Friday 4/26/13

April 25, 2013 by Chris in CrossFit, WODs | Leave a comment

Check out MobilityWOD for some ideas for today’s mobility work!

Mandatory Mobility
15 Minutes of Mobility work
Let’s work to recover from a tough week of WODs!

WOD
20:00 to complete the following:
5 Rounds of:
5 Strict pull-ups
10 Strict push-ups

Then

1 minute chin-over-bar hold

Then

5 Rounds of:
5 sec L-hang on bar
10 burpee pull-ups

(If time remaining complete max effort burpee pull-ups)

*Record number of burpee pull-ups or how far you made it into the WOD

Basics
10 Minute AMRAP of:
10 Knees-2-Elbows
100m Shuttle Run, 10m increments
10 Mt. Climbers

Saturday 3/30/13

March 29, 2013 by Chris in Benchmark, CrossFit, CrossFit Frontier, Kids | Leave a comment

We’re 4 weeks into the open and this one is going to be a smash mouth, in your face bruiser!

Women’s Class

(secret WOD)

Group WOD

13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*We will again be performing this WOD from 9-11:30 with the coaches going in the last heat. All available help for judging is greatly appreciated!

CFK Pre-K

Skill: Sumo deadlift high-pull (“Zippers”)

5:00 AMRAP
3 forward-backward hops
3 zippers
30m shuttle run
3 jumping jacks

Game: ???

CFK Kids

Skill: Sumo deadlift high-pull

8:00 AMRAP
10 single-unders
5 sumo deadlift high-pulls
50m shuttle run
5 jumping squats

Game: ???

CFK Teens Weightlifting

Skill: Sumo deadlift high-pull

Strength WOD

2-2-2-2-2-2-2

Squat

Study Session: SAT Question of the Day

Bro Time

(secret WOD)

Friday 3/29/13

March 28, 2013 by Chris in Uncategorized | Leave a comment

Pretty sweet pick from CrossFit.com, had to share. Happy Friday!!!

Open Gym
*Come in and use this time as you please. If you are one of those types that likes to be told what to do, we’ll give you a WOD to knock out. If you are feeling creative, find one on your own and get it done. You can also use this time to work on a strength set, do some Oly lifting, perfect a gymnastics skill, or practice for 13.4.

Basics
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Medball clean & press
3 Knees-2-Elbow/ Chest
6 Medball clean & press
6 Knees-2-Elbow/ Chest
9 Medball clean & press
9 Knees-2-Elbow/ Chest
…continue the pattern until the time is up.
*For the medball clean & press you will start with the medball on the ground, do a full medball squat clean and then press the ball overhead.

Thursday 3/28/13

March 27, 2013 by Chris in Benchmark, CrossFit, CrossFit Frontier, Gymnastics | Leave a comment

13.4 is a healthy couplet, click here for more details!

Gymnastics Skill
Work on a tripod, frog stand, or planche while you are waiting to go in a heat or after you finish one.

WOD
“Christine”
3 rounds for time
500m Row
12 bodyweight deadlifts
21 Box jumps
*We will do this WOD in 2 heats. We will start the first heat immediately after the warm-up, and have a brief transition time between heats.
**Compare to 10/31/11.

Basics
3 rounds for time of:
10 Pull-ups
20 Supermans
30 Grasshoppers

REMEMBER the Group WODs are moved up an hour because there is no CFK Teens class today.

Wednesday 3/27/13

March 26, 2013 by Chris in CrossFit, CrossFit Frontier, Strength | Leave a comment

I’m guessing it will be bicep curls and lat pull-downs!

Strength
Spend the next 15 minutes working through the following set:
3-3-3-3-3-3
Deadlift
*This is not an effort to establish a 3 rep max. However, you should go heavy and stay consistent with weight throughout. If your back starts to round and you do not fix it, be prepared to go down in weight.

