Friday, November 30th, 2012

Hey Folks!

Nice work on todays Open WOD.  It was from the 2011 open, so almost 2 years ago!  Crazy how fast time goes… I still remember that wod distinctly.

This weekend we’re closed on Sunday and Tomorrows open gym and evening classes.  The noon class is freshly re-opened.  I’ll be there to run the class as my flight isn’t until later in the day (after 3pm).  See you there! 🙂

Warm up

Not for time – 2 rounds:
Foam roll – quads, hamstrings, glutes. Burgener warm up x2.

Snatch – Work up to a heavy single… possibly a PR

8 Minute AMRAP:
8 Box Jumps
8 Kettlebell swings
10 second superman hold

Stretch – Quads, Glutes & Hamstrings

See you in the gym!
Adam, Eric & Katie (from afar)

Thursday, November 30th, 2012

Hey Folks!

Beauty workout today, there were some seriously tight forearms in the aftermath.  They’ll loosen up, don’t despair 🙂

Warm up

Not for time – 2 Rounds:
10 dislocates, 10 reverse dislocates, 10 push ups

2011 CrossFit Games Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

Stretch – T-spine, Pecs & Glutes

See you in the gym,
Adam, Eric & Katie

Wednesday, November 28th, 2012

Hey Folks!

Good work on todays WOD – It was a real beauty to watch… something about slam balls are entertaining to me… Nat knows what I’m talking about, haha.

Reminder that we are CLOSED:

  • Friday, November 30th, 12noon, 1pm-6pm and 6pm and 7pm – closed
  • Sunday, December 2nd, (10am-12noon) – closed
  • Thursday, December 6th, Open gym (1pm-6pm) – closed

On to happier news – The cookie exchange is going to happen on the weekend of the 7th.  Make a dozen cookies for each other person (and for yourself!) and drop them off at the gym in little individual baggies (if I have to separate them, I can’t guarantee they’ll make it to anyone else).  Then I’ll put together little total packages with everyones dozens in them for people to take home!  Exciting!

Warm up

Not for time – 2 Rounds:
Groin stretch via Frog Pose (thanks Lisa!) 30 seconds, 10 band pulls, 5x 6-second squats (2 seconds down, 2 second pause, 2 seconds up)

Front Squat 3×10 @ 50%

2 Rounds for time:
30 empty bar back squats
30 pull ups
30 ring rows

Stretch – Quads/Psaos & Lats/Rhomboids

See you in the gym!

Adam, Eric & Katie

Tuesday, November 27th, 2012

Hey Folks!

I forgot to post the WOD last night!  I know… I’m a bad person, hahah.

There are some cancellations in the schedule – make sure you check it out to make sure you won’t be coming in during a cancelled class – I’ll feel like a jerk if you try to come in when I’m not there, but you can’t say I didn’t warn you!

Warm up

Not for time – 2 rounds:
30 second plank, 30 seconds of Bird-Dogging

Press 3×10 @50%

10 Minute AMRAP:
10 Push press (at the 50% press weight)
10 walking lunges
10 Slam ball

Stretch – Shoulders & Pecs

See you in the gym!
Adam, Eric & Katie

Monday, November 26th, 2012

Hey Folks!

This weekend was great – nice to have familiar faces and some new Folks out to the gym for a beauty WOD.  We’re closing in on December* and its’ festivities, so let’s try to eat well and train hard as we know the Christmas season will present its’ many opportunities to indulge.

*There was a typo before that may have been misunderstood about us closing… Just during open gym and just on a couple days.  In the grand scheme of things, We will (hopefully) never close 😉

  • Paleo cookie exchange – we’re thinking a dozen cookies for each other group/person making cookies and then we’ll get together and exchange them around the first weekend (7th-ish) of December.  Write on the board what you’re thinking of making.
  • Yoga – Lisa has some new approaches to help us deal with tight hips, tight shoulders and spinal mobility and stability.
  • This Thursday and Next Thurdays Open gym are cancelled – Katie has a trip booked and won’t be in town from thurs-thurs, so Eric or myself will be in the gym to help you Folks out!

