31 December 2013

Wednesday, 01 January 2014

Wendler Squat Wave B:
Warmup sets @ 45%, 50%, & 55%
Then -
3 Reps @ 80%
3 Reps @ 85%
3+ Reps @ 90% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Tabata "bottom-to-bottom" squats, then immediately run 1 mile.
*lowest rep count on tabata portion is your score.

30 December 2013

Tuesday, 31 December 2013

-10min EMOM: 3 squat clean, form over load!

10, 9, 8, 7, 6, 5, 4 ,3, 2, 1...and back up to 10
Kettlebell Swings

29 December 2013

Monday, 30 December 2013

Wendler Bench Wave A:
Warmup sets @ 40%, 50%, & 60%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
*Resting approximately 2 minutes between sets.

Then: 5 Rnds for time: 10 thruster 75/45, 10 clapping push-up, bear crawl 20m

Sunday, 29 December 2013

****T-Shirts are in!!! Sorry that took so long.  They will be sold on first come first served basis starting Tuesday morning****

“Helen” 3rft: 400m run, 21 kbs, 12 pullups

26 December 2013

Friday, 27 December 2013

Wendler Deadlift Wave A:
Warmup sets @ 45%, 50%, & 55%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Then: 12min AMRAP:12 KB Swings (55/70#), 8 K2E, 12 pushup

25 December 2013

Thursday, 26 December 2013

Wendler Press Wave A:
Warmup sets @ 45%, 50%, & 55%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Then: Four 4min rnds: run 200m, 10 DB Push press each arm.

AMRAP double unders for remaining time

Rest 2:00min btwn efforts

24 December 2013

Wednesday, 25 December 2013

No WOD...Merry Christmas everyone.

Run base 5k if you are able.

Thanks Lee and Jason for the Christmas present.

23 December 2013

Tuesday, 24 December 2013

10min EMOM: 3 power snatches, form over load!

10 rnds for time: 100m (50m shuttle, switch hands at turn around) uneven farmer’s carry, 10 burpees (dudes: 50/35, dudettes:35/25)

22 December 2013

Monday, 23 December 2013

***There will be no WOD on the 25th***

Wendler Squat Wave A:
IMPORTANT: All percentages below are based on 90% of the max you established last week.  So if I did 225# last week, my training max is .9*225=202.5#.  I will use that number to calculate my weights each time.

Warmup sets @ 45%, 50%, & 55%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Then: 4 RFT: run 400m, 40 walking lunges (20fwd, 20 backward)

21 December 2013

Sunday, 22 December 2013

See the page at the top for more details.  12 days of Christmas WOD.

Rep scheme will follow the song.

1, 2
1, 2, 3
1, 2, 3, 4
Up to 12.

Unfortunately, I do not have the list of movements with me so you will have to just come out and see what its all about. 

20 December 2013

Friday, 20 December 2013

Not sure why this didnt post earlier. Sorry guys.

Holiday WOD is this Sunday.  Check out the link at the top of the page.

Bench Press 1RM 20-30min w/ ~3min btwn efforts
Then: 10min EMOM 3-5 C&J (moderate weight touch-and-go reps), 12 russian step-ups, alternate movements every min, perfect form, add weight to step-ups as desired.

18 December 2013

Thursday, 19 December 2013

"Big Lifts" is a good app for $2.99 if you are looking for something to track your Wendler progress.  Altnernativelly, a notebook is pretty cheap as well.   Something like the picture below can also help. 

SKILLS: MU Progressions, Toe to Bar, Hollow Rocks, Handstands
Accomplish: 20 false grip ring row/30 t2b/2min hollow /1min handstand, 20 cartwheels
Mobility w/ time remaining

15 December 2013

Wednesday, 18 December 2013

Take 20-30min to find Max DL again 3min btwn lifts

Then “Jone’s Crawl”

3Rft: 10 deadlift @ 115% bodyweight, 25 boxjump 24/20” (mandatory step-down)

Tuesday, 17 December 2013

Strict Press 1RM (take full 20-30min here) ensure to rest ~3min btwn sets

Then: “The Lullaby” 100 burpees for time w 5 power snatch (moderate) EMOM

Monday, 16 December 2013

Alright team, I know a lot of folks have been asking questions about this strength cycle so here is the break down.  First though, a couple points about starting any strength program.

