Monthly Archives: September 2016

09.30.2016

fullsizerender-55ANNOUNCEMENTS – Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 7 x KB Deadlift 7 x SDLHP 7 x KB Swings 7 x Goblet Squat III. Mobility Impact/Focus: Pause Back Squat Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 3-3-3-3-3 13x1 Tempo (:03 Pause) Notes: See an explanation of Tempo numbers HERE Post loads to comments. "Panda...Panda, Panda" Complete as many rounds/reps as possible in 4:00 of 10 x Medicine Ball Cleans (40/20) 10 x 'American' KB Swings (32/24) 30 x Double unders Rest 1:00, Repeat for 3 total AMRAPs. Post rounds/reps completed for each AMRAP to comments.
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09.29.2016

img_2221Warm-up Drills I. Coach’s Choice II. Mobility "Three Domains" For time Run 800m Then... 10-9-8-7-6-5-4-3-2-1 x Handstand Push-ups 1-2-3-4-5-6-7-8-9-10 x Hang Power Snatch (95/65lbs) Notes: After completing the 800m Run the athlete will perform 10 x Handstand Push-ups followed by 1 x Hang Power Snatch, then 9 x Handstand Push-ups followed by 2 x Hang Power Snatch... continuing in this fashion until all ten round of the over-under ladder are complete. Get some, freaks. Post scores to comments. Skill Development A. Back Extensions: 3 sets of 15-12-9 reps each B. CFNE Bulletproof Shoulders Regimen 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L)
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09.28.2016

img_1479ANNOUNCEMENTS – Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends! Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 3-3-3-2-2-2 Post loads to comments. Impact/Focus #2: Barbell Row/TTB EMOTM Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments: Odd Minutes: 3 x Barbell Row Even Minutes: 10 x Toes-2-Bar Notes: there are two movements, Barbell Row and Toes-2-Bar , which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution. Post scores to comments. WOD 5-10:00 Metabolic Conditioning
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09.27.2016

fullsizerender-54ANNOUNCEMENTS – Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Deadlift (45lbs) 5 x Power Clean 5 x Press 5 x Push Press III. Mobility Impact/Focus: Clean Complex Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following complex. Power Clean + Hang Power Clean Post loads to comments. “Open WOD 13.2” Complete as many rounds/reps as possible in 10:00 of 5 x Shoulder-2-Overhead (115/75) 10 x Deadlift (115/75) 15 x Box Jumps (24/20) Post rounds/reps completed to comments.
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09.26.2016

fullsizerender-53ANNOUNCEMENTS - Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Hollow Rocks 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Front Squat Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads use 3-rep Front Squat established on 09.19.2016. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 3 reps (80% 3RM) Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Autumnal Equinox" Complete for time Row 1000m 50 x Overhead Squat (75/55) 30 x Pull-ups Post times to comments.
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09.23.2016

fullsizerender-52 Congratulations to our September on-ramp graduates! Please welcome Kym, Lisa, Elizabeth, Ben, Frohman, and Grace (not pictured) to our community. They'll be along side you soon! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Hindu Push-ups 7 x Sumo Deadlift High Pull (24/16) 10 x Wallball “Fight Gone Bad!” 3 rounds for total points of 1:00 x Wallball (20/14lbs) 1:00 x Sumo Deadlift High-Pull (75/55lbs) 1:00 x Box Jump (20/16”) 1:00 x Push Press (75/55lbs) 1:00 x Row (Kcal) Rest 1:00 Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. Post scores to comments. Impact/Focus: Back Squat Against 15:00 clock, complete the following workload for Back Squat. Back Squat 5-5-3-3-3-3 Notes: The two sets of 5 reps should be considered warm-up sets before continuing to increase weights through the 4 working sets of 3. Post loads to comments.
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09.22.2016

fullsizerenderWarm-up Drills I. Game-on II. 2-3 Rounds for quality of :15 x L-Sit (Rings/Matadors) 10 x Ring Row (strict as possible) 7 x Push-ups (strict as possible) III. Mobility "Base-10 Zen" Run 400 10 x Box Jumps (30/24'') 20 x Ring Dips 30 x Pull-ups 40 x V-ups 50 x OH Walking Lunges (45/25lbs) 40 x Abmat Sit-ups 30 x Pull-ups 20 x Ring Dips 10 x Box Jumps (30/24'') Run 400m Post scores to comments. Post-WOD Training: CFNE Bulletproof Shoulders Regimen 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L)
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09.21.2016

