Thursday 5/1/14

"Put duties aside at least an hour before bed and perform soothing, quiet activities that will help you relax." ~Colleen Wainwright

"Fitness"
A.  Snatch
B.  Row Repeats
Row 500m
rest 90s
Row 500m
-Score is average time.

"Sport"
Rest Day

Wednesday 4/30/14

“Eating crappy food isn't a reward -- it's a punishment.” -Drew Carey

"Fitness"
A.  Top down deadlift 7 sets 3 Reps
-Complete 10 toes to bar after each set
B.  3 rft
10 Ground to Overhead
50 Double unders (150 singles)

"Sport"
A.  Snatch Balance (from floor) + 2 Overhead squats
B.  Strict Split Press 4x8
C.  3 rft

10 Ground to Overhead 

50 Double unders (150 singles)

Tuesday 4/29/14

"Never let your head hang down. Never give up and sit down and grieve. Find another way. And don't pray when it rains if you don't pray when the sun shines."-Richard Nixon

"Fitness"
A.  Take 10 Minutes to work to 5RM Push Press
B.  3 sets Max Effort pull ups
C.  "Tabata Something Else"

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

"Sport"

A.  3 pos clean (Hip, Hang, Floor) + 1 Jerk

B.10 minute AMRAP of:

Run 400M
20 KBS
10 HSPU
20 Burpee Box Jumps

Monday 4/28/14

A couple announcements:
1.  Friday Night Lights is this Friday night (May 2)! This is a paleo potluck, so bring some food, drinks, family, & friends. It will start at 6pm Friday night.

2.  Monday May 5th we are starting a weight loss challenge. It will be a month long event for those who enter, and be based on total pounds (not kilos) and percentage lost. The winner will receive an iPad. There will be a small entry fee, so you'll have to put your money where you're mouth is!

"You can't get much done in life if you only work on the days when you feel good."-Jerry West

"Fitness"
A. Weighted Walking Lunge Steps 3 sets 20 reps
B. (retest)3 rounds for time:
25 Kettlebell swings
25 Burpees


"Sport"
A. Snatch
B. "Nasty Girls"
50 squats
7 muscle ups
 10 hang power cleans 155/105

Saturday 4/26/14

“You never really understand a person until you consider things from his point of view... Until you climb inside of his skin and walk around in it.” -Harper Lee --To Kill A Mockingbird

"Fitness"
A.  Backsquat 10 sets 3 reps @ 85% (this will be the last day for the smolov jr program!)
B.  EMOM
Odd: 10 toes to bar
Even: 10 wallballs

"Sport"
A.  Backsquat 10 sets 3 reps @85%
B.  For time:
Run 800m
30 MU
Run 800m

Friday 4/25/14

Things turn out best for the people who make the best of the way things turn out.-John Wooden

"Fitness"
A.  Backsquat 8 sets 4 reps @80%
B.  For time:
Run 400 or Row 500
30 Pull ups
30 Thrusters
30 Pull ups
Run 400 or Row 500

"Sport"
A. 2 Power cleans + 1 Push Jerk
B.  Backsquat 8x4 @80%
C.  15-12-9
Handstand Pushups
Ground to Overhead 135/95

Thursday 4/24/14

"Same opportunity does not equal same result."

"Fitness"
A. 20 minutes Skillwork (double unders, ring work, handstands, etc.)
B. 20 minutes AMRAP (slow)
5 burpees
10 ball slams (locked out overhead)
15 abmat sit-ups
20 walking lunges w wallballs overhead

"Sport"
A. Mobility & Skill Work

Wednesday 4/23/14

“I may not have gone where I intended to go, but I think I have ended up where I needed to be.” -Douglas Adams

"Fitness"
A.  (Option 1) Backsquat 8 sets 4 reps @ 75%-if doing smolov jr this is last week!
(Option 2) Deadlift 5 sets 5 reps (climbing)
B. 5 rft
12 Deadlift
9 Hang power cleans
6 Shoulder to Overhead

"Sport"
A.  Snatch Balance Singles
B.  Snatch Balance 2x3 drop sets from A
C.  Backsquat 8 sets 4 reps
D. 3rft
Run 400
50 Double unders
25 thrusters 45/35

Tuesday 4/22/14

"Deep into that darkness peering, long I stood there, wondering, fearing, doubting, dreaming dreams no mortal ever dared to dream before."-Edgar Allen Poe

#HIGHFIVES

"Fitness"
A1.  Strict Press 5 sets 5 reps
A2.  Ring Row 5 sets 10 reps
B.  3 sets
60s Kettlebell Swing
60s Box Jump (step down)
60s Burpees
Rest
C.  Cash out:
5 Mins Max Strict Toes to Bar


"Sport"
A.  Clean Double (High + Floor) + Jerk
B.  Split Press 4x8
C.  3 sets
60s Muscle Ups
60s Row
60s KBS 2/1.5POOD

