CrossFit Blog

  1. 8
    Jun
    2013
    5 comments

    Sat, Jun 8th

    Skill
    12 Minutes to Establish a 1RM Snatch

    Strength
    1X20 HBBS @ 90% of 01/06/2013

    *Notes: The goal is to finish all 20 reps with no slowing of pace and no pause/rest. Try to complete the set as quickly as possible.

    Conditioning
    4 rounds for time of:

    2 Bar Muscle Ups
    100m Run
    4 Cleans 100Kg/60Kg
    100m Run

    Structure & Purpose

    How CrossFit Embraced Fans And Became The Next Great Spectator Sport – David Tao

  2. 7
    Jun
    2013
    5 comments

    Fri, Jun 7th

    Gymnastics Warm Up
    10 minutes, alternating:
    Bar Muscle Ups
    Handstand Push Ups

    Strength
    7X3 Banded Deadlifts @ 60%

    Conditioning
    4 x 400m Runs, Rest 1:1

    Strengthen Your Mental Game – Rick Scarpulla

  3. 5
    Jun
    2013
    7 comments

    Wed, Jun 5th

    em>Gymnastics Warm Up
    10 Minutes, alternating:
    Toes to Bar
    Shoulder Touches

    Skill
    10X1 Hi-Hang Clean & Jerk – heaviest possible, rest 60 sec.

    Conditioning
    Run 800m

    3 rounds of-

    12 Ring Dips
    8 Strict Pull-ups

    Run 800m

    Focus More on Your Brain and Less on Your Diet if You’re Serious About Losing Weight – Darya Rose

  4. 4
    Jun
    2013
    7 comments

    Tue, Jun 4th

    Gymnastics Warm Up
    10 Minutes, alternating:
    Scap Ring Rows
    Scap Push Ups

    Strength
    5X5 Tempo HBBS @ 70% – rest 60 sec

    Conditioning
    15 Burpee Over-the-Box Jumps 20″/16″
    15 Power Cleans 60Kg/40Kg
    15 Burpee Over-the-Box Jumps 20″/16″
    30 Front Squats 60Kg/40Kg
    15 Burpee Over-the-Box Jumps 20″/16″
    15 Push Jerks 60Kg/40Kg
    15 Burpee Over-the-Box Jumps 20″/16″

    Breaking the Mental Barrier – Josh Bridges

  5. 3
    Jun
    2013
    5 comments

    Mon, Jun 3rd

    Class times today are 10am/12 noon/5:30pm/6:30pm

    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Skill
    10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.

    Conditioning

    4 rounds for total working time of:

    200m Run
    20 Kettlebell Swings 32/24kg
    20 Barbell Reverse Lunges (alternating – front rack) 45Kg/30Kg

    Work:Rest – 2:1

    *All efforts should be at 100% intensity.



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    Olympic Weightlifing: Breaking It Down – Diane Fu

  6. 2
    Jun
    2013
    0 comments

    The Week Ahead Jun 3rd-Jun 8th

    Monday
    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Skill
    10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.

    Conditioning

    4 rounds for total working time of:

    200m Run
    20 Kettlebell Swings 32/24kg
    20 Barbell Reverse Lunges (alternating – front rack) 45Kg/30Kg

    Work:Rest – 2:1

    *All efforts should be at 100% intensity.

    Tuesday
    Gymnastics Warm Up
    10 Minutes, alternating:
    Scap Ring Rows
    Scap Push Ups

    Strength
    5X5 Tempo HBBS @ 70% – rest 60 sec

    Conditioning
    15 Burpee Over-the-Box Jumps 20″/16″
    15 Power Cleans 60Kg/40Kg
    15 Burpee Over-the-Box Jumps 20″/16″
    30 Front Squats 60Kg/40Kg
    15 Burpee Over-the-Box Jumps 20″/16″
    15 Push Jerks 60Kg/40Kg
    15 Burpee Over-the-Box Jumps 20″/16″

    Wednesday
    Gymnastics Warm Up
    10 Minutes, alternating:
    Toes to Bar
    Shoulder Touches

    Skill
    10X1 Hi-Hang Clean & Jerk – heaviest possible, rest 60 sec.

    Conditioning
    Run 800m

    3 rounds of-

    12 Ring Dips
    8 Strict Pull-ups

    Run 800m

    Friday
    Gymnastics Warm Up
    10 minutes, alternating:
    Bar Muscle Ups
    Handstand Push Ups

    Strength
    7X3 Banded Deadlifts @ 60%

    Conditioning
    4 x 400m Runs, Rest 1:1

    Saturday
    Skill
    12 Minutes to Establish a 1RM Snatch

    Strength
    1X20 HBBS @ 90% of 01/06/2013

    *Notes: The goal is to finish all 20 reps with no slowing of pace and no pause/rest. Try to complete the set as quickly as possible.

    Conditioning
    4 rounds for time of:

    2 Bar Muscle Ups
    100m Run
    4 Cleans 100Kg/60Kg
    100m Run

  7. 1
    Jun
    2013
    4 comments

    Sat, Jun 1st

    Skill
    10 Minutes to establish a 1RM Clean & Jerk

    Strength
    1 x 20 HBBS

    Conditioning
    10 Chest to Bar Pull Ups
    10 Wall Balls
    8 Chest to Bar Pull Ups
    15 Wall Balls
    6 Chest to Bar Pull Ups
    20 Wall Balls
    4 Chest to Bar Pull Ups
    25 Wall Balls
    2 Chest to Bar Pull Ups
    30 Wall Balls

    8 Ridiculous Nutrition Myths Debunked – Kris Gunnars

  8. 31
    May
    2013
    6 comments

    Fri, May 31st

    7X3 Banded Deadlifts @ 55% Bar Weight

    7 minute AMRAP of:

    7 Hang Power Cleans 70Kg/45Kg
    30 Split Jumps

    *Rest 2 minutes – then:

    Run 800m for time

    A moment I will never forget for as long as I live – Michael Winchester
    The Dust Has Settled – Spencer Arnold

  9. 29
    May
    2013
    7 comments

    Wed, May 29th

    Gymnastics Warm Up
    10 Minutes, Alternating:
    Toes To Bar
    Ring Dips

    5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

    Conditioning

    For time:

    2 rounds of-

    Run 400m
    8 Strict Pull-ups

    -then (no rest)-

    40 Barbel Weighted Step ups (Front Rack – 20″ Box) 52.5Kg/35Kg

    -then (no rest)-

    2 rounds of-

    Run 400m
    8 Strict Pull-ups

    Insulin and Diet (Part One): What Does Insulin Do? – Danny Lennon
    Insulin and Diet (Part Two): How to Make Insulin Work FOR You – Danny Lennon

  10. 28
    May
    2013
    9 comments

    Tue, May 28th

    Gymnastics Warm Up
    10 Minutes, Alternating:
    Rope Climbs
    Shoulder Touches

    Strength
    5X2 Tempo High Bar Back Squat @ 85% – rest 90 sec.

    *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

    Conditioning

    For time:

    20 KB Snatches (10l/10r) 24/16Kg
    20 Pistols (alternating)
    20 KB Snatches (10l/10r) 24/16Kg
    20 Pistols (alternating)
    20 Box Jumps 24/20″
    20 KB Snatches (10l/10r) 24/16Kg
    20 Box Jumps 24/20″
    20 KB Snatches (10l/10r) 24/16Kg

    (20 Minute Time Cap)

    Injury 101: When Are You Ready to Return? – Joshu Zavertnik