WOD 7.4.15

July 3, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, July 4, 2015 

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00am-Wes

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WOD 7.3.15

July 2, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, July 3, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

30:00 Time Cap to Complete:

  • 50 Box Jumps 20/24″
  • Deadlift 1-1-1-1-1
  • 50 Box Jumps 20/24″

*Score=Max Load + Fastest Time

Today’s Coaches

  • 5:30am-Michelle
  • 7:30am (101)-Trice
  • 8:30am-Wes
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Wes/Miguel
  • 7:30pm (101)-Wes/Miguel

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WOD 7.2.15

July 1, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, July 2, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

6:00 AMRAP of:

  • 5 Burpee Pull-ups
  • 10 Air Squats

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes/Miguel
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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Missing out on Power

July 1, 2015 | Posted in The Word | By

By: Jeremy Warner

CrossFit is a very powerful exercise program. It has various meanings for different people, but the true idea that Coach Glassman tries to convey is often missed. Power!! To be able to produce power we must move large loads, long distances, quickly! Or as in our high school physics class we learned that Power=Work/Time, and Work=Force x Distance. Those athletes who can produce high power outputs, such as completing a sub 5 min Fran, Diane, or Grace, are left with a different respect for those names than the athlete who simply finishes (Rxd of course) with a time in excess of the 10 min mark.

We must dial in these, all too often strong, but power lacking athletes. Only then will they be able to feel and truly understand the concept of intensity that is CrossFit. Pushing your limits is how you achieve improvement. A body left unstressed is a body left unchanged. We must (when physically ready and able) jam that gas pedal to the floor and GO!!

For the sake of an argument let’s say we have identical twins who perform Fran 21-15-9 reps of Thrusters and Pull-ups. If Athlete A uses #95 and completes the workout in 10mins but Athlete B uses #75 and completes it in 3 mins who did more Work? What about creating more Power?
A- #95 x 45reps / 10mins = 427.5
B- #75 x 45reps / 3mins = 1125
(Now this is leaving out distance moved and the pull up portion because again I said Identical twins)
But it is clearly the lower weight, with the faster time that yielded more than double the Power!!

Now as coaches what can we do? Spread the knowledge and hold your Athletes accountable! Remember the true CrossFit Rx is Technique, Consistency, then and only then Intensity! Possessing strength is GREAT! But in this sport Power will beat absolute strength everyday! So on the next WOD I challenge you to dial the load down and dial the speed up! I guarantee it will open your eyes to the Power of the CrossFit program.

 

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WOD 7.1.15

June 30, 2015 | Posted in Daily WOD | By

Workout of the Day – Wednesday, July 1, 2015

Skill of the Day 

Clean

Strength Work 

Clean

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

For Time:

  • 50 Tire Flips
  • 100 Sledge Strikes
  • 200 Double Unders

Today’s Coaches

  • 5:30am-Wes
  • 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 6.30.15

June 29, 2015 | Posted in Daily WOD | By

Workout of the Day – Tuesday, June 30, 2015

Skill of the Day 

Shoulder Press

Strength Work 

Push Press

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

3 RFT:

  • 15 Russian KB Swings 53/70
  • 5 Rope Climbs 12/15 ft

Today’s Coaches

  • 5:30am-Tyler
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 1:00pm-No Class
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Kaz
  • 7:30pm (101)-No Class

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WOD 6.29.15

June 28, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday, June 29, 2015

Skill of the Day 

Overhead Squat

Strength Work 

E2MOM for 12:00:

  • 6 OHS (increase load each set)

CrossFit WOD 

30:00 Time Cap to Complete:

  • 1-mile Run
  • Clean 1-1-1-1-1
  • 1-mile Run

*Score=Max Load + Fastest Time

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 6.27.15

June 26, 2015 | Posted in Daily WOD | By

Workout of the Day – Saturday, June 27, 2015

Skill of the Day 

WOD Prep

Strength Work 

None

CrossFit WOD 

Coach’s Choice

Today’s Coach

  • 10:00 am-Wes

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WOD 6.26.15

June 25, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday, June 26, 2015

Skill of the Day 

Deadlift

Strength Work 

Front Squat

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

10:00 AMRAP:

  • Push-ups
  • Cleans 65/95

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-Trice
  • 8:30am-Michelle
  • 1:00pm-Trice
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 6.25.15

June 24, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday, June 25, 2015

Skill of the Day 

Push Jerk

Strength Work 

Push Jerk

  • 5-5-5-5-Max Reps @ 60%

CrossFit WOD 

Alternating Tabata:

  • Burpees
  • Wall Balls 14/20 @ 10′ target

Today’s Coaches

  • 5:30am-Wes
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 1:00pm-No Class
  • 4:00pm-Trice
  • 5:30pm-Wes
  • 6:30pm-Wes
  • 7:30pm (101)-No Class

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