February 28, 2013
3-1-2013
Level 1
Warm Up: Coaches Choice
Skill: learn the GHD sit-up, 3 by 10 GHD sit-ups focused on technique
WOD: 20 Minute AMRAP
10 pull-ups
10 push-ups
10 sit-ups
10 squats
------------------------------------
Level 2
Warm Up: MSCFWU
WOD: "Fight Gone Bad"
3 Rounds
Spend one minute at each station. At the end of each minute you will rotate to the next station. No rest time in between stations. There is a 1 minute rest at the end of each round. Score total reps.
1) Wall Ball Shots (20/14)
2) Sumo Dead Lift High Pull (75/55)
3) Box Jump (20/18)
4) Push Press (75/55)
5) Calorie Row
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 1
February 27, 2013
2-28-2013
Levels 1 & 2
Warm Up: Dynamic
Skill Work: Hand Stand Push Ups
Active Recovery: 3 Rounds
Row 1000m
Rest 4 Minutes
Then
Band Stretches and Foam Rollers
(You may also make up a WOD if you missed a day)
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1
February 26, 2013
2-27-2013
Level 1
Warm Up: Row 400
Skill: Hang clean, Jerk- work with light weight
WOD: 10 min AMRAP
1 cl and jerk (105/75)
1 box jump (24/20)
2....
2....
3....
3....
------------------------------------
Level 2
Warm Up: Squat/Hip Prep
Strength: Back Squat
5-5-5-5 @ 65%
WOD: 15 Minute AMRAP
10 Thrusters (95/65)
10 Burpees
10 Pull Ups
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 1
February 25, 2013
2-26-2013
Level 1
Warm Up: PVC Warm Up
Skill: PVC overhead squat, bar overhead squat, work up to weight if technique is there.
WOD: 5 rounds for time
15 OHS (75/45)
400 m run
-----------------------------------
Level 2
Warm Up: Snatch Drills
Strength: Snatch
2-2-2-2-2 @ 65%
WOD: For Time
50 KB Snatches (55/35)
Run 800m
50 KB Snatches
(first set of KB Snatches done with either the right or left hand the last set done with the opposite)
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1
February 24, 2013
2-25-2013
Level 1
Warm Up: Run 400m
3 Rounds
5 Push Ups
10 Sit Ups
15 Squats
Skill: front squat 3 x 3 (light for technique), sumo dead lift high pull
WOD: for time
21 goblet kb front squats (55/35)
21 sumo dead lift high pulls (55/35)
50 sit-ups
15 GFS
15 SDLHP
40 sit-ups
9 GFS
9 SDLHP
20 sit-ups
------------------------------------
Level 2
Warm Up: Clean Drills
Strength: Clean and Jerk
2-2-2-2-2 @ 65%
WOD: 5 Rounds
3 Minute AMRAP
3 Cleans (135/95)
6 Push Ups
9 Squats
Rest 1 Minute
(repeat the AMRAP 5 times, score total rounds)
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1
February 21, 2013
2-22-2013
Level 1
Warm Up: Burgener Warm Up
Skill: Hang Snatch, Box Jump
WOD: 10 min amrap
1 Hang Snatch
1 burpee box jump
2 Hang Snatch
2 BBJ
............
Increase by 1 rep each round
-----------------------------------
Level 2
Warm Up: MSCFWU
Work Capacity: Alternate Every Minute on the Minute for 8 minutes
15 KB Swings (55/35)
10 Burpees
WOD:WOD: For time @ (95/65)
30 Push Press (95/65)
30 Pull Ups
Run 400m
20 Push Press
20 Pull Ups
Run 400m
10 Push Press
10 Pull Ups
Run 400m
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
Noon - Level 2
4:00 PM - Level 2
5:00 PM - Level 2
6:00 PM - Level 1
February 20, 2013
February 19, 2013
2-20-2013
Level 1
Warm Up: Run 200m
PVC Warm Up
Skill Work: Pull ups (basic and kipping session), Kettle bell swings, Running position
WOD: Helen
3 rds for time:
400 m run
21 KB swings (55/35)
12 pull-ups
-----------------------------------
Level 2
Warm Up: Hip/Squat Prep
Strength: Back Squat
3-3-3-3-3-3
(65%-75%-85%-90%-90%-90%)
WOD: 21-15-9
Dead Lift (225/155)
Toes 2 Bar
(30 Double Unders to finish Each round) 3 to 1 singles
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 1
February 18, 2013
2-19-2013
Level 1:
Warm Up: 3 Rounds
10 Jumping Jacks
10 Push Ups
10 Squats
Skill Work: Medicine Ball Deadlift, Medicine Ball clean
WOD: 12 Min AMRAP
8 pushups
10 Med-ball cleans
12 situps (unanchored)
------------------------------------
Level 2:
10 min AMRAP
1 Snatch (135/95)
1 Burpee Box jump (24/20)
2 Snatch
2 Burpee Box Jumps
3 Snatch
3 Burpee Box Jumps
.....
