Monthly Archives: December 2014

Friday 12/12/14 Training



Every minute on the minute x 10

1 sumo deadlift (build)





For time




Pull up




-Each minute build up on the sumo deadlifts

-Scale this workout to where you can get atleast 15 reps on the first set

-Goal is to be under 10 minutes on conditioning piece



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Thursday 12/11/14 Mental Toughness



For time


1 mile run

75 overhead squats

50 burpees




-Mental toughness days are meant for just that…to build mental toughness.  

-Being able to push through when your mind or body does not want to has great carry over into real life situations

-Look to build positive self talk (especially during the burpees) and perservence



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Wednesday 12/10/14 Training



15 minutes pull up work (kipping/strength)





5 rounds for time


40 double unders

30 lunges

20 push jerks




-If you already can do a strict pull up, work on kipping technique and consistency

-If you do not have a pull up yet work on the strength aspect of a pull up

-Carry that practice over from Monday on your double unders



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Tuesday 12/9/14 Training



Every minute on the minute

-2 hang cleans





4×7 front squats 30X1






5 rounds for quality


12 single legged deadlifts

6 chin ups




-Front squats are to be done at the same weight for all 4 sets

-Conditioning do not worry about time…focus on the SLDL and keeping perfect posture



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Monday 12/8/14 Competition



10 minute double under practice





For time


1,000m run

50 power snatches

800m run

35 power snatches

600m run

20 power snatches




-If you already have consistent double unders work on triple unders

-If you have yet to practice technique on snatches use dumbbells 

-This is a variant of a workout I snagged from 



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Saturday Surprise!

Hey my peeps!


Tomorrow come ready with your favorite CrossFit movement and be prepared to assemble a workout with each persons favorite movement!


Also after class tomorrow we have the Skill Clinic for the Kipping Pull Up…It will be pretty low intensity but a lot of working on positions.


See you tomorrow and be ready to kick butt!

Friday 12/5/14 Competition Day


Skill Clinic-Saturday at 11am December 6th

CrossFit Saved Christmas Party-Saturday at 5;30pm December 20th




6x max L-Sit hold





4 rounds for time


15 wall balls

15 pull ups

Run 400 meters



-L-Sits are for quality…if you can not keep a proper L got to a tuck

-This is a competition day so the workout is for the best possible time…find a good, fast pace and work to hold it



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Thursday 12/4/14 Trainings Day


Skill Clinic-Saturday at 11am December 6th

CrossFit Saved Christmas Party-Saturday at 5;30pm December 20th





7×3 high hang cleans





3×3 push press (Across)





3 rounds for time


30 push ups

60 double unders




-High hang cleans are for quality over load…full hip extension is priority in this movement

-Have a few warm up sets for the push press then find a challenging weight for all 3 sets

-Looking for quality on the push ups…keeping the midline tight so we don’t lose our plank position

-3x single unders for double unders



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Wednesday 12/3/14 Training Day



Carmela workin’ here ring rows!



Skill Clinic-Saturday at 11am December 6th

CrossFit Saved Christmas Party-Saturday at 5;30pm December 20th




Every 3 mintues x 4 rounds

Sprint 200 meters





Amrap 12


50 kettlebell swings (American)

50 box jumps

50 toes 2 bar




-Each sprint should be an all out effort

-Amrap is at 80-85% try to start and finish at the same pace



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Tuesday 12/2/14 Competition Day



Gettin’ after thrusters on Monday night!



Upcoming events


Saturday, December 6th at 11am Skill Clinic: Kipping Pull Up

Saturday, December 20th at 5:30pm CrossFit Saved’s Annual Christmas Party


As you all remember from class there is a party of our warm ups that will be the same.


There are 4 movements the body is capable of doing…

1. Pushing…this can be a push up, ring dip, handstand push up…basically any movement that is pushing our center of mass away from the ground.


2. Pulling-this is a ring row, pull up, barbell row, or even a muscle up.  This is going to be where we are pulling our body towards something or pulling something towards our body.


3. Open hip-this is a air squat, front squat, overhead squat, deadlift, etc…this is where we will open our hip to be at a full standing position. Picture the finish position of a squat.


4. Close hip- this can be a sit up, ghd sit up, knees to elbows, or toes to bar.  This is where we are going from a extended hip to a closed hip.


Since these are the 4 ways our body can move we want to make sure we are going through those ranges of motions each time we come in to ensure are bodies a completely warm and ready for movement.


Each one of these movements has a very basic level to a more complicated level.


Lets take a look at the pushing and all the variations we can do.


The easies of the pushing variations will be the push up.  It is a great movement and is a foundation to all other movements that we do here.  So if this is where you are at…PERFECT IT!  Because it will be the building block to all other pushing movements that you do.


After that you have the ring dip.  Slightly different than the push up and quite a bit more challenging.  Once you have perfected the push up this is a great next step to take your warm up for pushing.


And lastly for the pushing is the handstand push up.  This movement is very demanding and if you are having problems with any of the others before this it is probably safe to assume you should stay away from the handstand push up until you master the 2 before it.


So as you can see there are a few different options and different movements to strive for in the warm ups.


Work on performing each movement with virtuosity (do the common uncommonly well) so that you can use your warm up to build your fitness and skills so that you have more options when it comes workout time.


There will be a list of movements for you to choose from each time you come in.


Pick the ones that suit your fitness level and work to perform it well.


In no time you will be doing the more advanced movements and building your fitness all the more!






4×8 weighted pull ups





Teams of 2-3


10 minutes/station


Row 250m

5 tempo back squats 30X1

5 ring dips



-Each row should be an all out effort

-Squats will be with a tempo, 3 seconds down, explode up, 1 second at the top

-Ring dips are for quality over quantity



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