Friday March 28th

Well 14.1 has been announced! It should be a fairly familiar workout as we have done it twice in the last 6 months! I have not heard from some of you as to when you want to complete the workout. We will be at the gym from 5-7 pm tomorrow night so stop in as soon as you can so we can get you set up and organized for the WOD 

So far I have 

5:00- Sue and Brandi 

6:00 Kieran and Colleen 

4/ 22?? Lets get it together peeps

Prep

Snatch mobility

3x

20 doubles

10 snatch 

* build as you go 

Strength

Front squat

6x2-3 at 67% 

Conditioning 

14.1 

10 min AMRAP 

30 doubles 

15 power snatch 75/55

Recovery 

Low back stretches

Trap smash 

Thursday February 27 2014

I am very happy with the number of people who have signed up for the open from our gym!! Last year we had 8members register for the open. This year we have 22! It's going to be a very exciting 5 weeks, yes you will work hard, but I assure you you will be happy you did the work! I NEED to know from each of you what time works for you to do your open WOD. Each individual competitor must have a judge so arrangements need to be made for you to complete the workout. I would love to see everyone so the WOD Friday evenings, but I do understand if things come up. Please tell your Coach's when you can complete the WOD. We plan on running heats Friday at 5:00, 5:30, 6:00 and 6:30. You will all be responsible for warming yourselves, a suggested warm up will be on the board. The First open WOD will be broadcasted Thursday night at 5pm.... How exciting! 

Prep 

3x 

5 KB Windmill per side 

10 wall ball shots 

15 double unders 

Conditioning

Spend 15 min on your weakest but most achievable gymnastics movement 

Spend 15 min working on your weakest weightlifting movement.

Recovery

Stretch 

Breathe

Get a good nights sleep and fuel properly 

Please use today's session to work on any last minute things, ask questions and have some fun 

Wednesday February 26th 2015

Prep 

Row 1000m 

Dynamic shoulder stretches 

25 GHD sit ups 

Strength/ skill 

Kipping pull up work 

Conditioning

10 min EMOM row 150m

10 min EMOM 10 shuttle runs 

10 min EMOM 7 Burpees 

Recovery

25 GHD sit ups

Calf smash 

Alexander shoulder stretch 

Tuesday February 25th

Prep 

20 shuttles 

KBS review 

3x 

1 wall walk 

10 scap pull ups 

10 push ups 

Strength 

20 min EMOM 

Odd 1-5 Ring dips 

Even 1-5 strict HSPU 

Conditioning

3 RFT

30 Russian KB swing

30 walking lunge

30 double unders 

Recovery

50 banded rows 

Tricep smash 

Monday February 24 2014

The open starts this week!! 

Prep 

3x 

20 doubles 

20 wall slides 

20 shuffle steps each way 

20 knee push outs 

Strength 

Back squat 5x5 at 87% 

Conditioning 

4 min AMRAP 

3 CTB 

3 strict HSPU 

30 calorie row 

1 min rest 

4 min AMRAP

6 Pistols 

6 hollow rock 

60 Double unders 

1 min rest 

4 min AMRAP 

9 Box Jump 

9 Burpee 

9 ring dip 

Recovery 

Bottom squat position 1 min

Banded pigeon 

Saturday February 22 2014

Prep 

Row 1000m 

Coach's choice dynamic

Burgener warm up 

Strength

Front squat 

6x 2-3 @ 67% 

Conditioning 

Barbel complex 

6 rounds for max load 

3 Deadlift

3 hang clean 

3 Jerk 

* automatic 25 Burpee penalty if the bar is set down during the complex. 

