Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Advanced RX Class:

Box Jumps_TravisSnatch 1-1-1-1-1

Snatch 1-1-1-1-1

AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
1 Snatch (pick load)
3 Toes-to-bars
5 Box Jumps (24″/20″)

BTWB 

I read this article below and thought “that’s us”. Michelle and I both got a kick out of the last two points 1) everyone should want to join our gym and 2) when you leave for whatever the reason, it’s like you’re dumping us.

Confessions of a CrossFit Gym Owner  www.boxpromag.com

CrossFit Games Prize Purse Grows in 2015

The Push Press – [video]

Results

Team WOD: 12th Man

12th Fan

Team WOD: “12th Man”

In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#) 10/9 ft
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)

* As a team of 2 run 1200m together, then in remaining time AMRAP of WB, BJ, DL.
* Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)

BTWB  

Friday’s results are now posted.  Please see previous post.

This team WOD for Saturday was for all you 12’s to get fired up for the eventual Hawks win over the Panthers! Looks like I need to come up with something for next Saturday for the NFC Championship so I don’t jinx the team.

Results

Strict Pull-ups : 5×5 & 4 RFT: Rows and 400 m

Strict Pull-ups_KimStrict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

4 RFT: Rows and 400 m

4 rounds for time of:
Row, 500 m
Run, 400 m

BTWB   

Bodyweight day. After some strict pull-up practice to build pulling strength the finisher was pure cardiorespiratory endurance. This was a good shift after a few high intensity max effort type workouts this week. Over the next two months as we approach the Open we will see more of a shift in the conditioning workouts to focus on intervals or rep schemes that lend itself to max efforts at a higher intensity as well as those that emphasize endurance.

Stop the Slop Challenge:

Kris and Nu are doing a Whole30 this month for Stop the Slop. Check out the blog she started with some recipes:

nustrition.blogspot.com 

Also check out the Living Paleo FB page for recipe ideas to share within the gym.

CrossFit Games Prize Purse Grows in 2015

Results

Results cont

Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press

Back Squat_CyrusDU_Michelle

Back Squat 5-5-5-5-5

Back Squat 5-5-5-5-5

100 KB swings EMOM burpees

For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.

Rest, then complete:

AMRAP 3 mins: Double Unders and Dumbbell Push Press

Complete as many rounds as possible in 3 mins of:
20 Double Unders
6 Dumbbell Push Press, pick load

BTWB  

Congrats on your 1 year CF anniversary Allison S.!

The Front Squat – [video]

Results

Results cont

Push/Split Jerk 1-1-1-1-1 & AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

AMRAPPush/Split Jerk 1-1-1-1-1

Push or Split Jerk 1-1-1-1-1
* Choose Push or Split

AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

Complete as many rounds as possible in 7 mins of:
12 Box Jumps (24″/20″)
6 Thrusters (75#/55#)
9 Toes-to-bars

BTWB 

Fixing A Slow Turnover In the Snatch Or Clean www.catalystathletics.com

The Shoulder Press – [video]

It’s time for our annual Stop the Slop Challenge! It starts TODAY! If you need to weigh-in then please make it up tomorrow with your coach before you workout.

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!
Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

  • 30 Day Stop The Slop… starts MONDAY, January 5th!
  • Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
  • Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
  • Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
  • Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
    (Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

Results
Results cont

Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

DSC_2504

Advanced RX Class:

Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch

9-7-5: Power Snatches and Bar Muscle Ups

9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up

Rest 5 minutes, then complete:

21-15-9: Row (calories) and Up And Over Box Jumps

21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)

BTWB 

It’s time for our annual Stop the Slop Challenge!

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!
Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

  • 30 Day Stop The Slop… starts MONDAY, January 5th!
  • Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
  • Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
  • Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
  • Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
    (Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

The Air Squat – [video]

Results

Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps

Teammates

Main Class:

Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps

In teams of 3 each person will complete 1 round for time of:

For Time:
400m Run
60 Air Squats
50 AbMat Sit-ups
40 Kettlebell Swings (53#/35#)
30 Push-up (hand release)
20 Ground To Overheads (115#/75#)
10 Up And Over Box Jumps (24″/20″)
Post total time.
* Follow the leader. Team members cannot move to the next station unless the person in front of them has moved on.
** You may run only if the person ahead of you has completed their 400m run.
*** Last person to finish up and over box jumps ends time.

Congrats Cassie on hitting your 100th WOD today! Way to push to finish your goal of 100 by the New Year!
Cassie_100 WOD

Results

Bear Complex 1-1-1-1-1 & AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Dan_BearBear Complex 1-1-1-1-1

Bear Complex 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
* You must Power Clean. A Thruster counts. You must complete the whole movement complex without letting go of the bar.

AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Complete as many rounds as possible in 12 mins of:
9 Burpees
7 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders

We are now back to normal hours. As of today the Holiday Schedule is over! Hope everyone had a Happy Holiday and you are all ready to get back to work in in gym for 2015!

Results

Results cont

Long May You Run … and Lift” – CrossFit Journal [article]

Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" – Muscle Ups : 1 rep + 1 rep / 1 min

DSC_5095

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls(20#/14#)

Optional Checkout (Choose):

“Death By” – Muscle Ups : 1 rep + 1 rep / 1 min

Death By Muscle Up

With a continuously running clock perform:
1 Muscle Up in the first 1 min,
2 Muscle Ups in the second 1 min
3 Muscle Ups in the third 1 min

Continuing this for as long as you are able.
Choose “Death by” Ring MU, Bar MU or Strict Pull-up.

Photo by Rob W.

This conditioning workout felt a lot like the CrossFit Games Open. With that in mind, here’s the upcoming schedule of the CF Games season. Expect the return the Open workouts with announcements each Thursday (We will stream the announcement in the lobby) and then programming the WOD on Fridays.  The Open begins 2/27 in our gym (announcement on Thursday at 5pm 2/26). There will be a new workout announced each Friday until March 27th. Each Friday we will have all classes completing the Open workout culminating with “Friday Night Lights” for the PM classes.

2015 Reebok CrossFit Games Season Schedule

It’s You Vs. You in 2015 blog.beyondthewhiteboard.com

Results

Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

Build Your Bar_Don DLDeadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

For time:
30 Deadlifts (225#/155#)
Run 400m
20 Hang Power Cleans (185#/135#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 400m

* Plan your bar to make three drops in weight. Do NOT overdo it on the DL! You should have no problem maintaining 1-2 sets on the DL of 10 good reps per set, not struggling through with slow sets of 5 or less.

BTWB 

Get ready to Stop the Slop! Coming soon will be our annual Performance and Nutrition Challenge. While it’s intended to be a Paleo Challenge, you will have the ability to complete a cleanse, or simply eat cleaner to maximize results.  To win though you will need to have the best improvement.

Archived coverage from the 2009201020112012 and 2013 CrossFit Games has been released.

Results

Results cont