Monday 4/21/14

"Don't do harder workouts, go harder on your workouts."-Tommy Hackenbruck

"Fitness"
A.  Backsquat 6 sets 6 reps 70% (Last week of SMOLOV JR!!!)
B.  15 AMRAP
30 Wallballs
Run 400m

"Sport"
A.  2 pos snatch (high hang + floor)
B.  Backsquat 6 sets 6 reps 70%
C.  3 rft:
15 Handstand Pushups
15 Toes to Bar
Run 400m

Friday 4/18/14

"Training for a fight by running twenty minutes every day makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute head start."-Gregg Glassman

"Fitness"
A.  (Option 1) Backsquat 8 sets 4 reps @ 80%
(Option 2, you choose) Front squat, Overhead squat, Box squat 8 sets 4 reps
B.  5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squat
-rest 2 mins
2 Mins Max Thrusters
Rest 2 mins
5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats

"Sport"
A.  Snatch Pull + 2 Power Snatch
B.  Backsquat 8 sets 4 reps
C.  4 sets
1 min hspu
1 min row
1 min t2b
1 min rest

Thursday 4/17/14

Most people have the will to win, few have the will to prepare to win.-Bobby Knight

"Fitness"
A.  5 Minutes ME Handstand Pushups
Rest
B.  5 Minutes ME Strict Pull ups
Rest
C.  For Time
30 Burpees
Run 800m or Row 1000m
30 Burpess

"Sport"
A.  4 Muscle Snatch EMOM x10
B.  Shoulder Press 3x10
C.  Pull ups 3x10

Wednesday 4/16/14

“If we couldn't laugh we would all go insane.”-Robert Frost

"Fitness"
A.  (Option 1) Backsquat 7 sets 5 reps @ 75% of 1RM
(Option 2) Deadlift 7 sets 3 reps (climbing)
B.  In front of a clock set for 12 minutes
1 Minute ME double unders
1 Minute ME Kettlebell swings
2 Minute ME double unders
2 Minute ME Kettebell swings
3 Minute ME double unders
3 Minute ME Kettlebell swings

"Sport"
A.  Snatch balance 2RM
B.  Snatch balance 2 sets 4 reps
C.  Backsquat 7 sets 5 reps @ 75% of 1RM
D.  3 rft:
30 Wall ball
20 KBS
10 Burpees

Tuesday 4/15/14

Pride makes us artificial and humility makes us real.-Thomas Merton

"Fitness"
A.  Push Jerk 5 sets 5 reps (technique w TNG)
B.  EMOM x 10
5-10 Pullups
C.  10 AMRAP
5 Ground to Overhead (clean & jerk)
10 Burpees

"Sport"
A.  Clean + 2 Jerks
B.  Snatch Pull 6 sets 2 Reps
C. 3 RFT
5 Muscle Ups
10 Hang Cleans 135/95
15 Box Jumps

Monday 4/14/14

"Wisdom is not a point, it's a path....... and the wise embrace the journey."-Mike Patz

"Fitness"
A.  Backsquat 6 sets 6 reps @70% 1RM
-If the weight felt light last week you can add 5#s to each day.  Only if the weight was light.
B.  Alternating 30s On/30s Off
Wall Balls
Box Jump Step Down

"Sport"
A.  Snatch 2RM
B.  Backsquat 6 sets 6 reps @70% 1RM

-If the weight felt light last week you can add 5#s to each day.  Only if the weight was light.

C.  "Jackie"

For time:

Row 1k

50 Thrusters 45/35

30 Pull ups

Friday 4/11/14

If we don't heal our own hood, who will?-Nelly

"Fitness"
A. (Option 1) Backsquat 8 sets 4 reps @ 80% 1RM
A. (Option 2) Front squat 10 sets 3 reps (climbing)
B.  12 AMRAP
10 Power Snatch
20 Wall Balls

"Sport"
A.  Power Clean Below Knee 1RM
B.  Backsquat 8 sets 4 reps @ 80% 1RM
C.  10 AMRAP
5 Clean & Jerk (80% of A.)
25 HRPU
5 Muscle Ups

Thursday 4/10/14

“Today you are You, that is truer than true. There is no one alive who is Youer than You.” Dr. Seuss

"Fitness"
A.  Split Jerk 5 sets 3 reps (technique!)
B.  3 RFT:
Run 400m or Row 500
40 Walking Lunges (feet together at the top of each step)
20 Pullups

"Sport"
10 minutes in bottom of squat

Wednesday 4/9/14

Sorry for the late post.

“Some people are worth melting for.” - Olaf

"Fitness"
A.  (option 1) Deadlift 5 sets 5 reps (climbing)
A. (option 2)  Backsquat 7 sets 5 reps @75% of 1 RM(For those following SMOLOV JR from Monday)
B.  EMOM X10
5-10 Burpees
Max Double Unders w time remaining.

