TUESDAY 9.2.14 WOD

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PART 1:

1 POWER CLEAN + 3 SPLIT JERKS

50%
65%
70%
3 Sets @ 75%

% are based off 1RM Power Clean

PART 2:

“Death by Burpees”

Every Min – Continue climbing until you can’t complete the amount of reps in the minute:

Start with 3 Burpees.

Add 1 Burpee each Minute.

Both hands must touch the pull-up bar

Once you are knocked out – you must immediately begin doing a plank

Hold for 30 sec on each minute until the last person is finished.

PART 3:

Group cool down walk lap + stretch.

-OR-

OLY WOD WEEK 1 DAY 2

Box Jump

15 Box Jumps*
*Jump up to box height you can hit every rep, step down, reset and then repeat.

Power Snatch

1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Power Clean

1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Jerk from Behind the Neck

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Press

4 Sets of 5 Reps*
*Work up to weight where you can maintain proper form. Perform all working sets with that weight.

Good Morning

4 Sets of 4 Reps*
*Work up to weight where you can maintain proper form. Perform all working sets with that weight.

MONDAY 9.1.14 WOD

mmurphy

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.”

-CrossFit.com

“Murph”

For Time:

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

-OR-

OLY OPTION

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Snatch Pull

3 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

Snatch Pull to the Knee + Snatch

1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 70%
3 Set of 2 Sn.Pu.Kn + 1 Sn. @ 80%

Snatch Grip Push Press + Overhead Squat

3 Reps of 3 Sn.Gr.P.Pr. + 3 Oh.Sq. @ 75%*
*Percentage based on Snatch 1-RM

SUNDAY 8.31.14 WODs

photo 1 (25)

REMINDER – ONLY 10 AND 11 AM CLASSES MONDAY. BOTH CLASSES PERFORMING “MURPH” OR SOME MODIFIED VERSION OF THE WORKOUT.

CrossFit Class

Part I: Team Relay

With a Partner, Complete 6 Total Rounds
Partner 1 Completes 1 Total Round, Then Partner 2 Completes 1 Total Round

Row 20/15 Cals
15 thrusters 75/45
10 Barf

Part II: KB Core Cash-Out

Exactly 3 Minutes After Finishing WOD, Complete the Following With a Partner

Double Farmer’s Carry
Waiter Carry L
KB Baby Carry
Waiter Carry R
Double Farmer’s Carry

Partner 1 will walk to either #1,#2, or #3 and partner 2 will walk back.
All efforts should be challenging and unbroken.

Oly Class

THE CLEAN

1 High Hang Squat Clean + 2 Strict Press (7 Min)
1 Hang Squat Clean (7 Min)
1 Full Clean Squat Clean (5 Min)

CORRECTING POSTURE IN THE JERK/DIP (AND SOME ABS BY G)

Dip-Pause-Push Press (7 Min)
Dip-Pause-Hold (4 x 5 Reps) (7 Min)
2 Split Jerks (7 Min)

LABOR DAY WOD AND SCHEDULE

Monday, Labor Day there will ONLY be a 10am and 11am Class

Both classes will be doing “Murph” either solo or with a partner. There will be scaling options available as well.

“Murph”

For Time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

OPTIONS:

#1 – Solo. Must be able to do unassisted pullups and real pushups.

#2 – With 1 partner or 2 partners. The reps remain the same. Only one
person can work at a time. Only one station per team (important
because of the equipment space). Try to keep the bands in one area as
much as possible. Maximum band is purple band after that they should
use ring rows.

Running – has to be done together.

- Running can be scaled to the fence and back.

Lieutenant Michael Patrick Murphy would complete this WOD on his own wearing military issue boots and a 20-pound weight vest. The original title of the work-out was “Body Armor.” It was later renamed in Murph’s honor.

SATURDAY 8.30.14 WOD

photo 1

Register HERE for the Sept 21st Competition!

PART 1:

With a partner ideally using the same weights.

15 Min AMRAP

5 Squat Snatches 165/115*
10 Lateral Burpees Over the Barbell
15 Wall Balls 20/14

Partner 1 does 5 snatches. Then Partner 2 does 5 snatches. P1 does 10
burpees P2 does 10 burpees…..

Score is total points.

*Suggested Scaling to Power Snatches or Hang Power Snatches.

PART 2: Group Cool Down

-OR-

OLY WOD WEEK 3 / DAY 6

Back Squat – Squat to Max! Be sure to use at least 2 spotters today.

Finish with light snatch and clean and jerk technique and stretching.

