Workout of the Day


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Friday 8/22

Posted on August 21, 2014 at 11:30 PM Comments comments (0)


Be ready to re-test maxes next week!  Monday we will max our front squat and bench press, Wednesday our deadlift, and Friday we will attack the Gauntlet again!  Today's squats should feel super easy.  This is just enough to get the legs moving and feel a little weight on your shoulders.  Go ahead and push yourself on the power cleans, but focus on good position and speed.  These are relatively easy to recover from.  

You have all worked hard and got in some good workouts during this last training cycle.  Even though it's been a relatively short time since our last CF total, I know many of you will set some big PRs.  Be smart this weekend, and be sure to get adequate sleep and calories so you can show your true gains next week!


WOD:

Back squat
3x3@ 70% of 3 RM

*This should feel very light and easy.  We want to rest your legs up for Monday!


then


OTM 15 minutes

1 Power clean @ 80%+


then


Weighted pull-up
4x3


Saturday:

Open gym 9-12
WOD @ 10:00
No strength class at 11.  Rest up!


Weightlifting

Snatch: Max out!

C&J:  Max out!

Back Squat
3 RM


Thursday 8/21

Posted on August 20, 2014 at 11:30 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

No strongman class today.


Weightlifting:

OH Squat
1 RM

OTM 12 minutes:

1 Power snatch @ 70%+


OTM 12 minutes:

1 Power clean @ 70% +


Clean pull
4x2@100%

Bench press
5 RM, 95%x5, 90%x5


Wednesday 8/20

Posted on August 19, 2014 at 11:20 PM Comments comments (0)



WOD:

Bench press

10x2@85-90% 1 RM

*10 Swings after every set.  Last day of daily KB swings!  


then


10-9-8-7-6-5-4-3-2-1

Thruster 95/65

Toes to bar


Weightlifting:

Snatch

Clean and jerk

10x1 of each, as heavy as possible hitting 8/10 or better


Front squat

8x2@80-85% (add 5-10 lbs over last week)

*Immediately follow each set with 3 seated box jumps


Pull-up

5x3

Tuesday 8/19

Posted on August 18, 2014 at 11:00 PM Comments comments (0)


WOD:

OTM 10 minutes:

2 Deadlifts @ 80% of 3 RM from 8/15


then


5 rounds:
10 inverted rows
20 KB Swings


then


4 sled pushes



Weightlifting:

Jerk
2 RM

Snatch pull
5x2@100-105%

Snatch RDL
4x5

Snatch push press
5 RM, 95%x5, 90%x5







Monday 8/18

Posted on August 17, 2014 at 11:35 PM Comments comments (0)

 

Today starts the last week of training before we hit the CrossFit Total and Gauntlet again next week! 

 

WOD:

Front squat

10x2 @ 85-90% 1 RM

*10 KB Swings after every set.  This is the last week of daily KB swings...100 a day this week!

 

then

 

20-15-10-5

Push press or power jerk 135/95 *clean it from the floor

Burpee

 

Weightlifting:

Hang snatch

2 RM, 3x2@90%

 

Hang clean and jerk (2+2)

2 RM, 3x2@90%

 

Back squat

8x3@78% 1 RM

*3 broad jumps after each set

 

Overhead squat

3 RM

 

Friday 8/15

Posted on August 14, 2014 at 11:50 PM Comments comments (0)


Saturday:

Open gym

9-12

No CF Kids class today.  It'll be back soon!

WOD @ 10:00

Strength class @ 11:00



Friday's WOD:

Deadlift

3 RM


then


One set of max unbroken dead-hang pullups

*Scale with max flexed arm hang.


then


Run 1 mile for time.

Thursday 8/15

Posted on August 13, 2014 at 11:35 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

No strongman class today.



Weightlifting:

Power snatch

10x1@70%+


 

Power clean

10x1@70%+


 

Clean pull

5x2@95% 1 RM clean


 

BTN Push press

5 RM, 95%x5, 90%x5


 

Bench press

5 RM, 95%x5, 90%x5

 


Wednesday 8/13

Posted on August 12, 2014 at 11:45 PM Comments comments (0)


WOD:

Back squat

8x2@90-95% of 3 RM (+3-5% over last week)

*10 swings after each

 


then

10 minute AMRAP:

5 Power clean and jerks 135/95 or 65%
10 Box jumps
15 Wall balls



Weightlifting:

Snatch

8x1@80-85%


 

Clean and jerk

8x1@80-85%


 

Front squat

8x2@80-85% 1 RM

*3 Standing broad jumps after each set


 

 

Overhead squat

5x2@90%+ of snatch

(3 sec pause)


 


 


Tuesday 8/12

Posted on August 11, 2014 at 11:20 PM Comments comments (0)


Christine and Brad competed at the High Gravity Games this past weekend at CrossFit Embark.  After 5 WODs, including several AMRAPs, and a clean complex ladder, these guys came up in 4th place, despite encountering a few movements they hadn't been exposed to previously.  Nice work guys!


