Friday August 1, 2014

 

The view leaving the Games venue Sat night.

**Announcements, etc...**

• lululemon Santana Row is moving temporarily while they remodel their store.  To get the word out, they are giving out some "golden tickets" good for some free lulu gear.... and we have one!  On Saturday, it will be bestowed upon the female with the best score on the WOD for that day.  So get your game face on and get in here on Saturday ladies!

CROSSFIT

Strength & Power Cycle: squat - PULL - press - pull - off

A. snatch: 2 reps EMOM for 15 min

*this is our second cycle doing this.  If you were successful last time (failing no more than 2-3 reps) add 5-10lbs this time. 

B. 4 rounds for time:

• 400m run
• 20 pullups
• 20 KBS (53/35)

CSPORT

A. AMRAP in 5 min
*treat as a warm up
5 Supermans
5 Bird dogs per side
5 OHS w/PVC

B. 2 rounds of:
4 min on; 1 min off between couplets

reps: 1, 1, 2, 2, 3, 3...

Step Ups per leg
KB swings

Push Press
No Push up burpees

Plank x :10
Wall Balls
 

COMP 

A.  Snatch - heavy single

B.  Clean & jerk - heavy single

C.  Front squat - heavy single

D.  Good morning - 3 x 10 light

E.  Ring PLank 45 sec; rest 1:15 x 2

D.  Side plank 45 sec/side; rest 1:15 x 2

ROMIK

A. SMR: quads/calves

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Thursday July 31, 2014

Games week ridiculousness.

CROSSFIT

Strength & Power Cycle: SQUAT - pull - press - pull - off

A. back squat: 3-3-2-2-2; rest ~ 90 sec

B. 4 rounds, each AFAP:

• 1k wattbike
• 15 reps bench press 
• 100yd sled push

*rest 3-4 min bt rounds

**for the bench press & sled push, choose loads you can do unbroken for a couple sets but not necessarily all 4.  

CSPORT

A. "DB DT"
5 rounds for time
12 DB DL
9 DB Hang Power Cleans
6 DB shoulder to OH

B. For Time:
Block Run
21 Knees 2 Elbows
21 Wall Balls
21 Box Jumps
400m Run
15 Knees 2 Elbows
15 Wall Balls
15 Box Jumps
200m Run
9 Knees 2 Elbows
9 Wall Balls
9 Box Jumps 

COMP 

*rest day

ROMIK

A. SMR: shoudlers

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Wednesday July 29, 2014

I think Charles is either being worshipped or hunted.. hmmm

CROSSFIT

Strength & Power Cycle: squat - pull - press - pull - OFF

A. max reps muscle ups x 4; rest 3-4 min... or 15 min MU practice

B. For time: 

• 25 toes to bar
• 25 burpees
• 25 turkish get-ups (53/35)
• 25 burpees
• 100 OHS (45/35) 

CSPORT

A. 3 sets:
15 Bench press
10 Burpees

400m run

B. 3 sets:
15 Back ext
15 Box jumps

400m run

C. 3 sets:
15 squats (weighted)
10 Ab wheels

400m run

D. 3 sets:
1 min Plank
1 Lap OH Carry

COMP 

A.  Clean & jerk - 65% x 1 x 3

B.  Clean pull - 80% (of clean) x 3 x 3

C.  Clean deadlift - 90% (of clean) x 3 x 3

D.  Back squat - 65% x 5 x 3

E.  Amrap CTB pullups 1 set

+

500m row for time

ROMIK

A. SMR: shoudlers

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Tuesday July 29, 2014

Snatch PR Sara? :)

CROSSFIT

Strength & Power Cycle: squat - pull - press - PULL - off

A. unbroken hang squat clean: 3-3-3-3-3; rest as needed

B. 3 rounds, each for reps:

• 1 min speed step
• 1 min box jumps (24/20)
• 1 min deadlift (225/155 - in sets of 5 or less)
• 1 min bear crawl (5 yds = 1 rep)

*rest 2 min bt rounds

CSPORT

A. 3 rounds:
1 min DB Ground to OH
1 min Burpees
1 min KBS
1 min Marching Planks
1 min Rest

B. 4 rounds for time:
200m Run
15 Pull Ups
30 Weighted Sit Ups 

COMP 

A.  Power snatch - 70% x 1 x 3

B.  Power clean + power jerk - 70% x 1 x 3

C.  Overhead squat - 70% x 1; 60% x 3 x 2

D.  Amrap Ring Dips 1 set

E.  20 DUs; rest 20 sec x 10 sets

+

3 Rounds max effort:

1 min Airdyne

1 min burpees

*** shoot for 20/18 burpees per round

ROMIK

A. SMR: quads/calves

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Monday July 28, 2014

Rich and Camille!  ...The 2014 Fittest man and woman on Earth!  Pic from games.crossfit.com.

