Friday, SNOWvember 16

Image may contain: one or more people

Kelsey and Doc came in to crush a little lunch-time WOD

  • shovel driveway
  • clear off vehicle

PREPARATION:

  • Row 300m
  • 20 reps (maybe in a few sets) of band-resisted Bench Press
  • 5 Elevator Spider Knees on Foam Roller + 10 Shoulder Taps + Elbow Saw Plank
  • 10 reps of Incline Flyes
  • 8 reps of Decline Flyes

STRENGTH:

Floor Press as follows:

  • 8 reps @ 60% 
  • 8 reps @ 65%
  • 3 sets of AMRAP @ 70%

then:

  • 5 sets of Decline DB Bench Press
  • heavier each round

then:

Close-Grip Bench Press (or Football Bar) as follows:

  • 2 sets of AMRAP @ 50%

Reverse Flyes as follows:

  • 2 sets of 12 reps

Met-Con WOD:

5 minute AMRAP:

  • 600/500 m Row
  • 50 Double Unders (or 150 singles)
  • Max Strict Press @ 95/65

Rest 4 minutes

5 minute AMRAP:

  • 500/400 m Row
  • 40 Double Unders (or 120 singles)
  • Max Push Press @ 115/75

Rest 4 minutes

5 minute AMRAP:

  • 400/300 m Row
  • 30 Double Unders (or 90 singles)
  • Max Push Jerks @ 135/95
Advertisements
Posted in Uncategorized | Leave a comment

Thursday, GROWvember 15 Gym Open @ 6:05am

FUNthusiasm personified:) Thanks, Christie!

PREPARATION:

  • Row 900/700m
  • 10 Single-Arm Turkish Get Up
  • 10 Seated Single-Arm KB Strict Press
  • 10 Landmine Rows with Griffin handle

STRENGTH:

Deadlifts as follows:

E2MO2M, for 8 minutes (4 sets) of:

  • Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%

then:
Every 90 seconds for 12 minutes (8 sets):

  • 3 reps of Speed Deadlift  @ 60%

Reset the barbell every time on the floor…do not perform these touch and go.

Met-Con WOD:

5 rounds of:

  • 12 Air Squats
  • 10 Calorie Row
  • 8 Pull Ups

Every 1:30, stop and complete 3 Thrusters @ 115/75

Posted in Uncategorized | Leave a comment

Wednesday, GROWvember 14 Gym Open @ 6:05am

Image may contain: 1 person, smiling

It is great to have Colin Black joining us when he can

PREPARATION:

  • Row for 3 minutes
  • 10 Clean High-Pulls with bar
  • 8 Clean High-Pulls from a Riser Pulls 
  • 6 Tall Cleans (get up on toes)
  • 4 of today’s Complex @ bar
  • 2 of today’s Complex @ 50%

STRENGTH:

E2MO2M, for 20 minutes (10 sets) of:

  • 1 Hang Power Clean + 1 Power Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

Met-Con WOD:

Complete the following for time:

  • 30/21 Calorie Row
  • 30 KB Swings
  • 30 Back Squats @ 95/65

REST 1:00

  • 24/18 Calorie Row
  • 24 KB Swings
  • 24 Back Squats @ 95/65

REST 1:00

  • 18/12 Calorie Row
  • 18 KB Swings
  • 18 Back Squats @ 95/65
Posted in Uncategorized | Leave a comment

Tuesday, GROWvember 13 Gym Open @ 6:05am

PREPARATION:

  • Row 800m/640m

Barbell Warm-Up – 5 reps of :

  • Snatch with empty Barbell
  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance (fast to receiving)
  • Hang Power Snatch
  • Snatch from Below Knee

Repeat with 65/45 lbs for 1 set of 3 reps.

STRENGTH:

E2MO2M, for 18:00 (9 sets) of:

  • Snatch from Mid Patella

*Sets 1-3 – 75-79% 
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%

Met-Con WOD:

AMRAP in 10:00 of Meter Row as follows:
On the 1:00 – 15 AbMat Sit Ups
On the 2:00 – 12 AbMat Sit Ups
On the 3:00 – 9 AbMat Sit Ups
On the 4:00 – 15 AbMat Sit Ups
On the 5:00 – 12 AbMat Sit Ups
On the 6:00 – 9 AbMat Sit Ups
On the 7:00 – 15 AbMat Sit Ups
On the 8:00 – 12 AbMat Sit Ups
On the 9:00 – 9 AbMat Sit Ups

Posted in Uncategorized | Leave a comment

Monday, GROWvember 12 Gym Open @ 5:15pm

Image may contain: 23 people, people smiling

You folks are the best!!!

