Author: Ben

Tues 7.26.16

“Don’t complain about your situation when your actions and decisions got you where you are today.”

Strength: Deadlift, 4 Min EMOM, 6 Reps, 70%

  • Coaches will assign partners at the beginning of class to be used for later. The point of doing it now is to set up your DL bar close to your parter

12 Min AMRAP

  • 20 KBS (70/55)
  • 200 Meter Run
    • Record score

3 min rest

After Party: 8 MIN AMAP with a partner

  • 800 Meter Run with a partner Holding  a slam ball (50/30) Alternating when needed.
    • With the remaining time complete AMAP of DL (70%) switching after every 3 reps (rest as needed) (use the same bar you used during the strength portion)
    • Count the total number of reps
  1. The goal of today’s WOD is to move through the AMRAP with consistency. Keep moving at a similar pace throughout the 12 minutes. The KBS are going to be tough cardiovascularly. Keep form locked in.
  2. Let’s pay special attention to the mechanics of the DL; mainly keeping a flat, arched, rigid back.  Especially, during the AMAP with a partner.

News/Bday/Anniversary Shoutouts: None
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Mon 7.25.16

“If you wanna fly, you got to give up the sh*t that weighs you down”

Strength: Front Squat, 3×3, Find 3RM, Every 2:30

Grind Interval: 5RFT

  • 12 Front Squats (145/105)
  • 12 Bar over Burpees (forward hop, lateral burpee)
    • 1 min rest
  • 20 min cap
  1. The goal of Today’s WOD is to go hard and grind out those front squats. You are getting a 1 min rest after each round to give you a slight rest to fuel your front squat reps and burpee speed. Push each round knowing that you are getting an upcoming rest.

Bday/Anniversary Shoutouts: Kevin Varno Bday
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Sat 7.23.16

  • Bootcamp
  • TRX Row
  • KB Press
  • Wall Sit
  • Slam Ball
  • Granny Toss
  • Sled Push/Pull
  • Sand Bag Carry
  • Tire Flip
  • 30:25
  • 40:20 x2
  • 20:20 x 2

Bday/Anniversary Shoutouts: Ben B and Kailtin P 2 year anniversary
Box News: None
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Fri 7.22.16 “Abs and Arms”

“It’s only a waste of time if you fail to take the positive from it.”

Abs and Arms

Tabata Style (20:10, 8 Rounds) 12 min

  • Ring Supports
  • Shoot Throughs/Pull Throughs
  • Leg Overs PVC

1 min rest after all 3 exercises

Interval Style (10:10, 10 Rounds) 10 min

  • L-Sits
  • Hollow Holds
  • Bicep DB Curls

1 min rest after all 3 exercises

AMRAP – 10 minutes

  • 20 ABMAT Sit Ups
  • 10 Barbell Curls
  • 1 Min Plank

Bday/Anniversary Shoutouts: Tomorrow Ben B and Kaitlin P 2 year anniversary. Sunday Reese Bday
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Thurs 7.21.16

“By filling your mind with words of hope, you become hopeful. By filling your mind with words of kindness, you become kind. Words have power. Use them wisely”

Strength: Power Clean, 4×3 @70%, TNG, Every 90 seconds

Interval EMOM: 7 Rounds

  • Min 1: 3 Cleans (70%) –Squat or power (record the round that you fail to complete required reps)
    • If and when you can’t complete the required reps in the minute, your goal is to hit the same number you failed at in the previous round
      • For example, if you failed to complete 7 power cleans by only doing 5 cleans then every round from that failure point should be 5 reps.
  • Min 2: 30 Seconds Max Wall Balls (record each round)- add up at end
  • Min 3: 30 Seconds Max Pull Ups (record each round) – add up at end
    • Each Round add 1 Clean until you fail to complete the required reps
  1. The goals for today:
  • Cleans – 70% is what it is. You will get a chance to move this percentage as efficient and for as long as you can. This percentage, in general, is not too heavy for the amount of reps early on. The fatigue will settle in as the rounds progress, causing your pace to slow down.  There is no need to scale up or scale down for this movement
  • Wall Balls – Similar to the cleans in that you should not scale up or down. Hold yourself accountable to the full range of motion (ROM) in the bottom of the squat and be sure to choose a ball that you can clear the target line on the wall.
  • Pull Ups – Here is where we have some ability to scale up or down. You can make it more difficult by performing chest to bars if you wish. In terms of scaling down, we are suggesting to choose a scale that will allow you to move. Feel free to bust out the TRX rows , load up on the bands, or perform jumping pull ups. Lets move for 30 seconds on those pull ups. Don’t pick a version of the pull that will cause you to take too long of a rest. Your goal is to move for the majority of the allotted 30 seconds.