FRIDAY 8.29.14 WOD

14845386448_13384f2d1e_z

Register HERE for the Sept 21st Competition!

“THE CHIEF”

5 rounds of:

3 MIN AMRAP:
3 Power Cleans (135/95)*
6 Pushups
9 Air Squats

1 minute rest between rounds. You will pick up where you left off after each round

*PC can be scaled to HPC or even Swings
Suggested wts are 115/75 or 95/65 or 75/45

-OR-

OLY WOD WEEK 3 / DAY 5

Power Snatch

1 Set of 2 Reps @ 60%
3 Sets of 2 Reps @ 70%

Power Clean + Push Jerk

1 Set of 2 P.Cl. + 1 Jr. @ 60%
3 Sets of 2 P.Cl. + 1 Jr. @ 70%

Strict Press

3 Sets of 3 Reps*

*Work up to weight where you can maintain proper form.

Top 10 Female Scores
Erica – 24+3
Alicia – 21 + 8
Gina – 18+5
Kelly – 17+9
MJ – 15+3
Paige – 14+10

Top 10 Male Scores
Woo – 29+13
Tino – 29
Sean – 26+2
Hopper+ – 24+9
AP – 23+16
Pete – 23+3
Dave – 23
Geoff – 22+6
Jason – 22+2
Jin – 20

Kids Do Work WOW 8.28.14

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Warm-up: “Jump Around” and stretches

Skill: Superhero Squats

 WOD: 6 minute Superhero Squat Suicide Relay

Game:
Superheroes and Villains

Cool Down:
“Sleeping Lions”

THURSDAY 8.28.14 WOD

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Register HERE for the Sept 21st Competition!

PART 1:

Off the rack, 15 Min to build to:

1 Push Press + 1 Split Jerk (hold the split position for a 2 count before recovering)

PART 2:

5 Total Rounds:

Every 3:00 Min
Run 1 Lap
12 TTB

PART 3: Group Stretch

-OR-

OLY WOD – Recovery Day

Fit Camp WOW 8.27.14

battle frog 2 (1)

Ryan O’s Smooth Descent on the Monkey Bars

Conditioning: 22 Min AMRAP

With a Partner

Partner #1
1 Rope Climb*
10 Burpee Box Jump
15 Wall Balls

Partner #2 Sandbag Run (75/50)

Partner #1 will start by performing the work listed above. Partner #2 will run 1 lap with the sandbag . Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their lap, while Partner #2 continues work wherever #1 left off.

*Scale Rope Climb to 5 Pull-ups Or 10 Ring Rows Or Get Creative With 15 Sledge Hammer Strikes

Lamb Meatballs in Coconut Fenugreek Sauce

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From Mark’s Daily Apple

Servings: 2-3
Time in the Kitchen: 1 hour

Ingredients:

Lamb Meatballs:

  • 1 pound ground lamb (450 g)
  • 1 egg
  • 3/4 teaspoon kosher salt (4 ml)
  • 1/2 teaspoon ground cumin (2.5 ml)
  • 1/2 teaspoon ground coriander (2.5 ml)
  • 2 tablespoons finely chopped fresh cilantro (30 ml)
  • 4 garlic cloves, finely chopped, divided
  • 2 tablespoons coconut oil (30 ml)
  • 1-inch piece of peeled ginger, finely chopped (2.5 cm)

Coconut Fenugreek Sauce:

  • 1 cup diced tomato (about 2 medium tomatoes)
  • 1 13.5 ounce can coconut milk (400 ml)
  • 2 tablespoons dried fenugreek leaves (30 ml)
  • 2 teaspoons lime juice (10 ml)

Ingredients:

Preheat oven to 425 °F/220 °C.

In a large bowl mix together lamb, egg, salt, cumin, coriander, cilantro and 2 finely chopped garlic cloves. Form into about 12 golf ball sized balls. The meatballs will be loose, not tightly packed, which is fine.

Heat a skillet over medium-high with the coconut oil. Add the meatballs, browning on all sides, then transfer to a rimmed sheet pan. Bake for 10 to 12 minutes until barely pink in the middle and around 160 °F/70 °C.

In the same skillet the meatballs were just in, sauté the ginger and remaining garlic, just until lightly browned.

Add the tomato and cook until most of the liquid evaporates.

Add coconut milk, fenugreek leaves and lime juice. Bring to a simmer for 5 to 10 minutes. Salt to taste.

Serve meatballs and fenugreek sauce over cauliflower rice or sautéed greens.