WOD
Complete as many rounds in fifteen minutes as possible of:
100 Double-unders
50m Bear crawl
1 Muscle-up
*If you do not have muscle-ups, use the following modifications:
“I’ve done A muscle-up, but I can’t do muscle-ups.” – do jumping MUs
“I can’t do a MU but I’m good at chest-2-bar pull-ups and dips.” – do strict C2B & strict RD
“I can’t do strict C2B or strict RD.” – strict pull-ups & band assisted RD
“I can’t do kipping C2B or kipping RD.” – Do kipping pull-ups and parallette dips or band assisted RD
“I can’t do kipping pull-ups” – Do band assisted STRICT pull-ups and parallette dips

Teens
Skill: sumo deadlift high-pull
WOD
7:00 AMRAP
21 Double-unders
14 Squats
7 Kettle bell sumo deadlift high-pulls (15-45#)
Study Session: SAT Question of the Day

Basics
Complete the following for time:
20 Burpees
5 Box Jumps
15 Burpees
10 Box Jumps
10 Burpees
15 Box Jumps
5 Burpees
20 Box Jumps
*Compare to 10/10/12

Tuesday 3/26/13

March 25, 2013 by Chris in CrossFit, CrossFit Frontier, Oly Lifting | Leave a comment

This chick got 323 reps in 13.3…the fittest man on the planet only got 319…and muscle ups were involved…HECK YES, Samantha Briggs is back yo!!!

Barbell Work
Spend the next 12 minutes working your squat clean technique.

WOD
21-15-9
Hang power cleans (135/ 95#)
Handstand push-ups

Extra Credit (optional)
5-5-5-5-5
Reverse Hyper or Glute Ham Raises
*This is to be done outside of the WOD time, after the regular cool down. If you need help with the movements, ask a coach.

Teens (3:30-4:30pm)
Skill: Sumo deadlift high-pull
3 x 5:00 AMRAPs, rest 2:00 in between
3 shoulder press (15-45#)
6 box jumps (24/20”)
9 roman kettlebell swings (10-25#)

Basics
21-15-9
Medball squat cleans
Press

Pre-K
Skill: sumo deadlift high-pull (“Zippers”)
5:00 AMRAP
1 inchworm
2 burpees
3 knee raises
4 log rolls
Game: Towel Relay

Kids
Skill: sumo deadlift high-pull
6:00 AMRAP
50-meter shuttle run
2 wall walk-ups
4 burpees
6 knee raises
8 sit-ups
Game: Black ball-blue ball

Benchmark Monday 3/25/13

March 24, 2013 by Chris in Benchmark, CrossFit, Kids, WODs | Leave a comment

Mark O., with his new technique for 150 wall balls. Gotta say, never seen that before!!!

Skill Test
Broad jump for distance
*Everyone will use the same starting line. You must execute a double-leg jump and landing, starting from behind the starting line. Your distance will be measured from the starting line to the closest body part that hits the ground. You may get as many attempts at this as time allows, but be considerate to others in the class.

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 10/22/12

Pre-K
Skill: sumo deadlift high-pull (“Zippers”)
3 Rounds or 5:00 of:
Forward roll x 2
Cartwheel x 1
Forward-back hops x 5
Game: Ball Tag

Kids
Skill: Sumo deadlift high-pull
3 Rounds or 5:00 of:
Bear crawl x 1
Forward roll x length of mat
Cartwheel x 1
Speed ladder x 1
Forward-back hops x 5
25-meter bum kickers
25-meter high-knee skip
Game: Elimination

Basics
Tabatta Pull-Ups
Rest 1 Min
Tabatta Push-Ups
Rest 1 Min
Tabatta Knees-to-Elbows

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are knees to elbows. There is a one minute rest between exercises.
Basics
*Compare to 10/31/12

SCHEDULE CHANGE THIS WEEK

Coach Chris will be gone Thursday so he moved the Teens class (originally Th, 5-6) to Wed 3:30-4:30. Instead of having a random hour hole left in our schedule on Thur, we will bump all of the classes up an hour. There will also be an additional CFK Pre-K, Kids, and Teens class offered this week due to Spring Break. Check the schedule for more info.

