31 July 2014

Friday, 1 August

"Bring Sally Up"
A. Back Squats, 145/95lbs 
B. Push Press, 115/75lbs 

*5 burpee penalty for each missed rep, completed following the workout 

30 July 2014

Thursday, 31 July

A. Deadlift 5-5-5-5 (65-75-80-85% of 1RM)

B. 21-15-9 reps for time
Power snatch, 115/75lbs
Strict pull-ups

29 July 2014

Wednesday, 30 July

A. Back squat 5-5-5-5 (65-75-80-85% of 1RM)

B. 13:00 AMRAP
3 Wall walks
5 Box jump step downs, 30/24"
15 Abmat sit-ups
*Rest from 6:00-7:00

28 July 2014

Tuesday, 29 July

A. "Holbrook" (modified)
7 Rounds for Time
5 Thrusters, 115/80lb
10 Pull-ups
100m Sprint

*Rest :60secs between rounds. Record time for each round.

B. Mobility

Hero WOD in honor of Capt Jason Holbrook.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

27 July 2014

Monday, 28 July

A. Bench Press 5-5-5-5-5 (55-60-65-70-75%)

B. 13:00minute AMRAP
6 Ring/box dips
5 Power cleans, 135/95lb
25 Double unders (2x singles)

*60 second rest from 6:00-7:00

Why Bother?

Why do you show up every day? Why do you push yourself? What are you working towards?

Why do I ask? I ask because I want to know, but most importantly I want you to know. I want you to set goals and give yourself something worth working for. Without a goal it is difficult to maintain motivation and impossible to track progress.

I have been around the CFU crowd for a few months now and I have only seen three people writing down WOD times, weights or tracking any of their progress and I think it’s time we get on track. Before you show up to your next workout, ask yourself a few questions.

What do I want to accomplish with this program?
How long do I have to reach this goal?
Is this realistic and attainable?
Do I know how to reach my goal?
Is my goal measureable (a specific weight or time or speed)?

In my opinion the scale isn’t always the best way to track a fitness goal. The scale isn’t going to tell you if you are getting stronger, faster, or healthier. After your goal is set you need a plan for how to reach it. Figure out what you want to do. Make yourself a schedule or a game plan. Building strength, endurance, and coordination takes time and sometime it takes a change of lifestyle. 

Each of us needs to take time to establish clear objectives and not waste our precious time wandering around aimlessly. If we share these goals with each other we can help motivate and encourage each other.

What are some examples of goals?
Complete a 5k in under 25minutes.
Achieve a 400lb deadlift
Complete 10 double unders unbroken
Learn to do a strict pull-up before my R&R

Tips for Writing Goals
1.     Write it down
2.     Check your milestones and achievements regularly
3.     Take notes on progress daily
4.     If obstacles get in the way find ways around them. Make adjustments and carry on. Failure gives you the chance to begin again, but do not quit.
5.     Make smaller goals that you will be able to achieve along the way
6.     Use the crossfit skills chart to track progress  
*Post your goals to the comments section or to the FB page. 

24 July 2014

Friday, 25 July

In 3 mins
Max reps power clean and jerk

rest 3 minutes

In 3 mins
Max reps toes-to-bar

rest 3 minutes

In 3 mins
Max reps wall balls, 20/14lb to 10/8ft target

rest 3 minutes

In 3 mins
Max reps box jumps, 20/24"

*15 Bar-facing burpee buy-in at the start of each round

The 0600am class will be doing a special going away WOD for Kent. 

23 July 2014

Thursday, 24 July

A. Shoulder Press 5-5-5-5-5 (50-55-60-65-70%)

B. For Time:
20 Goblet Squats, 24/16kg or 55/35lb Kettlebell
30 Box Jump Overs, 20"
40 Russian Kettlebll swings, 24/16kg or 55/35lb 
50 Burpees 

The 1900 class will be saying farewell to coach Heather with a goodbye WOD.

22 July 2014

Wednesday, 23 July

USAF Fitness Test, CFU-Style
For Time:
Max Push-ups for your gender/age
Max Ab-mat sit-ups for your gender/age
Run 1.5miles

Info on max and scoring found here (http://www.afpc.af.mil/affitnessprogram/charts.asp)

21 July 2014

Tuesday, 22 July

A. Front Squat 5-5-5-5 (60-65-70-75%)

B. Kettlebell Skills and Drills

20 July 2014

Monday 21 July:

Monday 21 July:

A.  Clean, 1 rep max

B.  3 minutes max clean and jerk reps (50-60% of clean 1RM)
      Rest 3 minutes
      3 minutes max pull-ups
      Rest 3 minutes

      3 minutes max box jumps, 24/20"

17 July 2014

Friday, 18 July

A. "CinDT"
3 rounds for time of the following 

-1 round of DT: 
12 deadlifts, 155/105lbs
9 hang power cleans 155/105lbs 
6 push jerks 