WEDNESDAY 8.27.14 WOD

capo

“Three Reasons to Cool Down After Your WOD” – Box Life Mag

h/t – Kyle

Register HERE for the Sept 21st Competition!

PART 1:

In 20 Min find a 3 Rep Front Squat Max

or

If you know your 1 RM, perform the following:

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

PART 2:

3 Rounds for time of:

Run 1 Lap
15 Wall Balls 20/14
15 Heavy Russian Swings*

*The last rep has to be placed down and if the KB tips over, the athlete has to redo 1 rep.

PART 3: Group Stretch

-OR-

OLY WOD WEEK 3 / DAY 3

Clean Pull

3 Sets of 3 Reps @ 85%

Power Clean

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
3 Sets of 1 Rep @ 75%

Clean (squat)

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Split Jerk (off the rack)

3 Sets of 2 Reps @ 80%

September 21st In House Partner Comp WODS!

September 21st In House Partner WODs Released!

Donations are going to Animal Nation

A full list of vendors TBA

There will be a lululemon Trunk show and Paleo-Pack will be here too!

Registration is now open for CFS members!

WOD #1
Rx:
Each partner will have 3 attempts at 1RM OHS off the rack.

Scaled:
Each partner will have 3 attempts at a 3RM Front Squat off the rack.

WOD #2
2 Min AMRAP – Burpee Shuttle Run Relay

1 Min Break then immediately into…

WOD #3
Rx:
6 Min AMRAP
30 DUs
10 Swings 70/44
10 Box Jumps 24/20 (no step ups)

Partner 1 will complete an entire round then Partner 2 completes an
entire round.

Scaled:
6 Min AMRAP
20 Hurdle Jumps
10 Swings 44/30
10 Box Jumps or Step Ups 24/20

Partner 1 will complete an entire round then Partner 2 completes an
entire round.

WOD #4
Rx:
For time:
120 Wall Balls 20/14
60 Power Cleans 135/85
30 Single Leg Squats
15 Bar Muscle Ups / C2B Pullups

Partners can share the work however they see fit.

Scaled:
For time:
120 Wall Balls 14/10
60 Power Cleans 95/55
30 Stationary Lunges
15 Pullups Unassisted / Purple Band

Partners can share the work however they see fit.

TUESDAY 8.26.14 WOD

KristieRow

With a Partner. P1 works for one full round, then P2 works for one full round. Each Partner will complete a total of Three rounds for max reps of:

3 Minutes of Rowing (for max Meters)
2 Minutes of DUs
1 Minute of Ring Muscle Ups/Bar Muscle Ups/C2B or Hardest Scale of Kipping Pull-ups

-OR-

OLY WOD WEEK 3 / DAY 2

Back Squat

6 Sets of 5 Reps @ 80%

Power Snatch

3 Sets of 2 Reps @ 60%

Power Clean

3 Sets of 2 Reps @ 60%

Behind the Neck Split Jerk

1 Set of 3 Reps @ 60&
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

MONDAY 8.25.14 WOD

aug on ramp

Welcome August On-Ramp Class and Andy’s Left Tricep!

PART 1:

16 Min to Practice 1 Hang Squat Snatch + 1 Full Snatch

or

For Members who know their 1 RM Snatch and are proficient in the lift

Every 2 minutes, for 16 minutes (8 sets):

Squat Snatch x 3 Singles*

*Dump each lift and rest approx 10 seconds between singles

Loading by set (by %1RM): 50, 60, 65, 70, 75, 80, 80, 85

PART 2:

Every minute, on the minute, for 15 minutes:

Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – 7-10 Strict Pull-ups or Chin-ups
Minute 3 – 10-15 Burpees onto 45lb Plate

PART 3: Cool Down

-OR-

OLY WOD WEEK 3 / DAY 1

Snatch Pull

3 Sets of 3 Reps @ 85%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

Snatch Pull to Knee + Full Snatch

1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 70%
3 Sets of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