img_4053Warm-up Drills I. Row 500m II. 2 rounds 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Snatch Warm up as needed before completing the following workload every :90 for 6 total sets. 2 x Snatch (75% 1RM) Post loads to comments. Impact/Focus #2: Power Clean + Jerk Warm up as needed before completing the following workload every :90 for 6 total sets. 2 x Power Clean + Push Jerk (75% 1RM) Post loads to comments. "500m TT" For time Row 500m Post times to comments.
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09.20.2016

fullsizerender“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.” ― Albert Camus, The Myth of Sisyphus and Other Essays Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus: Turkish Get-up Complex Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Complex Every two minutes for 6 rounds (12:00 EOMOTM). 1 x Turkish Get-up + 2 x KB Overhead Squat 1 x Turkish Get-up + 2 x KB Overhead Squat Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 2 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed. Post loads to comments. "Unbroken Ascents" Complete as many rounds/reps as possible in 7:00 of Wallball (20/14lbs) x 3,6,9,12,15,18... Toes-To-Bar x 7 Rest 3:00 Then... Complete as many rounds/reps as possible in 5:00 of American KB Swings (24/16kg) x 3,6,9,12,15,18... Burpees x 5 Notes: An optional challenge for those who might be feeling a little frisky today is outlined as follows; Wallball and Kettlebell sets must be completed 'Unbroken' (translation: in a single, continuous effort the rep load is completed). If a set is stopped early the athlete begins again at the first set/rep scheme and begins climbing again from there. Score is total points for each AMRAP individually. Get some, freaks. Post scores to comments. Skill Development I. Goat work and Mobility efforts II. Supplemental Pull-up Training (Ring Row emphasis this week).
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09.19.2016

img_1705Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Pull-ups 7 x KB Swings (24/16) 10 x Goblet Squats (24/16) III. Mobility Impact/Focus: Front Squat 3RM Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep maximum Front Squat. Front Squat 3-3-3-3-3 Notes: Athletes should log the numbers they hit today. This will be used for an upcoming strength cycle. Post loads to comments. "Clean Sweep" Complete 5 rounds for time of 7 x Handstand Push-ups 14 x Hang Power Clean (95/65) 28 x Double unders Post times to comments. Skill Development Accumulate 3:00 L-Sit Hold (rings, matador, or parallettes)
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09.16.2016

fullsizerender-51Warm-up Drills I. Run 400m II. 2-3 rounds of :15 Ring Support 5 x Pull-ups 10 x Overhead Squat (PVC) III. Mobility Impact/Focus: Power Snatch Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets. 2 x Power Snatch Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today's training. Post loads to comments. "Rudimentary Equations" Complete for time Run 200m 12 x Muscle-ups Run 400m 9 x Muscle-ups Run 800m 6 x Muscle-ups Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. Post times to comments.
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09.15.2016

fullsizerender"Real knowledge is to know the extent of one's own ignorance." --Confucious Warm-up Drills I. Coach's Choice II. Mobility "Not Too Smaltzy" 4 Rounds for time of Row 250m 15 x Russian KB Swings (32/14kg) 30 x Walking Lunges (bodyweight;15L+15R) Post scores to comments. Post-WOD Training: CFNE Bulletproof Shoulders Regimen 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L)
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09.14.2016

fullsizerender-50Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Overhead Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat. Overhead Squat 5-4-3-2-1 Post loads to comments. Impact/Focus #2: Clean & Jerk Warm up as needed (3 sets x 3 reps) before working to establish a heavy 2-rep for Clean & Jerk. Clean & Jerk 2-2-2-2-2 Notes: Refer to 08.10.2016 for a baseline of your Clean & Jerk. Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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09.13.2016

img_5355"A child's mind will give you an idea of a man's basic nature. Our purpose in life is to become more than what we are born as. Most people are not successful at this; they just think that they are. And you know, this is why it is so important for us to pick our students carefully. We do not want to create monsters." --Liao Sifu via John Chang, Taoist Immortal Warm-up Drills I. Dynamic Warm-up/Speed Ladder Agility Drills II. Mobility Impact/Focus: Pistols & Barbell Row EMOTM12 Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments: Odd Minutes: Pistols x 10 (5R/5L) Even Minutes: Barbell Row x 5 Notes: there are two movements, Pistols and Barbell Row, which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution. Post scores to comments. "A Ventral Emphasis" 21-18-15-12-9-6-3 reps for time of Ring Push-ups GHD Sit-ups Post scores to comments. Skill Development: CrossFitter's Choice Select from the following options I. Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary. OR Perform as per jump to chin over the bar position (i.e., flexed arm hang) and perform reps as controlled :05-:08 negatives. II. Handstand Push-ups (strict or kipping) 5 sets of 5 reps OR Perform as controlled :03-:05 second negatives, implementing appropriate deficits as required to ensure adequate challenge and movement ROM practice. After completing the skill development training engage in some dedicated mashing and mobilizing for 5-10 minutes.
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09.12.2016