3 rounds of Cindy:
5 pull-ups 
10 push-ups
15 air squats 


B. 15-20 mins mobility 

16 July 2014

Thursday, 17 July

A. Back squat 5-5-5-5-3-8 (55-60-65-70-80-65%) 

B. Double under skill work, 10 mins

C. "Annie"
50-40-30-20-10 reps for time of:
Double unders (2x single unders)

15 July 2014

Wednesday, 16 July

A. Deadlift 5-5-5-5 (60-65-70-75%)

B. For time and reps with a partner
400m run/ push press, 95/65lbs
400m run/ abmat sit-ups
400m run/ strict pull-ups
400m run/ back squat 95/65lbs

C. Low back and hamstring mobility 

14 July 2014

Tuesday, 15 July

A. 7:00 EMOM 
     50m Sprint

B. 7:00 AMRAP
     5 Box Jumps, 30/24"
     7 Ring Push-Ups 

C. For Time: 
     40 Thrusters, 65/45lbs 
     *5 pull-up penalty each time bar is set down 

13 July 2014

Monday, 14 July

A. Bench Press 5-5-5-3-3 (50-55-60-65-70% or 1RM)

B. With a team of 3 complete the following for time:
400m Run
60 Power Snatches (20 each), 135/95#
400m Run
60 Power Cleans (20 each), 135/95#
400m Run

10 July 2014

Friday, 11 July

Farewell WOD

Join us as we say goodbye to Major Rob Parks, a 06:00 regular for the past year. This was his first CFU WOD on 26 Aug 2013. We will miss you! 

For Time:
400m Farmer's walk, 45/25lb kettle bell
20 Burpee box jumps, 24/20'
400m Overhead plate carry, 45/25lb plate
20 Burpee box jumps
400m Overhead plate carry
20 Burpee box jumps
400m Farmer's walk 

09 July 2014

Thursday, 10 July

A. Back Squat 5-5-5-5-5 (45-50-55-60-65% of 1RM)

B. 12 minute ladder (2...4...6...8...etc.) 
     Sledge hammer swing
     Abmat sit-ups 
     Ring rows
     *One tire flip after each round 

C. Hamstrings and flutes mobility in remaining time

08 July 2014

Wednesday, 9 July

A: Pistol Skill Work, 10 mins 

B: 6 Rounds for Time
200m Run
Rest 2x your run time 

C: 3 Rounds for Time
10 Box Jumps, 30/24"    
10 Strickt Pull-Ups    
10 Pistols, alternate 5 each leg  

07 July 2014

8 July Morning Classes CANX

As of now 0500 and 0600 are off for Tues, July 8th.  Classes should be back on for Weds. Sorry for the late notice.

Tuesday, 8 July

A. Shoulder Press 5-5-5-3-3 (50-55-60-65-70%1RM)

B. 7:00 AMRAP
12 Med Ball Cleans
9 Push-Ups
6 Overhead Squats 95/65lbs

C. 7:00 AMRAP
12 Wall Balls 20/14lbs to 10/8ft target
9 Hand-Release Push-Ups
6 Cleans 95/65lbs

06 July 2014

Monday, 7 July

A. Front squat 1 rep max

B. In teams of 4 for time:
Run 800 meters (200 meters each)
100 KB swings (25 each), 35/25lb, team holds bottom of squat
100 Toes-to-bars (25 each), team holds top of push up
Run 800 meters (200 meters each)

C. Quads and hip flexor mobility

05 July 2014

Sunday, 6 July

Complete your weekend with an on-ramp session.

Sunday 6 July

1800-1930 On-Ramp Session A

04 July 2014

Saturday, 5 July

Saturday 5 July
0700-0830 On-Ramp Session A

New to CrossFit?
In need of extra practice, skill work, or instruction?
Come to the On-Ramp and improve your functional fitness skills!

03 July 2014

Friday, 4 July

Happy Independence Day!

A. Bench press, 1 rep max

B. Four rounds for time of:
17 Goblet squats (16/12kg or 35/25lb kettlebell)
7 Chest-to-bar pull-ups
6 Ground to overheads, 135/95lb

C. Max hold time of front plank, max 120 seconds

02 July 2014

Thursday, 3 July

EMOM 10 min:

3 position power snatch
w/a partner complete following for time
160 DUs (2x singles)
120 abmat, anchored situps
80 box jumps, 20" box
40 Power Snatch, 95/65lbs
20 Front rack lunges, 95/65lbs
*2:00 Burpee Penalty*

01 July 2014

Tuesday, 2 July

Tuesday, 2 July

SKILL: Back Squat 5-5-5-3-3 (50-55-60-65-70% of 1 RM)
WOD: For Time
Run 800m
Rest 3 min
50 KB swings (55/35lbs)
50 Box Jumps 24/20"
Rest 3 min
Run 300m
Hip Mobility