Each round and 1 more rep of each for 10 minutes. Score total reps.
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1
February 17, 2013
2-18-2013
Level 1:
Warm Up: PVC Warm Up
Skill Work: Squat (possibly with weight after tech work), Press into Push Press
WOD: For TIme:
40 Push Press(75/45)
40 Air Squats
Run 400 m
30 PP
30 Squats
Run 400m
20 PP
20 squats
Run 400
------------------------------
LEVEL 2:
Warm Up: Clean Drills
Strength: Clean and Jerk
2-2-2-2-2-2
70%-75%-75%-80%-80%-80%
WOD: For Time
15 clean and jerks (135/95)
Run 100m
10 clean and jerks
Run 200m
5 clean and jerks
Run 400
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1
February 15, 2013
Hey guys just wanted to give you an
update on some of the changes that we are going to be making to our
class times. PLEASE READ ALL THE WAY THROUGH.
Once again we just want to reiterate
that we believe this change will help everybody get a better quality
of coaching, help you reach your fitness goals faster, and give you
overall a better Crossfit experience. This is also a trail run to see
how it works. If we need to make adjustments we will.
We are going to divide our athletes
into 2 groups. They will be refereed to as Level 1, and Level 2.
Level 1: This can mean a variety of
things. These athletes are new to Crossfit, they are probably not as
efficient in the movements as our more seasoned members. These
groups will also focus a little more the foundational movements
themselves and allow you to become better at performing them. The
programing, as far as the WOD's are concerned, will still be very,
very intense but will be more fundamental, with a little less
emphasis on strength and a bigger emphasis on technique work
capacity.
Level 2: Experienced members. This
group would be great for athletes who have a good general knowledge
of all the foundational movements and can demonstrate them with
proper technique.
This group should be able to move
through the warm up a little faster and be able to get right to work.
This group will also benefit those who are interested in competing in
the local competitions, like the Garage Games, The Open, etc. This
group will also put more focus on strength gains than Level 1
although that is not to say work capacity will be neglected.
You should be able to read this and
know what category would work best for you. If you have any
questions we can help you figure out what is best for you.
The only requirement we ask is that if
you would like to participate in a Level 2 Class:
1. You must be able to preform the
following with good technique. Press, Push Press, Jerk (push/split),
Front Squat, Back Squat, Overhead
Squat, Dead Lift, Clean, and Snatch.
2. We would like for you to have been
with us for at least 2 months so that you are comfortable with how
the classes run, and so on. Exceptions can be made but please
consult one of the trainers before you decide to make a change. Some
athletes may only need a couple of weeks or a couple of sessions.
Some may need more time.
Now what will we typical week look
like?
Monday, Tuesday, and Thursday classes
will look like this...
6:00 AM: Level 1/Level 2
7:00 AM: Level 2
8:30 AM: Level 2
9:30 AM: Level 1
Noon: Level 2
4:00 PM: Level 1/Level 2
5:00 PM: Level 2
6:00 PM: Level 2
7:00 PM: Level 1
Wednesday, and Friday
6:00 AM: Level 1/Level 2
7:00 AM: Level 2
8:30 AM: Level 2
Noon: Level 2
4:00 PM: Level 2
5:00 PM: Level 2
6:00 PM: Level 1
The Classes that are Level1/Level 2
will have 2 coaches present, one running each class.
We still want to be as accommodating as
possible. If you get in a bind and can only make it to one or the
other we can make adjustments. Thank you!
February 14, 2013
February 13, 2013
February 12, 2013
February 11, 2013
February 10, 2013
February 8, 2013
February 6, 2013
February 5, 2013
February 4, 2013
2-5-2013
*ANNOUNCEMENT*
Hey guy I just wanted everybody to be aware that pretty soon, possibly starting next week, we will be making some changes to the class scheduling.
Our goal is provide the absolute best Crossfit experience possible for everyone of our athletes. The issue is that as the class sizes grow, the skill level of the athlete gets more and more diverse and we are not satisfied with level of excellence that is being provided.
You guys are a part of our Crossfit family and we want to make sure that you get the best coaching possible and that we are doing everything we can to help you achieve you fitness goals.
We will post more on this tomorrow so you guys just hang tight and keep working hard!
See y'all tomorrow!
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