Author: Ben

Tues 5.31.16

“Every time you are not practicing, someone else is”

Strength: Push Jerk, 4×6, Every 2 Min

WOD: 4RFT

  • 30 ABMAT Sit Ups
    • 2 Rope Climbs
  • 20 S2O (115/75)
    • 2 Rope Climbs
  • 10 GTO (45/25 Plate)
    • 2 Rope Climbs
      • 25 min cap

Shoutouts: Herly Bday
Box News: 

  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

 

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Memorial Day Murph -Mon 5.30.16, MDW

If  you choose to run instead of bike or row, take off your sneakers at the door. There will be a big blanket for sneakers. This will keep us nice and clean for everything inside. It may be smart to have outside sneakers and then change into indoor sneakers after the run. The clock will start at 9:30am. Feel free to jump in when you wish. I would like to finish around 11am.
 
Indoor Box BBQ at 1pm until 4pm. Volleyball will be going down as well as a Giant Jenga 2-on-2 tournament. If you want in, I need to who your partner is. I am grilling from 1pm-2pm. Volleyball begins at 2pm, Giant Jenga Begins at 2pm as well. Hopefully, people will be bringing food and drinks.

CrossFit Hero WOD “MURPH”

INDOOR MURPH:

  • 1600 Meter Row or  1 Mile Bike
  • 100 pull-ups
  • 200 pushups
  • 300 squats
  • 1600 Meter Row or  1 Mile Bike
    • Break up the pull ups, push ups, and squats as needed
2016
2016
2016
2016
2016
2016

Shoutouts: Andy and Stacy Bday
Box News: 

  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.
2014
2014
2015
2015
2015
2015

Schedule/Event News:

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Sat 5.28.16

  • Rower/Bike
  • G2O
  • Handstand Hold/Plank
  • Slam Ball Run
  • Banded Lat Pull Down
  • KBS
  • ABMAT
  • Overhead Plate Carry
  • TRX Row
  • TRX Mountain Climber
  • 30:30
  • 30:20 2x
  • 20:20 2x

Shoutouts: Alyssa, Justine 2 year anniversary, Kyle M Bday
Box News: No Bootcamp June 25th

Schedule/Event News:

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Fri 5.27.16

“Winners find a way, losers find an excuse”

Strength: Floor Press, 4×6, Every 90 Seconds

WOD: EMOM

  • Min 1: 20/15 Cal Row
  • Min 2: 15 Hollow Rocks
  • Min 3: 12 Alt DB Snatches (50/40)
    • 7 rounds

Shoutouts: Tomorrow: Alyssa, Justine 2 year anniversary, Kyle M Bday
Box News: 

  • No Bootcamp June 25th
  • Starting June 24th there will be 9:30am classes on Fridays Until The last Friday in August.

Schedule/Event News:

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Thurs 5.26.16

“You will never be happy wishing for what you don’t have.  You will always be happy seeing the value in what you have.”

Strength: Back Squat, 6×2, As Fast As Possible @90%, 8 Min Cap Repeat from 2.18.16

Just Move: 7RFT

  • 7 HSPU (3″ Def)
  • 16 Alt Pistols (1 for 1)
  • 10 OHS (115/85)
    • 25 min cap
  1. Just Move implies that you want to focus on, literally, just moving. You scaling will determine your pace. If you really compete on the HSPU then you may need more rest during your 7 reps. Pistols should be done per your usual scale. Goal is to go unbroken for the OHS. There is no penalty for not doing so but you definitely don’t want to break these 10 up into more than 2 sets.

Shoutouts: none
Box News: No Bootcamp June 25th

Schedule/Event News:

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Wed 5.25.16

“If we listen to the voice, our lives lose their promise”

Strength: Power Clean, 4×4, TNG, Find 4RM, Every 2 min

WOD: For Time

  • 400 Meter Run
    • 21 Unbroken Pull Ups
    • 21 Box Jumps (24/20)
  • 400 Meter Run
    • 18 Unbroken Pull Ups
    • 18 Box Jumps
  • 400 Meter Run
    • 15 Unbroken Pull Ups
    • 15 Box Jumps

Every time you have to break up the pull ups you owe a 2 sprint penalty (there-back =1). The goal is to Not have more than 1 penalty run per set.

  1. Treat the workout like an interval in the sense that you will allow your heart rate to come down before starting the pull ups. Prepare to move fast on your runs. When you return, let your heart rate come back before attempting your pull ups. Then pick up the pace again when performing the box jumps.  
  2. Scaling: For someone who can do the required pull ups no problem, today would be the day to scale up to muscle ups (maybe 7,5,3 instead of 21,18,15 for example). If your pull ups are not proficient and you are using bands/rows then treat this workout like a cruise control. Do not wait as long to get your heart rate come down when you finish the run and don’t worry too much about your penalty runs 

Shoutouts: Leonard W Bday
Box News: No Bootcamp June 25th

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Tues 5.24.16

“If what you did in the past still looks big to you then you really haven’t done much in the present.”

