Community. Coaching. Caring. Since 2009.
5 RFT: Handstand Push-ups, Back Squats and Runs5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m
* Scale HSPU to 1 AbMat or box pike or seated DB press.
For distance:
Handstand Walk, 2 mins
* Use mat lengths to calculate total distance walked. Scale to HS hold practice or shoulder taps.
For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups
“Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.” ~ CrossFit.com
Nutrition:
New edition of CFJ Issue 21, “Zone Meal Plans” – CrossFit Journal [article]
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m
Photo by Rob W.
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Every 1 minute for 7 mins do:
1 Snatch
2 Overhead Squats
* Choose load
Complete as many rounds as possible in 12 mins of:
Run 100m
9 Overhead Squats (95#/65#)
1 Rope Climb (15 ft.)
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
The Hollow Rock Pain Cave:
Above photos by Rob W.
ATTENTION: Memorial Day Schedule:
The ONLY class times on Monday are below. We will host the annual Murph WOD on Monday 5/25 with waves at:
We will have a sign up in the gym for start times. You can choose to do Murph or 1/2 Murph and scale accordingly.
There are NO other classes besides these times on Monday 5/25 due to the Holiday!
Please make sure to sign up on the whiteboard.
Wishing Mike H. a happy 100th WOD and Overhead Squat Day! So cool to see people stick with CrossFit to hit a milestone like 100.
Squat Clean 2-2-2-1-1-1
Warm up for the Regional MU/Clean ladder
For time:
15 Muscle-ups
1 Squat Clean (205#/135#)
1 Squat Clean (225#/145#)
1 Squat Clean (245#/155#)
1 Squat Clean (255#/165#)
1 Squat Clean (265#/175#)
Scale 15 MU to 25 C2B pull-ups
Complete as many rounds as possible in 5 mins of:
20 Double Unders
15 Push Press (75#/55#)
10 Front Rack Lunges (75#/55#)
Photo by Rob W./ Photobomb by Michelle
Events:
Memorial Day Murph:
Coming up soon! Tune in for the schedule for this annual Memorial Day Hero WOD.
31Heroes:
We are registered once again to host the annual Team WOD 31 Heroes this August on Saturday 8/1. This will be our 5th year doing this workout. To sign up go here and click on the register link next to our gym.
In addition to typical weight/power lifting training I love to program complexes and EMOM’s. Their benefits are many vs. the standard strict strength program of fixed sets of single reps or no time domain. This article sums up what complexes are and why we do them.
Using Complexes: When, How and Why www.catalystathletics.com
Every 1 min for 10 mins: Hang Power Cleans and Hang Squat CleansEvery 1 min for 10 mins do:
1 Hang Power Clean, pick load
1 Hang Squat Clean, pick load
* Perform both as a complex (linked as a set).
As many reps in 8 mins as you can of:
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Squat, 20 secs
Rest 10 secs
Muscle-up, 4 mins
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Rest 3 minutes, then complete Pt. 2. Scale MU to max rep Ring dips or Jumping Muscle-ups.
Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
What is “Test 3“? Read the link from the CrossFit Journal for the original 5 CrossFit tests back from 2003 that were designed to test the Ten General Physical Skills we train (strength, stamina, power, speed, cardiovascular endurance, agility, flexibility, accuracy, coordination, and balance).
3 rounds for time of:
5 Strict Toes To Bars
10 Hollow Rocks
15 AbMat Sit-ups
Rest 1 min
* Scale strict T2B to strict L sit raise (legs out) or a strict K2W
Photo by Rob W. (Deadlift photo)
Sorry for the late posts and results pics, I’ve been down for the count the past couple days. The past two posts are now updated.
With Regionals upon us, the individual and team events are now released. This year’s programming is well balanced across broad time and modal domains, with a return towards lighter weights and higher intensity for the Hero WOD’s; along with a great twist on one of last year’s best Games workouts (Sprint Clean Ladder) and two of the more interesting Regional workouts (HS walk and Snatch events). Can’t wait to watch the best move through these in some ridiculously fast times.
Individual Regional Events Announced
Team Regional Events Announced
CrossFit Games Update: May 7, 2015
CrossFit Games Update: May 6, 2015
Congrats to Amy B. and to Brett and TaylorSue for all hitting WOD #100 this week!
Teams of 3 people, one person at a time. For total time.
3000m row (everyone shares the same rower)
Then –
100 burpee pull ups (same pull up bar per team)
100 ball slams (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 20lb medball power clean and jerk)
*Women’s Rx
Super advanced: 2 people per team, same amount of work.
Teams of 2 or 3
For time:
Run, 200 m
21 Hollow Rocks
21 AbMat Sit-ups
Run, 100 m
15 Hollow Rocks
15 AbMat Sit-ups
Run, 50 m
9 Hollow Rocks
9 AbMat Sit-ups
5 Strict Pull-ups
Every 1 min for 5 mins.
If you can’t do 5 in a minute choose a number to maintain across.
Squat Clean 1-1-1
After Pull-ups. Take 10 minutes, work up to three heavy singles prior to “Death By”.
Death By Squat Clean
With a continuously running clock perform:
1 Squat Clean (135#/95#) in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.
Julianna won a Silver medal today in the USAW Regionals with a 62/77/139kg total in the teens 16-17 yr/58kg category representing the Paramount Barbell Club. In addition to the upcoming Youth Nationals she will also be competing in the 2015 CrossFit Games teens category this summer after finishing the CF Games Open in 8th place worldwide. Right now she has qualified for a spot on the US team for the Pan Am Games. Way to use your fitness! Congrats we are proud of you!
For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)
Hollow Rocks 3×10
Rest as needed between sets.
For quality, not time.
