Wednesday 09.09.2015

Strength/Skill:
EMOM 10
3 MUs
or
30 MUs for time
or
MU skill work
or
Back Squat 1RM (If you did not complete it on Tuesday)

GPP WOD:
45-30-15
Abmat sit-ups
Barbell good mornings
L-sit hold (seconds)
Plank hold (seconds)

Open WOD:
45-30-15
GHD sit-ups
Hip extensions
L-sit hold (seconds)
Plank hold (seconds)

Tuesday 09.08.2015

Strength/Skill:
Back Squat 1 RM

GPP WOD:
21-15-9
HR push-up
Hang power clean 115/75#

Open WOD:
21-15-9
HSPU
Hang power clean 165/105#

As we enter into the fall and a new training cycle, we should take a moment to assess and define what it is we are here to do. Why do we do CrossFit, and what defines CrossFit?

Whether your goal is to get stronger, lose weight, get faster or to just be healthier, the program does not change. We do CrossFit. CrossFit is defined as “Constantly varied functional movement performed at high intensity.” Once you have perfected the movements, intensity is the key. We believe that that intensity is the difference maker in becoming fit or not.

Dictionary.com defines intensity as 1. great energy, strength, concentration, vehemence, etc., as of activity, thought, or feeling  OR 2. magnitude, as of energy or a force per unit of area, volume, time, etc.

We define intensity as increased work capacity across broad time and modal domain. This is also our definition of Fitness. If you do more work in less time you have increased your intensity and improved your fitness.

Do not confuse intensity with effort. It is assumed that if you are attending CrossFit classes you will be giving maximal effort in every workout. You are expected to try hard. However we also do expect you to work at maximum intensity for the task that you are given. Again, this is different than effort.

Intensity can be increased with load, volume, speed or time. In general, our two main focuses for intensity are lifting heavier and moving faster. We follow a periodized and progressed strength protocol to improve your maximum strength. If you can lift heavier weight, you can lift lighter weight more frequently. That brings us to moving faster. Again, our goal is always to do more work in less time. This is where intensity comes in. Only by working at maximum intensity can you achieve this.

And this is the major difference between CorssFit and other workout programs. There is no other training methodology or program out there that is as defined and goal oriented as CrossFit. Not Soul Cycle, Barry’s Bootcamp, HIIT, Zumba or any other. We are not here to yell in your face or be your cheerleader. We are here to coach you to be better today than you were yesterday. So ask yourself when you come in “ What am I here for? What am I willing to do? Am I prepared to work at maximum intensity?”

Friday 09.04.2015

Labor Day Weekend Schedule Reminder

Friday: 7 am, Noon, 4 pm Open floor, 5 pm Class. Lifting from 4-6.
Saturday: Closed
Sunday : Closed
Monday: Closed

Strength/Skill:
Back Squat 20 rep max

GPP WOD:
Row 2k
rest 2 min
40 OH walking lunge 25/15#
30 One-arm DB snatch (alternating) 45/25 #
20 HR push-ups
10 Goblet squat 72/53#

Open WOD:
Row 2k
40 Barbell OH walking lunge 95/65#
30 One-arm DB snatch (alternating) AHAP
20 Ring push-ups
10 Weighted pistol 44/26#

Thursday 09.03.2015

Strength/Skill:
3-3-3-3-3-3-3
Sumo Deadlift ascending load

GPP WOD:
3 RFT
5 C2B pull-ups
10 Thrusters 95/65#
100 Single-unders or 2 minutes double under attemps

Open WOD:
3 RFT
5 Muscle-ups
10 Thrusters 135/95#
60 Double-unders

Wednesday 09.02.2015

Strength/Skill:
3 rounds NTF:
3 Strict press
5 Push press
7 Push Jerk
Same weight across
Bar is not racked until all reps for each set are done

GPP WOD:
21-15-9
Power Clean 115/75#
Lateral bar-hop burpee

Open WOD:
21-15-9
Power Clean 135/95#
Lateral bar-hop burpee

Tuesday 09.01.2015

Strength/Skill:
Overhead Squat
10-1-10-1-10-1
Increase the load each of the 10’s and each of the 1’s sets

GPP and OPEN WOD:
“Helen”
3 RFT
400m run
21 KB swings 53/36#
12 Pull-ups

Monday 08.31.2015

Strength/ Skill
15 minutes HSPU skill work
OR
3 sets
– max rep strict HSPU
– max rep kipping HSPU
no coming off the wall between the two
then

GPP WOD:
EMOM for 15 min
alternating
5 strict T2B
10 Wallballs 20/14#
10 Deadlift 185/135#

Open WOD:
EMOM for 15 min
10 T2B
10 Wallballs 30/20#
10 Deadlift 225/155#

Saturday 08.29.2015

GPP WOD:
Teams of 2, one partner working, one partner resting

500m run (together)
100 KB Swings 53/36#
100 Lateral bar hops
500m run (together)
100 thrusters 75/55#
100 Lateral bar hops
500m run (together)
100 box jump over 24/20″
100 Lateral bar hops

Open WOD:
Teams of 2, one partner working, one partner resting

500m run (together)
100 KB Swings 72/53#
200 double unders
500m run (together)
100 thrusters 95/65#
200 double unders
500m run (together)
100 box jump over 30/24″
200 double unders

Fun and inspiring.  Do what you love.  No matter what challenges face you.

Friday 08.28.2015

Deadlift Week 4
Deload
5 @ 40%
5 @ 50%
5 @ 60%

GP WOD:
For time:
50 calorie row
40 Goblet squats 72/53#
30 Shoulder to OH 95/65#
20 Rope pulls

Open WOD:
For time:
40 calorie row
30 pistols
20 Shoulder to OH 135/95#
10 Rope climbs
20 Shoulder to OH 135/95#
30 pistols
40 calorie row