Thursday 1-1-15

CLOSED FOR NEW YEARS DAY

Wednesday 12-31-14

In Teams of 2
21-18-15-12-9-6-3
Thrusters (95#/65#)
Burpees

*Athlete 1 does 21 Thrusters, then Athlete 2 does 21 Thrusters, while athlete 1 rests.
Athlete 1 then does 21 burpees, while athlete 2 rests.  Continue alternating back and forth until done

Tuesday 12-30-14

AMRAP 20 MIN
10 Pull ups
20 Push ups
30 Air Squats

Monday 12-29-14

5 Rounds
10 Power Cleans (135#/95#)
20 Wall Balls (20#/14#)
Run 200 Meters

Saturday 12-27-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

EMOM X 20 Min
20 Double unders
3 Power Snatches (165#/115#)

*If you do not make it to the 20 min, take 1 min rest then complete 3 snatches EMOM for the remainder of the 20 min, no DU's.

Friday 12-26-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

Super set 5 sets
10 weighted push ups (45#/25#)
5 chin ups

Then...

AMRAP 12 Min
Run 200 M
10 Burpees to plate
20 alternating OH Lunges (45#/25#)

Thursday 12-25-14

!!!!Closed For XMAS!!!!!

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only

Do this at home if you need to do something...

Every 2 min for 20 min 

15 Burpees

Max air squats 

Wednesday 12-24-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

12 Days of CrossFit Wod
1 Squat Clean Thruster (135#/95#)
2 Ring Muscle ups
3 Deadlifts (135#/95#)
4 Front Rack Lunges (135#/95#)
5 Box Jumps (24"/20")
6 KB Swings (80#/62#)
7 Toes To Bar
8 Burpees
9 Power Snatches (135#/95#)
10 OHS (135#/95#)
11 Chest To Bar Pull ups
12 goblet Squats (80#/62#)

This workout is performed like the song....
1 Squat Clean Thruster.... 2 Ring Muscle ups
1 Squat Clean Thruster.... 2 Ring Muscle Ups.... 3 Deadlifts
1 Squat Clean Thruster.... 2 Ring Muscle Ups.... 3 Deadlifts.... 4 Front rack Lunges

1 Squat Clean Thruster.... 2 Ring Muscle Ups.... 3 Deadlifts.... 4 Front rack Lunges .... 5 Box Jumps..
Continue with this pattern until you finish with 12 Goblet squats 

Tuesday 12-23-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

Superset 5 Sets
5 Dumbbell strict press (55#/35#)
10 Alternating dumbbell lunges (55#/35#)

Then...

20-18-16-14-12-10
Alternating Dumbbell Snatch (55#/25#)
Wall Ball (20#/14#)

Monday 12-22-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

Superset 5 sets

10 weighted sit ups (55#/35# Dumbbells)

5 Sun Dials 

Then...

3 Rounds

10 Squat Cleans (135#/95#)

20 Box Jumps (24"/20")

Saturday 12-20-14

AMRAP 8 MIN
Strict HSPU's
*Scale with kipping HSPU's or Strict DB Press.  Pick a weight that is challenging to get 10

Then...

(8 MIN CAP)
50-40-30-20-10
Double unders
10-8-6-4-2
Burpee Pull up

Friday 12-19-14

For Time: (5 Min Cap)
30 Ring Muscle ups (Scale with Bar muscle ups)

Then...

EMOM as long as possible
5 DL (185/95) + 5 Power Cleans + 5 STOH

*Score is last completed min + total reps in next min 

Thursday 12-18-14

21-18-15-12-9-6-3

Back Squat (135#/95#)

*Taken from the ground. Should be a weight you can do all sets unbroken

Pull up

Wednesday 12-17-14

Max unbroken HSPU’s – Rest 90 Sec – Repeat

RX = Strict

Then…

AMRAP 10 MIN (Teams of 3)

Row For Cal (15/10 Cal Intervals)

Tuesday 12-16-14

Build to a 3RM Weighted Pull – up

Then...

5 Rounds For Time

20 KBS (70#/53#)

10 Burpees 

Monday 12-15-14

AMRAP 4 Min

Power Cleans @ 80% 1RM PC

*This should be a weight that is done 1 rep at a time with no more than 5 sec rest between efforts

Then…

Row 500 Meters

Rest 90 Sec

Row 500 Meters

*Goal is to get as close to the same time on both efforts.

**If you're waiting for a rower, be sure to encourage those on the rower! 

Saturday 12-13-14

AMRAP 12 min
Unbroken TTB
Run 200 m.

* do as many toes to bar as you can in a row. The moment you come off the bar run 200 meters. You're score is your total TTB.

Then....

AMRAP wall balls (20#/14#)

* this is a one time max score. Once you pick up the med ball, do as many unbroken wall balls as you can without any type of rest. Your score is total number of wall balls. 

Friday 12-12-14

30-20-10

Power clean (115#/85#)

Shoulder to OH (115#/85#)

Double under

* you'll do 30 PC, 30 STOH, and 30 DU's. Then 20,20,20, and finally 10,10,10

Thursday 12-11-14

Establish a 1RM DL (15 Min)

Then...

"Diane"
21-15-9
DL (225#/135#)
HSPU

Wednesday 12-10-14

Weighted pull ups
Emom X 10 min
1 rep (make this as heavy as possible!!! Ever rep should be a struggle. Hold a dumbbell between legs)

Then...

For Time:
15 bar muscle ups
30 power snatches (135#/95#)
15 bar muscle ups
30 bar facing burpees

Tuesday 12-9-14

ESTABLISH A 3RM OHS (15 MIN CAP)

Then...

