Wednesday 4-1-15

AMRAP 12 MIN
10 Push Press (115#/85#)
20 Pull ups
200 M Sprint

Every 2nd round do 50 double unders

Community is one of the biggest keys to success not just in CrossFit, but in all aspects of life!

Tuesday 3-31-15

FOR TIME
Row 1,000 M

Then...

Back Squat
20 reps (10# heavier than last week)

monday 3-30-14

4 rounds
10 hang power cleans (135#95#)
20 push ups
30 sit ups
400 m run

Saturday 3-28-15

15.5

Last workout of the open and what will mark for most of us the end of our CrossFit "Season".  What movements are you planning on attacking this year to help better prepare you for next years open?

Head Down Eyes Forward

Friday 3-27-15

10-9-8-7-6-5-4-3-2-1
Power Snatch (95#/65#)
Box Jump (24"/20")

Jon "SO STRONG" Bobadilla showing off his gymnastic skills! 

Thursday 3-26-15

Teams of 2 with 1 athlete working at a time and the other resting

5 Rounds (10 min total)
1 Min Max effort Row for Calories
1 Min Rest

5 Rounds (10 min total)
1 Min Max effort 3 Cone shuttle sprint (each cone is 1 point)
1 Min Rest

Nothing can replace hard work! Brittany putting in the work for next year today

Wednesday 3-25-15

FOR TIME:
50 Burpee Pull ups

Then...

Back Squat
20 reps @ 10# heavier than last week

Coach Wes with Dan Bailey, Rich Froning, and Chris Speller at the Hotshots 19 event in Arizona

Tuesday 3-24-15

AMRAP 5 MIN
10 Strict Press (75#/55#)
5 Bar Facing Burpees

Rest 3 MIN

AMRAP 5 MIN
8 Push Press (135#/95#)
4 Bar Facing Burpees

REST 3 MIN

AMRAP 5 MIN
6 Push Jerks (165#/115#)
3 Bar Facing Burpees

It's the last week of the open and before we start training for next years, what are some things you're going to work on this next year.  Any guesses on 15.5?

Noon Class getting photo bombed by Ruca!

Monday 3-23-14

Find heaviest weight for Complex (15 Min Cap)

1 Power Clean + 2 Front Rack Lunges [Alternating] + 3 Front Squat

Then...

EMOM 10 MIN
1 Power Clean and Jerk [use weight from 1RM found above]

It's the last week of the open and before we start training for next years, what are some things you're going to work on this next year.  Any guesses on 15.5?

Saturday 3-21-15

15.4

Some good steps to take to maintain good shoulder health.  Try adding these into your pre workout routine and see the difference

Pecs

This is best done in a doorway or on a wall. Place the lacrosse ball on the wall and lean your chest into it, with your pecs against the ball. Then roll the length of your pecs. You can also rotate your shoulder externally and internally with the ball on the pecs.

 

Rhomboids and Posterior Shoulder

1. Place the lacrosse ball between your shoulder blade and your spine (make sure you’re not on bone) and lie down on the ground, relaxing your head on the ground, as well.
2. As with your traps, move your arm above your head and in a circle. Do this the whole length of your shoulder blade, making sure to spend extra time on the areas that are especially painful.

Remember: if the range of motion usually hurts, make sure you limit the size of your shoulder circle.

​

Lats

This can be done either on the floor or against the wall. Warning: Doing it against the floor will definitely hurt a little bit more.

1. Put the lacrosse ball on your lat, which is just under your armpit and toward your back.
2. Externally rotate your shoulder (palm out).
3. Roll backward and forward, or if it’s too painful to do so, just hang out for bit.

Triceps

​This one is pretty simple. You can do this on a tabletop or plyo box, against the wall, or on the floor. Once in position, you simply roll your triceps with the lacrosse ball.

Friday 3-20-15

Establish a 1RM Box Jump (15 MIN)

THEN...

Back Squat 
20 reps @ 65% of your 1RM Back Squat

We are going to be doing this once a week for the next 5 weeks.  Start at 65% of your 1RM and add 10# every week until the 5th week.  If you do not know your 1RM back squat today you will find your 20 rep and build from there.  

IT should look something like this....

Thursday 3-19-15

5 Rounds for time
25 Air Squats
25 push ups
25 Plate Ground to Overhead

Who else is fired up for 15.4?!?!?!

Wednesday 3-18-15

"NICOLE"
AMRAP 20 MIN
1 Lap around building
Max Pull ups

*Score is total number of pull ups

Last time we did Nicole. Have you improved on you pull ups?

Tuesday 3-17-15

For Time
25 KB Swings (70#/53#)
25 Box Jumps (24"/20")
25 Hang Power Cleans (135#/95#)
25 Burpees over the bar
25 Toes to bar
25 Burpees over the bar
25 Hang power cleans (135#/95#)
25 Box Jumps (24"/20")
25 KB Swings (70#/53#)

Monday 3-16-15

AMRAP 2 Min
Run 200 Meters
Max Thrusters (135#/95#)

Rest 2 Min

AMRAP 2 Min
Run 200 Meters
Max Thrusters (115#/85#)

Rest 2 Min

ARMAP 2 Min
Run 200 Meters
Max Thrusters (95#/65#)

Superman????