1) If you are thinking something along the lines of, "I don't want to get bulky..." don't worry.  Although this strength program will help you to increase your overall numbers, it is not a program built to increase size specifically.

2) Form trumps weight EVERY time.  Nothing is worse than a false sense of where you stand on your lifts.  If you think that you squat max is 315# but your coach tells you that you are not going low enough, then your max is NOT 315#.  Ego plays no role here and I can promise you that you will build back up to that weight with proper form very quickly.  

3) If the program says 75% but you think that is too light, then you are missing the point.  Stick with the program.  Hundreds of athletes have used this program and seen significant result.  You and I are not smarter than these guys.  It is programmed this way for a reason.

4) Although one rep maxes are a measure of your improvement, so is doing more reps at a specific weight.  You may see results in one area and not in the other.  Results are results nonetheless.

5) Get a notebook to track progress, it will make the program much easier to follow and you will have a much higher level of satisfaction when you can look back and see tangible results.  Also, find a weight percentage charge online to print off and keep with the notebook to make your calculations easier (more on that later)

The Program: Wendler 5/3/1 (Google it for tons of info)

Wendler is more specifically a power lifting program but transfers very nicely to CrossFit as well since most of what we do involves these basic movements.

The Core Lifts:  During this cycle we will focus specifically on Back Squat, Bench Press, Deadlift, and Strict Press.   

We will be doing 3 strength days per week each day focusing on one lift so each on Mondays, Wednesdays, and Fridays.  If you  miss class on a specific day that we are doing strength, I highly recommend you make it up on your free time, however, missing one day will not ruin the program.  Each time through the 4 lifts is called a micro-cycle and below is the break down of rep schemes for each micro-cycle (note that the final set of every strength day will be a + set, meaning that you go to failure):

Week 1: 3 x 5, 5, 5+
Week 2: 3 x 3, 3, 3+
Week 3: 3 x 5, 3, 1+
Week 4: deloading

Now for the percentages.  The percentages for each lift are not suggestions, they are rules, stick to them.  Percentages will increase for 3 micro-cycles, then a lighter deload micro-cycle to allow the muscles to recover.  This four micro-cycle group is called a meso-cycle.  We will not re-max after each meso-cycle but for most of you, it will be obvious that you have gotten stronger.  We will post more info on when to up your max or when to re-max after this full cycle.  The whole program will be 4 meso-cycles which will take 16 Weeks.  Do not change your max number during a meso-cycle, only in between meso-cycles.  All percentages below will be based on 90% of 1 RM you set this week, called your training max.

Micro #1: 65%, 75%, 85%
Micro #2: 70%, 80%, 90%
Micro #3: 75%, 85% 95%
Deload: 40%, 50%, 60%

There are a ton of free and paid phone apps that track all of this for you, I suggest using one.  For this upcoming week, focus on hitting a 1RM on the core lifts, I will post detailed directions for each strength day as we go along.  This is just a long drawn out overview so you know what we are doing in general.


Back squat find 1RM (take full 20-30min here) ensure to rest ~3min btwn sets

Then 21-15-9 pullups, run 400m btwn rnds

Sunday, 15 December 2013

Please remember to bring or wear PT gear today so that we can take a picture.



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

12 December 2013

Friday, 13 December 2013

Remember, PT gear for the Sunday WOD so we can send a picture to the guy who donated the rig.

Warmup: 400m jog, shoulder drills, hip openers, skips and crawls then deadlift technique

Deadlift 3x5 sets should be heavy sets of 5 (no more than 15-20min)

5 x 2 min rounds: 20m bear crawl, 75m run, 75m backpedal, 20m bear crawl, AMRAP burpees for remainder of 2 min, rest 2:00 between rounds

*score is total burpees/track burps per round to see fall off.

11 December 2013

Thursday, 12 December 2013

For those who are curious, the rig was mostly donated by Matthew Stine D.O. from Texas. 