"Sport"
A.  Below Knee Power Snatch 1RM
B.  Backsquat 7 sets 5 reps @75% 1RM
C.  3 rounds for time:
Run 400 or Row 500
50 Double Unders
25 KB Swings

"Aerobic"
Trackwork

5 rounds:  600m ON, 400m easy jog, 300m ON,

3min rest between rounds

Total:  6500m

Tuesday 4/8/14

"Worry does not empty tomorrow of its sorrow. It empties today of its strength."-Corrie Ten Boon

"Fitness"
A.  3 Rounds
10 Turkish Getups
20 Russian Twists
B.  10 Mins EMOM
Odd:  5 Shoulder Press
Even:  10 Pull ups
C.  Tabata:
Power Clean
Rest
Shoulder to Overhead
Rest
Row/Airdyne

"Sport"
A.  Clean Pull + Clean + Front Squat + Jerk (15mins)
B.  Snatch Balance 3 RM (5mins)
C.  Snatch Balance 2 sets 6 Reps (5mins)
D.  5 sets
45s Bar Muscle Ups (Pullups)
15s Rest
45s Box Jumps
15s Rest
45s Burpees
15s Rest

"Optional Aerobic" (For those interested, and training for triathlon this should be done at least 4 hours before or after "Sport" or "Fitness" piece. I'm going to start posting these options during this smolov cycle.  It's really best for those who have a rower/airdyne/running option at home.)
A.  Men's Pace: 1:45-2:00, Women's Pace 1:55-2:10
Row 1000
Rest 90s
Row 900
Rest 80s
Row 800
Rest 70s
Row 700
Rest 60s
Row 600
Rest 50s
Row 500
Rest 40s
Row 400
Rest 30s
Row 300
Rest 20s
Row 200
Rest 10s
Row 100

Monday 4/7/14

"The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward."-Amelia Earhart

"Fitness"
A.  Backsquat 6 sets 6 reps @ 70% of 1 RM
B.  EMOM x10
5 KBS
5 Abmat Situps
C.  10 Minute AMRAP
10 Burpees
10 Toes to Bar

"Sport"
A.  Snatch Pull + Snatch +OHS 7 sets
B.  Backsquat 6 sets 6 reps @ 70% of 1 RM
C.  4 Sets:
Row 300 (ME)
Max HSPU
Rest 1:1

Friday 4/4/14

Get ready for "Friday Night Lights"!  Starting this month, the last Friday of every month will be an opportunity to get together and cheer each other on for a workout.  (similar to the open, minus the 14.5).  We see it as a great opportunity to showcase the hard work you guys have put in week in, week out.  There will just be one workout or event, and it'll be coordinated like the open.  The workouts could also be max effort tests.  EX:  weightlifting total (snatch & clean&jerk), crossfit total (deadlift, press, backsquat), etc.  It should be a great opportunity to get out of your comfort zone (a little) while encouraging others.

Mark the calendar if you're around.  APRIL 25 will be our first "Friday Night Lights" kickoff.  Friends, food, family, drinks, and food :) are welcome!  Come on out!  We'll have more details moving forward.

"Fitness"
A.  15 Minute Hang Snatch Work
B.  21-15-9
Dead lift
Pull ups
Cash out:  100 Abmat situps

"Sport"
A.  3 Position Power Clean
B.  Backsquat 4 Sets 6 Reps
C.  For time:
2k Row
or 1 mile Run

Thursday 4/3/14

To be consoled as to console;

To be understood as to understand;

To be loved as to love.

For it is in giving that we receive;

It is in pardoning that we are pardoned;

And it is in dying that we are born to eternal life.

"Fitness"
A.  EMOM x10
5 KB Swing
5 Burpees
B.  For Time:
Run 800
30 Ground to Overhead
Run 800

"Sport"
A.  Skill work
B.  Mobility

Wednesday 4/2/14

Check yourselves! To think you can meet your health/wellness goals without changing your diet is absolutely ludicrous.  Diet is 90% of it.  If you want your body to be a Lamborghini, you can't keep giving it unleaded gasoline.  It's NOT calories in, calories out.  It's quality in, quality out.

From CrossFit HQ:

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.  

"Fitness"
A1.  Deadlift 5 Sets 5 Reps
A2.  Toes To Bar 5 Sets 10 Reps
B.  For Time:
50 Wall Balls
50 Double Unders (150 Singles)
50 Hand Release Push Ups
50 Double Unders
50 Wall Balls

"Sport"
A.  3 Position Power Snatch (Hip, Above Knee, Floor)
B.  BTN Snatch Grip Push Jerk 5 Sets 3 Reps
C.  4 Sets
12 Toes to Bar
12 Back Extensions
D.  JT
For Time:
21-15-9
HSPU
Ring Dip
Push Up