Monthly Archives: February 2015

Wednesday 2/11/15 Competition

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

 

 

Conditioning

 

CrossFit Open 14.5

21-18-15-12-9-6-3

thruster

burpee

Tuesday 2/10/15 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. 4×6 push press 75-80%

-rest 2 minutes

 

 

Conditioning

 

15 minute window

1 mile run

75 kettlebell swings (american)

max lunges in remaining time

Monday 2/9/15 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. 5×5 Thruster 

-As heavy as possible

 

B. 4×3 Turkish Get up (R&L)

-As heavy as possible

 

 

Conditioning

 

With a partner, alternate rounds

Amrap 12

15 wall balls

10 chest to bar pull ups

 

Beginner- 15 ring row

Intermediate- 10 strict pull ups

Saturday 2/7/15

UPCOMING

 

Today 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

5 rounds for time

run 200m

9 pull ups

12 weighted lunges

15 push ups

 

 

Body Control

 

5-8 minutes in a plank

 

 

Notes

 

-weight lunges will be with a barbell on the back, kettlebells, or dumbbells

Friday 2/6/15 Competition

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

Amrap 10

3,6,9,etc.

overhead squats

toes to bar

 

 

Body Control

 

10 minute asian squat

 

 

Notes

 

-sub knees to chest, knees to elbows, or toes to sky for toes to bar 

-the asian squat is a human beings resting position and for most of us it is uncomfortable…we must learn to be comfortable in this position

Thursday 2/5/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

Amrap 7

1 squat clean

2 shoulder to overhead

3 burpees

 

 

Strength

 

4×8 front squats 70-75%

-2 minute rest

 

 

 

 

 

Wednesday 2/4/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

10 alternating pistol squats

15 handstand push ups

50 double unders

 

 

Strength

 

4×8 push press 70-75%

2 minute rest

 

 

Notes

-we are going to be emphasizing the importance of the metcon over the strength, so we will be performing the metcons first for a while and see how it goes.

-pistol is a one legged squats, there will be a few different subs for this…the most basic being a one legged box step up

-handstand push ups sub is push ups or pike presses

-3x single unders sub for double unders

Tuesday 2/3/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

In a 12 minute window

1000m run

30 deadlifts

max pull ups

 

Score is number of pull ups done

 

 

Body Control

 

Pick a hold

15 minutes 

-handstand

-ring support

-plank or L-sit

 

 

Notes

 

-Pick a weight for the deadlift that is challenge but not so heavy you can only do 1-2 reps at a time

-body control pick one you are least good to workout on your weaknesses

Monday 2/2/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Conditioning

 

Amrap 20

 

10m bear crawl (out & back)

15 power snatch

10 box jumps

15 sit ups

 

 

Notes

 

-Use dumbbells for power snatch if technique is not up to speed