Wednesday, July 31, 2013

Thursday 8-1-13

Back Squat
5-5-5-5-5
     * In between each set perform 25 banded good mornings
     * No more than 2 min rest between sets

5 Min Rest

10 Min AMRAP
5 hanging power cleans  (185#/125#)
10 Wall Balls (20# @ 11'/14# @ 10')

Friday, July 19, 2013

Saturday 7-20-13

15 Minutes
400 Meter Sprints
*Rest 1:1

Then...

100 Double unders
10 Push press (95#/65#)
10 Box Jump overs
80 Double unders
8 Push press
8 box jump overs
60 double unders
6 push press
6 box jumps
40 double unders
4 push press
4 box jump overs
20 double unders
2 push press
2 double unders

Thursday, July 18, 2013

Friday 7-19-13

Max Row in 10 mins.

Rest 3 mins.

10 min. AMRAP
1 Strict Pull Ups
1 Thrusters (135#/95#)
2 Strict pull ups
2 Thrusters
3 Strict pull ups
3 Thrusters
4 Strict Pull ups
4 Thrusters
5
5
6
6..... Continue until 10 min cap

Wednesday, July 17, 2013

Thursday 7-18-13


2 Rounds
800 M Run
30 Pull ups
30 Front Squats (115#/75#)
30 toes to bar
30 Power Cleans (115#/75#)

Something great to consider each day! Good article from CrossFit Verve

Signs That You're Overtraining ~ Luke Palmisano
​It seems like an oxymoron; we train in a extremely intense environment and drive ourselves to exhaution within a workout to make ourselves… fitter? Stronger? Really? Well, the short answer is, yes. That is, to a point.
Think of it this way: The gains in fitness you receive from workouts take longer to show up, but are longer lasting. The deterioration we see due to fatigue are more intense, and more visible, but fade faster. In reference to the gains we see, a good illustration of that is the sickness/wellness/fitness continuum that is used in CrossFit. According to the continuum, we use measurable health markers to define if someone is "fit," or "sick." It takes time (sometimes considerable time) to see a person who is sick, and watch them become fit. However the opposite is also true. If you took the fittest persons at your gym, or at any competition, and suddenly started feeding them less than optimal food choices and stopped allowing them to workout, would they become sick overnight? Certainly not. They have built themselves a hedge against being sick. 
sick fit continuum Wednesday 130715
As we have seen, however, that although fatigue has a shorter life within our bodies as compared to the gains we see from fitness, fatigue has been seen to build up to the point where the deterioration we see from it overtakes the fitness gains we may have anticipated from our workouts. Therefore, we need to cognizant of what our bodies are telling us. If the cumulative effects of training are causing us to go backward in our goals, action is needed to save our bodies from burnout. Here are some indicators that you can use: 
  • Resting heart rate. This is your heart rate when you wake up in the morning. Ever checked it? If not, get in the habit. After 3 weeks, you have a baseline. Significant changes (+/- 5%) indicate that you may need some time off; something is happening in your body.
  • Weight. +/- 2% change in your body weight within a day may indicate something strange is happening. Take your weight after checking your resting heart rate, and before your first bowel movement.
  • Urine shade. This indicates hydration, or lack thereof. Something to consider: If you are a active person, or high level athlete, water may not be enough. You may need to add electrolytes to your fluid intake to truly rehydrate your cells. 
  • Sleep hours. I know, I know. Who has time for sleep?? How about this: sleep as much as your life will let you get away with. Sleep effects are cumulative. If you are tired all the time, a nap may be in order!
  • Sleep quality. This may involve lowering caffeine intake, late P.M. water intake, or simply getting into a bedtime routine. 
  • Appetite. Are you losing it? You may be over-doing it with your training.
  • Muscle soreness. Extreme muscle soreness or a period of days indicates that your body may not have the time to adapt to the volume you are giving it.
  • Mood state. Can you sense something being "off" mood-wise? It could be because of your training.
  • Immune status. The immune system is one of the first things to go if you are taxing your body beyond what is can handle.
  • Previous days performance. If you did poorly on a WOD yesterday that you should have crushed, take note. If this happens a few days in a row, this could be a sign that you need to take a day off. 
All these together are signs that you may be over-reaching in your training. 

