crossfitguelph

Wednesday September 7 2011

2011-09-06T17:48:00.000-07:00

Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press
Skill: Burgener then,10 mins at 50 – 60%

WOD:
Buy in: 400m
50 kb’s (50/35)
100 d/u’s
150 air squat
50 hollow rock
10 kb clean/press 50/35(per arm)
Buy out: 400m

Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour.

Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press.

Skill: Snatch, focus on hitting full extension (finishing). If you are losing the bar out front check your set up and also the wrist turnover at the top. Technique technique technique!

Tuesday September 6 2011

2011-09-05T18:13:00.000-07:00

Warm Up: 3x’s
1 min plank
20 air squat
10 shoulder rolls
Strength: D/L 65,75,85% x 5
WOD- 10 Min AMRAP:

4 Ring Rows,7x P/P @95/75

We are dedicating this month to developing our double unders. Expect to see them as buy in and outs and in dedicated skill sessions and warm ups. Let's really nail these down!

Monday September 5 2011

2011-09-04T20:11:00.001-07:00

HAPPY LABOUR DAY.
Relax, recover, re charge.
See you Tuesday!

September is here.

2011-09-04T20:07:00.000-07:00

Greetings everyone

We are launching our new website on or around the 10th. With it will come some procedural changes. Starting at months end dues will be collected monthly and withdrawn directly form credit cards or bank accounts.

We are also offering a monthly On Ramp program and a trial 9:00 A.M class Tues and Thurs beginning on Tuesday the 13th.

Our kids class is also officially running. Monday/Wednesday/Friday from 4-4:45 ages 10ish-14ish.

Sunday September 4 2011

2011-09-04T00:42:00.000-07:00

Warm Up:
2x CFHQ & Mobility
Strength:
OHS or a lift you missed this week
Skill:
Establish a box jump PR

WOD:
Complete in any order as fast as possible (30 min time cap)

4 Prowler runs (2 high 2 low, 90/70+prowler)
200 D/U
30 KB swings (24/16)
30 Ring Rows
30 Burpies
30 Wall ball (20/14)
30 overhead weight lunges (35/25)
30 Ring dips
30 Sit ups
3 rope climbs
800 meter run

Saturday September 3 2011

2011-09-02T18:39:00.000-07:00

Warm Up: Musical Medballs.
Skill: Snatch Progressions
Strength:Snatch 3x3@80/85/90%
WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M

Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight.

Friday September 2 2011

2011-09-01T18:10:00.000-07:00

Warm Up:3x TNB IW/DW/Lunges
Strength: Back Squat Deload
Skill: Clean Progressions
WOD-6 rounds of:
200m Run
6 Hang Clean (135 pounds)

Monday September 1 2011

2011-08-31T20:47:00.000-07:00

2x200m run
30s FP
200m run
30s RP
200m run
30s LP

Bench Press 3x5 (Deload):
40%, 50%, 60%

Skill:
Learn (or improve) 1 or 2 common skills that you have not yet added to your skill set:
KIPPING
DOUBLE UNDERS
MU TRANSITIONS/MU's
HSPU (for some people this means overcoming the fear of going upside down!) - band assist/abmat/plates...

WOD:
30-20-10
Wipers (135/95/65)
Pull-Ups
BJ

Wednesday August 31 2011

2011-08-30T18:31:00.000-07:00

Skill: Burgener x 3 then
3 Pos Snatch 3x3 135/95/55
WOD: 3 rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood
15 Ring Dips

tuesday August 30 2011

2011-08-29T17:02:00.000-07:00

Warm Up,3x’s thru:
30 sec DU’s
8 HR
8 Back ext
8 Shoulder rolls
15 sec Squat hold

Strength:

Deload week so Deadlift for 5’s @ 40/50/60%
- No max effort at the end

- This should be finished quickly

With the same bar, take 5 minutes to work up to your 80% Clean

WOD:

5 cleans @ 80% of 1RM then:
AMRAP of
10 squats
7 HRPU
5 RR

We will do the above 3 times, for 5 minutes work, with 1 minute rest between the rounds
You will start with your cleans. Do not rush them. Reset, make them perfect.
You will then proceed to the AMRAP portion where you will attempt to get as many rounds as possible in the remaining time.
When the time ends you rest for 1 minute and then start again at the clean.

Monday August 29 2011

2011-08-28T18:08:00.000-07:00

Warm Up: CrossFit Baseball
Strength: S/P 40,50,60%x5
WOD: 12 Min AMRAP of:
5 Ring Dips
1 HSPU
10 Wall Ball

Baseball. Batting= 10 Squats then Lunges to first, 10 Push ups, Crabwalk to second,5 Ring Rows, high knees to third, 10 box jumps, reverse lunges home.

If there is no medball available do 10 bar thrusters.

