Thursday May 1 2014

Today is the first day of open gym. I think a few of you are wondering  what open gym is and how to use it. Depending on how you are feeling here are a few things I like to do for my rest days-

-  Take a nap- if you are feeling a little beat up from this weeks WOD's get some rest. Rest is part of training and as my coach says if you can't take the rest don't do the work. 

- Do Some Food prep. If you are behind on food prep take the time you would have spent working out to cut veggies, cook some protein, make simeenergy balls etc. 

- Do some mobility- Kelly Starett prescribes 2 hours of mobility work PER DAY. Come on in catch up on some mobility. 

- Work on your weaknesses- if you don't have any why are you not at the games? 

If you are unsure what to do... Ask your Coach's! We will be in working on skills/ mobilizing and playing. 

Wednesday April 30th

Prep 

5 min skipping

Bulletproof shoulders 

3x 

10 GHD back ext 

10 T2B 

10 double unders 

Strength 

Muscle up/ ring dips 

1-5 EMOM for 10 Min 

Conditioning 

6 RFT 

10 Box Jump 

20 Walking Lunge 

40 Doubles 

Recovery 

Row 500m at an easy pace 

Foam roll legs 

Couch stretch 

Tuesday April 29th 2014

Well the Olympic lifting seminar this past weekend was amazing and I can not wait to start implementing what we learned. There is so much up learn about how to get the most out of our training and if you are willing to listen it can lead to some serious success. 

We got together as Coach's and decided to change up the schedule and see how it goes for a month or so. Like always we appreciate your feedback so please share with your Coach's on how you feel about the change.  Really all that will change is Thursdays we will no longer have classes; instead we will be offering open gym time from 6-8 am, 12-1pm and 4-6 pm. During these times you can come in and make up a WOD, work on skills or ask your Coach's for some specific drills to help you reach your goals. During the hours listed above Coach's will be at the gym working on skills themselves or mobilizing. When Jason is home he has some "fun" ideas planned for us to get together as a community and play! 

Prep

Row 1000m

Hip mobility 

3x 

10 Jump and land 

10 KB windmills 

10 pull ups 

Strength

3 position snatch 

Conditioning 

"Isabel" 

For Time

30 snatch 95/135 65/95 

Recovery 

Walk 400m 

Low back stretches 

Monday April 27th

Prep 

Run 1 mile 

3x 

Burgner warm up 

20 sec handstand hold 

20 banded good mornings 

Strength

Deadlift 5x5 @ 80% 

Conditioning 

18 min AMRAP 

1 rope climb

Handstand push ups -AMRAP 

5 power clean 105/155 

Recovery 

Row 500m at an easy pace 

Pigeon pose 2 min per side 

Thursday April 24th 2014

Prep

30 shuttle runs

25 banded good mornings 

20 wall slides 

15 pull ups 

10 push ups 

5 torso rotations per side 

Strength 

Deadlift 5x5@77% 

Conditioning 

30 min row for max m in teams of 3 max 

Recovery 

Low back stretches 

Banded pigeon 

Wednesday April 23rd 2014

We are just taking a look at the spring schedule and would like each of you to mark on the OLD whiteboard what classed you are most likely to attend.  We are considering a 6:30 class rather than 7:30 (possibly) and changing up our programming to a 3 on 1 off  on  off modal.  This would mean a reduced class schedule on Thursdays with some open gym time.  Please speak with your coach's about what classes you attend and what kind of schedule you would like to see.  Your opinion is very important to us!

Prep
200 Double unders
4x
20 Sec static handstand hold
20 Sec active bar hang
20 Sec bottom squat position


Strength
1-5 Strict hand stand holds EMOM for 10 Min

Conditioning
5 Rounds
1 Rope climb  
12 Lunges in the front rack position
200m run

Recovery
2 Min light skip
Couch stretch 2 min per side

Tuesday April 22 2014

I hope everyone had a wonderful long weekend and got out to enjoy some of the awesome sunshine! 

We are starting to plan for Summer Games and the first ever CrossFit event in the Summer Games. We will be taking 5 athletes from every region. We will let you know as soon as registration opens. We will also be needing about 10-15 volunteers to help out with judging,equipment etc.  Let your Coach's know if you are interested in helping out. We can not do this without your support!! Again Summer Games will run July 4th and 5th 

For tomorrow; 

Prep 

Run 1 mile 

Bulletproof shoulder routine

Burgener warm up 

Strength 

7x1 hang squat snatch 

Build to a 1 rm 

 Conditioning 

10 min EMOM 

1 hang squat snatch at 80% of above + 10 air squats 

Recovery 

Walk 400m at an easy pace 

Gentle twist 2 min per side