Recovery  

Trap smash 

Friday February 21 2014

Prep 

3x 

10 shuttles 

3 snatch 

3 T2B 

3 Box jump 

* build as you go 

Strength 

KB technique work 

3x20

Conditioning 

9 min AMRAP 

3 power snatch 65/95

6 T2B 

9 Box jump 20/24 

Foundations 

3 power snatch 45/65

6 floor wipers 

9 box jump 18/20 

Recovery 

Hollow bodies 

Calf smash

Shoulder stretches with band 

Thursday February 20th 2014

Prep

Pec/ tricep mobility 

4x 

20 doubles 

10 knee push outs per side 

5 KB windmills per side

Strength 

10 min EMOM

Mech -10 sec ring holds

Consistency-1-5 ring dips 

Intensity- 1-5 weighted rind dips 

Conditioning 

7 min AMRAP 

25 Doubles

7 Thrusters 95/135 

Foundations

7 min AMRAP 

50 singles

7 thrusters 45/65 

Recovery 

Calf smash 

20 band pulls at each position 

Wednesday February 19th 2014

Prep 

Run 800m 

10 GHD back ext 

25 banded air squats

Strength

5x5 back squat 

85% 

Conditioning 

WOD 

50-40-30-20-10

Push ups 

Sit ups 

Foundations

50-40-30-20-10 

Incline push ups 

Sit ups 

Recovery 

25 banded air squats 

Couch stretch 2 min per side 

Light roll of quads 

Tuesday February 18th 2014

Prep

3x 

Row 500m 

10 overhead squat- build each round 

1 muscle up/ progression 

Strength

10 min EMOM 1-5 

Mech- Ring rows 

Consistency- Pull ups 

Intensity- CTB 

Conditioning 

WOD 

11.4

60 bar facing Burpees 

30 Overhead squat 90/ 120 

10 muscle ups 

* 15 min time cap 

Foundations

60 bar facing Burpees 

30 overhead squat 45/65 

10x 3 pull up 3 dip or 3 ring row 3 dip 

* 15 min time cap 

Recovery 

Legs up wall

Groin/ hip stretches 

Low back stretches 

Monday February 17th

We have a regular WOD at 9 am and a family WOD at 10am! Please bring your family in for a fun WOD even if they do not CrossFit, the more the merrier!

Prep 

Row 500m

Burgener warm up- once with a dowel once with an empty bar 

Strength

Find a 1 RM power clean 

Conditioning 

For everyone 

" The Chief" 

5x 3 min AMRAP 

3 Power clean

6 push ups 

9 air squat 

* 1 min rest between rounds 

Recovery 

Gather your family members 

Family WOD 

In partners or groups 

10 min AMRAP 

2 min max Burpees to buy in then; 

2 piggy back shuttle runs 

4 Sit ups each ( one partner works at a time)

2 wheel barrow shuttle runs 

4 box jumps each ( one partner works at a time) 

Blow up one balloon 

 * Score will be the combined number of Burpees plus the number of balloons you blow up. 

Saturday February 14th 2014

Prep 

Hamstring/ hip mobility 

2x 

Row 500m 

25 banded good mornings 

Burgener warm up 

Strength 

Mechanics work on Deadlift for 10 min

Consistency find a 3 RM Deadlift 

Intensity 5x3 Deadlift @ 80% of 1rm

Conditioning 

WOD 

5 Rounds 

3 Ring Dip 

6 Toes To bar 

9 Power Snatch 65/95 

Foundations 

5 rounds 

5 push ups 

6 floor wipers 45/65

9 power snatch 45/65

Recovery 

Low back twist 

25 banded good mornings 

Friday February 14th

Prep 

Hamstring/ Hip mobility 

Partner shuttle run/ isometric hold 

Strength

Front squat 6x2-3 @ 67% 

WOD 

With a partner; 

Row 500m while partner performs max Burpees 

100 double unders while partner performs max KBS 35/50 

30 Lunges in the front rack position 65/95 while partner does max air squats 

* each partner will do each exercise with a 1 min rest in between. Score will be the total number of Burpees, KBS, Air squats

Recovery 

Stretch what is sore 

Thursday February 13th 2014

Has everyone signed up for the open? The more people we can get signed up from our gym, the better chance we have of getting a team in for regionals. The open really is such a fun time of year and really, you are all going to be going the workouts anyway! I would like to do the open workouts Friday nights around 5:30, that way maybe more people can come out and cheer! Of course if you can not make it Friday we can arrange another time to have your workouts judged. Please let me know what you think of this. 