Sunday August 28 2011

2011-08-28T04:37:00.001-07:00

400m run
5 tire flips
Burgener warm up as a group x 2
Strength (5@75/ 3@85/ 1@95)
A lift that you missed this week or OHS

Wod 5 rounds
10 Thrusters 95/65
50 m Overhead walk 95/65
10 burpies
100 metre sprint

Saturday August 27 2011

2011-08-26T19:49:00.000-07:00

Warm up: Chris' choice.
WOD. The Filthy Fifty.
If you are new to CrossFit do each exercise 10 times in order for 3-5 rounds.

FIlthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday August 26, 2011

2011-08-25T18:20:00.000-07:00

Warm Up: 3 rounds of
Inch Worm,Duck Walk,Lunges
Strength: B/S 75,85,95% 5 3 1
WOD, Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Stretch and or mobility

Compare time to scores at www.crossfit.com Wednesday August 23rd

Wednesday August 25 2011

2011-08-24T18:38:00.000-07:00

Warm Up, 25 D/U's,10 S/R'sx 2
Then-Twice through of:
TNB Inch Worm, Wheelbarrows,P/B's
Strength: BP 75,85,95% 5 3 1
Skill/Roll: 10 Min. Your Choice
WOD:

AMRAP 20 Min. For total points complete as many reps as possible of:
D/U's - 1/ SKips - 1
Box Jumps - 1
Hammer Swings - 1
Pull Ups - 2/ JPU/Negatives - 1
Dips - 2/Assisted - 1/ Box Dips - 1
Squats - 2
KB Swings - 2
HSPU - 3/ Holds - 2/ Box - 1
Rope CLimbs - 5/ Pulls from Ground - 2
BW Deads 5
BW Front Squat - 5
BW Cleans - 5
Prowler Push 40 Yards - 10 - Men 140# Woman 90#

Wednesday August 24 2011

2011-08-23T18:58:00.000-07:00

WOD: 135/95/75/55
3 rounds for time of:
20 Lunges
15 Clean and Push Press
10 Back Squat
5 jumping Squats

Warm Up: 2xCFHQ,2xBurgener
Power: Snatch 75/85%x3x3

Tuesday August 23 2011

2011-08-22T18:06:00.000-07:00

Warm up:3x
25 D/U's
10 Squats
10 Good Mornings
10 Lunges
30 Sec Squat Hold

Strength:Dead Lift 5 3 1/75 85 95%
Power: Snatch 85%x3x3

Wod:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Monday August 22 2011

2011-08-21T21:35:00.000-07:00

Warm Up:
Dynamic then 2x
10 Shoulder rolls
10 back extension
10 hollow rock
10 air squats

Strength:
Press, 5/3/1 @ 75/85/95%
- last set is a maximal set!

WOD:
The BEAR Complex

The bear complex consists of seven reps and 5 rounds of the following,

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Doing that seven times equals one round.

You do 5 rounds, in total, working up to your max weight on the bar.

You can rest in between rounds and you can rest during the round PROVIDED the bar DOES NOT REST ON THE GROUND.
The penalty for the bar RESTING on the ground during a round is 5 burpees to be done at the end of the WOD.

Further clarification and instruction will be provided during class.

Sunday August 21 2011

2011-08-21T04:49:00.000-07:00

Warm Up:2x
200 meter run
5 inchworm push ups
10 Thrusters
10 Ring rows
10 shoulder rolls

Strength:
Your choice or OHS

Skill: Deadhang pull-ups/CTB

WOD:
10 AMRAP
30 Double unders
15 Power Snatch (ground to overhead anyhow)

Saturday August 20 2011

2011-08-20T06:09:00.000-07:00

Warm Up: Get Warm 12 minutes
Skill: Dead Lift
WOD: 5 rounds for time:
20 yd Bear Crawl - There and Bck
3 Deadlifts - 315 lbs
10 Lateral Burpees over the bar

Friday August 19 2011

2011-08-18T18:07:00.000-07:00

Warm Up 3 x CFHQ
Strength: B/S 78 80 90% x3's
Skill: 10 Minutes on the rings.
Wod- 3 min on 1 off of:
Snatch, P/U's,B/J's,HR,KB's
Stretch/Mobility

Each rep counts as 1 point. Total points wins. This one is 100% givener.

Thursday August 18 2011

2011-08-17T18:41:00.000-07:00

Warm Up:3x's 25D/U's,10B/J's,5 R/R's
Strength: B/P 60,70,80% x3s
Skill: Rings 10 Min.
Wod:3 rounds of:
100M BB F/C,20F/S,5 M/U's(10Trans)
Stretch/Mobility

Wednesday August 17 2011

2011-08-16T18:13:00.000-07:00

Warm Up-Dynamic, 3 rounds of:
Inch Worm, Squat Hold, Plank
Mobility: Glutes, Quads
Power: Clean Pulls 5 3 3 3 3
Clean: 3,5,7 reps @ 60 70 80%

Tuesday August 16 2011

2011-08-15T18:36:00.000-07:00

400m run
10 HR
10 Back Ext
10 Ring row
200m run
5 HR

5 Back Ext
5 Ring row

Strength:

DL, 3x's @ 70/80/90
- last set is maximal

Conditioning:

15 min AMRAP of:
6 pistols
6 dips
6 toes to bar

Monday August 15 2011

2011-08-14T18:18:00.000-07:00

Warm Up: Dynamic then
5 min Hooverball Game.
Mobility: Shoulders with bands.
Strength: S/P 70,80,90% x3 +5#s
WOD: From HQ...

