7/1/13

This week’s schedule is as follows:
Monday-Wednesday: class as usual
Thursday (7/4/13): class canceled
Friday:  TBD (will anyone workout at 6:00AM or in the evening?)
Saturday: 10:00am, 11:00am (class as usual)

Strength:

Back Squat:

  • 80%x3
  • 85%x3
  • 90%x3+ (2 min rest between sets)
Conditioning:

For time:
1000 M Row
30 Pistols
15 Hang clean (185/135)
 

Post WOD:

Supplemental lift:
RDL: 3×10 (40-50% 1RM DL) (2 min rest)
 
 
 
 

6/3013

Open gym today (Sunday) from 12:00PM-2:00PM.

6/29/13

Strength

Strict Press:

  • 75% x 5
  • 80% x 5
  • 85% x 5+
Conditioning

For Time: (25 min Time Cap)

  • 30 TTB
  • 15 Burpee Box Jumps
  • 1000m Run (Balmoral – Wolcott – Bryn Mawr – Ravenswood)
  • 15 Burpee Box Jumps
  • 800m Run
  • 30 Med Ball Slams
  • 400m Run
  • 30 Med Ball Slams
  • 15 TTB
Post WOD:

A1. Bent Over Row: 3×5
A2: Strict Dip (weighted if possible): 3×5

6/28/13

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Strength:

Deadlift:

  • 75% x 5
  • 80% x 5
  • 85% x 5
Conditioning:

70 KBS for time(55/35)
**If the KB stops moving, immediately perform 10 Burpees
**If a coach sees you round your back, immediately perform 10 burpees + a 1 min rest penalty

Post WOD:

Supplemental Lift:
Front Squats: 3×5
Stability/Mobility:
Hang out in the bottom of a squat for 3 mins
 

6/27/13

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Rest/Make Up Day
 

Foundations Classes:

Starting in July we will be offering a FREE Foundations Class (2) Saturdays of the month at 9AM. While these classes are optional; they are a great opportunity for our newer members and anyone else to brush up on the basic CrossFit movements. Information on the program can be found  on our Programs Page and the schedule can be found here.
 

6/26/13

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Administrative:

We’ve had some questions recently about our membership options and open gym time. Here’s the lowdown.

3 classes/wk membership:
  • 3 classes/wk = 3 classes/wk, not necessarily 12 classes/month. If you only come in 2 times one week, that extra class does not carry over to the following weeks.
  • If you would like to attend an extra class one week, the cost for the additional class is $15.
Open Gym Time
  • Open gym time counts as one of your weekly classes.

If you have any questions or concerns, contact George or Jess.
 
5 Rounds:

  • 30 sec AMRAP Tire Flips
  • 30 sec AMRAP Box Jumps
  • Rest as needed

 
In 10 mins, find a 1RM Farmer Carry x 80′ (rest as needed)
 
1 max effort set of 2-for-1 Wall Balls (2 min cap)
 

Post WOD:

Structural Balance:
4×10 Lateral Band Walks (90 sec rest)
 
 

6/25/13

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Strength

A. Bench Press: Find 1RM
Then,
B. Strict Chin Up (weighted if possible): 4×5 (2 min rest)

Conditioning

8 min AMRAP:

  • 30 Double Unders
  • Push Press (115/75)
  • CTB Pull Ups

*each round starts with 30 double unders, then complete push press and pull ups starting with 2/2, increasing by 2 each round
**First round is 2 push press/2 pull ups, second round is 4/4, third round is 6/6, etc.
 

 Post WOD:

Structural Balance:
Powell Raises: 3×10

New Strength Cycle

This is our first week of the Wendler 531 program. I won’t go through a lengthy description on this site; there are plenty of blogs that have done that work (here is one such blog).
If you are interested enough you can checkout Wendler’s book: Wendler 531.
For the next three weeks there will be less variety in our strength work. Our strength schedule is as follows:
Monday: Back Squat
Tuesday: Bench press
Wednesday: Olympic/gymnastic technique or additional strength work
Friday: Deadlift
Saturday: Press
Each week you should make sure you perform the squat, press, deadlift and bench press. If you are a 3 day/week member, you may want to make up 1-2 of those movements after the WOD in place of the supplemental work.

6/24/13

FB

Our new strength cycle starts today! We will post more details on it tomorrow.

Strength 

Back Squat:

  • 75% x 5
  • 80% x 5
  • 85% x 5

 

Conditioning 

3 Rounds:

  • 400 m Run
  • 20 KB Lunges (70/55)
  • 15 TTB

 

Post WOD

Supplemental Lift – 
RDL: 5×10 (40-50% 1RM DL) (2 min rest)
 
Stability/Mobility –
KB Arm Bar: Hold for 1 minute on each arm
 

6/23/13

Open gym today (Sunday) from 12:00PM-2:00PM!
 
Come in and work on your skills.

6/22/13

1 1/4 Front Squat: 3×3 (2 min rest)
 
3 Rounds:

  • 1 min Wall Balls (20/14)
  • 1 min TTB
  • 1 min Push Press (95/65)
  • 1 min Row for Calories
  • 1 min Rest

 
Extra:
Band Pull Aparts