Saturday, June 1, 2013 - Workout

Warm-Up:

- Light Jog

- 40 Consecutive Double Unders

- Joint Mobility

- 2 Rounds Standard Warm-Up

Conditioning:

Part 1:

- Sprint Work

Part 2:

Complete with a Partner -

- 100 Double Unders (300 Singles)

- 100 Walking Lunges

- 100 DB Push Press (35/25)

- 100 Squats

- 100 Sit-Ups

Only 1 of you working at a time. Both must count every rep out loud for it to count.

Post results to comments. 

Thursday, May 30, 2013 - Workout & Summer Challenge Info

Our Summer Partner Challenge starts next Monday, June 3, and will run until Friday, July 12.  Important notes -

- The cost of the challenge will be $50 per person and 100% of the money will go back to the 1st, 2nd, and 3rd place teams.  Because all of the money is going back to the winning teams, it would be best if you could pay in cash.  The money is due by June 14.  If that's not doable for you, but you would like to be in the challenge, please talk to Mary or me about it.  We want everyone to participate in the challenge if at all possible.

- You need to pick a partner before next Monday.  It would be best if you pick someone that regularly works out at the same time as you.  About half of the workouts will be done as a team, so you will need to be at those workouts together.  If you don't want to pick your own partner, let me or Mary know that you want to be in the challenge, but don't have a partner and we will assign one for you.

- The majority of the points will come from gains in performance over the 5 weeks, but there will be other things scored as well...including food logs.  Even though we won't be scoring body composition, the winning team will definitely be one that takes their nutrition very seriously.  We will pass out information on the eating plan that we would recommend on Monday, June 3.

- If you have any questions or need clarification before the challenge starts next week, please don't hesitate to ask.

Warm-Up:

- Light Jog

- 40 Consecutive Double Unders

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Thruster

Conditioning:

21 - 15 - 9 -

- Deadlift (275/185)

- Burpee Box Jumps (24/20)

Post detailed workout results to comments. 

Wednesday, May 29, 2013 - Workout

Warm-Up:

- Light Jog

- 40 Consecutive Double Unders

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Power Clean

Conditioning:

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 KB Swings (62/44)

- 12 Pull-Ups

Post detailed results to comments. 

Monday, May 27, 2013 - Workout

Warm-Up:

- Light Jog

- 40 Unbroken DU's

- Joint Mobility

- 2 Rounds Standard Warm-Up

Skill Work:

- Thruster

Conditioning:

CrossFit's Jackie -

- 1000m Row

- 50 Thrusters (45/35)

- 30 Pull-Ups

Post detailed workout results to comments. 

Memorial Day Weekend Schedule

Saturday, May 25 - 8:30 AM

Monday, May 27 - 8:30 AM

No evening classes on Monday. 

Saturday, May 25, 2013 - Workout

Happy Birthday to my gorgeous wife, Lindsay!

Please Note - We will only have our 8:30 AM workout on Monday, Memorial Day. There will be no evening classes. 

Warm-Up:

- Light Jog

- 30 Consecutive Double Unders

- Joint Mobility

- 2 Rounds Standard Warm-Up

Skill Practice:

- Wall Ball Shot

Conditioning:

5 Rounds for time:

- 100m Partner Med Ball Throw

- 40 Box Jumps

- 50 Sit-Ups

- 60 Squats

This workout will be completed with a partner. Each team will have 1 medicine ball that is theirs for the entirety of the workout; the ball may not touch the ground at any point during the workout. For the partner med ball throw only the person without the ball may move. For the other 3 movements one of you must have the ball at all times while you complete the total reps. Both the person with and the person without the ball can gain reps towards your total. If either of you drop the ball you must restart that set at 1. 

Post workout results to comments. 

Thursday, May 23, 2013 - Workout

Warm-Up:

- Light Jog

- 3 minute double under attempts

- Joint Mobility

- 2 Rounds Standard Warm-Up

Skill Work:

- Hang Squat Clean

Conditioning:

5 Rounds for Time:

- 400m Run

- 5 Hang Squat Cleans (155/105)

- 15 Push-Ups

Post detailed workout results to comments. 

Wednesday, May 22, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 3 Rounds Standard Warm-Up

Strength:

- Power Clean

Conditioning:

AMRAP in 15 Minutes of:

- 200m Run

- 10 Deadlifts (225/135)

- 10 Box Jumps

Post workout results to comments. I miss you guys!

Monday, May 20, 2013 - Workout

Here's the next video in the air squat series.  If you can't see the embeded video try this link:

http://gymnasticswod.com/content/air-squat-progression-pt2

Details at GymnasticsWOD

Warm-Up:

- Light Jog

- 35 Consecutive DU's or 125 Singles

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength:

- Thruster

Conditioning:

21-15-9-

- Ground to Overhead (135/95)

- Toes to Bar

Post detailed workout results to comments. 

Saturday, May 18, 2013 - Workout

Warm-Up:

- Light Jog or Row

- Joint Mobility

- 2 Rounds Standard Warm-Up

Skill Work:

 - Squat

Conditioning (with a partner):

3 minute AMRAP of:

Row for Calories while partner holds bumpers in pinch grip. Switch every time a bumper plate is dropped. 

90 Second Rest

3 minute AMRAP of:

Push-Ups while partner holds a plank. Switch every time fail on plank. 

90 Second Rest

3 minute AMRAP of:

Sit-Ups while partner holds barbell overhead. Switch every time you have to bring the weight down. 

90 Second Rest

3 minute AMRAP of:

Air Squats while partner holds a ring row. Switch every time you fail on ring row.

Post total number of reps for your team to comments. 