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

If you are no longer able to continue work on a skill of choice.
Scaling: Pull Ups will be done with a band or as jumping negatives. Handstand Push Ups will be scaled to a box, or a band set up.

Sunday August 14 2007

2011-08-14T05:59:00.000-07:00

Warm up:
3 rounds of
200 meter run
10 S/R
10 Squats
10 Ring rows

Strength:
Choice of OHS or F/S
Find single rep max or
If you know your SRM then 65%, 75%, 85% x 5 as our other strength work

WOD:
50 D/U
5 Thrusters (95/65)
40 D/U
10 Thrusters
30 D/U
15 Thrusters
20 D/U
20 Thrusters
10 D/U
25 Thrusters

Saturday August 13 2011

2011-08-13T03:28:00.000-07:00

Warm Up: Dynamic, then Hooverball
Skill:Push Press
Strength: Push Press 3 2 1 1 1 1
WOD-5 rounds of:
10 B/W's,5HSPU,10HR,200M Run

Push Press- Focus on keeping your back Straight and making the turnover at the bottom of the dip crisp and aggressive. Increase load for each PP.

WOD: All out! BW - Bar Wipers. Hanging from bar, bring toes to bar than rotate left and right while keeping knees locked and feet together. If you cannot do wipers scaling will be as follows: Toes to bar, knees to elbows, leg lifts. Maintain posture to the very best of your ability.

Friday August 12 2011

2011-08-11T18:16:00.000-07:00

Warm Up: Hoover Ball
Strength: Squat 65 75 85% x 5
Skill of choice 15 min
Rings,OHS,D/U's,HSPU
Wod: 400 M Walking Lunges

We have gone hard on the upper body this week. Loads of shoulder work. So loose class today. Hoover ball is played like volleyball and scored the same. 3 players must touch the ball before it may go over the net again.

Strength-B/S remember add 10 #' to your 90% #
Skill: choose something you suck at and work on it.

Thursday August 11, 2011

2011-08-10T19:19:00.000-07:00

Warmup-dynamic then:
2 x 5 HR
cartwheel there
5 Back Ext
handstand walk back
20 sec handstand hold

Strength: BP

5 x 65%
5 x 75%
5 x 85% - this one is a max rep effort

WOD:
Complete as many rounds as possible within 3 minutes, rest 1 minute. Repeat 4 times.
5 x double KB thruster (50/35)
5 x double KB bentover row
10 x single KB swing

choose your KB's wisely. challenge yourself with the thruster, the rows and swings will be relatively light and you will have a minute recovery time

Wednesday August 12 2011

2011-08-09T19:29:00.000-07:00

Warm Up-Dynamic, then 3x
30 D/U's,10 Lunges,8R/R's
Mobility: Shoulders/Glutes
Skill: Clean and Jerk to max.
Wod- At 60% 1-10-5 of:
Clean and Jerk/Push Ups

Tuesday August 9 2011

2011-08-08T18:57:00.000-07:00

Warm Up: 2x CFHQ
Strength: D/L 65,75,85%x5's
Power: Snatch to max then 3x3@75%
Conditioning: Prowler Push

Monday August 8 2011

2011-08-07T18:26:00.000-07:00

Warm Up: 400M, Medball fun.
Strength: S/P 65,75,85%x5+
Add 5#'s to your 90% #
WOD: 21 15 9 of:
Pull Ups,P/C 135,B/J's
Stretch and Mobilize

WOD: Pull Ups-work the kip not the swing. Cleans-Take a moment to set each clean. Quick elbows, really commit to each one. B/J Whole foot on the box. Try resting on the top of the box not on the ground.

Sunday August 7 2011

2011-08-07T06:04:00.000-07:00

WOD:
"Nancy"
5 Rounds for time
400 meter run
15 overhead squat (95/65 or scale as needed)

Warm Up:
20 D/U, 20 Box Jump, 10 pull-ups, 10 push-ups & 5 wall climbers

Skill: Rope Climb (work on the climb or work on the wrap technique) / Overhead Squat

Saturday August 6 2011

2011-08-05T21:39:00.000-07:00

Warm Up: 2x200 m run,5 W/B,15D/U's
Skill:12 min work a skill
Wod: AMRAP 15 min of:
6 K2E,12 Hollow Rock, 18 D/U's

Friday August 5 2011

2011-08-04T19:11:00.000-07:00

Warmup:
20 squats
30 sec squat hold
10 pass thru's
then:
CRAB SOCCER!

Strength:

Back Squat Deload
5 x (.4 x [.9 x 1RM])
5 x (.5 x [.9 x 1RM])
5 x (.6 x [.9 x 1RM])

- this is a deload week, follow the reps exactly. no max effort on last set.