WOD:

Bench press

8x3@75-80% (+5%)

*10 Swings after each


 

Then


 

20 minutes OTM:

Odd: 5 L-pull-ups

Even: 5 HSPU


*Scale the number of pull-ups as needed or go to inverted rows.  If you can't do an L pull-up, do 10 hollow rocks after every set.  Scale HSPU with strict press. Find a challenging weight.


 

 

Sled push 4x100 ft

 



Weightlifting:

Jerk

6x2@80-85%

(Hold split for 3 sec)


 

Snatch pull

5x2@90-95% 1 RM snatch


 

Snatch RDL

4x8@80-85% of snatch

*3 Box jumps as high as possible after each set.


 

BTN Push press

5 RM, 95%x5, 90%x5



 


 


Monday 8/11

Posted on August 10, 2014 at 11:50 PM Comments comments (0)


Happy Monday!  Are you going to create a snow ball of negative thinking today by complaining that it's Monday, or are you going to be happy that you are alive and do something to make today great?  Better yet, what can you do today to make someone else's day great? Life is way too short to be anything but awesome. 


Speaking of things that are great!...Despite nasty weather, our garage sale this weekend raised over $1,000 for the Morrison family!   The lounge is still full of odds and ends, and we have decided to give the sale another go, this coming Saturday.  If you have some things you would like to donate, feel free to bring them by this week!  


I can't tell you how proud I am of this community for coming together to help one of our own.  It is truly awesome to see so many people that care and are willing to help.  You are all awesome!  Special thanks to Heidi, Stephanie, Crista, Jenn, Dan, Amanda, Dave, Kera, and Todd for putting in lots of work and making this possible!  Sorry if I forgot anyone.



Without further ado, here is your WOD.  Enjoy!


WOD:

Front squat

8x3@75-80% (+3-5% over last week)

*10 Swings after each set (Get 90 total)


 

W/ a buddy, for time:

40-30-20

Deadlifts @ 225/135 or 65%

Burpee

 

800 m farmer’s carry 53/35 (One time, at end only.  One partner must carry both KBs.  Switch as needed.)

 


Weightlifting:

Your mission is to beat everything you did last week. If you were to multiply weight x reps x sets, you should lift more total poundage this week by 3-5%.  


Hang Snatch

8x2@70-75%


 

Hang Clean and jerk (1+1)x2

8x2@70-75%


 

Back squat

8x3@75% 1 RM

(3 seated box jumps immediately after each set)


 

Overhead Squat

4x3@80% of snatch

(Hold bottom for 3 sec)

 


 



Monday 8/11

Posted on August 10, 2014 at 11:50 PM Comments comments (0)

Sunday 8/10

Posted on August 10, 2014 at 11:00 AM Comments comments (0)
Open gym: 12-2:30 Strongman class: 1:30

Friday 8/8

Posted on August 7, 2014 at 11:10 PM Comments comments (0)

Good luck to Christine and Brad as they compete in the High Gravity Games at CrossFit Embark in Apex this weekend!


This Sunday from 7 a.m. to 1 p.m. we will be hosting a yard sale to benefit the Morrison family!  We will still be accepting gently used items through Saturday if you have something you would like to donate.  Thank you all so much for your support thus far!


Saturday:

No CF Kids class
Open gym 9-12
Buddy WOD @ 10
Strength WOD @ 11


Friday's WOD:

Bench press
8x3@75-80% 1 RM

*10 KB Swings after every set


then


For time:

30 Clean and jerks 135/95 or 70% 2 RM from 7/25

30 Toes to bar

30 Burpees

 



Weightlifting:

Snatch
Build to a heavy double

Clean and jerk
Build to a heavy double (2+2)

Back Squat
3 RM

Thursday 8/7

Posted on August 6, 2014 at 10:45 PM Comments comments (0)


Open gym

6-11 am
2-8 pm

Weightlifting @ 6 pm

Strongman @ 7 pm


Weightlifting:

Power snatch

10x1@70%+


 

Power clean

10x1@70%+


 

Clean pull

5x2@90% 1 RM clean


 

BTN Push press

5 RM, 95%x5, 90%x5


 

Bench press

5 RM, 95%x5, 90%x5

 



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