6/3/2012
Rest Day!!
—-Morning Classes have been added to the schedule and more evening classes will be added later this week. Let me know if you want other times added. Let’s have a good upcoming week of training!!
Blog
6/2/2012
Partner WOD (Teams of 2 complete the following)
400m Barbell Carry 65lb
300 Singles Jump Rope
125 Wall Balls 10lb (partner holds plank)
400m Barbell Carry 65lb
100 KB Swings 53/35lb
50 Bar Facing Burpees
400m Barbell Carry 65lb
Row 2K
Courtesy of CrossFit KOP’s WOD from 5/26/2012
Results:
Awesome job today everyone!!!
6/1/2012
Row 2k – Benchmark WOD
Auxiliary – Work up to max yoke carry for distance
Announcements:
1. Next class, you are going to write down goals that you want to achieve by the end of the summer. Make sure they are specific and difficult enough to push you (realistic). They can be anything. Examples: Lose ___lb, gain __ lb, learn how to do kipping Pullups, double unders, Muscle-ups, hit a certain weight on a compound lift (squat, deadlift, oly lifts, etc…)
2. T-Shirts are for sale ($20 – available in M, L, XL)
3. The daily WOD is designed tax your bodies metabolically to the point where additional work isn’t necessary afterwards, however there will be days where I program Auxiliary work to hit specific parts of your body.
4. GOAT (movements that need improvement). You may work on any GOAT that you have if time allows after any workout. Everyone has them, even the elite CrossFitters. Ask me if you’re unsure of what your GOATS are.
5. Please do your best to help clean up your equipment after class, thanks!
6. A “Record Board” with benchmark workouts will up on the wall soon. I will be programming benchmark WODS a few times per month and then re-test them later down the road to assess your fitness.
7. Proper Nutrition is vital in achieving any goal you have. The CrossFit prescription is “Paleo” or “Zone”. If you take care of what you’re putting into your body first, the results will come even quicker. Please let me know if you have any questions regarding nutrition. Make sure you’re staying hydrated by drinking lots of water as summer is approaching!
Results:
Melanie – Walking with the yoke
5pm class hitting the 2K Row hard!
5/31/2012
5 Rounds:
75m Sprint Sled Drag 90/45lb
15 Pullups (Scale = Banded Pull-ups/Ring Rows)
10 Burpee Box Jumps 30″/20″
––WOD Notes: This is an anabolic threshold workout where each round must be ALL OUT!! Choose appropriate band and box where you can move through both movements without breaking up reps. Rest 2 minutes between sets. Score is total time minus 8 minutes of resting time.
Results:
5/30/2012
Strength: Log Shoulder Press 5×3 (Work up to a 3 rep max. Rest 2 min between sets)
Max Height Wall Ball 20lb
Conditioning:
4 Rounds for Time:
50 Double Unders (Scale – 75 singles)
25 KB Swings 53/35lb
20 Wall Balls
Results:
40″ one-legged box jump
The sign is finally up!
5/29/2012
10 min to establish 1RM Power Clean
Then:
4 Rounds for time:
12 Deadlifts 275/165lb (scaled = 60% 1RM)
10 Bar Facing burpees
Run 250m
—Midline – 2×50 weighted abmat situps 25/10lb
Results:
Amy locking out her deadlift
Grace rowing her last round
5/27/2012
Rest Day!
****No Classes on Monday due to the holiday. See you all back in on Tuesday for some raging!
Available for $20 in Med, L, XL
5/26/2012
Buy In: 1000m Row
Then:
4 Rounds:
30 Double Unders
20 Sit-ups
15 Pull-ups
10 Ring Dips
100′ KB Farmers Carry 70/35lb
Midline: 2x Max L-Sit hold/plank
2x 20 GHD Back Extensions
Stacey – Fundamentals #3, Hang Power Cleans looking good!
5/25/2012
Strength: Front Squat 5×3
Conditioning: 7 min amrap:
3 Squat Cleans 185/115lb
7 Box Jumps 36″/24″
Rest 1 min.
Then:
Run 800m
30 burpees
Results:
Candy – 3RM Front Squat = 83lb, 6 Rounds (44lb, 12″)
Kyle – 3RM Front Squat = 145lb, 5 Rounds + 2 squat cleans (85lb, 30″)
Chris – 3RM Front Squat = 93lb, 5 Rounds + 3 box jumps (55lb, 20″) 7:15 for 2nd Part
5/24/2012
Strength: Bench Press 5×3
Then:
15 Min AMRAP:
5 Power Snatch 135/115lb
10 Ring Pushups
12 Toe to Bar
Results:
Kyle – 4 Rounds + 4 Snatches (65lb)
Candy – 6 Rounds + 2 Push-ups (53lb)