Conditioning:
150 Burpees for time (40 min time cap)

Mobility:

Foam roll quads/IT band
Hip stretch on box
Tricep w/ band assist
Arm OH w/ band assist

Thursday August 4 2011

2011-08-03T18:56:00.000-07:00

Warm Up:3x200M,10HS,1RC,10SQ
Mobility:Pec Rolling
Strength: BP 5x 40 50 60%
Wod-Nate: 20 min 2 M/Us,4HSPU,8 KB 2 Pood

August is here

2011-08-03T07:19:00.000-07:00

August is upon us and with it the last month of Holidays. Time to gear up for the unofficial New Year. To celebrate we will be offering a Nine A.M class in September as a trial. Let me know if this interests you.

We would like to add another team to the Element Challenge. Let me know if you would like to test yourself. 3 boys and three girls needed.

We will be switching, finally, to an automated payment system for September. Credit cards or Electronic funds transfer will be the new payment methods.

Wednesday August 2 2011

2011-08-02T19:00:00.000-07:00

Warm Up: 12 min get warm
Mobility: Do some
Skill: Pulls
Power: Snatch
Wod: Tabata Squats, Pull Ups

We are dedicating this class to improving our snatches. At the end of class we will all demonstrate a few. STAY FOCUSED!

Monday August 1 2011

2011-07-31T20:50:00.000-07:00

Warm Up: Dynamic, 3x TNB IW/HK/SR
Strength: Deload D/L 5x40,50,60%
Skill: Transition, Jump Shrugs
Power: Power Clean 3 3 2 1 1 1
Wod- Amrap 12 Min,

100 M There and Backs with 7 Burpies at one end and 15 Box Jumps at the other.

Power Clean: work on hitting a nice tall position and quick feet.
Wod-Rest if needed before each sprint. NO RUNNING!
The 100 M TNB are 50 meters each way.

Stretch and or Mobility

Sunday July 31 2011

2011-07-31T05:32:00.001-07:00

Warm up:
Take 15 minutes to complete
1 mile run, 10 push-ups, 10 pull-ups, 10 thrusters (35/45), 10 OHS (35/45) & stretch
Skill:

Take 20 minutes to work on a lift that you missed this week or a gymnastic skill that you need to improve on

WOD:
2 minutes for each exercise to complete as many reps as possible, 2 minute rest between each exercise
(1) Rope climb
(2) Sit ups
(3) Push press
(4) Squats
(5) Push ups
(6) Double unders

2011-07-30T06:30:00.000-07:00

3 min Max reps Dead Lift Then:
Tabata Sit Ups, Squats
3 rounds of:
200 M run with 45# OH
25 Ring Rows,30 Sec Plank,5 LPU

Friday July 29 2011

2011-07-28T18:21:00.000-07:00

Warm Up: 12 Min-Get warm.
Strength: B/S 5 3 1 75 85 95#
The Wod is once through as fast as you can.
Scale load as needed.
"Dirty Thirty"

30 Burpies
30 Toes to Bar
30 Goblet Squats 50/35
400 M Run
30 KB Cleans 50/35
30 HSPU
30 Pistols
400 M Run
30 Pull Ups
30 Sit ups
30 Double Unders

Post loads and time to comments.

Thursday July 28 2011

2011-07-27T18:38:00.000-07:00

Warm Up: 3x
Ladder runs, Med ball catch, S/R's
Strength: BP 5 3 1, 75 85 95%
WOD: 21 15 9
Wipers, Pull Ups, Box Jumps
Skill or Mobility.

Wednesday July 27 2011

2011-07-26T18:52:00.000-07:00

Warm Up-Dynamic,Then 3 rounds of:
25 MNTNCLBs,10 S/R's,5 PP,IW TNB
Skill: 10 minutes HSPU or DU work
Power: Cleans 3 3 3 3 3
WOD:5 min max load OH,
then 4 rds of:

200M Run,10 BPU,10 R/D's,25 Squats.

5 min of Max load Overhead may be accomplished any way you want (clean and jerk, snatch, S/P, P/P) Load must end locked out over head. 155/135/95/55 Focus on clean technique but work quickly. 4 rounds are 100% go.

Tuesday July 26 2011

2011-07-25T18:57:00.000-07:00

Dynamic stretching
2 rds of:
3 tgu left
6 hollow rock
3 tgu right
6 back ext

Strength
DL
5@75%
3@85%
1@95% - max effort

Conditioning
10 min AMRAP:
4 thrusters @ 95/65
7 ring rows
then, immediately following AMRAP:
100 D/U's (200 skips)
30 situps
30 back ext.

Result is rounds completed + time

Foam roll/Stretch

Monday July 25 2011

2011-07-24T20:00:00.000-07:00

Warm Up:Dynamic-3x200M run,5 RR,High Knees, Duck Walk
Strength: S/P 5 2 1@ 75 85 95%
Skill: OHS
WOD, 5 rounds of:
3xOHS(135/95),5 HSPU,25 Alt KB's

SUnday July 24 2011

2011-07-24T04:58:00.001-07:00

Belindas Choice.