Saturday 3-14-15

15.3!

There's no doubt that CrossFit has changed the way we look at the body.  It has become more about what can you do with it rather than what does it look like.  Since doing CrossFit what other old opinions have you changed? 

Friday 3-13-15

7 Rounds For time
10 Knees to elbow
5 Power Snatches (165/115)
Run 200 meters

Cale cruising with the slosh pipe at last years EPIC Series.  Who's planning on doing it this year and keeping the Coast Range Title!?

Thursday 3-12-15

15.3 Announcement at 5pm tonight! Come on by and bring your cheering voice for those throwing down on the workout at 6pm!

EMOM 10 Min
5 Clean and Jerks (135#/05#) + 5 Ring Dips

15.1 Gathering.  See everyone for 15.3!!

Wednesday 3-11-15

"The Chief"

5 Rounds 
AMRAP 3 MIN
3 Power Cleans (135#/95#)
6 Push ups
9 Air Squats
Rest 1 Min

CrossFit can be done anywhere, but it's the family that is created inside a Box that makes each gym special!

Tuesday 3-10-15

FOR TIME
10-8-6-4-2
Muscle up
2-4-6-8-10
Deadlift (315#/225#)
* Run 200 Meters after each round of Muscle ups and DL's. For example; 10 muscle ups, 2 DL, Run 200m.  8 Muscle ups, 4 DL, Run 200m. etc

Monday 3-9-15

AMRAP 5 MIN

12 box jump overs (24"/20")

12 burpee over the bar

12 Front Squats (135#/95#)

Rest 5 Min

AMRAP 5 MIN

10 Box Jump Overs (24"/20")

10 Burpee over the bar 

10 FS (135#/95#)

Rest 5 Min

AMRAP 5 Min

8 Box Jump overs (24"/20")

8 Burpee over the bar

8 FS (135#/95#)

Congrats to Korey for competing in his first powerlifting meet this past weekend! He did amazing and pushed so hard in training leading up to the event! Can't wait to go watch your next one Korey!

Saturday 3-7-15

15.2!

Come on out and celebrate our great sport of fitness! Family and friends are welcome as well :)

Friday 3-6-15

EMOM 7 Min (increasing weight every min)
Power Snatch
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

Rest 2 Min

EMOM 7 Min (increasing weight every min)
Clean (you should have to squat clean it by the 7th min, but power clean is okay)
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

Rest 2 min

EMOM 7 Min (increasing weight every min)
Thruster
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

**** Pick a weight at the begging of each lift that will set you up to be shooting for a maximal load by min 7.  Have weight laid out and ready to go.  Share barbells if needed, all reps should be able to complete in under 30 sec.

Our grand opening, July 2013.... How things have changed!

Thursday 3-5-15

5pm screening of 15.2 then it's your time to throw down at 6pm! Come hang out :)

AMRAP 5 Min
10 Med ball cleans (20#/14#)
5 Toes to bar

*** How fast can you go on this???? Push your limits for 5 min!

Team Coast Range bringing home the win from the Epic series 2014.  Who's going to compete in this years Epic Series and bring the belt back to Coast Range! Wes said he's in!

Wednesday 3-4-15

10 min to establish a 3RM Strict press

Then...

9-12-15-18-21

KB Swing (70#/53)

Box Jump (24"/20")

Hang Power Clean (use weight for established 3rm strict press)

Tuesday 3-3-15

AMRAP 2 Min
Double unders

Rest 1 min 

AMRAP 3 Min
10 unbroken Wall Balls (20#/14#)
5 Unbroken CTB Pull ups

Rest 1 min 

AMRAP 4 Min
20 Alternating Front Rack Lunges (115#/85#)
10 Bar Facing Burpees

Rest 1 min 

AMRAP 3 Min
10 Unbroken Wall balls
5 unbroken CTB Pull ups

Rest 1 Min

AMRAP 2 Min
Double unders

**** If Wall balls are not done unbroken, start back at 0.  Same goes for CTB Pull ups

Monday 3-2-15

AMRAP 25 Min (TEAMS OF 3)
Athlete 1: Row for Calories
Athlete 2: Push ups
Athlete 3: Overhead Squats (165#/115#)

*** All three Athletes start once Athlete 3 begins his or her OHS.  Athletes one and two will accumulate as many Calories and Push ups as possible while Athlete 3 does OHS.  As soon as athlete #3 puts down the bar (whether from failure of accident), all Athletes will rotate.  Rower to push ups, push ups to OHS, OHS to rower.

**** Your score total reps of all three movements combined.

Tom's definitely ready for 15.2! What's the 1 piece of CrossFit gear you can't live without?