Hey gang, sorry no 4-6 open gym today (Thursday).
I've got a stomach flu and don't want to infect y'all.
FRIDAY NEW YEAR'S LAST HOORAH!
10:00am Class
Just guess what workout we're doing?
Bring a friend or family member!
If they join, you get 50% off next months training!
20101230
20101229
WEDNESDAY
From CrossFit.com
WARMUP:
Barbell Complex x 3 TBA
LIFTING:
Back Squat 3 sets x 5 reps (by feel)
WOD:
5 rounds of:
1 15ft rope climb or 15 pullups
5 Handstand Pushups or 15 inverted pushups
10 Pistols or 50 airsquats)
20101228
20101227
MONDAY
UPDATE!
There is no 6am class today, it's a HOLIDAY!
We're having a 12:00 and 5:30 class tomorrow only.
WARMUP
Barbell Complex - TBA
WOD
3 rounds of:
30 Double unders
25 Pullups
20 Cleans (not power if possible) 135/95
There is no 6am class today, it's a HOLIDAY!
We're having a 12:00 and 5:30 class tomorrow only.
WARMUP
Barbell Complex - TBA
WOD
3 rounds of:
30 Double unders
25 Pullups
20 Cleans (not power if possible) 135/95
20101226
20101222
20101221
TUESDAY
OPEN GYM 4-6
Please remember to bring some non-perishable food for the Food Drive bin!
No scheduled WOD today.
Come in, do some lifts, work some tech.
Pick a fav!
Tomorrow, there is an outdoor run, so dress appropriately!
Please remember to bring some non-perishable food for the Food Drive bin!
No scheduled WOD today.
Come in, do some lifts, work some tech.
Pick a fav!
Tomorrow, there is an outdoor run, so dress appropriately!
20101219
MONDAY
1. Row 500m
15-12-9
Pullups
Pushups
Situps
Squats
Row 500m
2. Ten rounds for time of:
15 Deadlift 135/95
15 Pushups
15-12-9
Pullups
Pushups
Situps
Squats
Row 500m
2. Ten rounds for time of:
15 Deadlift 135/95
15 Pushups
20101217
HOLIDAY HOURS
DECEMBER
Saturday 18 - CLOSED
Monday 20 - Regular hours
Tuesday 21 - Open gym 4:00-6:00
Wednesday 22 - Regular hours
23, 24, 25 - CLOSED
Monday 27 - Regular hours
Tuesday 28 - Open gym 4:00-6:00
Wednesday 29 - Regular hours LAST WOD OF 2010!
JANUARY
Welcome back Monday 3 - Regular hours
Saturday 18 - CLOSED
Monday 20 - Regular hours
Tuesday 21 - Open gym 4:00-6:00
Wednesday 22 - Regular hours
23, 24, 25 - CLOSED
Monday 27 - Regular hours
Tuesday 28 - Open gym 4:00-6:00
Wednesday 29 - Regular hours LAST WOD OF 2010!
JANUARY
Welcome back Monday 3 - Regular hours
20101216
THURSDAY
Open gym 10:30-1:00 & 4:00-6:00
Crossfit class 12:00
Don't forget about the Xmas party!
Friday, December 17 - 7:00 @ Frescos.
Please bring a nonperishable food item, Ashlea will collect for our first annual food drive.
Thanks!
Crossfit class 12:00
Don't forget about the Xmas party!
Friday, December 17 - 7:00 @ Frescos.
Please bring a nonperishable food item, Ashlea will collect for our first annual food drive.
Thanks!
20101215
WEDNESDAY
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
20101214
TUESDAY
OPEN GYM 4-6
1. Overhead Squat 1-1-1-1-1
2. Front Squat 1-1-1-1-1
3. Back Squat 1-1-1-1-1
Increase weight across all sets.
Go for comfortable singles, not necessarily a 1 rep max.
If you fail at any lift 2 times, back off on weight and complete 1 set and move on to the next lift.
1. Overhead Squat 1-1-1-1-1
2. Front Squat 1-1-1-1-1
3. Back Squat 1-1-1-1-1
Increase weight across all sets.
Go for comfortable singles, not necessarily a 1 rep max.
If you fail at any lift 2 times, back off on weight and complete 1 set and move on to the next lift.
