Friday, 11 September 2015
Saturday September 12th 2015
We will be doing one of the workouts from the team series tomorrow! Join us at 10am for a fun class!
Thursday, 10 September 2015
Friday September 11 2015
Prep
Coach's choice dynamic
Halting snatch deadlift+snatch high pull+snatch x 5
Snatch high pull+ Hang Power Snatch + OHS x5
Strength
Snatch- build to a max
Conditioning
60 Cal row
30 Hang Power Snatch 65/95
20 Burpee Box jumps 20/24
10 Hang Power Snatch 95/135
*9 min Time cap
Recovery
Easy walk or row
Friday group stretch
Coach's choice dynamic
Halting snatch deadlift+snatch high pull+snatch x 5
Snatch high pull+ Hang Power Snatch + OHS x5
Strength
Snatch- build to a max
Conditioning
60 Cal row
30 Hang Power Snatch 65/95
20 Burpee Box jumps 20/24
10 Hang Power Snatch 95/135
*9 min Time cap
Recovery
Easy walk or row
Friday group stretch
Wednesday, 9 September 2015
Thursday September 10th 2015
Prep
Running/ rowing skills
Coach's choice dynamic
Strength/ Skill
10 min EMOM
1 st- Wall walk + hip taps or 20 ft HS walk
2nd- Bar Muscle up/ CTB or pull up
Conditioning
Row or Run 5k
Recovery
Easy walk or row
25 GHD sit ups
Couch stretch 2 min per side
Running/ rowing skills
Coach's choice dynamic
Strength/ Skill
10 min EMOM
1 st- Wall walk + hip taps or 20 ft HS walk
2nd- Bar Muscle up/ CTB or pull up
Conditioning
Row or Run 5k
Recovery
Easy walk or row
25 GHD sit ups
Couch stretch 2 min per side
Tuesday, 8 September 2015
Wednesday September 9th 2015
Prep
Coach's choice dynamic
3 Position clean
Strength
Squat clean- build to a max
Conditioning
3 min AMRAP
30 Double unders
30 Wall balls
2 min rest
3 Min AMRAP
200m row
20 KBS 35/50
2 min rest
3 Min AMRAP
100m sprint
10 Burpees
Recovery
Easy walk or row
25 GH extensions
Calf smash and stretch
Coach's choice dynamic
3 Position clean
Strength
Squat clean- build to a max
Conditioning
3 min AMRAP
30 Double unders
30 Wall balls
2 min rest
3 Min AMRAP
200m row
20 KBS 35/50
2 min rest
3 Min AMRAP
100m sprint
10 Burpees
Recovery
Easy walk or row
25 GH extensions
Calf smash and stretch
Monday, 7 September 2015
Tuesday September 8th 2015
I had the opportunity to compete in the annual Outside The Box competition this year hosted by Optimum Performance Training and my coach Michael Fitzgerald. It was an amazing event with programming that was very thought out and that truly tested fitness. Over the weekend there were 10 events that tested me both mentally and physically. Running, jumping, stamina, strength, power endurance and metal toughness were all a part of the competition. Below is a summary of my weekend for any one that is interested!
- The first event was a max weight split jerk and there are so many women that are stronger than me. Alex Parker hit 215# for a PR, Erica Livett hit 250#. INSANE. The men were incredible as well Brent Fikowski hit a whopping 345#.
- I Pr'd my Clean complex by 20# and that didn't touch anything the other girls were throwing up.
- I have never felt pain like I did during the sled sprint. My legs literally gave out when I was done That was my second time pushing a sled and I didn't finish last.
- My CTB need some serious work
- Double KB thrusters are horrible.
- The 800m sprint was the worse pain I have felt since the sled push. This event took place at the Foothills Olympic track, outside in the freezing rain. I Pr'd my 800m by 16 seconds taking 6th place overall!! This was a big accomplishment to me because of the calliper of athletes I was competing against. I finish ahead of Erica Livett, this is a HUGE deal because she is Regional and Games athlete AND because it will never happen again in the history of ever.
