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There will NOT be a team WOD today.
But.... Today begins the December challenge:
We are doing an advent calender style challenge. Each day we will do a different challenge, and it will be a surprise the day of. Come prepared for anything!!
This weekends challenges:
One can be done Saturday and the other Sunday or both on Saturday. Good Luck! Post your success and failures to comments.....
For 1 day you must eat 100% paleo. No cheating...
and do 500 sit ups throughout the day.
20121130
20121129
Friday
MAX EFFORT
Front Squat 3,3,3+
WOD
5 rounds for time of:
Run 200m
5 thrusters 135/95lb
10 pull ups
Post loads and times to comments.... Post Paleo recipes as well.
20121128
Thursday
WOD
AMRAP in 10 minutes of:
10 supermans (with bumper)
10 Grasshoppers
10 V-ups
Every minute on the minute you must stop whatever exercise you are doing and complete 5 burpees before you can continue with the workout... note: the workout will start with 5 burpees.
Then we will do MOBILITY!!
Post thoughts and pains to comments.....
20121127
Wednesday
Get ready for the next challenge to be posted December 1st.
In the beginning of the year we wrote a list of goals that we wanted to complete by years end.... Where are you on completing those goals?? Also start thinking about what you want to conquer next year.
Active Warm-up:
Agility drills x3
Row 150m with straight legs
Row 150m with straight arms
Row 200m
then 2 rounds of:
Good mornings 10 reps
L-Sits 30 second holds
Bonus: Tire flip and jump 5 reps.
WOD
50-35 and 20 rep rounds of the following for time:
Kettlebell Swing 55/35lb
Box jump 24/18
Sit ups
Post loads and times to comments...
20121126
Tuesday
Skill Development:
Clean & Jerk
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. To do this as "Rx" you must complete the WOD with the weight you started with, with no fouls.
Post loads to comments.
20121125
Monday
This is an old video that I have posted before, but it is a good one.
MAX EFFROT
Overhead Squat 3,3,3,
WOD
21-15-9 rep rounds for time of:
Squat Snatch 75/50lb
L-Pull ups.
Post loads and times to comments....
MAX EFFROT
Overhead Squat 3,3,3,
WOD
21-15-9 rep rounds for time of:
Squat Snatch 75/50lb
L-Pull ups.
Post loads and times to comments....
20121122
Friday
POST TURKEY WOD!!!!
Hours are 10,11, noon, and 1pm classes.
NOTE: I am expecting the 10am class to be busy, so we may be running heats due to space.
WOD:
Run 400m
20 Kettlebell swings 70/55lb
30 grasshoppers
Run 400m
20 Kettlebell swings 70/55lb
30 Pull ups
Run 400m
20 Kettlebell swings 70/55lb
30 Walking Lunges
Run 400m
20 Kettlebell swings 70/55lb
30 burpees
Run 400m
Post times to comments....
Hours are 10,11, noon, and 1pm classes.
NOTE: I am expecting the 10am class to be busy, so we may be running heats due to space.
WOD:
Run 400m
20 Kettlebell swings 70/55lb
30 grasshoppers
Run 400m
20 Kettlebell swings 70/55lb
30 Pull ups
Run 400m
20 Kettlebell swings 70/55lb
30 Walking Lunges
Run 400m
20 Kettlebell swings 70/55lb
30 burpees
Run 400m
Post times to comments....
20121120
Wednesday
CLASSES ON "Black Friday" will be as follows:
(Start times) 10am, 11am, Noon, and 1pm.
MAX EFFORT
Deadlift 3,3,3+
Box Jump 3,3,3 At 85% of max height
WOD
For time complete the following:
21 Power cleans 115/80lb
30 Double Unders
Run 400m
15 Power cleans 115/80lb
20 Double Unders
Run 400m
9 Power cleans 115/80lb
10 Double Unders
Run 400m
Post times and loads to comments....
......
20121119
Tuesday
There will not be any classes on Thanksgiving. There will be classes on Friday the day after, but hours will be limited. Please post in comments what hours if any are suitable for you. i.e. 1-3pm or 11am-1pm or all day?
MAX EFFORT
Shoulder press 3,3,3+
Push Press
Push Jerk
WOD
21 Kettlebell Snatches 55/35 Right Arm
21 Kettlebell Snatches 55/35 Left Arm
21 Toes to the bar
15 Kettlebell Snatches 55/35 Right Arm
15 Kettlebell Snatches 55/35 Left Arm
15 Toes to the bar
9 Kettlebell Snatches 55/35 Right Arm
9 Kettlebell Snatches 55/35 Left Arm
9 Toes to the bar
post times to comments......
