Friday, January 18 Gym Open @ 6:05am

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Rusty and Nick getting after the action

PREPARATION:

  • Row 4:00 or Run 4 laps
  • 8 reps of Seated Floor Press with Bar
  • 8 reps of One-Arm DB Rows (8R/8L)
  • 8 reps of Seated Floor Press with Dbs

STRENGTH:

  1. Banded Barbell Bench Press @ 55% 
  • 8 sets of 3 reps @ 55% for all sets

     2. One-Armed Scap Pulldowns 

  • 3 sets of 15 reps (15R/15L)

Superset the following:

    3.a) Incline Banded DB Press and 3.b) Banded Pendlay Rows as follows:

  • 10, 8, 6, 4, 2 reps @ heavier each set

Met-Con WOD:

4 rounds of:

  • 3:00 Row/Ski/Air Assault for metres (or you may elect to run 5 laps of the halls)

REST as needed between efforts

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Thursday, January 17 Gym Open @ 6:05am

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PREPARATION:

  • Row 600/480m
  • 10 Banded Air Squats
  • 10 Banded Glute Bridges with 3 second hold 
  • 10 Strict Press + 10 Push Press + 10 Thrusters with the bar

STRENGTH:

Compete 8 sets of the following Complex:

  • Hang Power Clean + touch’n’go Squat Clean to Thruster
  • start @ 40% of your Max Thruster
  • build according to form and feel

REST 2:00 – 3:00 between sets

Met-Con WOD:

This workout is tough! Break up sets into chunks to negotiate the demands on the shoulders. Choose a version from below that suits your abilities.

2 rounds for time of:

  • 50 Thrusters @ 45/35 (or 25 Thrusters @ 45/35)
  • 25 Strict Pull Ups (or 15 Strict Pull Ups)
  • 25 Strict Handstand Push Ups (or 15 Strict Handstand Push Ups)

OR

2 rounds for time of:

  • 25 Thrusters @ 45/35
  • 15 Pull Ups (or Ring Rows)
  • 15 Shoulder Taps (or kick up to the wall for 10 reps)
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Wednesday, January 16 Gym Open @ 6:05am

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Christie gets to hang with CrossFit CPHS alumus, Bryce Ritchie, who is a coach at CrossFit Limestone

PREPARATION:

  • Row 20/15 Calories
  • 10 KB Deadlifts (one KB)
  • 10 Banded KB Swings 
  • 10 Banded Good Mornings

STRENGTH:

Messing with your heads today by Deadlifting…

Using 90% of your recent Deadlift Max, complete the following: 

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 80%
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90%

REST 2:00 between sets 1-3 and 3:00 between sets 4-6

Met-Con WOD:

  • this workout is meant to be a sprint on each round; choose weight based on your ability to maintain solid form on all Deadlifts
  • if we partner up, you can get onto rower after your partner finishes their round (it might man your rest is a tad longer than allotted – no biggie:)

3 rounds for time:

  • 20/15 Calories on Rower (or 15/10 Calories)
  • 15 Deadlifts @ 225/155 (or 185/135 or 135/95)
  • 20/15 Calories on Rower (or 15/10 Calories)

REST 3:00 between rounds 

 

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Tuesday, January 15 Gym Open @ 6:05am

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Exceptional effort by the Monday Maniacs

PREPARATION:

2 rounds of:

  • 2:00 Row/Air Assault/Ski
  • 10 Inchworms
  • 10 Lateral Lunges
  • 10 Ring Rows
  • 10 Hand-Release Push Ups
  • 5 V-Ups

STRENGTH:

  • Burgener Warm-up

E2MO2M, for 6:00 (3 sets):

  • 2 reps of Muscle Snatch 

Keep the barbell close and be quick and aggressive in your turnover.

E2MO2M, for 6:00 (3 sets):

  • 2 reps of Drop Snatch

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

  • Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75%
*Sets 3-4 – 80%
*Sets 5-6 – 85%
*Sets 7-8 – 90%

Met-Con WOD:

5 rounds for time:

  • Walking Lunge 40m 
  • Row 30/20 Calories or Air Assault/Ski 24/16 Calories
  • 20 Hollow Rocks
  • 10 Ring Dips (or Bench Dips or Hand-Release Push Ups)
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Monday, January 14 Gym Open @ 5:15pm

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Brody knows how to put the time in effectively!

PREPARATION:

  • run 1 lap or Row 250m
  • 10 Rabbit Hops

  • 20 Air Squats + 15 Goblet Squats + 10 Pistols with KB held in front

Met-Con WOD:

E2MO2M, for 10 minutes (5 sets):
Back Squat as follows:
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:

  • Back Squat for Max Unbroken Reps @ 80%
    (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:

  • Back Squat for the same number as above @ 70% 

STRENGTH:

“Fight Sorta’ Gone Bad”:

  • This workout will be done with people starting at different stations
  • If we have more people, we can add the Ski Erg and Air Assault as a sub for the Rower
  • Normally, there is no REST between stations; for the purposes of movement and sensibility we are going to allow 30 seconds

3 rounds of the following:

  • 1:00 Row for calories
  • 1:00 Sumo Deadlift High Pull @ 75/45 [Kettlbells are also great to use here]
  • 1:00 Push Press @ 75/45 
  • 1:00 Box Jumps (step up and down is fine)
  • 1:00 Wall Ball

REST 1:00 between rounds

PART C> “Midline Mania”

  • 10 reps of Reverse Hyper or Banded GHD
  • 10 TRX Push Ups with crunch
  • Handstand work (Push Ups, Walks, Wall Walks)
  • 10 Ring Dips or scaled version
  • 10 Rope Ab Crunches
  • 10 Rope-hang Scissor Kicks
  • 10 Tuck Rocks
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Saturday, January 12 No Open Gym:(

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PREPARATION:

  • Run 600m  or Row 40/30 Calories
  • 10 Ring Rows
  • 10 Hip & Back Extensions on GHD
  • 10 Turkish Get-Ups (5L/5R)
  • 10 KB Swings

STRENGTH:

  • none – REST:)

Met-Con WOD:

CrossFit Benchmark “Helen”

3 rounds of the following:

  • 400m Run (or Row/Bike 25/18 Calories)
  • 21 KB Swings @ 53/35
  • 12 Pull Ups
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Friday, January 11 Gym Open @ 6:05am

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Our Murph!

PREPARATION:

  • Row 24/16 Calories
  • 40 Double Unders or 2:00 of attempts
  • 10 Overhead Squats @ bar
  • 10 Incline DB Flyes
  • 10 Dual DB Rows

In order to allow for more efficient use of the rowers, 1/2 the group will do “Strength” first; and 1/2 the group will do the “Met-Con” first; then switch

STRENGTH:

Superset “Hover” Bench Press and Snatch-grip Rear Delt Rows as follows:

  • 6-5-4-3-2 reps @ 50%, 60%, 70%, 80% and 85%

Superset Decline DB Bench Press and Band Pull-aparts as follows:

  • 8-6-5-4-3 reps @ heavier each set (double reps for Pull-aparts)

Alternating ISO-Hold DB Bench Press as follows:

  • 1-1; 2-2-; 3-3; 4-4; 5-5

Met-Con WOD:

AMRAP in 20:00 of:

  • 40 Double Unders (or Double Under attempts for 45 seconds)
  • Row/Air Assault 12/8 Calories; Ski Erg 10/7 Calories; Run 1 outer loop including cafeteria
  • 10 Overhead Squats @ 95/65 (scale is 75/55)
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