Prep 

Hip/ hamstring mobility 

Row 1000m 

Coach's choice dynamic

Strength 

Rope climb technique 

WOD 

4 Rounds not for time

Row 250m

1 rope climb 

25 GHD sit ups 

Foundations 

4 Rounds not for time 

Row 250 m

5 Ring Rows+ 10 Air squat

25 modified GHD sit up 

Recovery

Banded pigeon pose 

February 12th 2014

Prep 

Hamstring/ hip flexor smash 

3x 

2 Turkish get ups per side

5 windmills 

10 KB SDHP

Strength

Mechanics: 3-5 push ups EMOM 

CONSISTINCY: max hold HSPU EMOM 

Intensity 3-5 HSPU EMOM for 10 min 

WOD 

6 RFT 

20 Doubles

10 Burpees 

5 Box Jumps 30/24 * must step down 

Foundations 

6 RFT 

10 tuck Jumps 

10 Burpees 

5 box jump 20/24 

Recovery 

Calf smash

Couch stretch 

Tuesday February 11th 2014

Prep 

Hamstring/ quad smash 

40 shuttle runs 

5x 

3 Deadlift 

3 Hang Clean 

3 Jerk 

* build as you go 

Strength 

Mechanics:  work on push jerk 

Consistency: Work up to a 1 RM jerk 

Intensity: 5x3 Split Jerk at 75% 

WOD 

20 min AMRAP

5 Power Clean 100/145 

10 T2B 

15 WBS 14/20 10 ft target 

Foundations

20 min AMRAP 

5 Power Cleans 65/95

10 Sit ups 

15 WBS 12/14 9ft Target 

100 singles 

Recovery 

Trap smash 

Shoulder stretches with band 

Tuesday February 11th 2014

Prep 

Hamstring/ quad smash 

40 shuttle runs 

5x 

3 Deadlift 

3 Hang Clean 

3 Jerk 

* build as you go 

Strength 

Mechanics:  work on push jerk 

Consistency: Work up to a 1 RM jerk 

Intensity: 5x3 Split Jerk at 75% 

WOD 

20 min AMRAP

5 Power Clean 100/145 

10 T2B 

15 WBS 14/20 10 ft target 

Foundations

20 min AMRAP 

5 Power Cleans 65/95

10 Sit ups 

15 WBS 12/14 9ft Target 

100 singles 

Recovery 

Trap smash 

Shoulder stretches with band 

Monday February 10th 2014

What a beautiful weekend! We had the opportunity to have Joe Stockinger come in Saturday morning and help us with our Olympic Lifting. I have learned a lot from Joe and I hope those of you that we're able to make it learnt a lot as well. I would've to continue Saturday's at 11 as an unofficial Olympic Lifting session. Jason, Marcy and I are taking our Oly certification in April and look foreword to sharing our knowledge with anyone that wants to learn more about the lifts. It was very nice of Joe to give us a hand and he said we have a lot of potential in our little gym, a great Foundation. He will stop in and help us out whenever he can. 

There are a few changes happening around the gym in response to the January survey. First off we have opened up te noon hour class to 5 days a week now, we will be extending the 7:30 to four days a week in March. Open gym hours will be anytime when classes are not running. Saturdays we will be open 10-4 with Yoga starting Saturdays at 9 am in May. Sundays we will be closed. For my own personal sanity I need I one day a week that I don't think about the gym or have the responsibility of opening/closing or cleaning it. I hope you can all understand, get outside do something with your family's on Sunday and start fresh again on Monday. 

Family day is next Monday, we will be having a regular WOD at 9 am and a FUN but challenging family WOD at 10 am. Bring your kiddos and your significant others even if they do not CrossFit! 

Lastly there has been some changes to programming ti better accommodate the different skill levels in our gym.  For the strength/ skill component we will have three different category's; mechanics, consistency and intensity. Depending where you are at with a certain skill or strength, YOUR COACH's will determine what group you fall into for that particular workout. For the CONDITIONING component of the workout there will be a WOD and a FOUNDATIONS. Again YOUR COACH's will determine what WOD you will do.  The purpose of this is to ensure everyone is working within there abilities and building the strength/ skills to do some if the movements. Again the scaled or modified exercises are prescribed to help you get closer to doing the workouts Rx'd and to ensure a more equal representation of what is recorded on the whiteboard. It's unfair that Joe Schmo had a better score than Rich Fronning because he never touched his toes to the bar once. Get it?  Do not argue with your Coach's. they know more than you and deserve trust and respect. 

