Month: December 2019

GYM CLOSED TODAY

Please note: We are closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

NEW YEARS HOURS

Please note: We will be open for one class today, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

WOD

10 Rounds of 2 minutes on 1 minute off
[odd]
20 Wall ball shots then max reps burpees
[even]
20 alternating dumbbell snatches then max reps burpees

Workout notes

To kick off today’s festivities we have a long duration workout with ten short intervals. You will have five opportunities to work at each of two stations. Each round starts with either twenty wall ball shots or twenty dumbbell snatches.  After you complete your twenty rep buy-in you will have the rest of the two minute work period to score reps of burpees.  When choosing a dumbbell or medicine ball weight use a load that gets you finishing each set of twenty in under a minute.  The rest period is short when compared to the work period so dialing in your loads for those buy-ins is essential.

NEW YEARS HOURS

Please note: We will be open for one class tomorrow, December 31st at 9:30AM and closed Wednesday, January 1st for the New Years Day holiday. Normal hours return Thursday, January 2nd.

Skill

Front Squat
1-1-1-1-1

Work up to a strong effort 1 rep front squat.  Start light and increase the weight for each single. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

for time

400M Run
15 Clean & Jerks 135/95 lb
400M Run
12 Clean & Jerks 135/95 lb
400M Run
9 Clean & Jerks 135/95 lb

Workout notes

Today’s workout is a three round couplet with a barbell movement and three short runs.  We’ll start by running the 400M loop and then get started on a set of fifteen clean & jerks.  The load on your bar should be one that you could complete quick singles with a few breaths between reps.  If you load the bar properly your time inside the gym will be short so the workout will have a heavy emphasis on moving as quickly as possible on the runs.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

PLEASE NOTE

This Sunday will be our last gymnastics class. Starting in the New Year we will be moving Open Gym up to 12-1. Gymnastics programming will be available by request during this time for anyone interested. Our day starts bright and early tomorrow with Yoga at 8, CrossFit at 9 & 11 as well as Weightlifting at 10! Hope to see you![/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

5-10-15-20-25 …
Pull-ups
Push-ups
Sit-ups
Squats

Workout notes

The movements in today’s workout are based on the classic CrossFit.com workout “Angie”.  In this version we’ll set a twenty minute time cap and use an ascending rep scheme starting with small sets.  You will start with five reps of each movement and then add five every round.  In the end your final score will be the total number of the last round you completed plus any additional reps in an unfinished round. The ascending rep scheme is going to ramp up the difficulty of the arm centric movements but you do have some recovery time while you are knocking out sit-ups and squats.  Keep that in mind but break up those pull-ups and push-ups early and often.[/vc_column_text][/vc_column][/vc_row]

WOD

With a clock set for 26 minutes

3 times through the following

2 Minutes of
5 Deadlift 225/155 lb
15 Wall ball shot 20/14 lb 10/9′
1 Minute rest

2 Minutes of
Row for calories
1 Minute rest

2 Minutes of
Air assault bike for calories
1 Minute rest

Workout notes

For today’s workout we’ll setup an interval timer with two minutes of work and 1 minute of rest.  You’ll spend your time working at each of three stations.  First a deadlift/wall ball couplet and then two minutes rowing before finishing off on the bike.  We’ll hit each station three times. Your deadlift weight should be moderate. You will want to be able to hit the 5 reps unbroken through most of the two minutes all three times. Plan to pair up and share barbells where possible and you and your partners can each start at different stations. Push the pace on both the rower and the bike as much as you can knowing that you have a full minute to recover between stations.

Skill

EMOM for 10 Minutes

10 Drag rope double unders

then

Straight set of toe-to-bar

We’ll use a one minute interval timer for today’s workout. Ten minutes will be on the clock to work on two difficult skills.  Start every minute with a small set of drag rope double unders.  The idea here is to practice the skill and keep yourself somewhat fresh for a sustainable set of kipping swings or toe-to-bar.  If you are still working on mastering double unders the drag rope will probably increase the difficulty of the movement so scale to a speed rope if you are in that boat. Give yourself a twenty second cap for the double unders and then move to the pull-up bar.

WOD

3 rounds for time

400M run
21 push jerks 135/95 lb
12 front rack walking lunge steps 135/95 lb

Workout notes

Today’s three round triplet has a heavy emphasis on the barbell. You’ll want to test out large sets with both movements to make sure you have your weight dialed in.  Push jerks can get ugly if you are unable to string together reps so use a weight you are certain you can start each round by knocking out a large chunk of reps.  The lunges don’t need to be unbroken but ideally you can finish all twelve reps in at most 2-3 sets.

CLOSED TODAY

Please note!  We will be closed today, December 26th. Normal hours resume Friday the 27th.

CLOSED TODAY AND TOMORROW

Please note! We will be closed today and tomorrow the 26th for the holiday. Normal hours resume Friday.

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]REMINDER

We will have one class today at 9:30PM.  We will be closed Wednesday and Thursday.  Normal hours return Friday.[/text-with-icon][vc_column_text]

WOD

12 Days of Christmas

for time *

1 Muscle up (ring or bar) or HSPU (strict or kipping)
2 Broad jumps
3 Dumbbell squats (goblet/ ohs)
4 Dumbbell snatch
5 Push-ups
6 Burpees
7 Kettlebell swings
8 Jumping squats
9 See the lights sit-ups
10 Mountain climbers
11 Sandbag cleans
12 Sandbag Lunges

* Start with 1 , then 2-1, then 3-2-1 and so on. Your last round will be 12-1.

Workout notes

Today’s workout is a variation of a classic holiday CrossFit rep scheme. You’ll start with your choice of muscle up or HSPU attempt.  Movements can me scaled but your first choice should the most difficult one that you can complete as close to the movement standard as possible.    Your second round will have two broad jumps, one MU or HSPU, the third round starts with three squats before you do another set of broad jumps and one MU or HSPU.  Continue in this fashion until you get to the sandbag lunges where you will complete twelve reps to start your final round.  This workout will probably seem simple at first but we have a total of 364 reps so the volume is high! There are a lot of transitions and each set has a low rep count so keep working at a constant pace throughout the workout.  Have fun and Happy Holidays![/vc_column_text][/vc_column][/vc_row]

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

LIMITED HOURS THIS WEEK

One class Tuesday the 24th at 9:30AM
Closed on the 25th and 26th.
Normal hours resume Friday the 27th.[/text-with-icon][vc_column_text]

Skill

Squat Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the clock today so take your time between reps and use that extra recovery to testing slightly heavier weights than you might if you were lifting using an interval timer.  Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.

WOD

AMRAP in 10 minutes
10 front squats 135/95 lb
20 alternating dumbbell hang clean & jerk 50/35 lb

Workout notes

Our workout of the day is a ten minute AMRAP that will be scored by the total number of rounds and reps you complete before time has expired.  The dumbbell hang clean and jerk might be unfamiliar so review the mechanics before you start the workout.  Setup with your feet below the hips in a jumping stance.  Start by deadlifting the weight to the hang position and drive the dumbbell to your shoulder by aggressively opening the hips.  When the dumbbell reaches the front rack drive it overhead and lockout overhead finishing with your knees and hips open.   You will want a dumbbell light enough that you can start each set of twenty with a fairly large set.  If you are forced to do single reps with rest between each, you have gone too heavy.

[/vc_column_text][/vc_column][/vc_row]