- I made Jason drive me directly to Home Depot following the sprint so I could walk laps and recovery properly rather than standing in the freezing rain. Lunges, butt kicks and some static stretches happened in the isles of Home Depot. Oh and I stood under the hand dryer for a solid 5.
- The 40 min track workout in the freezing rain went better than expected. Marcy and Craig took Easton for a while but made it back to cheer for me from there vehicles. I could hear them and the kids yelling at me for every -Single- One -Of the 12 laps I made that night. I finished 8th in that event and am really happy with how I did.
- Jason stood in the pissing rain for 40 min with his stop watch to keep me on pace for every lap and cheer me on. He was my rock all weekend and took such good care of me.
- I am not as good of a Deadlifter as I thought.
- I am not as good of a jumper as I thought. The best female seated box jump was 42" and the best male was 51". Incredible.
- There was never once a visible clock throughout the entire competition. Everyone that knows me knows how heavily I rely on the clock to help me pace.
- All girls cry when we don't do as well as expected.
- Alex Parker is the most amazing athlete and an even better person. She was yelling at my during the sled push "Come on Paula you can do it!!" She took time to help me out during the hurdle jump even though she had her own game to focus on. On the last day her mom approached me and explained that Alex was really rooting for me and even though I was hesitant to participate in this competition I need to keep up the good work. I cried.
- Maybe I am biased but CrossFit brings together the most amazing people, ones that are pursuing greatness and see greatness in others. I made so many new friends and shared some pretty cool moments with some pretty cool people.
Every time I get out and do an event or take a course I come away with new tools and ways of helping each and everyone of you reach your goals and become the very best version of yourself. I can not wait to bring all that I have learnt back to our little gym so I can help others. I often think of my kids and teens that I am fortunate enough to work with and how much CrossFit can help them develop as little athletes. Thank you for all your support, its each of you that drives me to be a better me!
Prep
Burgner warm up- dowel
Burgner warm up- bar
Jerk warm up
Strength
Split Jerk- Build to a max
Conditioning
10-1
Thrusters 65/95
Pull ups
*10 min time cap
**Compare to August 10th 2015
Recovery
Easy walk or row
40x banded lat pull downs
Double bully
- The first event was a max weight split jerk and there are so many women that are stronger than me. Alex Parker hit 215# for a PR, Erica Livett hit 250#. INSANE. The men were incredible as well Brent Fikowski hit a whopping 345#.
- I Pr'd my Clean complex by 20# and that didn't touch anything the other girls were throwing up.
- I have never felt pain like I did during the sled sprint. My legs literally gave out when I was done That was my second time pushing a sled and I didn't finish last.
- My CTB need some serious work
- Double KB thrusters are horrible.
- The 800m sprint was the worse pain I have felt since the sled push. This event took place at the Foothills Olympic track, outside in the freezing rain. I Pr'd my 800m by 16 seconds taking 6th place overall!! This was a big accomplishment to me because of the calliper of athletes I was competing against. I finish ahead of Erica Livett, this is a HUGE deal because she is Regional and Games athlete AND because it will never happen again in the history of ever.
- I made Jason drive me directly to Home Depot following the sprint so I could walk laps and recovery properly rather than standing in the freezing rain. Lunges, butt kicks and some static stretches happened in the isles of Home Depot. Oh and I stood under the hand dryer for a solid 5.
- The 40 min track workout in the freezing rain went better than expected. Marcy and Craig took Easton for a while but made it back to cheer for me from there vehicles. I could hear them and the kids yelling at me for every -Single- One -Of the 12 laps I made that night. I finished 8th in that event and am really happy with how I did.
- Jason stood in the pissing rain for 40 min with his stop watch to keep me on pace for every lap and cheer me on. He was my rock all weekend and took such good care of me.
- I am not as good of a Deadlifter as I thought.