Saturday July 23 2011

2011-07-23T06:25:00.000-07:00

Open Skills Day. Thanks to Danielle and Beth. I am taking a day to play at Hillside. Please be safe and sound. WOD-10 Min Amrap of: 10 B'J's, 7 HSPU, 4 Pistols. (two per leg)

Friday July 22 2011

2011-07-21T18:17:00.000-07:00

Warm Up: 15 Minutes,
Strength: Squats 3x's@70,70,90%
Skill: TGU's
Wod: 21 15 9
D/B cleans,Pull Ups,Sit Ups
Stretch/Roll

Thursday Jul 21 2011

2011-07-20T18:31:00.000-07:00

W/U: 25 DB's, 10 SR's,I/W TNB x3
Strength: Bench 3's @ 70 80 90%
Skill: 15 Min Gymnastics
Wod: 4 rounds of:
25 KBS,25 GBLTS,25 MNTCLMBRS
Core: Front/Side 30 sec x 3

Wod: Short, go as hard as you can. Use the same KB for swings and Goblet Squats.

GYmnastics can be anything from push ups to pull ups, rope climbs, skin the cats, levers, muscle ups. Your choice. Work on something you suck at!

Wednesday July 20 2011

2011-07-19T17:53:00.000-07:00

W/U-Dynamic. Then 3 rounds of:
High Knees,Lunges,duck walk.(S/R's)
Skill:Pulls,Jump/Land,Drops
WOD: Clean and Jerk
Auxiliary:

Weighted Ring Dips 3x4
Weighted Dead Hang Pull Ups 3x4
Explosive!
Roller PLank 3x30sec

Make sure you give each other feedback. Look for early elbow bend, shrugging, elbow speed...

Tuesday July 19 2011

2011-07-18T18:31:00.000-07:00

Warm Up: 3 x CFHQ or 12 min
Strength-DL 3x70,80,90%
Wod-Accumulate in any order as quickly as possible:
2K Run,50 Ring Dips,30 HSPU,10 M/U's,2 min L sit and 800#s in OHS

IF you get done early. Mobility or Skill work of choice.

Strength. Same protocol as for the SP. EX 100# SRPx.9= 90#s FInd 70 80 90% of 90#s 15 min MAX!
WOD. 30 Min cap. The run may be broken up into as many intervals as you like.

Monday July 18 2011

2011-07-17T17:59:00.000-07:00

Warm Up:
30 D/U, Lunges, 8 Ring Rows, 200M run, broad Jumps x 3
Mobility: Shoulders, Rolling.
Strength: MP-3x 70/80/90% Remember, last set is a max effort.

WOD:

3 rounds of: 50 Squats, 35 Kettle Bells Cleans, 20 Hollow Rock

Stretch

Sunday July 17, 2011

2011-07-17T05:47:00.000-07:00

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Warm Up: 3xCFHQ
Skill: Kettle Bell Fun

Saturday July 16, 2011

2011-07-15T17:51:00.000-07:00

Market Wod
Warm Up:
15 Minutes of 10# Hoover ball. Rules and scoring as per Volleyball. Players may not hold the ball longer than 3 seconds.

1. Hammer Swings/Push Ups

Each team must complete 100 200 300 reps depending on team size. Each member must complete a min of 20, 30 or 40. While members are completing the hammer swings the other members will perform push ups.

2. DB Waiters Lunges/Burpees

With two sets of DB’s each team will complete 100-300 reps of DB Waiter Lunges
Only two members can work at once. The rest of the team members will perform Burpees. Record number of Burpees completed in the time it takes to complete the lunges. Each team member must perform a min of 20, 30 or 40 lunges.

Tire Flip and Carry

Each team member will perform tire flips up hill over a given distance. Once the tire crosses the finish the other team members will carry the tire back to the starting area. Each member must complete this challenge 4 times.

KB Sings

With 2 members working at once, each team will perform 100-300 KB swings. Each member must perform 20, 30 or 40 reps. While two are swinging the others will do Box Jumps until the prescribed KB number is reached.

Prowler Push and Carry.

With a total of 140#s each team will move 3000 #s over a known distance. After each run the prowler must be returned to the start area by the team.

There is a 45 Min cap. Two prizes will be awarded. One for winning team and one for combined Push Ups, Burpees and Box Jumps. One member must be on the clipboard at all times. Challenges may be completed in any order but once a challenge is started it must be completed before moving to the next

Friday July 15 2011

2011-07-14T18:42:00.000-07:00

Warm Up-3 rounds of: TNB
Inchworms 30 Sec squat hold
Duck Walk 30 Sec Squat hold
Lunges 30 Second Squat Hold
Mobility: Couch, Glutes, Hams
Strength: DL 65,75,85%x5

Wod: Nicole, AMRAP 20 Min, 400M Run, Max Reps Pull Ups.

If you cannot do Pull Ups perform 20 Jumping Pullups with negatives.

