Wednesday July 17, 2013

Huge congrats to Locals Zach D and Josh M who placed third at the Superfit Games last weekend!

Introducing Fantasty CrossFit

That's right people. Those of you who love competing (basically all of you) are going to enjoy this one. Unfortunately, we're NOT talking about imagining Rich Froning Jr. in a tuxedo (so dreamy...). We're talking about making picks and making money! Here's the details:

$5 to play

Games athletes will be randomly divided up amongst all of the players (probably 2 males and 2 females per player).

Each workout will award points based on placement.

Player with the lowest total points at the end of the CF Games wins the money!

Sign up here. And remember to come to the CFG watching party to see the action!

Workout of the Day

A.
Five sets of:
Hang Squat Clean + Front Squat + Clean

Rest as needed. Builld to heaviest set with perfect form.

B.
For time:
250 meter row
     +
3 Rounds:
15 Chest-to-Bar Pull-Ups
30 Double Unders
     +
250 meter row

L2:
10 Pull-Ups
15 Double Unders

L1:
10 Vertical Ring Rows
10 Double Under Attempts

Tuesday July 16, 2013

Heather loves CFL Jeopardy WODs

Workout of the Day

A.
Spend 5-10 mins working on your freestanding handstand

B.
Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-6 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets for max reps of:
30 seconds of Handstand Push-Ups
30 seconds of Rest

Followed immediately by…

Three sets for max reps of:
30 seconds of Stationary Dips
30 seconds of Rest

Followed immediately by…

Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest

Score = total repetitions performed.

L2:
HSPU negatives
Jumping stationary dips
Push-ups

L1:
Strict DB Presses 30/20#
Parallette dips
Incline Push-ups

Monday July 15, 2013

Want a CFL decal for free? Ask a coach!

Workout of the Day
A.
Three sets of:
Front Squat x 5-7 reps @ 30X1
Rest 90 seconds
Max Strict Pull-ups
Rest 90 seconds

B.
Against a 3-minute running clock, complete:
500 Meter Row
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes.

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

L2: 105/75#

L1: 75/45#

Saturday July 13, 2013

Jeopardy WOD is TODAY!

Above is a photo of everyone here for the Jeopardy WOD last year. We all had SO much fun learning more about CrossFit and each other. Come today from 9-11 AM for a competitive “Jeopardy” style team WOD. This WOD was designed by Kevin Lawrence (far right in the picture), our Local friend serving in the Peace Corps in Mongolia. It promises to be full of laughs, fun and hard work! No regular WODs and don't be late! We'll get started at 9 AM. Don't worry, you'll leave tired and sore :)

Friday July 12, 2013

Three Week Muscle-Up Success Training Program

Performance Tips

Keep the rings in tight to your body.
Start slow and smooth.
Make the transition quick by rolling your shoulders forward.
Grip the rings with tight finger pressure and keep your hands dry and oil-free.


Week One

Monday: Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated.

Wednesday: False Grip Pullups for 3 sets. Ring dips for 3 sets. Regular pull-ups for 3 sets. Each set should be done ladder style: 1, 2, 3, 4, 5, etc. till you cannot complete another rung. Switch exercises and do a ladder with that. Take off the top rung of each previous set if necessary.

Friday: False Grip Pullups for 3 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 70% 1RM

Week Two

Monday: As many dips and pull-ups as possible in 15 minutes. Equal numbers of both. Employ any set and rep scheme necessary to maximize your volume. After this, perform 2 false grip hangs for as long as possible.

Wednesday: False Grip Pullups for 2 sets. Weighted pull-ups and dips 2, 5, 3, 4 reps alternated. Ex. 2 weighted pullups and dips, then 5 of each, then 3, then 4. Pick a weight that is 80% 1RM.

Friday: Alternate false grip hangs and supports on rings. Perform 3 supports and 5 hangs. A support is simply the top position of a dip. Just stay above the rings with straight arms and keep pushing the rings down. Stop when the rings are shaking.

Week Three

Monday: False Grip Pull-up Ladders. Keep the ladder going till you are doing only 1, 2.

Tuesday: Weighted Pullups and Dips for 4, 3, 2, 1. 60% weight for 4 and 3, 70% for 2 and 1.
Wednesday: Weighted Pullups and Dips- perform singles of each exercise for 5 sets, then switch to the other exercise. Repeat this 4 times with 90%, 80%, 80% and 65%
Thursday: Weighted Pullups and Dips for 4, 3, 2, 1. 65% weight for 4 and 3, 75% for 2 and 1.
Saturday: Muscle-up. Just give it everything you have.

If you cannot perform the first workout, then you need to build up to the point where you can. Get at least get 5 reps of C2B pull-ups and ring dips before getting started on the 3 week program. If you want to make some attempts at the muscle-up during this 3 week period, go for it. Get a spotter if necessary.

Workout of the Day

A. Spend 10 mins working on your muscle-up (C2B Pull-up, dip, or full attempt)

B.
Five sets of:
Snatch Balance x 1 rep
Rest as needed

C.
"Grace"

For time:
30 Clean & Jerks 135/95#

L2: 105/75#

L1: 75/45#

Thursday July 11, 2013

In response to Monday's blog post, Joe said, "Ten years ago this was a French press and a department store grinder."

Clean & Jerk Clinic

Coach Kelly will continue her olympic lift series by teaching you the clean and jerk. You will be learning about the following:

1. three pulls of the clean
2. footwork for the jerk
3. drills and progressions for both

Kelly will be implementing the Coach's Eye technology during the clinic! This will be hands on so bring your lifting shoes, wrist wraps and any other accessories you need to do work!

Thursday August 1 from 6:30-7:30 PM

Cost $10

or

FREE if you’re doing the PR Challenge - please still sign up to ensure we have enough coaches!!!

Sign up here.

Workout of the Day

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Three rounds for time of:
24″/20″ Box Jumps x 15 reps
95/65 lb Push Press x 12 Reps
Toes to Bar x 9 Reps

L2:
20″ Box Jumps x 12 reps
75/50 lb Push Press x 9 Reps
Toes to Bar x 6 Reps

L1:
12″ Box Jumps x 12 reps
55/35 lb Push Press x 9 Reps
Hanging Leg Raises x 6 Reps

Wednesday July 10. 2013

Kathleen rockin' the T2BWorkout of the Day

A.
Five sets of:
3-position Snatch (floor, below knee, above knee)
Build up to 75%. Rest as needed.

B.
For time:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
30 Walking Lunges with Two KBs (32/24 kg)
10 Chest-to-Bar Pull-Ups
Row 500 Meters

L2:
Row 500 Meters
10 Pull-Ups
30 Walking Lunges with Two KBs (24/16 kg)
10 Pull-Ups
Row 500 Meters

L1:
Row 250 Meters
10 Vertical Ring Rows
30 Walking Lunges with Two KBs (16/10 kg)
10 Vertical Ring Rows
Row 250 Meters