Road Trip Recap: Thank you all!

The cmXfit Road Trip brought athletes from three different gyms, Steel Fitness Riverport, Steel Caliber CrossFit and South Mountain CrossFit, together for an Epic workout at Reebok Crossfit 5th Ave in New York City! 

The highlight of the trip was a 1.75 mile run through the streets of Manhattan with a 20lb medicine ball! It was a beautiful day for the run! We will post pictures throughout the day to show you the highlights.

Special thanks to all of you that traveled with us.  As always, it is the friendships and community that make these workouts Epic! Shout out to our coaches for the day, Bobby Keirnan, Jay Adams, Jared Prudoff-Smith and Megan May. Your expertise and encouragement pushed us through "Gallant," a tremendous hero WOD. Thanks also to Steel Fitness Riverport, South Mountain CrossFit, Steel Caliber CrossFit and GNC for their contributions to the grab bags.  

Stayed tuned to cmXfit for future events and, of course, great workouts!

It's up to you, New York, New York

"Gallant" 

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

Be Committed.

Warm-Up: 3 Rounds of:

Explosive Push-up x 5

Elbow Plank T- Rotation x 5 (each)

Band Pull Apart x 10

A.) Bench Press (5-3-1) Wendler Week 3, Cycle 2

Training Max (TM)	75% + 5lbs	85% + 5lbs	95% + 5lbs
Chad (255)	195 x 5	225 x 3	250 x 1+ ( 5 )
Mike (165)	130 x 5	145 x 3	160 x 1+ ( 5 )

75% +5lbs x 5
85% +5lbs x 3
95% +5lbs 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 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- 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.) Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	16 Shoulder to OH	20 GHD

Rest exactly 3 minutes, and then . . .

C.) Complete as many rounds and reps as possible in 6 minutes of:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	12 KB Swings	15 Shoulder to OH

Rest exactly 3 minutes, and then . . .

D.)Complete for time:

500 Meter Row 10 Burpee Box Jump-Overs (24”/20”) 20 GHD Sit-Ups 30 Shoulder to Overhead (115/75) 40 Kettlebell Swings (70/53) 50 Double Unders	Chad	Mike
	10:51 Rx	13:40 KBS (53) S2OH(80)

Bus is PACKED!

The bus is packed and ready! 

Coach Bobby Kiernan of  Reebok 5th Ave promises a great workout in their state of the art facility in New York City. We are looking forward to making new friends, working out along side our fitness and CrossFit friends and spending the day in the city together! 

Loving the camaraderie!

Road trip, Saturday, February 22, 2014!  

Burn Baby, Burn

Article: 5 Tips To Help You Prepare for The CrossFit Games Open

by: Kyle Ruth

Warm-Up: Three Rounds, not for time of:

250m Row

Back Extension x 12

A.) Deadlift (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

- Warm up in sets of 3 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 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- 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.

Training Max	75%	85%	95%
Chad (390)	305 x 5	340 x 3	380 x 1+ ( 10 )
Mike (300)	235 x 5	265 x 3	295 x 1+ ( 4  )

B.) Goblet Bulgarian Split Squat 4 x 6 (each)

Chad	75
Mike	45

C.) Every minute on the minute for 10 minutes:

4 Deadlifts (275/185)
6 Lateral Burpees over bar

D.) Core: 21-15-9 (for quality)

Knees To Elbows

Abmat Sit-ups
Russian Kettlebell Swings (70/53)

Solid Gold

Warm-Up (Activation): 

Triple Threat 3 x 8 (Banded Face Pull, Rotate, Y-Press)

A.) 3 Rounds, Not For Time

6 Strict Chin-Ups
5 DB Snatch (each arm) *Go heavy on these*
Rest 60 Sec

B.) Strict Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 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 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- 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.) 5 Sets (ascending) of:

2 Push Press + 2 Push Jerks

D.) AMRAP x 15 minutes of:

25 Double Unders 

10 DB Bench (60/40) 

E.) Mobility:

Couch Stretch x 2 minutes (side)

Hip External Rotation with Flexion x 2 minutes (side)

Banded Overhead Distraction x 2 minutes (side)

Drip Sweat

A.) Warm-Up: 2 Rounds of,

250m Row

15 Russian Swings (70/53)

5 Bench Squat Jump

B.) Front Squat (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs x 3+

- Warm up in sets of 3 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 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- 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.) EMOM for 12 Minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.) Four Sets of,

Romanian Deadlift x 8 @ Final Clean weight from Part (B)

D.) Metcon (Time): 3 Rounds for time,

5 Push Press (115/75) 

10 OH Lunges (115/75) 

15 Back Squats (115/75)