Thursday July 14 2011

2011-07-13T17:14:00.000-07:00

Warm Up-3 rounds of: Circuit
Strength: BP 5's @ 65, 75 ,85%
Skill: Snatch Pulls/Drops
Wod: Snatch 135 #'s 25 Times
Stretch and stretch

The circuit will consist of 200 M run, 10 Box Jumps, 5 Ring Rows, 1 Rope Climb, 5 Strict Pull Ups, 20 Double unders.

Wod: Take your time, the object is it to get all the snatches done with good form as Rxed. 135/95 25 minute cap.

Wednesday July 12 2011

2011-07-12T19:09:00.000-07:00

Warm Up, 3 rounds of:
100 M There 100M Backwards
Alt 3x 15 sec HS 15 sec squats
Mobility: Tris,Quads,Glutes,Butt Roll
Skill: Power Cleans
WOD- Amrap 12 min of:

5 Power Cleans 135/95
3 Paralette or Dumbbell HSPU
15 Seconds Plank Hold
5 Kipping Pull Ups

70 % Intensity.

Be deliberate and focused. Do not sacrifice technique for speed. Work the clean as a skill and be explosive with the HSPU. Kipping Pull Ups

Mobility with a band under the heel. Elbows high. Couch stretch and Glute/Hip rolling either with a pain ball or roller.

Aux:

Tuesday July, 12 2011

2011-07-11T20:46:00.001-07:00

Warmup:
5 burpees
10 Hollow rocks
10 back extension
3 x's

Long jump there, 30 sec squat hold
Long jump back, 30 sec squat hold
Long jump there, 30 sec squat hold

Strength:
Deadlift
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
- last set of five, if you have gas in the tank for 7 or 8, go for it!

WOD:
400m sprint
50 KB @ 50/35
400m sprint
- work @ 100% for this, short and FAST

Cashout:
Accumulate 3 mins of paralette L-sit or 2 min of ring L-sit

Monday July 2011

2011-07-10T19:09:00.000-07:00

Warm Up, 3 rounds of 10 reps of:
Alt Jump Lunges, Pull Ups, SR's
Strength: MP 1x5 @65,75,85%
Wod: 10 Hang Snatch @95/55
50 Lunges
100 Mountain Climbers

Sunday July 10 2011

2011-07-09T21:02:00.000-07:00

Strength: Pick Two
P,DL,BP,Sx5 65 75 85%
Wod-4 rounds of:
20 Double Unders
5 Deadlifts (225 pounds)
10 Pushups

Extra-Planks,Pull Ups

Example MP SRM 130x.9=117
117x.65=76.05
117x.75=87.75
117x.85=99.45

You will do 1 set of 5 reps of each of the two exercises you choose. The last set will be for max reps.

Ex: 77x5
87x5
100x5 or more.

Saturday July 9 2011

2011-07-08T21:28:00.000-07:00

WOD:
70 Thrusters (95/65)
60 Floor Wipers (95/65)
50 SDHP (95/65)
40 Ring Pull-ups
30 Ring Dips

In Teams of 2, complete the following exercises as quickly as possible. One person is running 200 meters while his/her partner is doing the reps.

Friday July 8 2011

2011-07-07T18:24:00.000-07:00

Warm Up, TnB: Lunges, Inchworm, Duck Walk
Strength: Bench Press/Back Squat 3x5 80,85,90%
Nicole: 50 40 30 20 10 D/Us,S/U's

Thursday July 7 2011

2011-07-06T18:27:00.000-07:00

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warm Up: 12 min include 10 Pull Ups.
Mobility: Couch/Glutes

Wednesday July 6 2011

2011-07-05T18:49:00.000-07:00

Warm Up: Dynamic Stretching
3 x 10 Squats, 10 KB'S 5 Burpies
Skill: Split 12 min Rings,Ropes
Wod, AMRAP 12 min of:
10 P/U's,5 Snatches 75% max, 3 OHS
Mobility

July is here

2011-07-04T18:27:00.000-07:00

Our Paleo challenge is extended until the end of July. How is everyone doing? Don't forget winner gets a free month of training.'

The Element Team Challenge is in September. Step right up. Deadline to sign up is Sept 1 but it will sell out quickly.

We will be experimenting with implementing a rigid strength component. Be prepared.

Our 7 A.M class is up and running.

Tuesday July 5 2011

2011-07-04T18:17:00.000-07:00

Warmup: 3 x’s thru:
30 sec D/U’s
30 sec plank
5 mountain climbers
30 sec squat hold
5 pass thrus (shoulder dislocates)

Strength:
Press
3x3
80%/85%/90% of 1RM

Squat
3x3
80%/85%/90% of 1RM

Conditioning:
“Prowler Flu”

Sunday July 3, 2011

2011-07-02T17:13:00.000-07:00

Warm Up: 12 min. Include
10 Shot throughs and 1 min HSPU
Wod:Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Saturday July 2nd 2011

2011-07-01T20:29:00.000-07:00

Warm Up: 12 Min. Include 45 sec of false grip hang and 10 HSPU.
Skill: Transition and high chest Snatch/Push Press
Wod-Pain Storm:

400 M Run
30 High Chest Snatch 75/55
30 Hollow Rock
30 Push Ups
800 M run
30 Burpees
30 Push Press 75/55
30 Box Jumps
400M Run
30 KB Swings
30 Double Unders
30 Squats

Thursday June 30 2011

2011-06-29T18:42:00.000-07:00

Max B/W Cleans 3 min
Run 200M
Max B/W D/L 2 min
Run 200M
Max KB Swings 1 min
200M Run

2 rounds

Warm Up: 12 Min Get Warm. Include 30 Seconds of Hollow Rock and 10 Ring Dips

Skill. D/L and Clean review.