Prep 

Hamstring smash 

Hip openers 

5x5 second Air squat 

25 leg raises per side

CTB 

3x 10 second hollow body hold 

Strength 

Mechanics 

Work on back squat

Consistency 

Work up to a 1 RM back squat 

Intensity 

Back squat 

5x5 @ 83% 

Conditioning 

WOD 

Tabata 

CTB 

Air squat 

Push ups 

Hollow Rocks 

* rest 1 min between exercises 

FUNDAMENTALS 

TABATA 

Ring rows 

Air squats 

Push ups 

Hollow body holds 

Recovery 

25 leg raises per side 

Banded lying squat 

Saturday February 8th 2014

Prep 

Coach's choice dynamic 

3x

Row 150m

10 Banded Good mornings 

20 Air squat 

5 pull ups 

Strength

Front squat 

6x 2-3@ 67% 

Conditioning 

4 RFT 

Row 250 m

8 Deadlift 155/ 205 or 90% 

16 Jump Lunges 

Recovery 

Legs up wall

Low back twists 

Friday February 7th 2014

Have you signed up for the CrossFit open? If you are on the fence about just head on over to crossfit games.com and do it! I strongly encourage you to do it, believe me you will be kicking yourself next year at this time for not signing up and seeing how far you have come with your fitness. I would like to know who has signed up so we can make arrangements on when the open workouts will be completed. The open truly is the funnest time if year for the average CrossFitter!! 

Joe Stockinger has been helping me a bit with my Olympic lifts and will be in again Saturday at 11 for anyone that is interested in getting a few tips. Again Saturday at 11 is a great time for anyone looking to do more competitions to workout together, I have been rather lonely the last few Saturdays and I know I'm not the only one wanting to take CrossFit  to the next level. 

Prep

Quad hip flexor smash 

3x 

20 doubles

10 single arm DB snatch 

5 pull ups 

Strength 

3 position snatch x5 

Increase load each round 

Conditioning 

11.1 

10 min AMRAP 

30 doubles 

15 power snatch 55/75

Recovery 

Lie on the floor 

Low back twist 

Thursday February 6th 2014

Prep
Quad/ Hip flexor smash
Coach's choice dynamic


Strength
3x
5 Turkish Get up/ Side
5 KB Windmills per side
10 KB Russian Swing


Conditioning
3x 1000m Row


* Work on gymnastics/ mobility between rounds


Recovery
Alexander shoulder stretch
Trap smash

Wednesday February 5th 2014

Prep

Quad smash 

2x 

20 shuttle runs 

10 GHD back extensions 

10 Jump lunges 

Strength 

Push Jerk 

5x5 

Conditioning 

10 min AMRAP 

4 HSPU 

8 T2B 

12 Air squat 

Recovery 

50 band pull aparts 

Hamstring stretch 

Tuesday February 4th 2014

Prep
Quad smash
3x
5 Wall walks
10 Doubles
20 Banded good mornings

Strength
Ring dips/ Weighted Ring dips
EMOM for 10 Min

Conditioning
6 Min AMRAP
5 RDL
5 Hang Clean
5 Shoulder to Overhead
65/95 95/135

1 Min Rest

6 Min AMRAP
10 KBS 35/50
10 Box Jump
10 Push ups 20/24

1 Min Rest

6 Min AMRAP
150 m Row
5 Strict pull ups
15 Double unders

Recovery
40 Banded Good Mornings
10 GHD Sit ups
Trap Smash

Monday February 3 2014

I hope everyone had a great weekend and didn't over do it with Super Bowl! What a great game and it was there positive attitude that lead them to such a great win, a lesson to all of us! A few things for this week;

I will be announcing (finally) the winner of the sugar detox challenge

Noon class will now run Monday-Friday, the 9am class will be canceled until further notice

We have reviewed all the survey's that were submitted, thank you to everyone that took the time to fill them out.  We will be drawing one name for a month of FREE classes from everyone that filled out a survey.  With the completion of the survey's we will be announcing some slight changes to our hours, class times and slight re structure to our programming and how things are run around CFPC and what to look foreword to in 2015

February fees are due

Prep
Quad smash
3x500m Row with rowing explanation
Dynamic leg warm up

Strength
Back Squat
5x5 at 81%- This is getting heavy

Conditioning
 8 RFT
8 Pull ups
8 Burpees

Recovery
2 Min in bottom squat position
Couch Stretch - 2 min per side

Saturday February 1 2014

Prep
Hamstring/ Knee Mobility
Row 500m
Dynamic Warm up
Bugener Warm up

Strength
Find a 1 RM Power Clean

Conditioning
1,2,3

5 Min AMRAP
1 Power Clean
2 Front Squat
3 Thruster

70/100

Recovery
Hollow Body holds
Banded hamstring stretch