- I am not as good of a jumper as I thought. The best female seated box jump was 42" and the best male was 51". Incredible.
- There was never once a visible clock throughout the entire competition. Everyone that knows me knows how heavily I rely on the clock to help me pace.
- All girls cry when we don't do as well as expected.
- Alex Parker is the most amazing athlete and an even better person. She was yelling at my during the sled push "Come on Paula you can do it!!" She took time to help me out during the hurdle jump even though she had her own game to focus on. On the last day her mom approached me and explained that Alex was really rooting for me and even though I was hesitant to participate in this competition I need to keep up the good work. I cried.
- Maybe I am biased but CrossFit brings together the most amazing people, ones that are pursuing greatness and see greatness in others. I made so many new friends and shared some pretty cool moments with some pretty cool people.
Every time I get out and do an event or take a course I come away with new tools and ways of helping each and everyone of you reach your goals and become the very best version of yourself. I can not wait to bring all that I have learnt back to our little gym so I can help others. I often think of my kids and teens that I am fortunate enough to work with and how much CrossFit can help them develop as little athletes. Thank you for all your support, its each of you that drives me to be a better me!
Prep
Burgner warm up- dowel
Burgner warm up- bar
Jerk warm up
Strength
Split Jerk- Build to a max
Conditioning
10-1
Thrusters 65/95
Pull ups
*10 min time cap
**Compare to August 10th 2015
Recovery
Easy walk or row
40x banded lat pull downs
Double bully
Thursday, 3 September 2015
Friday September 4th 2015
We will start the 4:30 class up again today, Friday September 4th
Saturday class has been moved back to 10am
We will have one class on Monday in leu of the holiday at 10am
Prep
Overhead prep
Coach's choice dynamic
Strength
10 min EMIM
1st- 3-5 tough push ups - plyo if possible
2nd- 3-5 Tough ring rows
Conditioning
"Fight Gone Bad"
3 rounds for max reps with a continuous running clock
1 min wall balls
1 min Sumo Deadlift to high pull 55/75
1 Min box jumps 20/24
1 min Push Press 55/75
1 min row for cal
1 min rest
Recovery
Easy walk or row
Friday group stretch
Saturday class has been moved back to 10am
We will have one class on Monday in leu of the holiday at 10am
Prep
Overhead prep
Coach's choice dynamic
Strength
10 min EMIM
1st- 3-5 tough push ups - plyo if possible
2nd- 3-5 Tough ring rows
Conditioning
"Fight Gone Bad"
3 rounds for max reps with a continuous running clock
1 min wall balls
1 min Sumo Deadlift to high pull 55/75
1 Min box jumps 20/24
1 min Push Press 55/75
1 min row for cal
1 min rest
Recovery
Easy walk or row
Friday group stretch
Wednesday, 2 September 2015
Thursday September 3rd 2015
A few changes to our schedule for the fall;
We will now be offering a 4:30 class on Friday's! Classes start this Friday.
Saturday's class has been moved back to 10am
CrossFit Kids starts Friday September 11th @ 2:30pm
Prep
Coach's choice dynamic
Strength
10 min EMOM
1st- 1 Legless rope climb
2nd- 1 Wall walk + 2 hip tap
Conditioning
2x
1 Mile run
5 min rest
*Sub 1600m row if you HAVE to. Or come at 6am when it is less windy!
Recovery
Easy walk or row
25 GHD sit ups
Couch stretch 2 min per side
We will now be offering a 4:30 class on Friday's! Classes start this Friday.
Saturday's class has been moved back to 10am
CrossFit Kids starts Friday September 11th @ 2:30pm
Prep
Coach's choice dynamic
Strength
10 min EMOM
1st- 1 Legless rope climb
2nd- 1 Wall walk + 2 hip tap
Conditioning
2x
1 Mile run
5 min rest
*Sub 1600m row if you HAVE to. Or come at 6am when it is less windy!
Recovery
Easy walk or row
25 GHD sit ups
Couch stretch 2 min per side
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