3/11/14

Welcome back! Everyone did awesome on 14.2! Who know what it'll be this week? Of course, Joe and Ryan decided to give me 20 burpees to do. I still haven't done them, but don't worry, I'll get there. Too bad my off day is tomorrow, and it's a 30-minute AMRAP of Burpees! Ha. Jk. I'm not that mean. Here's today's fun!

GYM PROGRAM

Warm-up
Tabata DU
30 Air squats
20 Dislocates
30 PVC OHS

Mobility
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Off

WOD
AMRAP in 30min
10 Front Squats (95/65)
10 Front Rack Lunges (95/65)
10 T2B

Athlete Track
Metcon:
16:00 Row for distance

Strength:
Super Set
- 3x10 Hang Dumbbell Snatches (in a row 5L/5R)
- 3x10 Dumbbell Turkish Getups (alt. 5R/5L)

5 Rounds for time
25m Prowler Push, 90# (increasing by 25# each round)
50m Shuttle Sprint
Rest 30sec

Remember guys, the Athlete Track is optional. You don't have to do it, but it will help you grow as an athlete if you want help with that. Let me know if you have any questions about it. Thanks and good luck!

3/10/14

Well...14.2 went well. Glad all the superstars of CrossFit still got around 300+ reps. That was tough! But definitely a good test of where you want to grow as a CrossFitter. Chest to Bar Pull-ups aren't easy for anyone. So, that means it's an identified weakness that you can work on! Don't lose heart, guys. We are all in the same boat together, and we will all improve together. We got this! Here's today's workout along with our new Athlete Track programming! Pretty simple today, but it will increase in intensity as we go on.

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/movement
Dislocates
Straddle Plate Jumps
Push-ups
Barbell Good Mornings

Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
Weighted Ring Dips 5-5-5-5-5

WOD
"Diane"
21-15-9
Deadlift (225/155)
HSPU
No time cap

Athlete Track
Metcon:
9:00 Row for distance

Strength:
Super Set
- Reverse Dumbbell Flys 3x10
- Overhead Dumbbell Tricep Extensions 3x10

5 Rounds (not for time)
15 GHD Sit-ups
15 Back Extensions


The Athlete Track is completely separate and not mandatory to do. It is recommended though as it will only help you as an athlete! You will see a lot of different strength work as well as Olympic lifting work as time goes on. Do work today guys!

3/7/14

Open Workout 14.2 is here! It looks like a doozy. It's pretty similar to the structure of 13.5 last year, with some movement and rep modifications. This is just another example to the fact that being better at CrossFit only brings you more pain. That's what we strive for! You guys will all do great!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
15 Dislocates
15 PVC OHS
15 Ring Rows

Mobility
Partner PVC Superman Stretch - 1min/partner
Roll Quads - 1min/leg
Athlete's Choice - 2min

Skill/Strength
None. Use extra time to warm up for WOD.

WOD
For reps
:00-3:00
2 Rounds
10 OHS (95/65)
10 C2B Pull-ups
3:00-6:00
2 Rounds
12 OHS (95/65)
12 C2B Pull-ups
6:00-9:00
2 Rounds
14 OHS (95/65)
14 C2B Pull-ups
9:00-12:00
2 Rounds
16 OHS (95/65)
16 C2B Pull-ups
…
*Athletes continue doing 2 Rounds of the workout/3minutes until they cannot complete the rounds within the 3min segment they are on. Athlete's must rest the remaining part of the 3min if they finish early. Only 2 rounds of the workout is allowed to be completed in the 3min.

Should be a good one. Work hard, guys!

3/6/14

Today is the day! We have a wager going on the Facebook page for what movements you think will be announced in 14.2. Check it out and get a chance to dish out some burpees! Anyway, here's today's workout.

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Jump Squats
20 PVC OHS
20 Good Mornings (Barbell)

Mobility
Roll Lats - 1min/side
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min to find 3RM Push Press, 2:00 int attempts

WOD
EMOM for 12min
4 Hang Power Cleans (135/95)
2 Thrusters (135/95)

Nothing too crazy today. Gotta be ready for tomorrow! Rest up and get ready for 14.2!

3/5/14

Yo! Yesterday sucked. Just flat out...sucked. Definitely had to work to beat that time cap. You guys all did great and pushed yourself as always! Let's keep up the good work and keep this week going strong. Also, we will be starting up an athlete track for all of those that want to up their game a little. It will be coming soon as I do some fine tweaking to it and getting the kinks figured out. Stay tuned for more details!

GYM PROGRAM

Warm-up
4 Rounds
:15 Dislocates
:15 Mountain Climbers
:15 Straddle Plate Jumps
:15 Rollover to V-sit

Mobility
Roll Back - 1min
Roll Quads - 1min/side
Athlete's Choice - 3min

Skill/Strength
Tabata Hollow Body Rocks
Tabata Handstand Holds
Tabata Superman Holds
Tabata Pull-up Holds
*Tabata's switch from one to the next with a :10sec break. Pull-up holds are held at the top of the pull-up position for as long as possible. Use bands or rings as necessary.

WOD
AMRAP in 8min
5 T2B
10 Box Jumps (24/20)
15 Slam Balls (30/20)


OLY CLASS
EMOM for 8min
1 Clean High Pull (2sec pause at the knee)
1 Hang Power Clean
*Power Clean done after the High Pull without dropping bar.

EMOM for 10min
2 Push Press
2 Push Jerks

EMOM for 8min
1 High Hang Power Clean
1 Push Jerk

Working on putting together our Clean and Jerks for Oly Class this week. Be sure to show up to get some good practice in. See you then!

3/4/14

Before we start, I gotta give a shoutout to my man, Jason Thayer. He joined the Muscle-Up Club!!!! Good work, buddy! He made it look really easy, and it was only like the second time he had tried. Thanks for showing me up when I've been trying for over a year... Anyway, here's today's workout!

GYM PROGRAM

Warm-up
2 Rounds
30 DU
25 Jumping Jacks
20 Good Mornings
15 Squats
10 Dislocates

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min to find 3RM Front Squat, 2:00 int attempts

WOD
For time
100 KB Swings (72/53)
50 Goblet Squats (72/53)
*EMOM do 5 Burpees
14:00 cap

Good luck today, guys!

3/3/14

Well, the Open is well underway! Everyone did great on Friday. We have about 12 athletes that signed up this year! Go us! You guys are gonna do great this week as well. Also, be sure to submit your scores by 8pm tonight, or they won't count. Here's today's workout!

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Mountain Climbers
20 PVC OHS
20 Push-ups

Mobility
Front Rack - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
8min Muscle-Up Transitions/False Grip

WOD
10-9-8-7…1
Bear Complex (115/80)
MU
*Bear Complex = Power Clean, Front Squat, S2O, Back Squat, S2O from behind the neck. These 5 movements must be done without dropping the bar. Can drop the bar after 1 set of 5 movements is done. Squat Cleans/Thrusters are allowed.
*2 Pull-ups/2 Dips per 1 MU. Must go back and forth between PU and Dips.
20:00 cap

Good luck today, everyone!