20101213
MONDAY
WARMUP
CFWU (strict pullups) x 3 x 15
WOD
3 rounds of:
1 minute max reps of Wall Ball Shots
1 minute max reps of 15 ft. Rope Climb
1 minute max reps of Row
1 minute max reps of Burpees
1 minute max reps of Kettlebell Swings
CFWU (strict pullups) x 3 x 15
WOD
3 rounds of:
1 minute max reps of Wall Ball Shots
1 minute max reps of 15 ft. Rope Climb
1 minute max reps of Row
1 minute max reps of Burpees
1 minute max reps of Kettlebell Swings
20101211
SATURDAY
Power Clean 1 RM
Squat 1 RM
Bench Press 1 RM
Deadlift 1 RM
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
Squat 1 RM
Bench Press 1 RM
Deadlift 1 RM
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
20101210
20101209
20101208
WEDNDESDAY
WARMUP
Junkyard Dog
CrossFit
Turkish Getups 3x10
Then,
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Overdose Rx & Weightlifting
1a. Clean from the hang 5x3 sets
1b. Overhead squat 5x4 sets
then...
12 minutes on the minute
200 m row*
*penalty = 5 burpees for every 200m not rowed with 1 minute.
Junkyard Dog
CrossFit
Turkish Getups 3x10
Then,
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Overdose Rx & Weightlifting
1a. Clean from the hang 5x3 sets
1b. Overhead squat 5x4 sets
then...
12 minutes on the minute
200 m row*
*penalty = 5 burpees for every 200m not rowed with 1 minute.
20101207
TUESDAY
CrossFit et al
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
20101206
MONDAY
WARMUP
Junkyard Dog
CrossFit
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Overdose Rx & Weightlifting
1a. Power jerk+ jerk grip overhead squat: by feel x(2+5)x3 sets
1b. Romanian dead lift (as low as possible without shins angling forward): by feel x10x3
then...
10 Rounds
0:30 Row @ 90% effort
15 Double Unders
10 Burpees
0:30 rest
Junkyard Dog
CrossFit
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Overdose Rx & Weightlifting
1a. Power jerk+ jerk grip overhead squat: by feel x(2+5)x3 sets
1b. Romanian dead lift (as low as possible without shins angling forward): by feel x10x3
then...
10 Rounds
0:30 Row @ 90% effort
15 Double Unders
10 Burpees
0:30 rest
20101203
FRIDAY
WARMUP
Burgener Warmup
LIFTING
*Deadlift 5-5-5-5-5-5-5 reps
(30 minutes max.)
WOD
AMRAP 15 minutes:
5 Pull Ups
7 Push Press 95/65
9 Knees to Elbows
*if you fail at a set of 5 twice, call it quits.
Burgener Warmup
LIFTING
*Deadlift 5-5-5-5-5-5-5 reps
(30 minutes max.)
WOD
AMRAP 15 minutes:
5 Pull Ups
7 Push Press 95/65
9 Knees to Elbows
*if you fail at a set of 5 twice, call it quits.
20101202
20101201
WEDNESDAY
WARMUP
3 rounds of:
Samson Stretch (hold for 30 seconds a side)
15 Shoulder dislocates (bring hands closer after each rep)
15 Overhead Squats (maintain an erect torso, take hip to proper depth)
15 Situps (on Abmat)
15 Back Extensions (on GHD)
15 Pullups (strict)
15 Ring dips
As a group, perform Samson stretches together, only changing sides on call of the trainer.
Then, take to a station and perform 15 reps on call of the trainer.
Rotate to next station when all reps are completed.
Act as a group, not an individual trying to get done first.
Perform each moment as practice.
Perfect practice makes perfect.
Shitty movement makes you shitty...
WOD
Five rounds:
5 Thrusters*
10 Pullups (kipping allowed)
15 Burpees
*use 135 or 95. Competitors use 155.
3 rounds of:
Samson Stretch (hold for 30 seconds a side)
15 Shoulder dislocates (bring hands closer after each rep)
15 Overhead Squats (maintain an erect torso, take hip to proper depth)
15 Situps (on Abmat)
15 Back Extensions (on GHD)
15 Pullups (strict)
15 Ring dips
As a group, perform Samson stretches together, only changing sides on call of the trainer.
Then, take to a station and perform 15 reps on call of the trainer.
Rotate to next station when all reps are completed.
Act as a group, not an individual trying to get done first.
Perform each moment as practice.
Perfect practice makes perfect.
Shitty movement makes you shitty...
WOD
Five rounds:
5 Thrusters*
10 Pullups (kipping allowed)
15 Burpees
*use 135 or 95. Competitors use 155.
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