WOD 6.27.16

squat

June 26, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, June 27, 2016

Skill Work:

Squat Therapy:

Wall Facing Squats with band around knees

Hip Bridge with Leg Curl on Med Ball

 

Strength Work:

Back Squat:

5-4-3-2-1 with 3 sec tempo (2 min rest in between each set)

 

Crossfit WOD:

Anyway For Time:

  • 100- Hammer Strikes
  • 100- Air Squats
  • 50- Push-ups
  • 50- Sit-ups
  • 25- Pull-ups
  • 25- Dips

 

Today’s Coaches:

5:30am-Wes

6:30am-Trice

7:30am (101)-Trice

8:30am-Jeremy

4:00pm-Trice

5:30pm-Kaz

6:30pm-Jeremy

7:30pm (101)-Jeremy

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WOD 6.25.16 (Hero WOD Day)

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

June 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day and Yoga – Saturday, June 25, 2016

Yoga

  • 8:30am- Heather

(If you don’t have this added to your membership, contact us!)

 

CrossFit

Hero WOD TBA-

  • 10:00am- Michelle

 

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WOD 6.24.16

Restoration-Marketing_Business-Quotes_Excuses1

June 23, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, June 24, 2016

Skill Work

Glute Ham Developer (GHD):

Static Holds (20 sec face-up, 20 sec face-down)
3 x 10 GHD Sit-up
3 x 10 GHD Hip Extensions

 

Strength Work

Power Clean + Front Squat

5 x 3 (2:00 rest, between sets)

 

No MetCon, Strength and Range of Motion Work

 

Today’s Coaches

5:30am-Wes
6:30am-Trice
7:30am (101)-Trice
8:30am-Jeremy
4:00pm-Trice
5:30pm-Kaz
6:30pm-Jeremy
7:30pm (101)-Jeremy

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WOD 6.23.16

funny-dog-pictures-me-no-likey-push-ups

June 22, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, June 23, 2016

Skill Work

Shoulder Mobility

 

Strength Work

Bench Press:

2 Waves of 5-4-3 with 3-sec tempo down (2:00 rest, after each set)

 

MetCon:

“CF Baseline”

For Time:

500m- Row

40- Squats

30- Sit-ups

20- Push-ups

10- Pull-ups

 

Today’s Coaches

5:30am-Jeremy
6:30am-Jeremy
7:30am (101)-No Class
8:30am-Jeremy
4:00pm-Jeremy
5:30pm-Kaz
6:30pm-Jeremy
7:30pm (101)-No Class

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Technique over Weight

June 22, 2016 | Posted in The Word (Coach Blogs) | By

Technique over Weight

By: Nora Sweet

To quote the CrossFit Journal, The Startup Guide to CrossFit: Part 1, “The first and most important component of beginning CrossFit is to follow our charter of mechanics, consistency, and then intensity. These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others.

Mechanics refers to technique—your ability to move properly through our core movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible.”

We really focus on technique in our trial month with reviewing the 9 foundational movements prescribed by CrossFit. We want our athletes to work on the technique of the movements so that they can excel through to consistency and then add weight for intensity. Sometimes though this doesn’t always continue to happen.

When you are new CF athlete you are excited about all the stuff you are learning. You are trying to take all the information in that you can! At this point the coach is telling you not to worry about the weight and focus on the technique. But, then you look over at Jane and Bob and they are throwing some impressive weight around and making it look easy on top of that. So you decided, well if they can do that then I can at least add some tens or whatever feels a little heavier.

So here’s the problem with this…you are comparing yourself to someone else and that’s never a good way to start a workout. Adding more weight before you’re ready could mean injuries that you could avoid. Jane and Bob may have been CrossFitting for a couple of years which means they have been putting a lot of work in. Don’t forget that point in your trial month, technique is super important!! If you have a strong foundation and good technique it will lead to results and more weight. This may mean that you won’t progress as fast as you want but that’s ok! We want you to continue to progress without injuries. So one day a couple years down the road, the newbie will be looking up to you and the weight you are moving. Then you can tell them to stay light in the beginning because that’s how you made it this far!its-hard

 

 

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WOD 6.22.16

ring-dips

June 21, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, June 22, 2016

Skill Work

Hollow Rocks:

3rds (20 sec on/10 sec off)

 

Strength Work

Deadlift:

2 waves of 5-4-3, with 3-sec tempo down (2:00 rest, between sets)

 

MetCon

“Elizabeth”

21-15-9 Reps of:

Clean 95/135

Ring Dips

Today’s Coaches:

5:30am-Wes

6:30am-Trice

7:30am (101)-Trice

8:30am-Rick

4:00pm-Trice

5:30pm-Kaz

6:30pm-Nora

7:30pm (101)-Nora

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WOD 6.21.16

wallballecard

June 20, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, June 21, 2016

Skill Work

Pull-up Negatives (3 x 5, with a 3 second tempo down)

 

Strength Work

Shoulder Press:

2 Waves of 5-4-3 with 3-sec tempo (2:00 rest, after each set)

 

MetCon:

3rds For Time:

400m- Run

30- Box Jumps 20/24

30-Wall Balls 14/20

 

Today’s Coaches:

5:30am-Jeremy
6:30am-Jeremy
7:30am (101)-No Class
8:30am-Jeremy
4:00pm-Jeremy
5:30pm-Kaz
6:30pm-Jeremy
7:30pm (101)-No Class

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WOD 6.20.16

c37k1

June 19, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, June 20, 2016

Skill Work

Squat Therapy:

  • Wall facing squats (with band around knees)
  • Hip bridge with leg curl on Med Ball

 

Strength Work

Back Squats:

2 waves of 5-4-3, with 3-sec tempo down (2:00 rest, between sets)

 

MetCon

6 RFT of:

  • 15- Deadlifts 95/135
  • 15- HR Push-ups

 

Today’s Coaches:

5:30am-Wes
6:30am-Trice
7:30am (101)-Trice
8:30am-Rick
4:00pm-Trice
5:30pm-Rick
6:30pm-Nora
7:30pm (101)-Nora

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WOD 6.18.16 (Scenario WOD Day)

Accountability2

June 17, 2016 | Posted in Daily Info and Workout | By

Workout of the Day and Max Kane Barbell –

Saturday, June 18, 2016

Max Kane Barbell

  • 8:30am- Jeremy

 

Crossfit

Scenario WOD TBA

  • 10:00am- TBD

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WOD 6.17.16

trojan-crossfit-wod-crossfit-meme-5-rounds-for-time-burpee-box-jumps-pull-ups

June 16, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, June 17, 2016

Skill Work

Glute Ham Developer (GHD):

Static Holds (20 sec face-up, 20 sec face-down)
3 x 10 GHD Sit-up
3 x 10 GHD Hip Extensions

Strength Work

Touch & Go Squat Cleans

5 x 3 (2:00 rest, between sets)

 

MetCon

7min AMRAP:

2- Cleans 125/185

10m- Front Rack Walk 125/185

7- Barhop Burpee

 

Today’s Coaches

5:30am-Wes
6:30am-Trice
7:30am (101)-Trice
8:30am-Rick
4:00pm-Trice
5:30pm-Kaz
6:30pm-Nora
7:30pm (101)-Nora

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