Wednesday June 29 2011

2011-06-28T18:11:00.000-07:00

Warm Up x 2:
Run 200 M, Alli Walk, 10 BJ's, STLJ
Mobility: Glutes/Quads
Strength: F/S 75% 3 x 5
Wod:

Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions

Tuesday June 28, 2011

2011-06-27T18:50:00.000-07:00

Warm up:
Inch Worm there
7 Ring Row
Inch Worm Back
7 Burpees

Skill:
Thruster

Strength:
Bench 3x3
Pendlay Row 3x3

WOD:
10 min amrap

10 KB Swing #50/#35
Man Maker there #40/#25
30 DU’s/60 Skips
Man Maker back #40/#25

Monday JUne 27 2011

2011-06-26T21:02:00.000-07:00

Warm Up-12 min
Skill "The Position"
Wod: Angie
Mobility: Trainers Choice

Sunday June 26 2011

2011-06-26T05:50:00.001-07:00

We have not done this in a while so today will be an hour of Open Gym. Come in and work on whatever you like.

Saturday June 25 2011

2011-06-25T06:12:00.000-07:00

Warm Up:
12 Minutes to get warm. Don't forget to look at the WOD so you can warm up any specific parts of your body. You must include Pull Ups and Dips. And one Piece of mobility.

Wod- Nasty
5 x 50 M Prowler Pushes 135/95
50 Box Jumps
10 Front Squats 185/135/95
400M x 3
50 S/P with Bar
2 minutes HSPU Hold
5 Minutes Squat hold.
3 Rope Climbs
100 Squats
50 Pull Ups
45 Seconds L sit/support
15 M/U Transitions

Friday June 24 2011

2011-06-23T18:52:00.000-07:00

Nate - Amrap 20 min of
2 M/U's 4 HSPU, 8 72# Kb
or Michael, 3 rounds of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday June 23 2011

2011-06-22T19:03:00.000-07:00

Warm Up: 12 min, include PU/RD's
Skill: L Sit
Strength: B/S 50/60/70/80/90%
5/5/5/5/5
Wod: Prowler Tag There and Back x4

Wednesday June 22 2011

2011-06-21T17:59:00.000-07:00

Warm Up:10 Min*
Wod: 5 rounds of:
5 HSPU
10 Toes to bar
5 Hang Snatch 95/55
20 Double-unders

Skill: HS Hold.
Warm Up *: Complete as much of:
15 Dead Hang Pull Ups
15 RIng Dips/negatives
400 M Run
30 Push Ups
1 Minute Squat Hold
100 D/U's

Tuesday june 21 2011

2011-06-20T19:51:00.000-07:00

Warm Up: Pick One
Skill: Play on rings.
Strength: Dead Lift
5x5 @ 75%
Prowler: 50 X 6

Monday June 20 2011

2011-06-19T18:01:00.000-07:00

Warm Up: Dynamic, then
3x200M run, 10 P/U's 10 S/D's
Skill: RDL,Transition.
Strength: Clean 1 1 1 1 1 1 1
Wod: 10 - 1 Clean 65% of SRM, Burpie BJO

Sunday June 19 2011

2011-06-19T06:14:00.000-07:00

Warm Up: 3 x Skip,Run,Squat
Strength: Bench 3 3 3 2 1 1 1
Skill: RDL, Prone Press 5x5
Wod-Amrap 10 Min of:
5 Clean, 10 Push Ups, 15 Squats.w

Saturday June 18 2011

2011-06-18T05:27:00.000-07:00

Warm Up:
10 Min get warm.
Skill: Of choice or review
Todays Wod has a 30 min cap.
Complete in any order:
Helter Skelter

4x400M
2 Prowler there and backs
10 Tire Flips
50 P/U, Squats, P/U, Sit Ups, 50 B/J's
3 Rope Climbs
15 Strict Pull Ups
10 Ring Dips
20 MU Transitions
100 D/U's

Friday June 17 2011

2011-06-16T17:48:00.000-07:00

Warm Up: 10 min git warm
Skill: Pistols, Hspu
Wod: Will be a surprise. There will be choice.

Thursday June 16 2011

2011-06-15T18:34:00.000-07:00

Warm Up: Dynamic, Skips, Flips, Dips
Skill: M/U's, STC, Levers.
Strength: B/S, S/P 2 3 2 3 2 1 1 1
Wod: 5 by prowler runs.