Thursday, May 16, 2013 - Workout

Don't forget that our Saturday class will be moving from 8:00 AM to 8:30 AM starting this Saturday.

We will be looking a lot more closely at the Air Squat over the next few weeks and working to improve everyone's squats.  Here is the first in a series of videos by Carl Paoli looking at the fundamentals of squatting and teaching it from scratch. If you have trouble viewing the embeded video try it on the gymnasticswod website:

http://gymnasticswod.com/content/air-squat-progression-pt1

Details at GymnasticsWOD

Warm-Up:
- Light Jog
- Jump Rope Practice
- Joint Mobility (loosen and stretch hamstrings well)
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- Hamstring Warm-Up

For Time:
- 800m Run

Conditioning:
5 Rounds -
- 100m Sprint
- 10 Power Snatch (95/65)
- 15 Sit-Ups
- 20 Double Unders

Post detailed workout results to comments.

Wednesday, May 15, 2013 - Workout

Garlic Roasted Shrimp with Zucchini Pasta

(Courtesy of http://cookeatpaleo.com/)

Starting this Saturday, May 18, we are moving the Saturday morning workout to 8:30 AM.  We are doing this to make it easier for our "non-morning people" to attend and to keep it consistent with our 8:30 weekday class that is currently being trialed.


Warm-Up:
- Light Jog
- 40 Consecutive Double Unders or 3 minutes of attempts
- Joint Mobility
- 2 Rounds Standard Warm-Up

Strength:
- Power Clean

Conditioning:
AMRAP in 7 Minutes of -
- 7 Burpees
- 7 Med-Ball Cleans (20/14)

Rest 3 minutes and repeat.

Post detailed workout results to comments.

Monday, May 13, 2013 - Workout

Warm-Up:
- Light Jog
- 40 Consecutive Double Unders or 120 Consecutive Singles
- Joint Mobility
- 1 Round Standard Warm-Up

Skill Work:
- Squat

Strength:
- Thruster

Conditioning:
3 Rounds -
- 400m Run
- 10 Touch And Go Power Cleans (115/75)
- 15 Unbroken Wall Ball Shots (20/14)

The power cleans and wall ball shots must be done unbroken.  If you take a break at any point during the set you must restart at 1.  The power cleans should just touch the ground and come right back up and the wall ball shots should be a fluid continuous motion for all 15.  You may rest as needed after each movement before moving on the next, but once you start a movement you must finish without resting or you restart that set.

Post detailed workout results to comments.

Saturday, May 11, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Strength/Skill:

- Hang Squat Cleans

Conditioning:

4 Rounds (each in 3 minutes)-

- 250 Single Jump Ropes

- AMRAP of Sit-Ups

Or AMRAP of Overhead Squats (45/35)

Alternate AMRAP's performing 2 rounds of each movement. Rest 90 seconds between rounds. 

Thursday, May 9, 2013 - Workout

Warm-Up:
- Light Jog
- 50 Double Unders or 100 Singles
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 100m Burpee Broad Jump

Conditioning:
CrossFit's Cindy -
AMRAP in 20 Minutes of -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

Here's a video of Northwest CrossFit doing the workout:



Post detailed workout results to comments.

Wednesday, May 8, 2013 - Workout

Warm-Up:
- Light Jog
- DU Practice
- Joint Mobility
- 3 Rounds Standard Warm-Up

Group Warm-Up:
- Pull-Up Work

Conditioning:
4 Rounds -
- 300m Run (edge of road and back)
- 25 Push-Ups
- 30 Walking Lunges

Post detailed workout results to comments.

Monday, May 6, 2013 - Workout

Warm-Up:
- Light Jog
- 50 Double Unders or 100 Singles
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 400m Run For Time (from the trampoline back to the edge of the basketball court)

Conditioning:
- 20 Dumbbell Push Press (35/25)
- 2 Jumping Squats (unweighted, jump at least 4" off the ground)
- 18 DB Push Press
- 4 Jumping Squats
- 16 DB Push Press
- 6 Jumping Squats
....
....
- 2 Db Push Press
- 20 Jumping Squats

Start with 20 Db Push Press followed by 2 Jumping Squats and continue decreasing the dumbbell push press by 2 each round and increasing the jumping squats by 2 until you finish the round with 2 DB Push Press and 20 Jumping Squats.  If it's easier for you to count this way every round will total to 22 total reps combining the DB Push Press and Jumping Squats.


Post detailed workout results to comments.

Saturday, May 4, 2013

Warm-Up:
- Light Jog
- 3 minutes DU Practice
- 2 Rounds Standard Warm-Up

Mobility:
- IT Bands
- Shoulders

Conditioning:
30 Bench Press (135/95)
30 Med Ball Sit-ups
400m Run
20 Bench Press
20 Med Ball Sit-Ups
400m Run
10 Bench Press
10 Med Ball Sit-Ups
400m Run

Thursday, May 2, 2013 - Workout

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

Strength:
- Power Clean (Find 1RM)


Conditioning:
6 Rounds (Each in 2 Min.) -
- 10 Push-Ups
- 10 Squats
- AMRAP of Wall Ball Shots or Box Jumps

Rest 1 minute between rounds.

Post detailed workout results to comments.

Wednesday, May 1, 2013 - Workout

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

Strength:
- Find 1RM Thruster




Conditioning:
For Time -
- 800m Run
- 10 Thrusters (115/75)
- 20 Walking Lunges
- 30 Kettlebell Swings (62/44)
- 40 Sit-Ups
- 50 Double Unders (150 Singles)
- 40 Sit-Ups
- 30 Kettlebell Swings
- 20 Walking Lunges
- 10 Thrusters
- 800m Run

Post detailed workout results to comments.