Monday, April 29, 1013 - Workout

Warm-Up:
- Light Jog
- 35 Consecutive Double Unders
- Joint Mobility (wrists and shoulders)
- 1 Round Standard Warm-Up

Group Warm-Up:
- Front Squat

Conditioning:
Every minute on the minute for 15 minutes complete:
- 5 Burpees
- 10 Squats
- 15 Double Unders

If at any point you are unable to complete the prescribed reps within that minute do an AMRAP for the remainder of the 15 minutes.

Saturday, April 27, 2013

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Strength:
- Push Jerk

Conditioning:
30 - 20 - 10 -
- Box Jumps (24/20)
- Push Press (95/65)

Perform a 300m sandbag run after each round.

Post results to comments.

Thursday, April 25, 2013 - Workout

I'm sure you guys have figured out by now that I'm a huge fan of MobilityWOD.com, and pretty much anything Kelly Starrett.  If you haven't checked it out, then I highly recommend you do so.  Not only is there tons of good info on recovering from and preventing injury, but also on increasing your performance.  Many of you have limiting factors related more to your positioning and flexibility than to your strength, and religiously following the Mobility WOD's will definitely help you improve on those things.  The reason I bring all of this up is that Starrett released his book yesterday (mine arrived last night) and it is unbelievably good.  I would highly recommend it for anyone that cares about their bodies (which all of you obviously do).  You can read more about the book here as well as purchase it if you are interested.  I'll bring mine to the gym for the next few days so you can check it out if you're interested:

http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588

And here's a recommended Mobility WOD.  If you really want my recommendation it would be to start with #1 and work your way up to current doing every one of them:

http://www.mobilitywod.com/2010/11/episode-75-your-inside-psoas-bits-world.html


Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Hamstring & Hip Mobility
- 2 x 2min Pike Hold

Strength:
- Deadlift

Conditioning:
4 Rounds -
- 400m Run
- 50 Squats

There's a good video (no comment on the music) of Chris Spealler and Zac Pine going head-to-head on this one here (both under 10 min):

http://www.crossfit.com/mt-archive2/005441.html

Post detailed workout results to comments.

Wednesday, April 24, 2013 - Workout

I'm sure most, if not all, of you are really sore today.  Please don't skip tonight just because your legs and/or shoulders are hurting.  One of the best things you can do for the tightness and soreness is to come loosen up and workout.  Sitting at home definitely won't make it better...

http://www.fitsugar.com/You-Asked-Why-So-Much-Pain-Days-After-Lunges-1832161

Warm-Up:
- Light Jog,
- Double Under practice
- Joint Mobility (Foam Rollers)
- 2 Rounds Standard Warm-Up

Skill Work:
 - Pick a body weight movement that you struggle with and work on it for 10 minutes

Conditioning:
CrossFit's Tabata That -
- Tabata Medball Cleans (20/14)
- Tabata Double Unders
- Tabata Push-Ups
- Tabata Kettlebell Swings (60/40)

Here's an interesting article on the Tabata protocol and short interval intense training in general:

http://www.reebokcrossfitnuernberg.com/the-tabata-protocol-and-the-importance-of-intensity/

Post detailed workout results to comments.

Monday, April 22, 2013 - Workout

Braised Un-pulled Pork

(courtesy of thehealthyfoodee.com)

Warm-Up:
- Light Jog
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Jump Rope Tournament

Strength:
- Strict Press

Conditioning:
CrossFit Football Workout from 4/20/13
5 Rounds -
- 12 Barbell Walking Lunges (35% of Back Squat Max)
- 12 Dynamic Push-Ups
- Sprint 100m

Post detailed workout results to comments.

Saturday, April 20, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard

Strength:
5 Bear Complex (95/65)

Conditioning:
With a Partner -
5 Rounds -
- 200m Relay
- 20 Power Cleans (135/95)
- 20 Wall Ball Shots (20/14)
- 20 Kettle Bell Swings (60/40)

Only one person can work at a time. Post results to comments.

Thursday, April 18, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Strength:
- Deadlift

Conditioning:
CrossFit's Angie -
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Squats

Post detailed workout results to comments.

Wednesday, April 17, 2013 - Workout

Warm-Up:
- Light Jog
- DU Practice
- Joint Mobility (pass throughs)
- 2 Rounds Standard Warm-Up

Group Mobility:
- Partner Hamstring PNF
- Hip Mobility

Conditioning:
21-15-9 -
- Burpee Box Jumps (24/20)
- Hang Power Snatch (95/65)

Post detailed workout results to comments.

Monday, April 15, 2013 - Workout

Notice the difference in his knees in these two squats.  The one on the right creates torque in your hips and is a very safe position for your knees even under heavy load.  The one on the left is a weak position and very hard on your knees because you will be creating more sheer the lower you go and heavier the load.  The one on the right is what I mean when I say, "drive your knees out".

Warm-Up:

- Light Jog

- 35 Consecutive DU's or 3 Minutes of attempts

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:
- Midline Stabilization

Strength:
- Strict Press

Conditioning:
4 Rounds (each in 3 minutes) -
- 300m Run (or scale to whatever you can run in 60 seconds)
- AMRAP of Kettlebell Swings or Wallball Shots

Rest 90 seconds between rounds.  Complete 2 rounds of KBS and 2 rounds of WBS.  It doesn't matter which you start with, but you must alternate movements from one round to the next.

Post detailed workout results to comments.

