SATURDAY 10.25.14 WOD

CHIC

PART 1:

If you do not know your 1RM Back Squat:

Back Squat 5×5

If you know your 1RM Back Squat

Every two minutes, for 10 minutes (5 sets):

BACK SQUAT

*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Take a 3 Min Break to reset the weights

Then…

If you do not know your 1RM, every two minutes, for 6 minutes perfrom 10 Back Squats

If you know your 1RM:

Back Squat x 10 reps @ 70-80%

PART 2:

OPTION #1

With a Partner, for Time Complete 200 Wall Balls…BUT every minute on the minute stop and perform 3 to 5 Burpees

This WOD starts with 3 to 5 Burpees.

Scale the Wall Balls to 100 or 150.

OPTION #2 – SOLO SCALE

Perform 50 or 75 Wall Balls and 3 to 5 Burpees solo

-OR-

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Behind the Neck Push Press

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

“Sleep and Body Composition” – Nichole DeHart

Read the full article HERE

This article by Nichole DeHart appeared on CrossFit Invictus.com on Oct 20, 2014

Many of you know how important sleep is. You can feel the effects that little sleep can have, like grogginess, lack of energy and poor reasoning abilities. Getting little or poor sleep can also contribute to a higher body composition and can put up a nasty fight with you when trying to lose weight. But do you know why?

Some studies that Poliquin reference show a direct correlation between sleep quantity and quality and weight loss. When a person is tired and exhausted, their hormones go crazy and get out of balance. A small hormonal shift in your body can have a significant impact of your ability to not only lose weight but to also hinder putting on muscle (a.k.a – #GAINZ)…

Read the rest of the article HERE

Reminder – “10 Secrets to a Better Body” This Monday

Join us on Monday, October 27th from 8-9 pm to build a better body! No registration necessary.

CrossFitters are educated consumers when it comes to the business of health but there’s a lot of confusing information out there. As fitness professionals we often hear questions like: Why is grass fed meat better than grain fed? What is the difference between omega-3 and omega-6 fatty acids? How can I reduce exposure to environmental toxins? Why does stress cause weight gain and how can I avoid it?

These are great questions and we’re so glad you’re asking! It’s hard to get to the bottom of this stuff five minutes before the WOD starts so we’ve created a one hour seminar dedicated to breaking down the 10 most important steps we can all take to lose weight and reduce inflammation and stress.

FRIDAY 10.24.14 WOD

“Squat Fix: Falling Backward” – Andrea Maria Cecli, CFJ

“CHUNDER” – last done 3.23.13

5 Rounds for Max Reps:

40 sec Work / 20 sec Rest/Transition

1. TTB or Situps
2. Box Jumps 24/20 or any height
3. Swings 53/35 or any weight
4. Burpees
5. Rest

-OR-

Oly Option

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Snatch Pull

3 Sets of 3 Reps @ 100%

Behind the Neck Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Top 10 Male RX Scores:
Fisher – 349
Matt – 344
Hopper – 319
George – 286
JP – 286
Brian – 284
Greg – 277
Juan – 276
Tom – 273
JJ – 264

Top 10 Female Scores:
Ossi – 323
Alli – 316
Jess – 305
Katie – 301
Katie – 294
Margot – 291
Tina – 272
Harsha – 250

Barbells For Boobs Round Up

breast-cancer-awareness-ribbon

Thank you to everyone who came out on Friday and participated in Barbells for Boobs (especially the ladies class who ALL wore pink!!!). We saw a lot of Grace PRs AND beat our fundraising goal! Together we raised $1645!!!

The fundraising page will be active for the remainder of October, so you can still donate HERE.

THURSDAY 10.23.14 WOD

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“5 CrossFit Workouts That Will Kick Your Butt” – Daily Burn.com

PART 1:

EVERY MIN ON THE MIN FOR 30 MIN

Minute 1 – 15 or 30 DUs or 30 sec Practice (Advanced must do sets unbroken or start over)

Minute 2 – 2 to 4 on R & L Single Leg Burpees

Minute 3 – 6 to 10 DB Hang Squat Cleans

PART 2:

3 Times 45 sec weighted Plank (with a partner for rest)

-OR-

Oly WOD – Recovery Day

Reminder – “Stand Up For Your 5k” This Saturday

5k

Visit The Website Here For More Info

WEDNESDAY 10.22.14 WOD

burpeeKB

PART 1

8 Min AMRAP Not Scored:

A1. Nose to wall handstand hold 15-30 sec

A2. Single Arm DB Row 10 x R & L

A3. Single Leg Squat 3 R & 3 L OR 3 R & 3 L Weighted Step Up

PART 2:

With a Partner, Complete For time:
Run 1 Lap
21 Strict Handstand Pushups
Run 2 Laps
15 Strict Handstand Pushups
Run 1 Lap
9 Strict Handstand Pushups

Scaling Options for Handstand Push-ups Beyond 2 Ab-mats:

  1. Pike HSPU on a Box
  2. L Sit DB Strict Press with a challenging pair of DBs that are difficult to do 5 reps in a row
  3. Challenging scale for Pushups on toes

“Kipping Pull-ups: The Truth” – Christian Thibaudeau, T-Nation

From T-Nation.com

FULL ARTICLE HERE

“Here’s what you need to know…

  • No exercise is more divisive than the kipping pull-up and its “butterfly” cousin.
  • A kipping pull-up is to the strict pull-up what the push press is to the strict overhead press.
  • If you can’t perform strict pull-ups, you should not be kipping.
  • If your main goal is to build muscle, kipping pull-ups alone won’t do it for you.
  • Kipping can be used for hypertrophy however. Do strict pull-ups first then squeeze out a few extra reps using a proper kip.
  • The butterfly kip isn’t necessary to learn unless you’re a CrossFit competitor and it works better for you. If any pull-up variation is going to cause an injury, it’s the butterfly…”

READ THE REST OF THE ARTICLE HERE

TUESDAY 10.21.14 WOD

14954629604_958f4acc49_o

Some athletes wonder how others can perform high weight or high rep sets of thrusters i.e. a 20-30 rep set in Fran. Often one of the missing key components of the movement is the failure to actively drive the hip through. An aggressive hip drive to lock into a fully-standing position accelerates the barbell and reduces the work for the shoulders.

PART 1: 2 OPTIONS

OPTION #1 – If you know your 1RM POWER or SQUAT CLEAN perform the following:

Every 2 Min for 10 Min (5 SETS):
1 Power Clean + 2 Front Squats + 1 Push Jerk – building up to* and using 65-75% of 1RM.

*The % should be built up over the 5 sets, not necessarily starting with it

OPTION #2 – If you don’t know your 1 RM and are still in the learning phase complete the following:

In 12 Min PRACTICE 1 Power Clean + 2 Front Squats + 1 Push Jerk.

PART 2: 2 OPTIONS

OPTION #1 (More Advanced – Minimal Scaling Permitted)

5 Min AMRAP
5 Power Cleans 205/135 or 185/115
10 Bar Facing Burpees

5 Min REST

5 Min AMRAP
10 Push Press 135/95 or 115/75
15 C2B Pullups

OPTION #2

5 Min AMRAP
5 Deadlifts using 75 % of Part 1’s Power Clean Weight
10 Bar Facing Burpees

5 Min REST

5 Min AMRAP
10 Push Ups
15 Air Squats

-OR-

Oly WOD

WEEK 5 DAY 2

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Snatch Pull

3 Sets of 3 Reps @ 100%

Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Front Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

MONDAY 10.20.14 WOD

Barbells4Boobs

Women’s 9:30am Class After Performing “Grace” on Friday

“Warm-ups, Flexibility and the Olympic Lifter” – Bill Star, CFJ

PART 1: 2 OPTIONS

OPTION #1 – If you know your 1RM Snatch use 75-80% of that weight. Quickly build up in weight during the 12 min EMOM:

12 minutes EMOM (6 sets of each) perform the following:

#1 – Hang Squat Snatch x 1 rep
#2 – Full Snatch x 1 rep

OPTION #2 – If you don’t know your 1RM and are just learning:

15 Min Clock. Practice 1 Hang Squat Snatch + 1 Squat Snatch. Drop bar between reps.

PART 2:

WOD OPTION #1

10 Min AMRAP:
3 Ring Muscle Ups
6 Power Snatches 95/65
12 Swings 70/44

WOD OPTION #2

10 Min AMRAP
3 Strict Pullups (if capable perform strict C2B Pullups)
6 Power Snatches @ 50-55% of Part 1
12 Swings 53/35 or 44/30

-OR-

Oly Option

Power Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Clean & Jerk

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
3 Sets of 2 Reps @ 90%

Clean Pull

3 Sets of 3 Reps @ 100%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
3 Sets of 3 Reps @ 90%

Top 10 Male #2 Scores
Rick S – 6+1
Spencer – 5+11
Liam – 5+3
JP – 4+5

Top 10 Female #2 Scores
Georgette – 4
Tracy – 3+9

Top 10 #1 Scores
Owen – 5+3
Jared – 5

“10 SECRETS TO A BETTER BODY”

Join us on Monday, October 27th from 8-9 pm to build a better body! No registration necessary.