Tuesday, July 16, 2013

Wednesday 7-17-13

15 Min. AMRAP

15 Double KB Hang Clean and Jerks
15 KB Front Rack Lunges
15 Hand Release Push Ups


Monday, July 15, 2013

Tuesday 7-16-13

For time:
100 Double Unders
100 Sit Ups
50 Push Ups
50 Box Jumps (24"/20")
50 Burpees
50 Alternating Lunges
50 Pull Ups
5 Rope Climbs

Sunday, July 14, 2013

Monday 7-15-13

Back squat
10-10-10-10-10
 * Sprint 200 meters then immediately perform 10 back squats. Rest no more than 2 min between sets.

Friday, July 12, 2013

Saturday 7-13-13

FOR TIME:
Row 500 M

5 min rest


10-9-8-7-6-5-4-3-2-1
Toes to bar
HSPU
Box Jump (30"/24")


Thursday, July 11, 2013

Friday 7-12-13



For time:
100 double unders
10 overhead squats (185#/130#)
80 double unders
8 overhead squats
60 double unders
6 overhead squats
40 double unders
4 overhead squats
20 double unders
2 overhead squats

* if you don't have double unders do 2 for 1 singles or tuck jumps


Wednesday, July 10, 2013

Thursday 7-11-13

For time:
KB MILE (80#/62#)
With 2 kettle bells (one in each hand) farmers carry them 1 mile for time.  Every time you put them down you must complete 5 burpees before you can continue. If you have a 20# vest or body armor wear it!

The weight for the kettle bells should be the heaviest KB you swing in a workout.

 11 days away... Who's coming?



Tuesday, July 9, 2013

Wednesday 7-9-13

Skill
30 Muscle ups for time

   *if you don't have 7-10 muscle ups unbroken you will do 30 muscle up transitions and dips for time

5 Min rest

EMOM 10 MIN
5 Deadlift  (365#/255# or 68% of your 1RM) + 5 Box Jumps (30"/24") EMOM 10 MIN

Monday, July 8, 2013

Tuesday 7-9-13

"Helen"
3 Rounds
400 M run
21 KB Swings (53#/35#)
12 Pull ups

Great little mobility piece for those shoulders


Sunday, July 7, 2013

Monday 7-8-13

EMOM 10 Min
3 Power Cleans + 2 Front Squats +1 Jerk (205#/140#)

5 Min Rest....

5 Rounds
5 squat cleans (165#/110#)
5 shoulder to over head
5 over the bar burpees 

HUGE thank you to everyone who came out for CrossFit for Hope on Saturday and gave a little sweat to give back to the St. Judes foundation. 

Don't forge to get those missing on ramp classes in before August rolls around.  Until then don't be afraid to try out one of our regular classes if you've completed the on ramp class for that day.  See you guys tomorrow :)





Friday, July 5, 2013

Saturday 7-6-13

CROSSFIT FOR HOPE!
THREE ROUNDS OF:
BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24" BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.


Thursday, July 4, 2013

Friday 7-5-13

10 Min AMRAP
200 M Sprint
10 hanging power snatches (115#/85#)
2 Rope climbs


Wednesday, July 3, 2013

Thursday 7-4-13

HAPPY 4TH OF JULY!!!  Just a reminder that we will be closed today and for tomorrow morning's classes.  We will be open for the afternoon classes tomorrow.  Hope to see you all there!  
Stay safe today!

"Chelsea"
EMOM 30 MIN
5 pull ups
10 push ups
15 air squats


Tuesday, July 2, 2013

Wednesday 7-3-13

SKILL WORK
5 Min max Double Unders
* If you are proficient in double unders, practice triple unders

Back squat
Find a 20 rep max


Monday, July 1, 2013

Tuesday 7-2-13

15-12-9
Squat clean (95#/65#)
Bar muscle up

3 Min Rest

9-12-15
KB Swing (80#/62#)
HSPU