CrossFit is about making people better

Saturday, May 26, 2012

Workout of the Day

Strength:
5x5 bench press (5 sets of 5 reps)

Conditioning:
Either by yourself or in teams of two, alternating between two movements:
80 meter prowler push (100/70 kg)
Sand bag run to speed bump at bottom of trailer park and back
80 meter prowler push (80/50 kg)
Sand bag run to speed bump at bottom of trailer park and back
80 meter prowler push (60/30 kg)
Sand bag run to speed bump at bottom of trailer park and back
80 meter prowler push (40/10 kg)
Sand bag run to speed bump at bottom of trailer park and back

For sandbag weight use whatever bags are available – about 70 lb for men and 50 lbs for women.  For prowler use course from gararge door, 40 meters out, and back.

BYO Cookout starts at noon

 

Friday, May 25, 2012

Baby R

Workout of the Day

Before Class or In Warm up:
4x5 swings in the bottom of the dip on parallel bars

Strength:
In 15 minutes work up to a heavy Overhead Squat single

Conditioning:
21-15-9
95/65 # overhead squats
Burpee-Pullups

CrossFit For Hope, June 9th, 2012.  Register now.  We are planning a big event.  

 

Thursday, May 24, 2012

Warming up

Workout of the Day

Before Class or In Warm up:
3 x 15 seconds handstand hold against wall with stomach towards wall, shoulders up, hollow body position, toes pointed, head in (ears between your arms).  Only your toes should touch the wall.  Wall Walk into the handstand.
Wall Walk to handstand, part 1, part 2 

Strength:
In 15 minutes work up to a heavy triple Kettlebell snatch
(3 reps on each arm without dropping, you can drop between arms)
How To: Kettlebell Snatch, Jeff Martone [wmv][mov] 
More How To: Kettlebell Snatch 

Conditioning:
4 rounds
4 muscle ups (2 for women)
16 KB snatch (8 each arm) (1.5/1 pd)

Shout out to those who praticed Tall Cleans yesterday.  Everyone made fantastic progress with their squat clean technique.

 

Wednesday, May 23, 2012

Super Friends

Recovery/Skills/Active Rest Day

Wednesdays and Sundays are rest days for us, just like every 4th day is and has been a rest day on crossfit.com since the dawn of time.  What this means is that you come in, tell the trainer what your injury niggles or mobility issues are, and ask him or her to give you some advice about stretching, rolling, massage balls, etc. that will help with your problem.  For example, you may have problems with shoulder mobility which makes racking the front squat difficult, or you may have pain in the bottom of your foot.  We can help if you let us.  Then warm up, work on things you suck at, & join the group for the skill focus of the day.  If you want to do a workout you missed from the previous cycle, you may, but you will make better and faster progress if you do the skills focus.

Skills Focus:

Tall Cleans
This is an excellent drill for everyone who has problems pulling early and/or not getting down under the bar after the 2nd pull, which means most everyone.
Start in high hang position.  Hook grip, heels under hips.  Think "Shrug & Drop, Fast Elbows"  Do not start movement with any leg movement to bounce up before going down.  No dip, drive, shrug, just shrug and drop.  Shrug, pick your feet up, and rotate your elbows as fast as you can while dropping down to catch the bar with your shoulders.  Emphasis is on speed going down, with no arm pull & fast elbows.

Tuesday, May 22, 2012

Deadlift Madness

Workout of the Day

Before Class or In Warm up:
10 candle stick rolls to straddle stretches (How To Video)
5 presses to tri pod (How To VIdeo)

Strength:
In 15 minutes work up to a heavy single squat clean

Conditioning:  
“Elizabeth”
21-15-9
135#/95# Squat cleans
Ring Dips

Monday, May 21, 2012

Dorian

Workout of the Day

Before Class or In Warm up:
50 KBS at less than or equal to 1 pd
30 hollow rocks 

Strength:
3 min AMRAP 275#/185# deadlifts
Hand release at bottom of each rep, and no dropping of weight – hands cannot come off bar until bottom.  Space out reps enough to keep SOLID FORM.

Conditioning:

(Use flat Logan circle course)
100 m sprint
1 min rest
200 m sprint
2 min rest
400 m sprint
3 min rest
200 m sprint
2 min rest
100 m sprint

 

Saturday, May 19, 2012

Morning Crew

Workout of the Day

Strength:
Shoulder Press
1-1-1-1-1
Rest 2 minutes between efforts
Rest 2 minutes after last set, then take your best effort and perform a max set of push press with that weight.

The Press, Mark Rippetoe
How To Teach The Press Progression, Mark Rippetoe

Conditioning:
(Men's weight 2 pd/Women's weight 1.5 pd)
50m Farmer's Carry with right hand
20 Goblet Squats
20 Push-ups
50m Farmer's Carry with left hand
15 Goblet Squats
15 Push-ups
50m Farmer's Carry with right hand
10 Goblet Squats
10 Push-ups 
50m Farmer's Carry with left hand
5 Goblet Squats
5 Push-ups 

Minimize torso sway on farmer's carry.  If you are lurching around like a drunken sailor, reduce the weight.

How to video: Goblet Squat

Reminder: Starting Monday, afternoon class times are 4:30, 5:30, 6:30 & 7:30 pm