CrossFitters are educated consumers when it comes to the business of health but there’s a lot of confusing information out there. As fitness professionals we often hear questions like: Why is grass fed meat better than grain fed? What is the difference between omega-3 and omega-6 fatty acids? How can I reduce exposure to environmental toxins? Why does stress cause weight gain and how can I avoid it?

These are great questions and we’re so glad you’re asking! It’s hard to get to the bottom of this stuff five minutes before the WOD starts so we’ve created a one hour seminar dedicated to breaking down the 10 most important steps we can all take to lose weight and reduce inflammation and stress.

SUNDAY 10.19.14 WODs

SuperKirb

CrossFit Class

“Deck of Cards” Redux

Oly Class

Part 1:

1 Snatch pull + 1 Power snatch + 1 Full snatch.

Part 2:

Strict hang muscle clean (to improve pull strength and elbow speed)

Part 3:

Clean pull + Power clean + Squat clean.

SATURDAY 10.18.14 WOD

SkankRun

PART 1:

Build up to a “heavy of the day” 1 FULL CLEAN + 1 FRONT SQUAT

Newer athletes may opt to work on 1 Hang Squat Clean + 1 Front Squat

PART 2: 12 Min CAP

10-9-8-7-6-5-4-3-2-1

Front Squat
TTB

Front Squat bar comes off the floor – Rx is 135/95, Scale to 50-60% of PART 1

PART 3:

GROUP STRETCH AND COOL DOWN

“STAND UP FOR YOUTH” 5K

5k

Visit The Website Here For More Info

FRIDAY 10.17.14 WOD

Thor

“Double Unders, Peeing and the Power of Kegal” – Nichole DeHart, CrossFit Invictus

“Grace”

30 Clean and Jerks for Time

Top 10 Male Times
K2 – 2:01
Matt – 2:37
Jake – 2:39
Fisher – 2:43
David – 3:02
Rich – 3:02
JO – 3:08
Chic – 3:20
Jason – 3:26
Geoff – 3:32

Top 10 Female Times
Liz – 2:24
Alicia – 2:46
Mel – 3:04
Meg H – 3:14 PR
Hillary – 5:20
Paige – 5:53

Top Isabel Times
Ice Box – 3:23
Melissa – 3:58

“RX or Scaled: How Do I Decide” – Box Life Magazine

This article by William Imbo appeared on Boxlifemagazine.com on June 25th, 2014:

“For the high-level CrossFit athlete, RX’ing a WOD is usually a foregone conclusion. Conversely, a CrossFit newbie will scale a workout down to ensure that they can actually perform the movements and do the work. But what about the athlete ‘in the middle’? The individual who has a good chunk of CrossFit experience under their belt, but is not at the level where they know that whatever turns up on the whiteboard, they are going to RX the shit out of it. For many of us, the question simply becomes: when should I RX a WOD, and when should I scale it? Essentially, it comes down to a few key factors:

Intensity/Purpose of the WOD

One could argue that the intensity with which you can perform the workout as it’s intended is the determining factor for when to scale or when to RX. Far too often people get hung up about the idea of going RX as the goal of the workout, when that’s simply not the case. Remember when you used to spend an hour at the globo gym, waiting for a certain machine to be available or trudging along on the treadmill for the majority of time? Compare that to a brutal 12-minute WOD at the box. Which was more effective? The same concept applies within CrossFit. There’s a reason workouts can be scored through time, rounds, weights and reps. You are expected to push yourself to your limits to achieve a score that you can always improve upon…”

READ THE REST OF THE ARTICLE HERE

Barbells For Boobs Tomorrow!

Reminder that “Barbells For Boobs” will be held during all classes tomorrow, Friday the 17th.

The fundraiser raises money for breast cancer research.

All classes will perform “Grace”:

30 Clean and Jerks for Time

If you’d like to donate, you can still do it HERE or you can donate in cash in class.

Kids Do Work WOW 10.14.15

KDW10.16.14

Warm-Up:

3 rounds:
1 Forward Roll
5 Squats
10 Jumping Jacks

Skill:

Rope Climb

WOD:

6 min AMRAP:
Rope Climb Relay

Game:

Farmers and Lumberjacks

Cool Down: Yoga Poses

THURSDAY 10.16.14 WOD

Alicia

PART 1:

5 RNFT

Bulgarian Split Squat 5 R & 5 L – holding a pair of KB/DBs

Turkish Get Ups – 1 R & 1 L

PART 2:

OPTION #1

With a Partner Complete in order, only one teammate may work at once

150 DUs
150 Wall Balls 20/14
150 DUs

Scale DUs to 2 single jumps = 1 DU

OPTION #2

Solo option is for anyone working through an injury or is new and prefers to work at their own pace.

50 DUs or 100 Singles
50 Wall Balls
50 DUs or 100 Singles

PART 3:

COOL DOWN / STRETCH