PREPARATION:

  • Run 2 laps or Row 400m
  • 1:00 Hang from the pull up bar
  • 10 reps of Lying Face Down Glute activators (of course I will show you)
  • 10 reps of Banded Goblet Squats
  • 10 reps of Sit Up Wall Ball Throws

STRENGTH:

Of course we need to squat…

  • 1 set of 8 reps of Front Squats @ 40%
  • 1 set of 7 reps of Front Squats @ 50%
  • 1 set of 7 reps of Back Squats with 50%

Alternating, on the minute, for 12:00:

  • Even Minutes – 3 Front Squats @ 61% of FS Max
  • Odd Minutes – 6 Back Squats @ 61% of ^

Met-Con WOD:

Tonight’s workout is not to be done with any great intensity. Work at a pace that allows you to flush out the DOMS (Delayed Onset Muscle Soreness).

PART A> Recovery:)

3 rounds of 40 seconds WORK, 20 seconds REST of:

  • Weighted Sit Ups
  • Pendlay Rows (or DB Rows)
  • KB Swings
  • Plank

REST 1:00 between sets

PART B> Chipper

Complete the following in any order; NOT for time:

  • 20 Reverse Hypers
  • 20 Calories on Airdyne or Ski Erg
  • 20 Slam Balls
  • 20 D-Ball Over the Shoulder
  • 20 GHD Sit Ups
  • 20 reps of “A/T/Y” Crossover Symmetry
  • 20 Bicep Curls of your choice
  • 20 Tricep DB Kickbacks
  • 20 Rope Rows
  • 20 Calories on the Rower

 

 

Posted in Uncategorized | Leave a comment

Saturday, November 10 Gym Open @ 10:15am

Today we are doing the HEROES HOMAGE in support of families who are dealing with PTSD

Image result for crossfit murph

  • the gym will be open @ 10:15 am for warm-up
  • we would like most people to start at the same time (@ 11:15 am), but a few people need to start a little later
  • when you enter the school, please see Beckie in the front foyer to:

pay for a t-shirt if your name is on the list (if there are shirts left over, they are immediately for sale – $25; we can also order more and have them printed this coming week)

give your donation for the event

  • it is going to be crowded and busy – remember the reason for the event and work with others to facilitate pull ups
  • the pull up rig will be non-stop action – move in and out as you see fit based on “the big picture”
  • the 3 Lifting platforms all have pull up bars – the benches will be moved out, so that there is plenty of room for the kippers (a safety bar will be on the rack to allow for easy reach)
  • for those that need bands, we will have a section of the rig prepared for that
  • the stand-alone squat racks will be place against a wall with a bar set at the most appropriate height to allow for people that need to pull up in that manner
  • we would ask that you do your pull ups and then move away from station to perform your push ups and air squats
  • you may chip away at this baby however you see fit – you are the only person counting for yourself
  • it is assumed that people will perform full range reps and hold themselves accountable (INTEGRITY of the rep = INTEGRITY of the event)
  • remember to cheer on your fellow participants
  • after we are done and cooled down, we are heading to the Stalwart Brewery (on the corner of Bridge and High Streets) for pints and food – bring some cash for the pints

PREPARATION:

  • run a few laps
  • mobility work based on your needs
  • crank out a few rounds of “Cindy” (5 pull ups, 10 push ups and 15 air squats)

Met-Con WOD:

“Murph”:

Complete the following for time:

  • run 1 mile (2 laps of the St. Mary’s Loop or 10 laps of the big loop inside the school)
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • run 1 mile

If you have a 20#/14# vest, wear it if you are able

 

Posted in Uncategorized | Leave a comment

Friday, GROWvember 9 Gym Open @ 6:05am

Image may contain: one or more people

PREPARATION:

  • Row 750/600m

STRENGTH:

From the archives…

arm farm 2

 

 

Posted in Uncategorized | Leave a comment