Friday, January 31, 2014

Weeble Wobble


Nice shirt everyone!

Today's Article: Why I Teach the Hook Grip from Day One - Spencer Arnold

A.) Every 30s for 3 minutes:

KB Swing x 6 (70/53)

-Rest 2 Minutes-

B.) EMOM for 10 Minutes: 

Odd: 6 Deadlifts (185/135) 
Even: 30 Double-Unders

- We kept the Deadlifts lighter to use this portion as speed work instead of max effort.

-Rest 2 Minutes-

C.) EMOM for 10 Minutes:

Even: KB/DB Goblet Squat (53/35) x 12
Odd: Hip Extension/Leg Curl x 20 *Sub 20 Russian KB Swings (53/35)*

- We do a lot of posterior chain work, and I love programming the Hip Extension/Leg Curl. It is a worthy investment to have and worth your time to get accustomed to doing this movement.

-Rest 5 minutes-

D.) MetCon (AMRAP – Reps) In front of a 15 minute clock:

1 min of Air squats
2 min of Double-unders
3 min of Push-ups
4 min of AbMats
5 min of Pull-ups

Thursday, January 30, 2014

Follow your dreams



Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

A.) Strict Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+


-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Four sets of,

DB Single Arm Alternating Bench Press x 8 (each)
Chin-up (Bodyweight) x 8
-Rest 60 seconds

C.) Three sets of,

Weighted Dip x 8
DB Single Arm Row x 8

D.) Giant Set:

Toes 2 bar x 15
Cross Body Mountain Climber x 40 (total)
Paloff Press x 10 (each side)
-Rest 60 Seconds

Wednesday, January 29, 2014

Anyone Ever Have Sugar Cravings? by: Angie Fenstermaker

Glutamine is an amino acid that helps build and maintain muscle and we commonly associate glutamine to weight lifting and/or body builders (it helps reduce muscle deterioration).

BUT... 

Glutamine may also help reduce cravings for sugar and refined carbs. Glutamine has a stabilizing effect on blood sugar levels: “when the levels are low, glutamine suppresses insulin to prevent further decline of the sugar levels.” It also stimulates the release of glycogen to help increase the blood sugar to normal levels. Another added bonus: Glutamine can increase our naturally occurring growth hormones! The fountain of youth!

- Angie Fenstermaker

Want more from Angie? Check her out at any of these places: 

Website: Angiesway.net
Facebook: Angie's Angels
E-Mail: Angieswaynutrition@gmail.com
Phone: (484)515-9836

I must break you


Warm-Up: 2 rounds, not for time of:

200m Row
15 AbMat
15 Hip Extensions
10 Strict Pull-ups
10 Push-Ups
10 Reverse Lunge with Reach
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Band Pull Aparts

A.) Front Squat (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Three sets of,

DB Step Up (Single Side Loaded) x 8 (each) *rest 30s*
Romanian Deadlift x 10 *rest 60s*

- I highly encourage using straps for the Romanian Deadlifts

C.) Superset: Three sets of,

Bulgarian Split Squat x 8 (each) *rest 30s*
Cable Wood Chopper x 10 (each) *rest 60s*

D.) Conditioning:

Treadmill Hill Sprints 8 x 30s 
- Rest 60 seconds between sprints

- Rest is to be performed at a walking pace, and start increasing speed 15s before your sprint starts

Tuesday, January 28, 2014

Cult of Personality


Today's Read: Raising Chickentown: Odd Facebook address resurrects a bit of history

A.) Every minute, on the minute for 5 minutes:

5 Pull-ups
10 Push-Ups
15 Air Squats

B.) Deadlift (3 x 3) (Wendler Week 2)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press (3 x 3) (Wendler Week 2)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Bench Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Core: Accumulate 

50 Hollow Rocks 
50 Leg Raises
50 AbMat Sit-Ups

D.) Every minute, on the minute for 10 Minutes: 

5 Chin-ups

Monday, January 27, 2014

Training Myth # 2

Myth #2: 

Athletes shouldn’t bench press because it’s not "sport specific." - Joe Defranco

I always find it funny that the bench press is singled out as the one exercise that isn’t sport specific. I have a secret for you: No exercise is sport specific! Playing your sport makes the strength that you gain in the weight room sport specific!

Don’t get me wrong, certain exercises are more productive than others. But, remember that it’s impossible to duplicate the speed, intensity and technique of the athletic field in the weightroom. Therefore, no exercise you perform in the weightroom can be classified as a sport specific exercise.

