06 Aug 2014

080714

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1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24

2. Row 10 minutes at Zone 1 (nice and light)
+
15 rounds
Run :30
Walk :30
+
Row 10 minutes at Zone 1 (nice and light)

05 Aug 2014

080614

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1. AMRAP 8
10 Pistols (5 each leg)
20 Pull-ups
40 AbMat Sit ups

rest 5 minutes

2. AMRAP 12
50 Squats
25 Push ups (chest to deck)
12 Power Clean, 135/95

04 Aug 2014

080514

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1. 200m repeats x 7, rest 1:30 between efforts

2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between

3. Complete for time
100 double unders
50 wall ball shots

03 Aug 2014

080414

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1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets

2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only)

31 Jul 2014

080114 – FIRE IT UP!

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Hey, this is the beginning of the final month for the summer. Crazy as that sounds it’s true. As a parent all I can think about is that school is starting again soon and normalcy shall return to the land. Sounds a bit dramatic doesn’t it?

The strength challenge is wrapping up this weekend with the CrossFit Total and Hydrostatic Weighing operated by Keith of MetroWave Fitness. The Saturday classes will be conducting the CFT as well. If you did the test back in May but didn’t participate in the challenge, come in and retest so that we can compare.

CODE

There is a code from CrossFit that was hammered in me when I first started training in its methodologies. It is “MCI” or “Mechanics, Consistency, Intensity”. This is important, you see. Training at high intensities with large volume and high skilled movements, that you see in a program such as CrossFit, can be dangerous and cause injury if you are not intelligent about how you go about things.

Mechanics – First learn the movements correctly. Seek a higher understanding as to why we perform the movements we do and how they benefit you outside of the gym. Practice proper progressions before jumping ahead to more advanced movements. Though you may have the ability to do some of these movements you may not have necessarily laid the foundation to handle the physical stress they bring about.

Meet regularly with your Coach to review mechanics and seek performance improvements. Develop together a plan to attack weaknesses and turn them into strengths. This is a lifelong pursuit of a higher level of fitness so enjoy the ride!

Consistency – Consistently train, week in/week out. If you are training 3-4 times per week you will establish a great level of fitness that will allow you function in almost all activities you wish to. Be consistent in your recovery; be it mobility work, yoga, meditation (very under appreciated by the way), or just taking more naps. Eat quality food and eat consistently enough to support your training. Avoid excess and don’t be a fool and under eat. You are really only hurting yourself and you will miss your goals.

If you are traveling that doesn’t mean your fitness needs to end. Email your Coach and ask him or her to put together a plan for you while you are away. If you are planning to visit a CF Affiliate, contact them ahead of time to make sure that they permit drop ins.

Intensity – Ah, the mecca of fitness! It is not a secret that being able to train with intensity is where the magic is attaining the results for which we are seeking. Intensity = Power = work/time = (force x distance)/time. Lift more and do it faster, longer, and further. Why? Because it creates a hormonal response releasing testosterone and growth hormone into the body. EVERYONE including the ladies wants this as it increases your energy levels, slows the aging process, improves vitality, and improves libido! Yes, you read that last part correctly.

Intensity is what many newcomers try to put first. This is a great error. You must set the foundation or you risk plateaus or worse injuries and burnout. Keep it in check and commit to a lifetime of PR’s and great health! 

FIRE IT UP!

WHAT’S ON TAP – PROGRAMMING

Saturday 8/2

CrossFit Total

1RM Back Squat
1RM Press
1RM Deadlift

3 attempts at each lift

Sunday 8/3

1a. Back Rack forward lunges @ 20×2, 10 x 3 sets (10 each leg), super strict, rest 1:00
1b. Ring Dips – 8-12 reps x 3 sets, rest 1:00 (if you cannot perform 8 unbroken reps then perform clusters of 3.3.3.3 x 3)

2. 3 rounds for time
20 Pull-ups
15 BB Thrusters, 95/65

Monday 8/4

1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets

2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only) 

Tuesday 8/5

1. 200m repeats x 7, rest 1:30 between efforts

2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between

3. Complete for time
100 double unders
50 wall ball shots

Wednesday 8/6

1. AMRAP 8
10 Pistols (5 each leg)
20 Pull-ups
40 AbMat Sit ups

rest 5 minutes

2. AMRAP 12
50 Squats
25 Push ups (chest to deck)
12 Power Clean, 135/95

Thursday 8/7

1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24

2. Row 10 minutes at Zone 1 (nice and light)
+
15 rounds
Run :30
Walk :30
+
Row 10 minutes at Zone 1 (nice and light)

Friday 8/8

AMRAP 10
Run 200m
7 HPC 95/65
5 Burpees

rest 5 minutes

AMRAP 10
Row 300m
5 Deadlift, 135/95
5 Burpees

rest 5 minutes

AMRAP 10
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories

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31 Jul 2014

Friday 080114

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1. Shoulder Press – 2RM

2. EMOM 15 
5 Over the bar burpees 
1 Snatch, 185/125

30 Jul 2014

Thursday 073114

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Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

29 Jul 2014

Wednesday 073014

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1. High Bar Back Squat @ 20×1, 7-9 reps women/73% x 3 reps for men x 5 
sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time 
Run 400m 
15 Overhead Squats, 95/65

29 Jul 2014

Get Dunked! 8/1 & 8/2

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You still have a few days to sign up for a 15 minute spot to have your body composition tested. Keith will be here on Friday evening and Saturday morning. The list is already getting full but he is willing to stay longer if there is a demand. 

Click here to see what times are available.

As a reminder, the fee is $75 for the single dunk and we can conveniently charge your credit card on file.

dunktank

28 Jul 2014

Tuesday 072914

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AMRAP 20

10 Pull-ups 
20 Push-ups 
30 Deadlifts, 135/95


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