MONDAY 10.20.14 WOD

Barbells4Boobs

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

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%

“10 SECRETS TO A BETTER BODY” with Christina Hess

Join us on Monday, October 27th from 8-9pm 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

WEDNESDAY 10.15.14 WOD

PaigeOssi

PART 1:

5 Rounds Not For Time:

A1. Clean Grip Bench Press x 5

A2. Single Arm Ring Row x 5 R & L

PART 2:

12 MIN EMOM – choose a scale that allows about 20 sec rest in the minute

#1 – 10 to 15 Heavy Russian Swings
#2 – 40 to 60 DUs
#3 – 10 to 30 Pushups
#4 – Run to #1 or #2

DUs scale to 40 sec of work/practice or 2x in single reps

PART 3:

GROUP STRETCH AND COOL DOWN

TUESDAY 10.14.14 WOD

Heather

“4 Cues From Toddlers to Help You Get Sronger and Perform Better” – Nicole Crawford, Breaking Muscle

PART 1:

6 RNFT

FRONT SQUAT x 3 (Build up across 6 sets)

PART 2:

12 MIN AMRAP

5 Strict Chin Pullups (underhand)
5 Single KB Thrusters (5 on R & 5 on L)
5 Single Leg Burpees on R & 5 on L

PART 3: 

GROUP STRECH AND COOL DOWN

“It’s All in the Hip: 5 Steps to Fixing Movement Dysfunction”

This Article Appeared on BreakingMuscle.com and is written by Lauren Beasley

“We need stability in much the same way that we need air. We need to supply oxygen in the right amounts, at the right times, and according to the demand. It’s a simple supply-demand relationship and the same goes for stability. For years, the core muscles (read: abs) have been the focus of stability training and with good reason. The muscles traditionally referred to as “the core” provide a working surface for our extremities to push off of, which is crucial for any kind of movement, from throwing the game-winning touchdown pass to signing an autograph after the victory. You’d be hard pressed to find someone with a good argument for not training core stability.

But there’s more to the story. The core is where we generate, absorb, and transfer forces to and from our extremities, which means we need to focus on stabilizing the connection between extremity and core. Enter the hip.

In my last article, I shared knowledge that came from years of seminars, textbooks, mentorships, and trouble-shooting all kinds of injuries. I revealed that hip instability is the common thread of so many problems – from back pain to shin splints – and sub-par hip performance is far more common than you might think. But unless you’re in a serious state of denial, admitting that your hip isn’t working so well is not the hard part – fixing it is. So, let’s make this simple. I’m going to break fixing your hips down into five steps:

Step #1: Deep Tissue Mobility

I know, you expected strength and stability drills, but before you ask your muscles to work, you should probably make sure they are able to work. Foam rolling and lacrosse ball mobility drills have become all the rage, but while “everyone’s doing it” is a good enough reason to get most people on the bandwagon, understanding the purpose and value of these drills will help prioritize when and where you should spend time suffering through deep tissue mobility work.

When a muscle is tight, range of motion can be compromised. Lack of range of motion causes changes in movement patterns that limit quality of performance and ultimately create injury risk. A tight muscle is a weak muscle. An overstretched or long muscle is also a weak muscle. This conundrum is known as the length-tension relationship. In short, this rule says that a muscle must be at mid-length (or on a slight stretch, to be exact) to generate optimal force. If a muscle contracts by shortening, how can the muscle generate force if it is already shortened? This concept applies not only to overall length of muscles, but to isolated units within a muscle.

We know that several muscles play an intricate role in supporting the hip joint, but I’m going to play favorites and pick on the gluteus medius. Not just because it is notoriously tight, but because this is the most common source of breakdown I come across in the clinic. And the glut med is no job for a foam roller – too close for missiles, Mav, better switch to guns. Due to its smaller surface area, the lacrosse ball is the perfect tool to dig into the lateral hip and provide enough pressure to release the fibers. Spend a few minutes on each side, and consider your glutes ready for action.

Step #2: Isolated Strengthening

Turns out, there is a purpose for those wimpy isolation exercises that have been shunned by the fitness world in lieu of functional training. (Don’t worry – we’ll get to that, too.) After step one, you’ve smashed, mashed, and rolled your hip fibers into prime shape for work, and while they can now create a stronger contraction, they are clearly still weak. This second step is not a quick fix and requires some good old-fashioned hard work. Cue: targeted, remedial strengthening.

Before I step into the lion’s den by singling out some exercises, let’s get a few things straight. First, I have read many studies examining the best way to elicit hip muscle activity and there are a lot of conflicting results. Regardless of the exercise, a major factor in the effectiveness of targeting a specific muscle is cuing and awareness. In other words, if a person tries to squeeze their glutes during an activity, then the glutes are more active. Second, if a person has weak glutes, then pretty much any method of targeting glute strength will do, as anything is better than nothing. Lastly, anything is better than nothing also applies to compliance. If an athlete isn’t going to do the exercise then it’s not very effective, is it? So let’s keep it simple and easy to perform.

While this overview of hip strengthening methods is far from comprehensive, no list of lateral hip exercises would be complete without side-lying abduction. After all, this is the primary “action” of the glute med when the muscle fibers concentrically contract. Additionally, side planking is an excellent way to isometrically fire the glute med as the lateral hip muscles keep you off of the ground. Want to get fancy? Hold a side plank and perform abduction with the non-weight bearing leg.

