Thursday

 

Dr. SeussWOD:
A. Power Snatch skill work.
B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch.
C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.

Wednesday

“Don’t run from a challenge. Instead run toward it because the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

Mother and daughter bonding.

Mother and daughter bonding.

WOD:
For time:
50 Ring dips
clean, 50 reps (75,115#) *scale to ~40-45%
50 Ring dips

Tuesday

WOD:
In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups/abmat
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups/abmat
1 minute of Inverted Burpees

Monday

“If you are not a specialized athlete, your training should be aimed at keeping you healthy and prepared for the variety of challenges life will often throw at you. Unfortunately, many individuals with no aspirations to be competitive athletes train only in one or two physical skill areas and only in the oxidative energy system. Hence, they become specialized without intending to. Many others just lift weights and are only fit to lift weights. The net result is that many of the exercising public totally ignore, or are unaware of, the need for GPP (General Physical Preparedness).”
CrossFit and GPP

Buddy Mobility at it's finest.  This front hip stretch is great after any squatting or running workout!

Buddy Mobility at it’s finest with Matt, Coach Shaun and Coach Heather. This front hip stretch is great after any squatting or running workout!

WOD: (6 week cycle test)
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front Squat (max load)
1,000 meter Row (fastest time)
Pull-ups (max reps)

Friday

WOD:
Re-Test
‘Angie’
100 pullups
100 pushups
100 abmat situps
100 air squat
*Complete all reps of each exercise before moving onto next movement.
Goal is sub 25min time frame, if work cannot be completed within that time frame, scale to 80(intermediate)/60(beginner) reps as needed. *utilize same reps/assistance as first test.

Previous results here

Wednesday

“It’s very hard to find meaning in one’s life. It’s much easier to find “meaning in one’s actions”—so look for someone who could use your help, and help them in any way you can. If your actions all have meaning, I suspect your life will begin to as well.”
If you Need a Push

Performance Classes are on MW at 4:45pm and T/TH at 6:45pm.  Go to the "programs" drop down on our website to read about the requirements in joining these classes.

Performance Classes are for those ready for higher volume and more technical skills. The schedule is MW at 4:45pm and T/TH at 6:45pm. Go to the “programs” drop down on our website to read about the requirements in joining these classes.

WOD:
10 rounds of:
3 Deadlifts (315,225#) ~75%
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 1 minutes between rounds

Monday

“You must have the commitment and discipline to fight through the inconveniences and sacrifices associated with achieving your goal. Ask any one of the athletes training to compete at Games when the last time they had a weekend to themselves. They have sacrificed countless hours with friends and family to ensure that they are as prepared as possible to perform when it matters most….Throughout it all, the top performers never balk or doubt the journey.”
Are You Committed?

What do you do when you are 7 months pregnant? Snatches!  Learn more about pregnancy and CrossFit from crossfitmom.com

WOD:
A. Snatch skill: burg warmup + skill transfers
B1. Snatch Segment pull 4×1: floor-knee-hip-finish + sn pull (mod-heavy)
B2. Hang Snatch 4 x 1 : increasing each round to a mod heavy single