Monthly Archives: February 2015

2/25/15 Wednesday Training

UPCOMING

 

2/27/ Friday Night Lights 5-8pm-Crossfit Open Workout 15.1

 

3/7/15 Saturday WBBC Enlistment Day 9-11am- CrossFit Class at 11:30

 

3/7/15 Snatch Clinic 12:30-2pm

 

3/14/15 Saturday Food As Fuel Seminar 11am

 

3/21/15 Skill Clinic Free-Kipping Pull Up 11am

 

 

Strength

 

Front Squat 4×4 85-90%

 

 

Conditioning

 

With a partner, alternate rounds

Amrap 20

100m sprint

20/15/10 push ups

15 russian kb swing

 

 

 

2/24/15 Tuesday Competition

UPCOMING

 

2/27/ Friday Night Lights 5-8pm-Crossfit Open Workout 15.1

 

3/7/15 Saturday WBBC Enlistment Day 9-11am- CrossFit Class at 11:30

 

3/7/15 Snatch Clinic 12:30-2pm

 

3/14/15 Saturday Food As Fuel Seminar 11am

 

3/21/15 Skill Clinic Free-Kipping Pull Up 11am

 

 

Conditioning

 

For Time

 

Run 1 Mile

20 Clean and Jerks

Run 1 Mile

 

Friday 2/20/15 Training

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

Front squat 4×6 80-85%

 

 

Conditioning

 

1 minute max air squats

1 minute max push up

2 minutes max air squats

2 minutes max push ups

3 minutes max air squats

3 minutes max push ups

 

 

Notes

Goal for air squats-keep moving

Goal for push ups-break before failure-no more than 2-3 breaths between sets

 

 

 

 

Thursday 2/19/15 Mental Toughness

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Conditioning

 

“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

Advanced

For time:

10 Handstand push-ups

15 Deadlifts 250/175#

25 Box jumps, 30/24 

50 Pull-ups

100 Wallball shots, 20/14 pounds, 10′/8′

200 Double-unders

Run 400 meters with a 45/35# plate

 

Intermediate

For time:

3 wall walks

15 deadlifts 175/125#

25 box jumps 24/20

35 strict pull ups

100 wall balls 14/10#

200 double unders

400 meter run 35/25# plate

 

Beginner

For time

20 push ups

15 deadlifts 125/85#

25 box jumps 20/12

50 ring rows

100 wall balls 10/6#

400 jump ropes

400 meter run with 25/15# plate

 

 

Notes

Hero wods are meant to be long and grueling, when it gets tough think of Nutts sacrifice for our freedoms.  If he can give his life for our freedoms, the least we can do is give it our all in a workout.

Wednesday 2/18/15 Training

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

Every 90 seconds for 15 minutes

4 deadlifts

3 hang power cleans

2 front squats

1 shoulder to overhead

 

 

Conditioning

 

5 rounds

20 russian kettlebell swings

Plank

 

Advanced

70/50#

2 minute plank

 

Intermediate

50/35#

1:30 plank

 

Beginner

35/26#

1 minute plank

 

 

Notes

Russian swings are to eye height

Pacing should be smooth and steady-80% effort

 

 

Tuesday 2/17/15 Competition Day

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Conditioning

 

AMRAP 4-Rest 4 minutes

AMRAP 3-Rest 3 minutes

AMRAP 2-Rest 2 minutes

AMRAP 1

 

Advanced

10 thrusters 95#/65#

10 chest to bar pull ups

 

Intermediate

10 thrusters 75/50#

10 pull ups

 

Beginner

10 thrusters 0-50#

10 ring rows

 

 

Notes

Each AMRAP is an all-out-effort

Monday 2/16/15 Training

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

Push Press 4×6 80-85%

 

 

Conditioning

 

3 rounds

400 meter sprint

rest 1 minute

Advanced-20 burpees

Intermediate-15 burpees

Beginner-10 burpees

rest 1 minute

 

 

Notes

400 meter run should be at 90-95% effort

Burpees should be done as fast as possible (under 1 minute)–if longer lower amount of reps

Saturday 2/14/15 Competition

UPCOMING

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Conditioning

 

With a partner, break up reps however you like

400m run (together)

50 push ups

50 deadlifts

50 ring rows

50 sumo deadlift high pulls

50 burpees

50 box jump overs

400m run (together)

Friday 2/13/15 Training

UPCOMING

 

2/14 Valentines Day Buddy Workout 10am (free class)

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

4×6 front squat 75-80%

 

 

Conditioning

 

Amrap 6

3 power cleans

6 push ups

15 double unders

 

Beginner-6 db power cleans

Sub-30 jump ropes if no doubles yet

Thursday 2/12/15 Training

UPCOMING

 

2/14 Valentines Day Buddy Workout 10am (free class)

 

2/21 WBBC Graduation-CrossFit Class moved to 11:30am

 

2/28 Friday Night Lights-CrossFit Games Open 5-8pm (free class)

 

3/7 WBBC Enlistment Day-CrossFit Class moved to 11am

 

3/14 Food As Fuel Seminar 11am-1pm

 

 

Strength

 

A.

Snatch complex every 2 minutes x 10

 

Beginner-high hang power snatch + 2 overhead squats

Intermediate/Advanced- power snatch + hang snatch + overhead squat

 

B.

4 sets

10 box step ups (AHAP)

rest 30s

6 chin ups (AHAP)

rest 30s

 

 

Conditioning

 

5 rounds for time

200m run

5 muscle ups

 

Beginner-10 ring rows, 10 push ups

Intermediate-10 pull ups, 10 ring dips