Cold Front

December 1


"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

O-Torii

November 30

Strength/Skill:
14 Min EMOM
1 Muscle Snatch + 1 Power Snatch + 1 Snatch

MetCon:
100 Wall Ball* (20/14)

*Every time the med ball stops, complete a 50m run. 

Sunday

Recovery Day 

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

November 28 


Strength/Skill:
35 mins to establish a Heavy Single for both lifts:
Snatch
Clean & Jerk

Conditioning:
10 x 1 Shuttle Sprint
(25m - back, 50m - back = 1)

Post Turkey Day

November 27

Strength:
Back Squat
3 x 3 @ 70%
2 x 5 @ 60%
2 x 1 @ 80%


MetCon
AMRAP  12 Min

400m Run  (Buy in/only Run once)
-then-

10 Thrusters (45/35)
6 Bar Facing Burpees

 - @ 6mins -

400m Run  (Buy in/only Run once)
-then resume round which you left off-

10 Thrusters (45/35)
6 Bar Facing Burpees


Active Recovery


Reminder: No coach lead class tomorrow.

Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Preperation Time

November 25

Skill/Strength
6 x 5 Weighted Pull Ups

MetCon:
3 Rounds
25 Calorie Row
25 Double Unders
25 Kettlebell Swings (55/35)

Pull Your Weight

November 24





Strength/Skill:
6 x 5
Deadlift
-All Sets at 70-75%


MetCon:
5 Rounds
10 Alt KB Snatches (55/35)
10 Overhead Plate Walking Lunges (45/35)

On the Minute

November 23


Skill/Conditioning:

EMOM 7mins
5 Dips + 10s Support Hold


WOD

EMOM 20min*
5 Pull Ups
5 Hang Clean (95/65)
5 Box Jumps (24/20)

*If work is not completed in 1min, finish the round and start again at top of next minute. 

Sunday

Recovery Day

Announcement:  As this is a holiday week, class times may be adjusted.  We will post to the website and Facebook if class times change.  Friday will be a holiday schedule with no coach lead class.  If some of us go in to work off that Thanksgiving meal, we'll post that as well.  

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

November 21

Strength/Skill:
15min to Establish:
1RM Split Jerk 

Metcon:

Open WOD 13.2

AMRAP 10:
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

So Strict

November 20 


Strength/Skill:
6 x 3 Strict Handstand Pushups
(Rx+ 6x5 or add deficit)

WOD:
For Time
2K row
30 Clean + Jerks (135/95)
1mile Run

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Sell It

November 18

Strength/Skill:
6 x 3 Front Squats
-All Sets at 60-70% of 1rm

WOD:
7 Rounds
7 Pull Ups
7 Overhead Plate Walking Lunges - Per Leg (45/25)

Chipper

November 17

Skill/Conditioning:

10 Mins EMOM:
7 Wall Ball (20/14)


WOD:
For Time
20 Deadlift
20 Hang Clean
20 Front Squats
20 Push Jerks
20 Double Unders
(135/95)*

*Any time the bar is dropped, complete 2 Bar Facing Burpees



Getting Heavy

November 16

Strength/Skill:

7 x 1 Snatch
- All sets above 80% of 1rm

WOD:

4 Rounds
10 Box Jumps (30/24)
10 Toes to Bar
100m Run

Recovery Day

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Week of Heroes

November 14

"CG-6535"

4 Rounds
800m Run
6 Handstand Push Ups
5 Clean + Jerk (155/105)
3 Muscle Ups
5 Burpee Box Jumps (24/20)

Week of Heroes

November 13 

Strength/Skill
7 x 3 Tall Snatch
- All sets at 50-60%

"Randy"

From CrossFit.com: "Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children."

75 Power Snatches (75/55)

Compare to June 6, 2015


Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Week of Heroes

November 11

Announcement:  Sorry for the short notice, but we will be running a holiday schedule today.  There will be NO Coach Led class today.  A few of us may go in later this afternoon, if we do, we'll post to here and Facebook.
Happy Birthday to the US Marine Corps.  Semper Fi. 
 
"Wittman"

From CrossFit.com: "U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church."

7 Rounds
15 Kettlebell Swings
15 Power Cleans (95/65)
15 Box Jumps (24/20)

Compare to 4/28/2015 

Week of Heroes

November 10 

Strength/Skill
5 x 5 Back Squats
-Start about 75%
-Add weight each set


"DG"

From CrossFit.com: "U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett."

10 Min AMRAP
8 Toes to Bar
8 Dumbbell Thruster (35/20)
12 Dumbbell Walking Lunges (35/20)

Week of Heroes

November 9


"Josh"

From CrossFit.com: "SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh."

21 Overhead Squats (95/65)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Sunday

Announcement:  In honor of Veteran's Day, we will programming the "Week of Heroes."  Each day we will honor our fellow service members with a CrossFit Hero WOD. 

(As these workouts can be very physically demanding, please be very mindful of your recovery if you choose to workout consecutive days)

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday

November 7


Strength/Skill:
7 x 3 Cleans
- All reps are touch and go
- Build to a heavy Triple

MetCon
In Teams of two; one partner working at a time

3 Rounds
50 Wall Ball (20/14)
40 Alt Kettlebell Snatches (45/35)
30 Toes to Bar
20 Box Jump (24/20)
400m Med Ball Run (20/14)*

*Both partners will run, but may trade off the med ball. 


Tabata This

November 06

Strength/Skill
6 x 5 Push Press
-All sets at 75-80%


"Tabata Body and Barbell"

With a running clock, complete one Tabata* each of:
Thrusters (45/35)
Burpees
Hang Power Snatch (45/35)
GHD Sit ups/Hip Extensions (Alt movements each work set)**

*(20s Work/10s Rest; 8rounds)
**Scale: Abmat Sit ups/Supermans

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Ninja Warrior

November 4

Strength/Skill
EMOM 10
Odd - 7 Toes to Bar
Event - 5 Chest to Bar Pull Ups


Metcon
For Time:
1k Run
-then- 
8 Rounds
5 Pull Ups
10 Push Ups
15 Squats


The Iron Triathlon

November 03

Strength
5 x 3 Bench Press
- Add weight each set/Find a heavy Triple


AMRAP 12 Min
7 Handstand Push Ups
7 Hang Power Cleans (95/65)
7 Later Jumps over the bar (over/back = 1)

Complex

November 2

Announcement:  Due to the on-going exercise we may be a little short-handed on coaches throughout the week.  We have not heard of any gym closures yet, so there will still be a posted WOD but may not be a coach led class.  Please standby for any changes, we will try to make announcements as best we can via the website and Facebook.  


Strength/Skill:
10 x 1 of the Complex
1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch
- All sets at 60-65%


Metcon:

50 - 40 - 30 - 20 - 10
Double Under
10 - 8 - 6 - 4 - 2
Dead Lift (225/155) (Rx+ 255/185)