The bottom line is that the bench press is a great, multi-joint, free-weight exercise for developing strength in the chest, triceps and shoulders. What’s wrong with that? I’m not saying that the bench press is the most important exercise in the world, but it can be effectively incorporated into the training routine of most athletes.

Coughing attack


Sorry for the lack of activity over the weekend, I was hit with the flu bug and have been out for the count for the past few days. Keep the lysol handy and be smart. This thing isn't fun.

A.) Take 15 minutes to build to today’s heavy Push Jerk

B.) Push Press 3 x 5 

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Percentages based off of 90% of your 1RM (ex. if your max Push Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) MetCon (Time) 5 rounds for time:

10 Alternating DB Snatches (65/45)
15 Push-ups
20 Double-Unders

Friday, January 24, 2014

Training Myth # 1


I will be posting in the next few days Ten training myths that are far too often still seen around.

Myth #1: by: Joe Defranco

The best indicators of a good workout are how tired you are after the workout and how sore you are the next day.

This is a myth my most dedicated athletes still have a tough time dismissing. Most hard-working individuals equate a good workout with being exhausted and sore. I can’t tell you how many times I’ve had athletes say, "You didn’t even make me puke" after a workout. My response is usually, "I didn’t make you puke because I didn’t want to make you puke. Making you puke would be easy. Getting you stronger, faster and more flexible actually takes some work."

Puking is one of the most catabolic things you can do to your body. If your goals are increased muscular strength and/or muscular hypertrophy, you should do everything possible not to puke during your training!

Fatigue is another popular indicator people use to rate the productivity of their workouts. Remember that the goal of your training session should dictate how you feel after your workout. For example, if you’re going to perform a plyometric workout with the goal of improving your vertical jump, you shouldn’t be exhausted after the workout.

Actually, a properly designed plyometric workout should stimulate your neuromuscular system and you should feel better than when you started the workout. On the other hand, it’s good to be exhausted after a tough practice that was designed to get you in "game shape" for your given sport.

Finally, I’ve never read any research that links post-exercise soreness to strength gains, hypertrophy gains or improved athletic performance. Who the hell wants to be sore anyway? Think of DOMS (Delayed Onset Muscle Soreness) as an unfortunate side effect of training, not a goal of training.

Remember that it’s easy for a coach to make an athlete tired, but it takes a true professional to get an athlete stronger, faster, more flexible and better conditioned.

Breathe in, breathe out



You may have noticed an uptick of upper back work. We have been doing a lot more horizontal pulling and rear delt work to compensate for the amount of pushing exercises CrossFit throws at us. Your posture and overall shoulder health will thank you for adding these things in.

A.) Strict Press 3 x 3 (Wendler week 2)
(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) (Superset) Three sets of,

DB One Arm Row x 12, 12, 15
TRX Scarecrow x 12, 12 ,12
- Rest 60 seconds between sets -

C.) Blackburns on Bench (Y-W-T-I) 

3 sets of 15 sec. hold each position

D.) MetCon: Rowing Intervals

1,000m-750m-500m-250m-500m-750m-1,000m 

- Rest 3 minutes between all sets.
- The goal is to row your 2k pace for the first 1k. (Consistent pace you could row 2000m for)
- Then increase your pace on the 750. Then increase your pace on the 500, and again on the 250.
*On the way back up the ladder try and match your times.*

__________________________________________________________________________


The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Thursday, January 23, 2014

New Arrivals!


NEW ARRIVALS JUST IN TIME FOR THE OPEN!

Gear up for the open at the source! Shop Reebok Fifth Ave - Fit Hub with your discount after you workout in the 10,000 square foot Box on Fifth Ave in New York City.  The Store will be stocked up just in time for the open with all the latest Reebok CrossFit gear!



The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Be Balanced


A.) Deadlift (10-10-8-6-4)
(
Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B.) MetCon: 5 rounds for time of,

10 Power Cleans (135/95)
10 Burpees

C.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Band Pull Apart's x 12 reps
Rest 30 seconds
Weighted Back/Hip Extension x 12 reps
Rest 60 seconds
___________________________________________________________



The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Wednesday, January 22, 2014

Put Strength First


"When you encounter an obstacle that defeats your strength, all of the metabolic conditioning in the world won’t get you over the wall."

Today's Article: Put Strength First

A.) Bench Press (5 x 6) (80%)

-Warm up sets of 6 up to your first working set
- goal is to get heavier weight than last Week at 5 reps

B.) Four Sets of: Weighted Chin-Ups x 8

Bodyweight x 8 *Warm-up set*
Weighted 4 x 8 
- goal is to get same weight than last week at 6 reps for 8 reps.