21-15-9
OHS (135#/95#) same weight as yesterday
Run 200 meters after each set

Monday 12-8-14

AMRAP 12 Min
10 Power Cleans (135#/95#) Or a weight you can get 10 unbroken
10 Burpee Box jumps (24"20")

Then....

5 sets of two sun dials

 Doing a chipper style workout that takes us 40 minutes has some easy telltale signs that hard work was done. We are drenched in sweat for one thing. Maybe we are out of breath, we feel fatigued, and at the end of the workout we find ourselves laying on the floor not ready to move for a considerable period of time. We love these workouts. So why don’t we love heavy lifting days as much as the long chipper style WODs? I ask this because notoriously gym attendance is down on heavy days. Is it because we don’t sweat as much? Is it because we don’t feel ourselves out of breath or fatigued to the point of having to sit down? Somewhere there has become the misconception that lifting heavy is not as good of a workout as running around for 40 minutes, I’m here to tell you that it is just that. . . a misconception. 

There are several reasons why we should lift heavy weights (click here for full article from the Poliquin Group):

1) We improve/ strengthen our skeletal structure. By loading the body with heavy weights, bone osteoblasts occur, strengthening bone, and tendons, collagen, and ligaments go through remodeling to become stronger.

2) We build muscle. Muscle allows us to do all these amazing things: It keeps your back safe when you pick your kids up off the floor or haul luggage into the trunk. It improves both your 5K time and your jumping ability. It allows you to flip a tire or push your car up the hill. It gives you the body you desire and the metabolism to help you maintain that fit physique.  The more muscle you have, the greater number of insulin receptor sites, which equals better use of energy in the body. Naturally, you’ll have less risk of diabetes, obesity, heart disease, or metabolic syndrome.

3) We actually burn more calories and lose more body fat with heavy lifting. Lifting weights elevates post-workout energy expenditure significantly more than steady-state cardio due to the metabolic stress it causes. In a study that compared light with moderate weights on “afterburn,” women who did 2 sets of 8 reps at a “heavy” 70 percent load burned double the calories during the hour after exercise as a group that did 2 sets of 15 reps at a light 35 percent load.

Those are just a few of my favorite, you can read more on these and about several additional reasons by clicking on the above link to read the article “Seven Reasons Why You Should Lift Heavy Weights”.

But if that didn’t sell it to you enough, what if I told you lifting heavy weights was good for the brain? In another article titled “What Weightlifting For Just 20 Minutes Does To Your Brain”, a recent study “. . . . suggests that going hard in the gym for as little as 20 minutes can boost your long-term memory by around 10 percent.”  (You can read more about this by clicking here). The article goes on to say, “Previous research in older men and women (50 to 85 years old) has found that a brief workout improves memory due to the exercise-induced release of the stress hormone norepinephrine. Scientists have long known that the hormone, a chemical messenger in the brain, plays a strong role in memory.”

I can go on and on about all the benefits of lifting heavy weights but really it’s not about what I say it’s about how you feel. And during heavy lifting days you simply may not feel like you have done any work. I think this is the hardest obstacle to overcome, because for some of you, you are right, you may not be doing much work. CrossFit has a mantra, Mechanics/ Consistency/ Intensity. It’s hard to get the intensity piece down on a 1RM snatch day when we don’t have a very good handle on how to snatch. I get that. But, and I’m going to make one last plea for you to always come to heavy lifting days, how can we expect to get a handle on these movements and work towards increased weight/ intensity if we always skip the heavy lifting day? Perhaps it’s not the heavy lifting day you imagined right now but as you continue to hit them, you build confidence in the split jerk, the snatch, the overhead squat, until eventually you feel the way you should after moving something stupidly heavy. . . out of breath, sweaty, fatigued, and needing to sit down for a second. 

Lifting heavy builds the muscle, strength, coordination, and confidence to be carried over to the WODs. Squatting heavy improves your box jumps and runs. Fact. So keep calm and lift on, the weights are calling your name, you just need to stop in and mingle with them more often. 

Courtesy of CrossFit Verve...

Saturday 12-6-14

"Death by Clean & Jerk"
min 1: 1 clean and jerk (135#/95#)
min 2: 2 clean and jerks
min 3: 3 clean and jerks
min 4: 4 clean and jerks

Continue every min adding 1 rep until you can no longer complete the rxd reps within the min

Friday 12-5-14

In Teams of 4
AMRAP 30 Min
Athlete #1: Row 200 M
Athlete #2: Run 200 M
Athlete #3: Burpee to 1' target
Athlete #4: Rest

Score is total burpees as a team

Thursday 12-4-14

4 Rounds
25 Wall Balls (20#/14#)
25 Push Ups
25 Alternating DB Snatches (55#/35# or a weight you could do 25 unbroken)

Wednesday 12-3-14

For Time
21 Deadlifts (185#/130#)
15 kb swings (70#/53#)
9 Hang Power Cleans

15 Deadlifts (155#/105#)
15 kb swings
15 Hang Power Cleans (155#/105#)

9 DL (135#/95#)
15 kb swings
21 Hang Power Cleans (135#/95#)

Tuesday 12-2-14

AMRAP 5 Min
10 CTB pull ups
20 Jumping Air Squats
30 Double under

Rest 2 Min

AMRAP 4 Min
10 Toes to bar
20 Jumping air squats
30 Double under

Rest 2 min

AMRAP 3 Min
10 pull ups
20 jumping air squats
30 double unders