Step #3: Functional Strengthening

core to extremity, hip power, hip movement, dysfunctional movement, hipsMoving right along! Your glute med is now willing and able to work, so the important focus now becomes retraining this muscle to work functionally. In weight bearing, the glute med must fire to stabilize the pelvis, mainly in unilateral stance. Therefore, I recommend targeting the glute med in weight bearing with focus on double- and single-limb stance.

A simple way to ensure the glute med is firing as you weight bear is to use a resistance band around the ankles or knees while walking. Forward, backwards, laterally – whatever method suits your mood. Lateral step-ups and single-leg Romanian deadlifts also work well to functionally train the glute med.

Step #4: Dynamic Stabilizing

Continuing along this progression, it is now time to make sure we can supply hip stability in the right amount, at the right times (just like oxygen). Plyometric work such as speed skaters and single leg work in the form of broad jumps or box jumps require the glute med to stabilize the pelvis during more dynamic activity. This is challenging, but struggling with this stage is necessary in order to carry over good movement patterns established in simple, controlled activities to more unpredictable situations.

Step #5: Skill

Here’s the fun part. How you choose to use and challenge your shiny new hip stability is up to you. Your sport will guide the next steps in training your hip to ensure your stability is up to par for the specific demands you place on your body. Remember, breaking down complex skills into their smaller parts is crucial to successful performance. Perfect practice makes perfect.

That’s it. A systematic approach to tackle movement dysfunction. Using this logic, now you can apply your own tried and true techniques. (Spoiler alert: this also works pretty well for our other core-extremity connector, the shoulder.)”

Reminder – Barbells for Boobs This Friday, the 17th

You can donate throughout the month of October here

We will be doing “Grace” during all class times Friday for Barbells for Boobs, so please visit the site and donate to the cause!

MONDAY 10.13.14 WOD

Sprint

PART 1:

10 Min of OHS Practice taking the bar from the floor

PART 2:

5 RFT:

5 Overhead Squats 135/95
10 C2B Pullups
15 Bar Facing Burpees
1 Min Rest

Scale rounds to 3 or 4
Pullups should be purple band only after that scale to ring rows
Scale to Front Squats for anyone not able to reach full depth

PART 3:

GROUP COOL DOWN / STRETCH

SUNDAY 10.12.14 WODs

 

Oly Class WOD

Part One: Snatch work

Build to a heavy triple (no rebound)

3X3 Full Snatch

Part Two:

Review of technique for each overhead move

Then

Build to a heavy Push Press + Push Jerk + Split Jerk

CrossFit Class WOD

“Deck of Cards”

Movements will be determined in class

SATURDAY 10.11.14 WOD

Nelson

PART 1:

10 Min AMRAP Scored – Goal is 3 Rounds

3-5 x Strict KTE / Knee Raise – No kipping – 2 sec up – 2 sec hold – 2 sec down

3 KB Clean and Push Press on R & L

PART 2:

Several Options…

OPTION #1

With a Partner. Partner 1 will complete 1 Full Round. Partner 2 will then complete 1 Full Round.

20 Min AMRAP

5 Pushups
7 Swings
9 Air Squats

OPTION #2

With a Partner. Partner 1 will complete 1 Full Round. Partner 2 will then complete 1 Full Round.

20 Min AMRAP

1 Ring MU
3 HSPU
6 Alternating Single Leg Squats

OPTION #3

Solo 10 Min AMRAP of either of the above

PART 3:

GROUP COOL DOWN / STRETCH

FRIDAY 10.10.14 WOD

Tina

PART 1:

10 MIN CLOCK

Quickly build to a Power Clean single of the day

PART 2:

“QUAD CITY”

21-15-9
Clean 135/95*
Box Jump 24/20**

**Step ups are allowed today and are not considered a scale.

*Cleans may be power or squat. Athletes should be aiming to use 50-60% of Part 1.

PART 3:

GROUP STRETCH/COOL DOWN

Top 10 Male Times:
Pearson – 4:09
Jake – 4:11
Chic – 4:32
K2 – 4:34
Conor – 4:36
Rick S – 5:18
Dave H – 5:21
Jason – 5:49
Jeremy – 6:53
George – 6:57

Top 10 Female Times:
Kel – 6:37
Paige – 9:02

FITCAMP WOW 10.8.14

margotrope

Part I:

Wheel Roll-outs & Walks

Part II:

“Push”

3 Rounds
Prowler Push
Run
KBS

Part III:

“Pull”

3 Rounds
Burpee Shuttle Sprint
Rope Pull/Drag

THURSDAY 10.9.14 WOD

JohnnyJr

PART 1:

With a partner

10 Rounds each:
Row 250 m

P1 works P2 rests.

Scale Row to 200 m and/or do fewer sets

PART 2:

Plank & Windmill Progression

3 Rounds of:

20 Sec Windmill in R Hand
20 Sec Windmill in L Hand
20 Sec Rest

20 Sec Plank in Push up Position
20 Sec Plank on Elbows
20 Sec Rest

20 Sec Side Plank on R Side
20 Sec Side Plank on L Side
20 Sec Rest

PART 3:

GROUP STRETCH/COOL DOWN