Warm up

Not for time – 2 Rounds:
10 squats, 10 lunges, 10 Russian (eye-level) KB swings

Back Squat 3×10 @ 50% *Rest 3 minutes between sets

4 Rounds for time:
3 High Hang Squat Cleans
15 Push ups
25 Sit ups

Stretch – Groin (Russian Baby Maker) & Glutes

See you in the gym!
Adam, Eric & Katie

Friday, November 23rd, 2012

Hey Folks!

Way to grind though the “dirty thirty” today – those burpees were pure will power.  For those serious about competition, Element CrossFit (my old gym) is holding their serious, no-scaling competition “Overdose” on January 26th and 27th (yeah… it’s 2 days long).  You can register here if you’re interested!

Au contraire BonJour!  It’s Friday – Time to work on some Oly lifting and crush the WOD – You’ve got all weekend to mobilize and recover!

Warm up

Not for time – 2 rounds:
10 Squats, 10 dislocates, Pec stretch

Clean & Jerk – spend 20 minutes working up to 3 heavy singles.

3 Rounds for time:
10 Back Squats
20 Kettlebell presses (10 each hand)
Farmers carry 6 lengths of the gym (3 with one hand, 3 with the other… all in a row though, no switching until the 3 are done)

Stretch – Glutes & T spine

See you in the gym!
Adam, Eric & Katie

Thursday, November 22nd, 2012

Hey Folks!

Great work on todays WOD – it was pretty fun.

So back to our list of things:

1. Sign up for yoga
2. Sign up for the cookie exchange maybe?
3. How are Friday afternoons and weekends for competition training?

Warm up

Foam roll 10 minutes

Dirty thirty – for time:
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/33#)
30 GHD Hip Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)
30 Burpees
30 double unders

Stretch – Hamstrings & pecs

See you in the gym!
Adam, Eric & Katie

Wednesday, November 21st, 2012

Hey Folks!

Todays WOD actually looked like a lot of fun… I might have to try it out tomorrow or Thursday.  We’ll see what happens 🙂  This week is heavy, I know, keep working hard.  Next week will be a little bit of a de-load, and then 1RM week is after that.  Exciting!

For Mike…

Warm up

Not for time – 2 Rounds:
T spine Stretch, Spiderman Lunge x2 (hold it and search around for tight spots), 10 Squats

Front Squat 3×3 @ 90%

6 Rounds for time:
3 Snatch
9 Hand release push ups
15 Wall Ball

Stretch – Quads/Psoas & Lats/Rhomboids

See you in the gym!
Adam, Eric & Katie

Tuesday, November 20th, 2012

Hey Folks!

Great work on the WOD today, I hope you liked the new groin and hammy stretches – they looked super fun.

Once again things to bring up:

  1. Yoga.  It’s on Tuesdays and Thursdays at 8:15pm.  Sign up here.
  2. Paleo Cookie Exchange – We’re thinking early December, maybe the 7th or 8th?  Write your name on the board if you’re interested
  3. Competition WOD prep for the Games…. Who’s in?

Warm up

Not for time – 2 Rounds:
5 Push ups plus, 10 dislocates, 10 reverse dislocates,

Press 3×3 @ 90%

12 Minute AMRAP:
8 KB swings
12 Situps

Stretch – Pecs & Shoulder flexion

See you in the gym!
Adam, Eric & Katie

Monday, November 19th, 2012

Hey Folks!

Good weekend!  It looked like an awesome WOD – lots of thruster goodness.  You’ll thank me when Fran comes up next!

Paleo Cookie Exchange – Write your names on the board if you’re going to partake – We’re planning on doing it Early december (maybe the weekend of the 7th?). We don’t necessarily have to have a get together either… It can be a drop off your cookies and in a day or two pick up your assortment of cookies type of deal. Let me know what you think!

I’d like to start up a competition WOD of some sort maybe once a week for those interested, or curious about competing in the CrossFit Games Open.

Warm up

Not for time – 2 rounds:
Squat hold for 30 seconds + 5 squats, Groin stretch with band, 10 walking lunges

Back Squat 3×3 @ 90%

5 Rounds for time:
10 Chest to Bar Pull ups
10 Burpees
10 second 1-elbow/1 foot plank + 10 seconds on the other side

Stretch – Hamstring Floss & Pigeon pose (I think… I’ll verify with Lisa)

See you in the gym!
Adam, Eric & Katie