20121118
Monday
MAX EFFORT/WOD
It may look easy on paper but....
5 Rounds for max reps of (there is no time limit)
The workout is scored by total amount of repetitions completed.
Back Squat (Body weight)
Push ups* (read rules of push ups!!)
Pull ups
Rest as needed between rounds.
* Push ups: Your feet will be on a 45lb bumper, and your chest and only your chest may hit the ground for the rep to count. If your chest does not hit the ground the rep does not count. If your hips touch the ground the rep DOES NOT count and the round IS terminated. You may rest in the 'up' position.
Where are you on the 10,000m of rowing??? Prepare for the next challenge to begin in December.
20121116
20121115
Friday
There will be NO 4pm class today. All other classes will be as scheduled.
MAX EFFORT
Front Squat 5,5,5+
WOD
Complete the couplet for time:
2 rounds of:
21 power snatches 75/50lb
21 thrusters 75/50lb
then complete 100 sit ups
then 2 rounds of:
21 Kettlebell Swings 70/55lb
21 walking lunges
Post loads and times to comments.....
20121114
Thursday
Here is challenge for any takers...... complete a total of 10,000m on the rowing machine by "Black Friday" (The day after Thanksgiving) Who is in?
Warm Up:
Agility hurdles x2
2 rounds of:
3 wall climbs
10 grasshoppers
3 broad jumps
WOD
3 rounds for time of:
9 Split jerk 135/95
15 Box jumps 24/18 (you must stand on top of box and lockout hips before descending)
Run 400m
Post times and thoughts to comments.......
20121113
Wednesday
*****CORRECTION***** There WILL BE Classes as normal this evening. There will be a celebrity coach filling in for me. Mike Pajor is a friend and certified CrossFit coach.
WOD
As Many Rounds as possible in 15 minutes of:
3 power cleans 135/95lb
6 push ups
9 squats
Post rounds and fractions of rounds to comments......
20121112
Tuesday
The above video is very basic, but descriptive, please watch the entire clip.
There will be NO SCHEDULED classes this evening.
*****CORRECTION***** There WILL BE Classes as normal on Wednesday evening. There will be a celebrity coach filling in for me. Mike Pajor is a friend and certified CrossFit coach.
WOD
4 rounds of
row 500m
rest as needed. Keep rest under 5 minutes between rounds.
Post times to comments......
20121111
Monday
***There will be no 'Formal' Evening Classes on Tuesday the 13th of November (tomorrow). ***
MAX EFFORT
Snatch Balance 3,3,3,
WOD
You may partition the reps as needed:
100 burpees
75 pull ups
50 Overhead squats 95/65lb
Post times and loads to comments.....
20121108
Friday
This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will be meeting around 8pm for a paleo burger and a beer. Thank you to Fonz and his wife Katie for making this commitment to this great country.
Beef orders!!!! Lets place some orders to Q-7 ranch for some tasty grass fed beef.
Lets say good bye to Fonz with this little WOD....
2 rounds of:
11 deadlifts 115/80lb
11 burpees
11 Hang power Cleans 115/80lb
11 burpees
11 Front squats 115/80lb
11 burpees
11 push jerks 115/80lb
11 burpees
Run 800m
Post times and good byes to comments......
20121107
Thursday
This Friday November 9, we are going to the Village Tavern to send our very own Fonz Ortiz off to the National Guard. We will be meeting around 8pm for a paleo burger and a beer. Thank you to Fonz and his wife Katie for making this commitment to this great country.
Beef orders!!!! Lets place some orders to Q-7 ranch for some tasty grass fed beef.
MAX EFFORT
Tabata Push ups (with feet on 45lb bumper)
Tabata is 8 intervals of 20 seconds of work and 10 seconds of rest. It will be scored on total amount of push ups completed in 8 intervals.
WOD
5 rounds of:
run 200m
30 tuck jumps
15 knees to elbows
Post times to comments........
...
20121106
Wednesday
MAX EFFORT
Deadlift 5,5,5+
WOD
"Jackie"
Complete for time:
Row 1000m
50 thrusters 45/30lb barbell
30 pull ups.
Post times thoughts, complaints to comments......
20121105
20121104
Monday
Watch the video please!!!
Back Squat 5,5,5+
WOD
6 rounds for time of:
Run 200m
7 Kettlebell swings 70/55lb
6 pull ups
Post times to comments......
WOD
6 rounds for time of:
Run 200m
7 Kettlebell swings 70/55lb
6 pull ups
Post times to comments......
20121103
20121101
Friday
After watching above video you can assume what we are going to focus on tomorrow.
WOD
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle
Post time to comments.
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