ATHLETES should be prepared before the workout begins with a pull up station set up for their goals, their power clean bar within an approximate distance from their Wall Ball area. 

Coaches: let’s educate our athletes with being aware of their use of space and how to make things more efficient. 

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Wed 7.20.16

“You will never get much accomplished if you only work hard on the days when you feel like it”

Strength: DL, 5×5, start at 70%, Every 90 Seconds

WOD: 4RFT

  • 10 Deadlifts (225/185)
  • 20 Burpees
  • 30 Double Unders (+30 every round)
    • 25 Min Cap
  1. There is really not much strategy for today. Just move.

Bday/Anniversary Shoutouts:
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Tues 7.19.16

“Whatever you do now sets up what you do later.  And there is always a later”

Strength: S2O Complex, 4 rounds, every 90 seconds (2 Push press + 2 Push Jerk)

Interval Work: For Time

  • 400 Meter Run
  • 16 Alt DB/KB Snatches (50/40) 1 for 1
  • 12 HSPU (3″ Def)

3 Min rest

  • 400 Meter Run
  • 16 Alt DB/KB Snatch (50/40) 1 for 1
  • 10 HSPU (3″ Def)

3 Min Rest

  • 400 Meter Run
  • 16 Alt DB/KB Snatch (50/40) 1 for 1
  • 8 HSPU (3″ Def)

21 Min Cap

  • You should have 3 separate times
  1. Today’s interval is meant to be hard (aerobically) and fast (speed of movement). The combination of movements will be difficult on both your legs and shoulders. The goal that I have set out for people is to be between 3:30-4:30 minutes a round largely depending on sprint speed and HSPU efficiency. If you know that your run is going to take up time then you should consider scaling down the difficulty of the Snatch and HSPU. The goal is to quickly move through your movements with proper points of performance and complete range of motion.

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Mon 7.18.16

“The most important work that is done in becoming the best is the work that no one ever really sees.”

Strength: 4×4, EMOM, Thruster

WOD: 21-15-9-15-21  For Time

  • Thrusters (95/65)
  • T2B
    • 25 Min Cap
    • Performed in this order: 21 thrusters, 21 T2b, 15 thrusters, 15 t2b, 9 thruster, 9 t2b, 15 thrusters, 15 t2b, 21 thrusters, 21 t2b
  1. Today’s WOD is really a just move kind of WOD. Your Toes to Bar ability/scale will determine your overall pace. If your Toes to bar are not as efficient as you would like them to be, push hard the thruster to give yourself rest during your T2B.  Weight for thruster should be light.

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Sat 7.16.16

Filthy Fifty Booty Version

  • 50 Deadlifts
  • 50 Sumo Squats
  • 50 SSJ
  • 50 Weighted Step Ups
  • 50 Left leg kick backs
  • 50 Right leg kick backs
  • 50 Glute Bridges
  • 50 Mountain Climbers
  • 50 Burpees
  • 50 WJR

Shoutouts: None
Box News: 

  • Rebecca W is going to Coach Thursday 5:30AM classes in July and August to get some experience before she heads off to college. CLASS SIZE WILL BE CAPPED WITH NO WAITLIST OPTION. Please do not show up unless you are signed in for class. Be cognizant has been training in the Fitness setting but will be handling the CrossFit classes for the first time. Come support and encourage her. 5:30am classes will be removed from the schedule once she heads to school.
    • July 21
    • August 4, 18, 25

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Fri 7.15.16 “Abs and Arms”

Tomorrow:

“Pretend every person you work with has a shirt that says ‘make me feel important’ on the front & ‘challenge me to get better’ on the back.”

ABs and ARMS: 5 min Partner AMRAP Stations

  • You do 5 reps, your partners does 5 reps

Exercises:

  • Bike – 5 cal bike (move the bikes so people have room to get on and off)
  • Weighted Crunch
  • Shoot Throughs
  • Slam Ball ABMAT Sit Up
  • Hollow Body Rocks
  • Barbell Curls

Shoutouts: NONE
Box News:
Blog Spot:  Check out our Blog: Here

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