Friday 02.13.2015

Front Squat Week 2
Wendler 3’s
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

* You must get more than 3 reps on the final set.

then

3 Sets NFT
10 Glute/Ham Raise or Nordic Curls

GP and OP WOD
CrossFit Baseline
For time:
500m row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Open Special Sauce:
2 rounds NFT
25 GHD sit-ups
20 Hip extension
15 Back extensions

RotatorAnnouncement10

 

2015 LIVE OPEN ANNOUNCEMENT VENUES AND ATHLETES

15.1 | February 26 | Froning vs. Fraser | Reebok CrossFit ONE  | Canton, Massachusetts

15.2 | March 5 | Letendre vs. Bridgers | CrossFit Jääkarhu | Austin, Texas

15.3 | March 12 | Foucher vs. Brooks |  CrossFit Chicago | Chicago, Illinois

15.4 | March 19 | Bridges vs. Panchik | CrossFit X-Factor | Portland, Oregon

15.5 | March 26 | Leblanc-Bazinet vs. Briggs vs. Thorisdottir | CrossFit Max Effort | Las Vegas, Nevada

Thursday 02.11.2015

Deadlift Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

* On the final set you MUST get MORE THAN 3 reps

GP WOD:
AMRAP 5
Squat clean 115/75#
Jerk 115/75#

OP WOD:
CrossFit Games Open Workout 11.3
AMRAP 5
Squat clean 165/110#
Jerk 165/110#

Open Special Sauce:
MUs – 3x ME
rest 2 minutes between sets

The CrossFIt Games Open begins two weeks from today with the announcement of the first workout. Our team is growing. I would really like to see more of you registering to participate. I would especially like to see more of the girls signing up. The CrossFit Open is for everyone. New, Old, Good and Great. The Scaled division this year adds a new element and allows even deeper participation from everyone. You can choose each week if you will do Rx or Scaled. This is a great opportunity to test yourself and see where how you compare to last year or establish a baseline to compare to years to come. So sign up, lace up and participate with us!

Wednesday 02.11.2015

EMOM for 8 min
Ascending load
1 Hang power snatch+
1 OHS+
1 Hang snatch
GP WOD:
50 Push-ups
– everytime you break the reps, do 5 ring rows

OP WOD:
50 HSPU for time
– everytime you break the reps, do 5 C2B pull-ups +1 rope climb

Tuesday 02.10.2015

Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
* You must get more than 3 reps on the last set

GP Wod
AMRAP 18 min
15 Box jumps 24/20″
12 Push press 95/65#
9 V-ups

OP Wod
CrossFit Games Open Wod 12.3
AMRAP 18 min
15 Box jumps 24/20#
12 Push press 115/75#
9 Toes to bar

Open special sauce
3×20 pistols (alternating leg)
Rest 1 min between sets

Monday 02.09.2015

Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

* On the final set you MUST get MORE THAN 3 reps

GP WOD
Nutrition Challenge retest:
AMRAP 9
10 wallballs 20/14
10 burpees

OP WOD
Nutrition challenge retest:
AMRAP 9
15 wallballs 20/14#
10 burpees to 6″ target

Do the same workout ( GP or OP) that you did for the original test on Feb 5th.

Congratulations to Dan Baldini for competing in his first Masters Competition this weekend with me at Shoreline CrossFit.

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Saturday 02.07.2015

Reminder: Classes today are at 9 and 10 am. There will be no 11 am class.

GP & OP WOD:
“Filthy 50”
For time:
50 Box jump 24/20#
50 Jumping pull-ups
50 Kettlebell swings 36lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press 45/33#
50 Back extensions
50 Wall ball shots 20/14 10/9′
50 Burpees
50 Double unders

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Friday 02.06.2015

Front Squat Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

* On the final set you MUST get MORE THAN 5 reps

GP WOD:
21-15-9
Box step-ups
Push-ups
if you complete in 4 minutes, you start again
Score is total reps

OP WOD:
21-15-9
Pistols
HR push-ups
if you complete in 4 minutes, you start again
Score is total reps

Busy night at CFG!

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Thursday 02.05.2015

Deadlift Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

* On the final set you MUST get MORE THAN 5 reps
* Add 10# to your 1RM from the last cycle to calculate your 90%

GP WOD
5 Rounds for max reps
1/2 or 3/4 Body weight bench press
Pull-ups

OP WOD:
“Lynn”
5 rounds for max reps
Body weight bench press
Pull-ups

*rest as long as necessary between sets
* 35 min time cap

Open Special Sauce:
2 rounds NFT
25 GHD sit-ups
20 Hip extension
15 Back extensions

Two years ago we opened the doors of CrossFit Gantry.  It has been an amazing two years.  We have come such a long way.  We outgrew our original space in just a ear and a half and opened Gantry2.0 in September. We added space, equipment and coaches. CrossFit Gantry has exceeded all of my expectations and I cannot be any prouder of what we have built and accomplished in a short two years.  Thank you to all our coaches and members for building such a great community here at CrossFit Gantry.

Our very first whiteboard.

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Wednesday 02.04.2015

EMOM for 8 minutes
1 hang power snatch +1 power snatch
ascending load

GP WOD:
AMRAP 10 min
30 power snatches 45/33#
30 power snatches 75/53#
30 power sntaches 95/73#
AMREPs 115/93#

OP WOD:
CrossFit Games Open WOD 12.2
AMRAP 10 min
30 power snatches 75/45#
30 power snatches 135/75#
30 power sntaches 165/100#
AMREPs 210/120#

Tuesday 02.03.2015

Press Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM

* On the final set you MUST get MORE THAN 5 reps
* Add 10# to your 1RM from the last cycle to calculate your 90%

GP WOD:
AMRAP 14
50 Cal Row
40 Burpees
30 Clean 95/65#
20 Toes to bar
10 Shoulder to OH 95/65#

OP WOD:
AMRAP 14
50 Cal Row
40 Burpees to 6″ target
30 Clean 135/95#
20 Toes to bar
10 Shoulder to OH 135/95#

Open Special Sauce:
3 rounds max MUs
rest 2 minutes between sets

On Saturday Feb 7th I will be competing in the Shoreline CrossFit Masters Northeast Throwdown. Classes will be moved one hour earlier to 9 and 10 am.  After classes Bryan is planning on driving up to watch for a couple hours.  I would love to see some familiar faces out so anyone who wants to catch a ride with Bryan or caravan up would be appreciated.  A stop at Frank Pepe’s in New Haven on the way home is not out of the question.

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