SATURDAY 8.23.14 WOD

IceBoxRow

1 Round For Max Reps/Cals:

3 Minutes of Rowing (Cals)
1:30 Minute of Rest

3 Minutes of AbMat Sit-ups with feet anchored by pair of DBs
1:30 Minute of Rest

3 Minutes of Wall Balls 20/14
1:30 Minute of Rest

3 Minutes of Alternating Step Ups
1:30 Minutes Rest

-OR-

OLY WOD

Clean Pull

2 Sets of 2 Reps @ 90%

Power Clean

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

Clean Pull to Knee + Clean

1 Set of 2 Cl.Pu. + 1 Cl. @ 60%
1 Set of 2 Cl.Pu. + 1 Cl. @ 70%
2 Sets of 2 Cl.Pu. + 1 Cl. @ 80%

Behind the Neck Push Jerk

3 Sets of 2 Reps @ 80%

WEEKLY PR BOARD

Snatch
Gina – 105#
Conor – 165# PS
Chic – 175#
Kristie – 100#
Sarah – 135#

Overhead Squat
Lisa – 55#
Jared – 315#

Clean & Jerk
Kristin M – 75#
John – 205#
JC – 262#

Clean
JC – 292#
Alicia – 155#
Kevin – 225#
Erica – 145#

Other
Meg – 1st Chest-to-Bar Pull-up
Wendy – 1st Rope Climb
Nelson – 1:24.1 500m Row

FRIDAY 8.22.14 WOD

APClean

“OPEN WOD 14.5″

Part 1:

5 Min Thruster Warm-up

PART 2:

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar-Facing Burpees

Masters 55+ is 65/45

-OR-

OLY WOD

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Snatch Pull

3 Sets of 2 Reps @ 100%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
5 Sets of 1 Rep @ 75%

Snatch Pull to Knee + Snatch

1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 70%
3 Sets of 2 Sn.Pu.Kn + 1 Sn. @ 80%

Behind the Neck Snatch Grip Push Press + Overhead Squat

3 Sets of 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 75%

Top Male Rx Times:
Tino – 12:36
Garrett – 13:00
MP – 15:00
Fisher – 15:24
Hopper – 15:59
Anthony N – 16:19
Pearson – 16:28
Sean – 18:20
TJ – 19:55
Mike – 19:58
Sam – 20:01

Top Female Rx Times:
Erica – 13:37
Amanda – 16:41
Kel – 19:59

Fit Camp WOW 8.21.14

Swimming with the Fishes

Where there’s lots of small fish there’s bound to be a bigger fish…

Part I: Interval Strength Circuit
Atlas Stone
KB Thrusters
Rope Climb

Part II: “Triple 3″

3 Individually Timed Rounds w/ Rest

Row 300
30 DUs*
#3 Run

*Scale to Singles

THURSDAY 8.21.14 WOD

Melsnatch

Part 1: Warm-up

Get a partner and pair of DBs

Partner 1 does an entire round than Partner 2 does an entire round until both athletes complete 3 rounds each:

3 Deadlifts (mid shin)
3 Hang Power Cleans
3 Front Squats (rack the dbs on the shoulders)
3 Shoulder to Overhead

PART 2:

With a partner switching as often as you like, one person working at once, complete:

6 Min Row for max Cals

3 Min Break

6 Min Max AirDyne for Cals

-OR-

OLY WOD

Recovery

Paleo Chicken Curry with Cauliflower “Rice”

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Serves: 3-4

Cauliflower Rice Ingredients:
1 Head of Cauliflower
Salt
Pepper
2 Cloves Crushed Garlic
1/2 Teaspoon Nutmeg
Tablespoon Ghee or Grass-fed Butter

Instructions:

  1. Boil Cauliflower for 20 min or until soft, season water with salt and pepper
  2. Drain and add to food processor with 2 cloves crushed garlic, 1/2 teaspoon nutmeg, Salt and Pepper, one tablespoon ghee or grass-fed butter
  3. Mix and salt and pepper to taste
  4. Put aside until ready to serve

Chicken Curry Ingredients:
1 Large Onion
1 Red Pepper
2 Serrano chilies, deseeded or seeded depending on how spicy you want it
2 Cloves Garlic, peeled
2 Tablespoons of Grated Root Ginger
2 Tablespoons of Olive Oil
2 Teaspoons of Curry Powder
4 Skinless and Boneless Chicken Breasts
Sale and Pepper
400ml/14fl oz can of Coconut Milk
1 Bunch of Fresh Chopped Coriander/Cilantro

Instructions:

  1. Finely chop the onion, chilies and garlic and place in pan or wok
  2. Add grated ginger and sweat in the olive oil for a few minutes
  3. Add the 2 Teaspoons of Curry Powder and stir for a few minutes
  4. Chop the Chicken breast into bite sized pieces
  5. Add chicken into the wok or pan, salt and pepper to taste
  6. Pour the coconut milk over the chicken and simmer on low heat until the chicken is cooked through, or about 20 minutes
  7. With 10 minutes remaining in the cooking process, add the chopped red pepper
  8. After the 20 minutes, scatter the chopped coriander/cilantro over the top
  9. Serve over the cauliflower rice