C.) Four sets of: Weighted Dips x 10

Bodyweight x 10 *Warm-up set*
Weighted 4 x 10 
- goal is to get same weight as last week at 8 reps for 10 reps.

D.) Strict Press (5 x 6) (75%)

- Every rep should feel explosive and strong, no grinding reps, we are not trying to burn out our CNS.

E.)  Elbow Flexor Exercise:

Perform 5 sets of 8 reps of (ONE) of the following exercises:

Barbell curls (regular or thick bar)
DB curls (standing)
Seated Incline DB curls
Hammer curls
Iso-hold DB curls

E2.) AbMat Sit-ups 5 x 20

Tuesday, January 21, 2014

Double Ladder


Warm-up: Wil-Fleming Snatch Complex 


Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) 6 sets of: Snatch Complex 
(Rest as needed) 
Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch

B.) Front Squat 3 x 3 (Wendler week 2)
(rest 3-5 minutes between WORK sets)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) EMOM for 10 Minutes: 

Squat Clean + Front Squat with 3 second hold in the bottom position

D.) Superset: 3 Sets of,

Plank Hold x 60 seconds
-Rest 60 Seconds-


E.) MetCon: Double Ladder: 10-1, 1-10

Air Squat
Push-ups

- Complete in descending reps down to (1) Air Squat and (1) Push-up, then complete in ascending order back to (10) and (10).
_________________________________________________________
Announcements:

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.
__________________________________________________________


The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Monday, January 20, 2014

Conquer


A.) Deadlift 3 x 5 (Wendler week 1)
(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Bench Press 3 x 5 (Wendler week 1)
(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Bench Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) MetCon: AMRAP x 17 Minutes

200m Run
10 Alternating DB Snatches (60/40)
15 Push-ups

D.) Blackburns on Bench (Y-W-T-I) 

3 sets of 10 sec. hold each position

__________________________________________________________

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March
__________________________________________________________


The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Friday, January 17, 2014

Wake Me Up


Skill: Spend 5-10 Minutes working on Double Unders

MetCon: With a continuous running clock, for time(s):

A.) For time:

Row 500 Meters
25 Burpees Over the Erg

- at 8 minute mark complete,

A2.) For Time: 50-40-30-20-10

Box Jumps (24/20)
GHD Sit-Up
Push Press (75/45)

-Rest 5 Minutes, then

A3.) For time:
Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as A…try to match the A time.)

Skill: Spend 5-10 minutes working on Double Unders
_________________________________________________________________________
Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this.A donation site has already been set up. Any amount will help.
_________________________________________________________________________

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.
_________________________________________________________________________

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.
Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*


Thursday, January 16, 2014

Unrelenting Motivation


Article of the Day: 

Workout:

A.) Strict Press 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)


Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Four sets of:

Alternating Single Arm DB Bench Press x 8 (Rest 30s) *Demo*
Single Arm DB Row (Rest 60s)


MetCon (AMRAP): As many rounds as possible in 10 minutes of,



10 Overhead Hand Release Push-ups
15 Med Ball Clean (20/14)
20 Med Ball AbMat Sit-ups (20/14)

-5 Minute Rest-

MetCon (AMRAP): As many reps as possible in 5 minutes of,

Burpees
_________________________________________________________________________
Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this. A donation site has already been set up. Any amount will help.

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!

*Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Wednesday, January 15, 2014

Chesapeake Bay: 10k Across the Bay!



To sign up, Click HERE!

ONE WAY | TO CROSS THE BAY

The most exciting 10k to come online in years! Don’t miss out on the chance to run or walk over the Chesapeake Bay.

A beloved Maryland tradition is coming back in a new, exciting format!

On November 9, 2014, this 10 kilometer, 6.2 mile point-to-point course will take runners over the 4.35-mile Chesapeake Bay Bridge, which reaches 186 feet at its tallest point. Runners will experience water vistas dotted with sailboats and cargo ships from atop a major dual-span bridge that doesn’t allow pedestrian traffic at any other time of the year.

The race is open to participants of various levels of fitness and physical abilities as long as you are able to complete the event at an average pace of 19 minutes/mile.

Race day also will include a kids’ race! Check back for details!



ABOUT:

10 Kilometers * 4.35 miles Over Water * Up to 185 ft. in the air



The race will start near the base of the bridge on the Western Shore of the Chesapeake Bay then proceed directly over the Chesapeake Bay Bridge on the eastbound span. The race ends near Terrapin State Park in Queen Anne’s County.