9-11-never-forget-pentagon-1“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.” –President George W. Bush “Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address Warm-up Drills I. Run 400m II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc. III. Mobility “9/11 Tribute WOD” For time 2001m Row or 2001m Run (1.25 miles) 11 x Box Jumps (30/24”) 11 x Thrusters (125/85lbs) 11 x Burpee Chest-to-Bar Pull-ups 11 x Power Cleans (175/120lbs) 11 x Handstand Push-ups 11 x KB Swings (32/24kg) 11 x Toes-to-Bar 11 x Deadlifts (170/120lbs) 11 x Push Jerks (110/75lbs) 2001m Row or 2001m Run (1.25 miles) Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com Post scores to comments
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09.09.2016

IMG_0720Warm-up Drills I. Coach’s Choice II. Mobility Impact/Focus: Weighted Walking Lunges Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges. 10 steps x Walking Lunges (Back Rack) Post loads to comments. "Fried-Eh?" For time 50 x Double-unders Then... 5 Rounds of 5 x Deadlift (275/185lbs) 10 x Burpees Then... 50 x Double-unders Post scores to comments. Skill Development I. CFNE Bulletproof Shoulders Regimen: 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L) II. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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09.08.2016

IMG_1394-2Warm-up Drills I. Run 200m II. 2-3 rounds of :15 Ring Support 10 x Abmat Sit-ups 10 x Overhead Squat (PVC) III. Mobility Impact/Focus: Snatch Warm up as needed before completing the following workload for Snatch every :90. 1 x Snatch (80% 1RM) Notes: Consistency is key today and athletes shouldn't have more than 1 missed lift. For athletes who don't have a current 1RM they will use a comfortable weight that will be recommended. Post loads to comments. "Tute de la Fruit" Complete 4 rounds for time of 12 x Ring Dips 21 x GHD Sit-ups Run 200m Post times to comments.
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09.07.2016

Screen Shot 2016-09-06 at 10.33.08 PMWarm-up Drills I. Run 400m II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Clean + Hang Clean Warm-up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean + Hang Clean. 1 x Clean + 1 x Hang Clean (5-6 sets) Notes: Athletes should attempt to increase weight across sets. Post sets/reps/loads to comments. Impact/Focus #2: Back Squat 4x5 Warm-up with 3 sets of 5 reps each before working through the following sets/reps of Back Squat. Back Squat 5-5-5-5RM Notes: Provided form is ideal chase down a PR, freaks. Post set/reps/loads to comments. "Sub-Ten" 10-9-8-7-6-5-4-3-2-1 reps for time of Pull-ups Slamball (40/20lbs) Post times to comments.
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09.06.2016

IMG_1131ANNOUNCEMENTS: – Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends! Warm-up Drills I. Row 500m II. 2-3 rounds of 10 x Hindu Push-ups 10 x Hollow Rocks 10 x Wallball (20/14) III. Mobility Impact/Focus: Push Press Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press. Push Press 3-3-3-3-3 Post loads to comments. "Guess Who" Complete as many rounds/reps as possible in 5:00 of 9 x Handstand Push-ups 9 x Box Jumps (24/20) Rest 3:00 Complete as many rounds/reps as possible in 5:00 of 15 x Calorie Row 15 x Push-ups Rest 3:00 Complete as many rounds/reps as possible in 5:00 of 21 x Wallball 21 x Abmat Sit-ups (Anchored) Post rounds/reps completed for each AMRAP to comments.
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09.02.2016

14102597_1138094099569921_8290634464638511505_nANNOUNCEMENTS: – Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends! – We will be closed on Labor Day (Monday Sept 5th) Warm-up Drills I. Run 200m II. 9 Fundamentals x 5 Reps each III. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed before completing the following workload of Turkish Get-ups. Turkish Get-ups 3-3-3-3-3 Post loads to comments. "Gracie-bel?" Complete 3 rounds for time of Run 400m 10 x Ground-2-Overhead (135/95) Notes: Athletes may choose between the Snatch or Clean & Jerk for today's workout. This also includes the squat/power variations of either movement. Choose wisely! Rx+ = 155/115# Post times to comments.
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UPCOMING EVENTS

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