Saturday, April 13, 2013 - Workout

Warm-Up -
- Light Jog
- Double Under Practice
- Joint Mobility
- 1 Round Standard Warm-Up

Strength -
5 Bear Complex (95)

Conditioning -
For Time -
- 30 Bench Press (95/65)
- 30 Front Squats
- 30 Power Cleans
- 800m Run
- 30 Power Cleans
- 30 Front Squats
- 30 Bench Press

Post detailed workout results to comments.

Thursday, April 11, 2013 - Workout

Butternut Squash and Chicken Mash
(courtesy of thehealthyfoodee.com)

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Gymnastics WOD:

http://gymnasticswod.com/content/wed-0410

- Perform 100 Push-Ups

- Each time you break perform 5 Hollow Rocks

Conditioning:

3 Rounds -

- 60 Double Unders (200 Singles)

- 40 Squats

- 20 Box Jumps (24/20)

Post detailed workout results to comments.

Wednesday, April 10, 2013 - Workout

Gambas Al Ajillo (Garlic Shrimp)

(courtesy of meatified.com)

Warm-Up:
- Light Jog
- 50 DU's or 150 Singles
- Joint Mobility
- 100m Burpee Broadjump

Strength:
Strict Press

Conditioning:
- Run 800m
- 21 Strict Press (95/65)
- Run 800m
- 21 Push Press (95/65)
- Run 800m
- 21 Push Jerk (95/65)

This is a classic CrossFit mainsite workout.  The tricky party is staying strict to each shoulder movement without moving to the next one too early.

Post detailed workout results to comments.

Monday, April 8, 2013 - Workout

Hello everyone and happy Monday!  Since our classes are getting a little bigger and it's getting harder to make special exceptions for everyone I'm going to go ahead and make an official late arrival policy.

Classes start at either 5:30 or 6:30.  In order to complete the prescribed individual warm-up in time for the group portion to start you need to be here and ready to begin your warm-up by that time.  The group portion will typically start at 7 after or 10 after depending on whether we prescribe 1 round of warm-up or 2 on that day.  That means, that your run, double under practice, joint mobility, and X rounds of warm-up should be completed by 7 after for 1 round or 10 after for 2.  If you are late, you will need to do an accelerated warm-up because we are never okay with you working out cold or missing out on any of the group portions in order to finish your individual warm-up.

If you arrive between 1 minute and 7 minutes late (i.e. 5:31-5:37) -
- Do 15 Burpees and pick-up with where the rest of the class is on their warm-up (skip the run and DU practice)

If you arrive between 7 minutes late and 10 minutes late -
- Do 25 Burpees and join the rest of the class

If you arrive more than 10 minutes late, please sit out that class, cheer people on, and join us for the next one.

Warm-Up:
- Light Jog
- 2 Minutes of DU Practice
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Midline Stability

Strength:
- Deadlift

Conditioning:
AMRAP in 6 Minutes of -
- 50m Shuttle Run
- 6 Kettlebell Swings (60/40)
- 6 Knees to Elbows (Scale to 12 Sit-Ups)
Rest 3 minutes and repeat.

Post detailed workout results to comments.

Saturday, April 6, 2013 - Workout

Warm-Up:
- Light Jog or Row
- Joint Mobility
- 2 Rounds Std Warm-Up

Group Warm-Up:
- 500m Row

Conditioning:
With a partner complete:
- 10 x 200m Run
- 300 Double Unders or 1000 Singles
- 150 Box Jumps

Post detailed workout results to comments.

Thursday, April 4, 2013 - Workout

Oven-Braised Mexican Beef

(Click on Link or Pic for Recipe)

Thanks for your flexibility and patience last night in working around the weather.  It looks like we'll have clear skies tonight.

In case you missed it, you can watch the kinda cheesy footage from the 2013 CrossFit Games Open Workout 13.5 announcement last night here:

http://games.crossfit.com/

Because we don't have anyone that can do 90 reps RX'd in under 4 minutes we are going to do a variation of this workout tonight.

Warm-Up:
- Light Jog
- 10 Burpees
- Joint Mobility
- 15 Squats, 15 Push-Ups, 15 Broad Jumps, 15 Knees to Elbows, 5 Candlestick Rolls

Gymnastics WOD:
http://gymnasticswod.com/content/mon-0318
- 20 Shoulder Pass Throughs
- 10 Bridge Ups
- Hold Pike Stretch for 3 Minutes

Conditioning:
5 Rounds -
- 15 Thrusters (100/65)
- 15 Pull-Ups (C2B)

Post detailed workout results to comments.

Wednesday, April 3, 2013 - Workout

Tonight at 7 PM on the CrossFit Games site you can watch some of the fittest people in the world go head to head on the final 2013 CrossFit Games Open workout.

Warm-Up:
- Light Jog
- 40 Consecutive Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Strength:
- Deadlift

Gymnastics WOD:
http://gymnasticswod.com/content/wed-0403
(Videos of all movements at above link)
- 20 Front Leg Swings
- 20 Side Leg Swings
- 20 Back Leg Swings
-  Hold Pike Stretch for 2 Minutes

Conditioning:
10 Rounds of -
- 100m Sprint
- Rest 1 minute between each

Post detailed workout results to comments.

Monday, April 1, 2013 - Workout

Good morning!  I hope everyone had a great weekend.  Thanks to all of you that came to church yesterday. I'm not sure on the exact numbers yet, but it looks like we had our biggest attendance in the 20 year history of Gateway and almost double the number we had on Easter last year.

Warm-Up:
- Light Jog
- 40 Consecutive Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Skill Work:
- Overhead Squats

Strength:
- Strict Press

Conditioning:
CrossFit's Nancy

5 Rounds -
- 400m Run
- 15 Overhead Squats (95/65)

We will scale anyone that can't do proper OH squats to back squats.

Post detailed workout results to comments.