On Sunday for the 1800 WOD, everyone should come in PT gear (uniform) so that we can get a group picture with the rig to send to Matt.  Hope to see a huge group.

recovery, skill, mobility day
~20min warmup, dynamic range of motion drills, Squat therapy
~20min skill work pullup/MU/kipping, and handstand progressions
~20min mobility tailor’d to class needs 

10 December 2013

Wednesday, 11 December 2013

Nothing says CrossFit like a huge pullup rig!!!!!!!

HUGE thank you to everyone who helped put the rig together.  Despite a completely incompetent foreman, we got the whole think done in less than two hours.

Thanks to Ryan Walton (he has returned home) for working to get the rig donated.

1) Use it to get better
2) No rings are to be worn while using the rig, got to keep that paint job nice.
3) J-Hooks get put away at the end of every class, those things sprout legs like my lawn sprouts weeds.
4) Use side bars first, the cross-members bars make the rig sway too much if no one else is on it.
5) If you want to use the rig or racks during another class, that is fine as long as you are not using space or equipment that the class needs.

We will start a strength progression next week now that we have racks.  The full cycle will be 16 weeks.  More details to follow.

Warmup: awaken core, and explosiveness, squat therapy, sprint accels

8min AMRAP
- 4 front squats (135/95)
- 8 heavy russian swings

 then immediately run 1 mile for time

*scale weight as needed but this wod should be fairly heavy FS, and swings

I know it doesn't look like it but everyone has hard hats and gloves on.

09 December 2013

Tuesday, 10 December 2013

The rig made it...it will delivered out to the parking lot tomorrow!!!  If you have tools we can borrow (specifically ratchets, sockets, and wrenches) that would be a huge help.

Warmup: longer aerobic drills (800m+skips etc) awaken core w drills

For Time: 1200m run, 50 squats, 40 burpees, 30 hollow rocks, 20 power snatch (45/75), 3 rope climbs/10 ring rows

08 December 2013

Monday, 09 December 2013

Sorry its so late. 

Also, we have a lot of coach turn over happening over the next 2-3 months.  If you know someone who is level on certified on base, let us know.  We are always looking for more coaches. 

Warmup: 400m jog, SQT, scap drills (push and pull), then WoD specific

5 sets 10 russian step-ups, moderate to heavy weight, focus on perfect form

then 8RFT: 12db/kb pushpress (6ea side), 4 strict* pulls, 12 backward walking lunge

*scale for pulls strict bands, or 2 jumping w 2-3sec negative

Sunday, 08 December 2013

Work up to a 1 RM Clean and Jerk


Between 1rm and Grace spike the HR w a quick 90% 2rnds 100sprint/burpee couplet ~ 5-10min prior to starting
Clean and Jerk at 50% body weight

05 December 2013

Friday, 06 December 2013

Regionals Event 6

For time:

100 Double-unders

50 Handstand push-ups

40 Toes-to-bar

30 Shoulder to overhead(135 / 95 lbs)

90 foot Walking lunge in front rack (135 /95 lbs)

Saw a poster at the gym today that said "Want abs like this? Then come to hardcore abs."  Ab blaster classes will certainly help to make your abs bigger and more defined but if there is a layer of something that is not muscle sitting on top of your abs, NO amount of Hardcore abs is going to get you to your goal unless you follow this simple guidance...

04 December 2013

Thursday, 05 December 2013

---Posted before 2030  for you Monica---

Partner WOD

20 Min AMRAP

Partner 1: 400m Run

Partner 2: AMRAP -
5 pullups
10 Overhead Squats 95/75
15 Situps

*Partner 2 completes AMRAP while partner 1 completes the run, then switch and repeat for AMRAP in 20 minutes. 

03 December 2013

Wednesday, 4 December 2013


Complete as many rounds and reps as possible in 10 minutes of:

95/75 pound Shoulder to overhead, 5 reps

95/75 pound Deadlift, 10 reps

15 Box jumps, 20" box

02 December 2013

Tuesday, 03 December 2013

"Flight Simulator"

RX'd caps out at 50 DUs, scale the cap out number as appropriate (40, 30, 20, 10)

*Yes you have to do DUs. 

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets
must be UB to move on to the next set.

Double Under Tips from CrossFit great, Chris Spealler.

01 December 2013

Monday, 02 December 2013

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sunday, 1 December 2013

Five rounds for time of:
Run 400 meters
21 Deadlifts 185/135