Strength: Bentover Row, 4×8, Every 75 seconds

The Skill Sprint Test: 5-4-3-2-1

  • Rope Climb
  • Double Unders 1ox (50,40,30,20,10)
    • 6 min cap
    • 2 heats (one heat rests while the other heat goes)

Huff and Puff: 6 Min AMRAP

  • 12/10 Assault Bike
  • 7 Toes to Bar
    • same two heats as above
    • if more than 14 people in class, the people over 14 have to do rower
    • Athletes: Move more bike close to your pull up spot.
  1. The Skill test is testing your skills on the rope climb and double unders. Your skill on these movements will determine your finishing time. If you are skill working on getting better at these movements then Scale DOWN for today to keep the heart rate as high as possible. This is meant to be an all out sprint; do not hold anything back. Pacing is for chumps. 
  2. Huff and Puff implies that you are pushing yourself to keep moving as fast as possible. Scale up the T2B today if you are someone who is average at them. Expect a bunch of rounds.

Shoutouts: Dan P Bday
Box News: No Bootcamp June 25th

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Mon 5.23.16

“It’s better to be prepared for an opportunity that never presents itself rather than unprepared for one that does.”

Deload Strength: Front Squats, 5×3, 85%, Every 90 Seconds

Time to Grind: 15 Min AMRAP

  • 12 Clusters (115/85)
  • 15 KBS (70/55)
  • 18 HRPU

Away from the whiteboard:

4×8 DB Curls

  1. Time to Grind implies that you have a competitive weight on the bar for your barbell movement. It’s time to grind out those last few reps on the bar, KBS, and HRPU. The struggle should be felt during the last few reps of every exercise

Shoutouts: Johnny Shaw Bday, Johny C Bday
Box News: No Bootcamp June 25th

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Sat 5.21.16

 

  • Sprints
  • TRX
  • SJ
  • Dips
  • OHL
  • Push Ups
  • G2O
  • WC
  • Bike
  • Slam Ball Over Shoulder
  • 30:30, 30:20, 30:20, 20:20

Shoutouts: Jake C, Kerri H Bday
Box News: No Bootcamp June 25th

Schedule/Event News:

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Scaling for injured athletes

“These individuals should be encouraged to participate in the workout, as there is benefit to training even in their reduced capacity. There is a positive hormonal response from exercise, which can affect a multitude of facets from body weight to recovery to mental state. Although, the nature of injury determine what is possible, the goal is still the same: replicate all workout variables as closely as possible.

Pain-free range of motion is the main guideline. where the movement cannot be performed exactly, a trainer should find a substitute that best replicates the basic function and/or range of motion. However, any movement that still relies primarily on the injured joint/body part should be used cautiously, if at all. A trainer may need to get creative at times to accomplish this in order to avoid boredom and still working for a new skill.

Single-limb work can be utilized: contrary to the belief that this result in a problematic muscle imbalance, exercising the non-injured side can reduce atrophy in the injured side. Dumbbells are a perfect tool for one-sided work, and the number of repetitions can increase in cases where the loading is limited. However, this should not be the only option for someone with an injured limb. If an exercise involves 2 movement functions, they may be able to perform one with both sides. For example, in a thruster, an athlete with an injured upper body may still be able to squat or front squat. If he or she has an injured lower body, the athlete might still be able to press or push press. If there are no reasonable options for an injured person to perform a similar movement, omit the movement or substitute something else. This should be the last option that is considered.”

-CrossFit Level 2 Handbook

Some Examples of Modifications:

It hurts when I do a(n):

  • SDHP:  If it hurts shoulder just do the DL, if it hurts back just do the High Pull with a bar of DB. If back and shoulder hurt then sub for Rower
  • Weighted Squat (front, back): If knee/back hurts try an Air Squat, Goblet Squat, Box Squat. If these still aggravate it then sub it out for a S2O, DL, or Clean depending on the movements in the WOD.
  • OHS: If mobility is the issue then lighten the load and reach depth that maintains form. If there is a shoulder injury then sub for front squats. If a knee/back injury see above.
  • Running: Rower or Assault Bike (equal meters)
  • Pistols: If knee/back pain then Double the number of Air Squats
  • Pull Ups: Shoulder pain sub with Ring Rows
  • Thruster: If legs hurt perform the S2O, if shoulders hurt perform the Front Squat
  • Snatch: If one shoulder hurts perform a DB snatch with healthy arm. If back hurts perform S2O. If both shoulders hurt perform DL.
  • Clean: If the DL of the clean hurts then perform it from a hang. If knee bothers you in the squat then keep it a power clean.
  • HSPU: If shoulders hurt then try DB or Barbell S2O. If shoulders still hurt sub out for HRPU

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