Wednesday June 15 2011

2011-06-14T19:12:00.000-07:00

Warm Up: Dynamic, Walks, Med balls
Skill: The Jerk
Strength: 5 x 3 C/J or Rack Jerk
Wod: 5 rounds of:
5 M/U's, 400 M run, 20 P/U's

If you cannot do Muscle Ups. Sub muscle up transitions and Pull Ups/Jumping Pull Ups with negative, no bands at 3 - 1

Tuesday June 13 2011

2011-06-13T18:17:00.000-07:00

Warm Up: 3 x CFHQ
Skill:Cleaning
Strength: Cleaning
Wod: 7 ROunds of:
Clean-Front Squat-Jerk

Monday June 13 2011

2011-06-12T20:06:00.000-07:00

Warm Up: Run, Jump, Swing
Skill:R DL's 7x3
Snatch Grip Press 3 x 10
Jump Shrug (hip) 5x5
Scarecrow Snatch 5x5
Power Snatch (hip) 5x5

Wod-3 rounds of:
400 M Run
10 Ring Dips
20 K2E
30 Squats

Sunday June 12 2011

2011-06-11T17:29:00.000-07:00

Warm Up: Dynamic then
Prowler/Hammer Fun
Skill: Front Squat 1 1 1 1 1
Wod-AMRAP 10 min of:
5 Ring Dips,20 D/U's, 10 Push Ups

Saturday June 11 2011

2011-06-10T19:58:00.000-07:00

Warm Up: 1x CFHQ then beginner KB circuit
Skill: Spend 10 minutes on a skill that you need to improve
WOD:
Belinda's Pain Storm

30 KB Swings (24/16)
30 Air Squats
30 Push Ups
30 Sit ups
200 meter run
20 Push Press (75/55)
20 Lunges
20 SDHP (75/55)
20 Wall Ball (20/14)
100 meter run
10 Ring row
10 Burpies
10 Box Jump
1 Rope climb

Friday June 9 2011

2011-06-09T18:10:00.000-07:00

Warm Up: Surprise
Skill: Ring Progressions
Wod: Weight or BW Weight
Linda/Barbara
Mobility.

June! - Summer is finally here and so are the Prowlers.

2011-06-08T21:19:00.000-07:00

Another 30 day Nutrition challenge is here. Get your nutrition on track. Say no to grains, dairy and sugar for 30 days. You will look, feel and perform better.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

The winner of the challenge will be decided by committee and will win a free month of training and some other cool stuff.

We will be adding 7 and 9 A.M class mid

June and our own Sue will be offering a Yoga/Stretching and meditation class. See the whiteboard for details.

Thursday June 9 2011

2011-06-08T19:32:00.000-07:00

Warm Up: Tims Choice, Nudge-Prowler
Skill: Split Jerk
Strength: BS and BP 5 3 3 2 1 1 1 1
Wod: Tabata Squats

Wednesday June 8 2011

2011-06-07T18:40:00.000-07:00

Steph has stepped up to run classes as I have effen Pink Eye. Wod will the Filthy Fifty. All classes on accept the 4 pm kids class.

Tuesday June 7 2011

2011-06-06T19:53:00.000-07:00

Warm Up: Dynamic, Then:
1 min of tire flips and Skips x 5
Skill: Scarecrow, Lands, Drops w bar
Strength: P/C 3 3 3 3 3
WOD: 5 x 45 seconds on 15 sec off of:
Dead Lift 225/155

Monday June 6 2011

2011-06-06T02:44:00.000-07:00

Warm Up:
2 x CFHQ
Strength:
Shoulder Press
1 1 1 1 1
WOD:

200 D/U's
30 Burpies
40 Ground to Over head
50 Toes to bar
50 M Lunges 45# Plate
100 M Sprint

Saturday June 4, 2011

2011-06-03T18:45:00.001-07:00

At Regionals.
Wods will be a surprise each morning.

Friday June 3, 2011

2011-06-02T19:23:00.000-07:00

Warm Up:
Trainers Choice/CFHQ
WOD: Cindy
AMRAP 20 min of:
5 Pull Ups,10 Push Ups,15 Squats.
Mobility/Stretching

Thursday June 2, 2011

2011-06-01T19:22:00.000-07:00

Warm Up: 3 rds of:
Bulgarian Splits x 5
High Knees 50 M, Sprint
5 Burpies.
Mobility: Shoulders
Strength:

Push Press 1 1 1 1 1 1
Pendlay Row 3 3 3 3 3

Conditioning:
3 Tuck Jumps
5 Jumping Lunges
7 D/U's

Wednesday June 1 2011

2011-06-01T05:35:00.000-07:00

Warm-Up, 3x:
200m run
10 K2E
10 Push Ups
Skill:
Increasing Height BJ's

Strength:
Bench
3-3-3-3-3
(increasing)

WOD:
Max reps, 1 min each, 6 rounds
(1 min break in between rounds for a total WOD time of 18 min)
Power Clean - 95#/65#
Front Squat - same load

Tuesday May 31 2011

2011-05-30T19:41:00.000-07:00

Warm up: 10 min.
Skill: Review Movements
Wod: Starting Strength WO
3x5 Squat
3x5 Shoulder Press
1x5 Dead Lift