Wednesday, 9/20

Wednesday, 9/20

Mickey Mouse, is that you?

I. Warm-up

5 Rounds:
Pull-ups: Week 1, Day 2
Push-ups: Week 1, Day 2
10 Med ball over head squats
3×8 strict toes to bar

See printouts for pull-ups and push-ups.

II. Lifting

Week three of this four week mini-cycle aimed at increasing your overhead squat stability and strength. The goal is to increase weight every week for four weeks.

Every 1:15 for 7 rounds: 5 OHS

III. WOD

For Time:
50 Wall-ball shots
40 Double-unders
30 Toes to Bar
20 Pistols
10 Burpees

At the top of every minute 1 squat clean P (225/155); L (155/105); F (95/65)

IV. Optional

3 position clean
Mid-thigh, knee, floor

Tuesday, 9/19

Tuesday, 9/19

I. Warm-up

Coach’s choice!

II. Lifting

Push-Press + Split Jerk (3+3)
5 x (3+3) working up to a heavy single on this movement.

III. WOD

10-9-8-7-6-5-4-3-2-1
Deadlifts (275/195)
HSPU

IV. Optional

Plyometric Training
EMOM 4
8 Depth jumps

EMOM 4
4 box jump overs
24” – 30” – 24” – 30”

Friday, 9/14

Friday, 9/14

Good luck to these studs today as they compete at the AAU World’s Powerlifting competition at The Rio in Las Vegas!

I. Warm-up

Coach’s choice

II. Lifting

AMRAP 7
3 Power Cleans (115/85)
3 Front Squats
3 Split Jerks

III. WOD

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday, 9/13

Wednesday, 9/13

Jeanette’s got hops!

I. Warm-up

8 minute team shuttle sprints:
10 feet out and back
20 feet out and back
30 feet out and back
10 jumping squats

II. Lifting

Bench Press for load:
#1: 5 reps
15 minutes to work up to 5 rep max bench

III. WOD

AMRAP 15
10 Step walking lunge holding single kettlebell (53/35)
10 Burpees over kettlebell

IV. Optional

10 legless rope ascents for time.

Tuesday, 9/12

Tuesday, 9/12

The 9am class dominating “Jackie” last week.

I. Warm-up

8 min of flight training

II. Lifting

Deadlift for load:
#1: 5 reps
20 minutes to work-up to 5 rep max deadlift

III. WOD

AMRAP 12
6 Toes to bar
4 Box jump overs (24/20)

IV. Optional

3 x 3 position power clean for max load. No more than 5 attempts. All reps must be unbroken.

Monday, 9/11

Monday, 9/11

Please take a moment to remember those whose lives were lost on this day in 2001, and for those that lost their lives at war, and be grateful for those that continue to fight for our country.

I. Warm-up

Coach’s choice

II. Lifting

“Jaimie’s OHS cycle”
Week two of this four week mini-cycle aimed at increasing your overhead squat stability and strength. The goal is to increase weight every week for four weeks.

Every 1:15 for 7 rounds: 5 OHS

III. WOD

AMRAP 16
12 pull-ups
12 push-ups
12 air squats
100m 1-arm farmer carry

IV. Optional

Row 500m for time

Friday, 9/8

Friday, 9/8

Hey you! Happy Friday!

I. Warm-up

Sling shot band work

II. Lifting

Front squats 7 x 5
Every 1:15 for 7 rounds: 5 front squats.

The goal of this is to give you an opportunity to work on balance in the front squat. Focus on quality of movement over weight.

III. WOD

“Jackie”
For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

SheRa’s Chalk Talk: 6 September 2017

PRs and What They Mean

Last week was an incredible week. We tested your strength, skill, and mental fortitude. Everyone did amazingly. As coaches, we love to witness these kinds of weeks. All the hard work our athletes have put in has really paid off. I guarantee though that these may be the last PRs some of you see for a while. I don’t mean that to sound so sinister. I mean to say that many of you are passing from your beginner CrossFitter stages to your intermediate stages. Some of you have probably been in your intermediate stage for some time now.

You may have started CrossFit anywhere from a few months to a year or so ago. You’ve been making unbelievable progress. I’m writing to tell you this isn’t just normal, it’s expected. Much of the progress you’ve made has been from honing your technique, and of course you’ve been getting stronger, too. That’s not to say that you can stop working on technique. You’ve only really just brushed the surface of the rabbit hole of movement technique. But now is the time when you need to start really becoming aware of your body because not all PRs are increases in speed or weight. Some PRs come from moving from a once modified movement to the real deal (like moving from ring rows to pull-ups, or from incline push-ups to push-ups on the floor). These don’t look like PRs necessarily because your times are probably going to slow dramatically. Other PRs come from the difference in how you feel. Maybe your Fran retest time didn’t improve, but you didn’t feel like you had to throw up. That’s a huge PR.

Also remember, that you are your own person with your own life, health considerations, advantages, and limitations. That gym frenemy that you constantly compare yourself to (whether they know it or not) is their own person, too. It doesn’t matter if they’re making PRs and you’re not. To each their own. Focus on you, and train smart. Slow progress is lasting progress.

Much Love My Friends,
Coach Rachel

Thursday, 9/7

Thursday, 9/7

Getting ready to tackle Death by Bar-facing Burpees!

I. Warm-up

Coach’s choice!

II. Lifting

3 position snatch technique work
mid-thigh, knee, floor

III. WOD

AMRAP 20
15 Toes to bar
12 Box jumps (24/20)
9 HSPU
400m run

IV. Optional

10 legless rope ascents for time.

Wednesday, 9/6

Wednesday, 9/6

The noon class working on the first week of a mini 4-week OHS cycle.

I. Warm-up

Coach’s choice

II. Lifting

Deadlifts
7 x 3 – work up to heavy set of 3

III. WOD

Death by bar facing burpees.

Minimum work is 12 minutes. If you don’t make it to the 12th minute, continue each minute on the minute with 2 burpees less than our final complete round.

IV. Optional

Flight training to 60