AFTER | THE RACE

The Race Is Over – Time To Celebrate!

Following the race, there will be an awesome after-party near the finish line for runners, friends and family. Join us from 10am – 2pm for live music, great food, refreshing drinks and family friendly activities.

All registered race participants will have access to complimentary shuttles to official race parking locations following the event. Shuttle maps and scheduled departures will be included in each registrant’s race packet.

Be Yourself, Unapologetically.


Today's Article: The Paleo Hybrid Diet

A.) Front Squat 3 x 5 (Wendler week 1)
(rest 3-5 minutes between WORK sets)



Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+


-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Three sets of:

Front-Racked Alternating Reverse Lunges x 8-10 reps each leg (Rest 60s) 
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps (Rest 60s)

C.) "Cindy XXX": Complete as much as possible in 20 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

__________________________________________________________________________
*Reminder: Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Tuesday, January 14, 2014

Throwback Tuesday


Today's Article: 

A.) Bench Press 5 x 5 @ 75%

- Rest 75s between sets

B.) Weighted Chin-Up (Rest as needed)

1 x 8 (Bodyweight)
4 x 6 across (Weighted)

C.) Weighted Dips (Rest as needed)

1 x 10 (Bodyweight)



D.) Strict Press (Rest as needed)

4 x 10 across

E.) Barbell Curls (Rest as needed)

4 x 10 across

F.) Core Circuit x 3 rounds 
(for quality, but keep moving right through)

AbMat Sit-up x 20
Weighted Hip/Back Extension x 12
Med Ball Slams x 20
__________________________________________________________________________
*Reminder: Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Monday, January 13, 2014

It's About That Time.


A. Take 15 minutes to build to today’s heavy: Push Press + Push Jerk

B. Back Squat (6-4-2-MAX)
(Rest 2 minutes between sets.)

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 83%

C. EMOM x 12 Minutes

ODD: 10 Front Squats (95/65)
EVEN: 10 Push Press (95/65)

Rest 1 Min

50 Box Jumps (24/20)
Rest 1 Min
40 Box Jumps (24/20)
Rest 1 Min
30 Box Jumps (24/20)
Rest 1 Min
20 Box Jumps (24/20)
Rest 1 Min
10 Box Jumps (30/24)
_________________________________________________________________________

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Friday, January 10, 2014

Ignite Your Fire

Note: We will be starting a Wendler 5/3/1 strength program starting next week, you will need to figure out your 1RM is on your Front OR Back Squat, Bench Press, Strict Press, and Deadlift.


Active Recovery: Row 1:1 (partners or rest 1:1)

4 x 250m (each)
4 x 500m (each)
2 x 1000m (each)
4 x 250m (each
- Score is TOTAL time together
- 12,000m total (6000m each)

Mobility Work: Defranco's Limber 11
_________________________________________________________


The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Thursday, January 9, 2014

Kaitlin Hardy: Bar Muscle-Up Drills and Progressions


Mastering the Bar Muscle Up By: Dusty Hyland

Bar Muscle-Ups, Ring Muscle-Ups, Handstand Push-ups and any of the other Crossfit gymnastics skills are 40% strength and 60% technique. 

Understanding how to make each motion as easy as possible will not only increase your skill set, but also maximize efficiency to ultimately increase your WOD score. 

Beginner gymnastics drills can be used to teach kipping bar muscle ups. 


-Start at a front support on the bar with a pair of rings hanging down between your hands. 

-With your legs hanging straight down, measure the height of the rings so that with your hips against the bar and your legs straight, the arches of your feet can rest inside each ring. For safety, keep your legs straight for the entire drill, and be sure that your feet maintain constant contact with the rings. 

-With your arms straight, let yourself swing backward from front support allowing your feet and hips to rise. After reaching full extension, allow yourself to use your momentum to swing backwards and pull your upper body back to the front support starting position. 

-Gradually work on lowering the rings so that you eventually have to do greater work in returning to your starting position. Focus on pulling backwards and then up to the bar; this mirrors the final pull of a bar muscle up.

Prove your fitness



Today's Article: Loosen Up! Say NO to Tight Ankles

A.) Deadlift (10-10-10-8-6)
Rest 2-3 minutes between sets.


50% x 10
60% x 10
65% x 10
75% x 8
80% x 6


Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.) MetCon: Three rounds for time of:

75 Double Unders
50 Air Squats
25 Cals on Rower 

C.) Three Giant sets, not for time, of:

Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Med Ball Slams x 20
Rest 45 seconds
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*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*