Saturday 3/23/13

March 22, 2013 by Chris in Benchmark, CrossFit, CrossFit Frontier, WODs | Leave a comment

…you on the other hand, love them!

Women’s Class

(Secret WOD)

WOD

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

*Compare to last year’s Open WOD 12.4, 3/17/12

Pre-K

Skill: Sumo deadlift high-pull (“Zippers”)

WOD
5:00 AMRAP
4 wall ball shots, dodgeball, no specified target
4 side-to-side hops over 6” PVC
4 jumping jacks
4 trampoline jumps

Game: Duck Duck Goose

Kids

Skill: Sumo deadlift high-pull

6:00 AMRAP
10 wall ball shots, dodgeball-2-4#, 9’ target
10 single-unders
5 jumping pull-ups
5 frog jumps

Game: Freeze Tag Dodgeball

Teens (Weightlifting)

Skill: Tripod/ Frog stand

Sumo deadlift

5-5-3-3–2-2

Skill Test: Run 1 mile

Study Session: SAT Question of the Day

Bro-Time

(Secret WOD)

Friday 3/22/13

March 21, 2013 by Chris in Benchmark, CrossFit, CrossFit Frontier, WODs | Leave a comment

Sara, in her element!

WOD

Open gym

*The coach will be there to help you do whatever you want to do. Mobilize, prepare for 13.3, hit a WOD you missed, learn a new skill, perfect an old one, the choice is yours!

Basics

Half “Karen”
For time:
75 Wall Balls

*Compare to 11/9/12

Thursday 3/21/13

March 20, 2013 by Chris in Benchmark, CrossFit, CrossFit Frontier | Leave a comment

Yup, 13.3 is a repeat of last years 12.4, just a few wall balls and some other easy things like double-unders and muscle-ups! Click here for more info.
Team WOD
“Modified Team Event 6″ from the 2012 CrossFit Regionals
Teams of 2 (1 Man, 1 Woman)

2 Rounds for time:
10 Muscle-ups (you may modify MUs with 20 pull-ups and 20 ring dips) while partner holds 225/135 pounds
60 Wall ball shots (20/14 pound ball to 10/9′) while partner holds chin over the bar
50′ Buddy carry (you may scale buddy carry with partner wheel barrels)
40 Box jumps, alternating on 24/20″ box
50′ Buddy carry (you may scale buddy carry with partner wheel barrels)
2 Muscle-ups

Teams begin standing behind barbell. At the call of “3-2-1 … Go!” one teammate will deadlift the bar and hold at the top, at which point the other teammate may begin the muscle-ups. The partners may switch, but muscle-up reps will only count while the partner is holding the barbell. Once they accumulate 10 muscle-ups, they move on to the wall ball. One teammate will pull-up and hold his/her chin over the bar, at which point the other man may begin the wall balls. The partners may switch, but wall ball reps will only count while the partner is holding his/her chin above the pull-up bar. Once they accumulate 60 wall balls they move on to the buddy carry.

For the buddy carry, one teammate must carry his/her partner or wheel barrel them across the gym 50′. Once the athlete & partner are completely across the line, they begin their alternating box jumps. Once a total of 40 jumps are completed (20 each) the opposite athlete carries his/her partner or wheel barrels them across the gym. Once across the line, each man must perform one muscle-up. The team will then cycle through the workout again.

If there is not enough for a team of 2, teams of three are allowed, the team just share the whole WOD amongst the three of you, two people moving through the movements while the other does the hold. The third member may do walking lunges during the partner carry/ wheel barrel.

Time cap: 30 minutes, so scale/ modify as needed

Basics
Run 400m or row 500m
20 box jumps
200 single-unders
20 walk ups
20 push-ups
Run 400m or row 500m

Teens MetCon
Skill: Practice Sumo deadlift high-pull (loaded)
Skill Test: ME pull-ups
WOD
20 Shuttle sprints, then
5 rounds of:
4 pistols (2 each leg)
2 Bear crawl
10 Tuck jumps
10 Push-ups
Game: foam roller stacking sprint relay

Study Session: SAT Question of the Day

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