 **Announcements, etc...**

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - PRESS- pull - off

A. push/power jerk: 3-3-3-3-3; rest as needed

B. 10 rounds for time:

• 5 OHS (135/95)
• 5 ring dips 
• 100m run

CSPORT

A. 15 min Amrap

• 10 KB swings
• 10 pushups
• 150m run

*150 squats between parts A/B.

B. 15 min AMRAP:

• 10 DB toes to bar
• 20 lunges
• 150m row

COMP

If you missed last Fri, do it early this week.  The next few days are light then heavy again Fri,Sat before next cycle.

A.  Snatch - 65% x 1 x 3

B.  Clean & jerk - 60% x 1 x 3

C.  Snatch pull - 80% (of snatch) x 3 x 3

D.  Snatch deadlift - 90% (of snatch) x 3 x 3

E.  Front squat - 65% x 4 x 3

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Sunday July 27, 2014

 

 **Announcements, etc...**

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

Oly (9am)

*technique work with USAW coach and althete, Ian Droze.

CROSSFIT

4 rounds: 

• 1k wattbike
• 400m run 

*rest 4 min

(or make up a missed workout from the week)

CSPORT

*rest day

COMP   

*rest day

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Saturday July 26, 2014

             

Nothin' like some electric muscle stim and a seat after a long day working the booth at the games.

 **Announcements, etc...**

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - PULL - press - pull - off

A. Unbroken hang snatch: 3-3-3-3-3; rest as needed

B. 4 rounds, each for time:

• 200m sled push (70/35)
• 15 burpees
• 18/14 pullups

*rest 2-3 min

CSPORT

5 Rds For time:

• Box jumps: 25, 20, 15, 10, 5
• Burpees: 5, 10, 15, 20, 25
• Knees to elbows: 15, 15, 15, 15, 15
• 200m Run between Rounds

*Time Cap 40 min 

COMP   

1k row @ 90%

rest 12 min;  Complete amrap DUs in 2min + 45 sec amrap deficit HSPU during rest

1k row @ 90%

rest 12 min; Complete 25 yd handstand walk immediately into amrap DUs unbroken

1k row @ 90%

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Friday July 25, 2014

A peek into our RPM booth set up at the Games.  Let the craziness begin! 

 **Announcements, etc...**

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - press - pull - off

A. front squat: 3-3-3-3-3; rest as needed

B. 5 rounds for time:

• 300m row
• 10 DB hang squat cleans (40/25)
• 10 toes to bar

CSPORT

A. 3 rounds for time:
30 OH walking Lunges
1 Lap F. Carry
400m Run with Med Ball

B. 3 rounds for time:
500m Row
30 Box Jump Overs
50 Weighted Sit Ups 

COMP   

A.  Snatch - max

B.  Clean & jerk - max

C.  Back squat - max

D.  Stiff-legged deadlift - 3 x 5

Notes: Take a 10 minute rest between the first 3 exercises but stay warm.

ROMIK

A. SMR: quads/IT bands

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Thursday July 24, 2014

Dylan and Shwin doing some pool pullups after a long day of Games booth set up.  

 **Announcements, etc...**

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - press - pull - OFF

Games Event "Triple 3"

For time:

• 3k row
• 300 double-unders
• 3 mile run 

CSPORT

40 min running clock, no extra rest between 8 min AMRAPs

A. 8 min
200m Run
10 Push Ups
20 Step Ups

B. 8 min
200m Row
15 KBS
20 Sit Ups

C. 8 min
30 Double Unders
15 Body Rows
15 Wall Balls

D. 8 min
800m Watt Bike
30 Lunges
15 Hollow Rocks

E. 8 min
2 min plank buy - in
15 Push Press
15 DB DL 

COMP   

 *rest day

ROMIK

A. SMR: worst stuff

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.

Wednesday July 23, 2014

As most of you know, the CrossFit Games begin this week!  Did you also know you can watch the whole thing live online?!?!  Here's a little sampling of the coverage of the Masters Competition.  The individual competition begins today with a beach workout and overhead squat test.  

 **Announcements, etc...**

• Off to the CrossFit Games today to run the booth with the RPM team.  Be sure and watch for our ropes in use during Friday's triple 3's event!  Have an awesome weekend!  I'll post pics on our blog and IG.

• Calling all you early birds!  The NEW M/W 6am C-Sport class is on! 

• Referral program - remember, we are still offering $99 credit towards membership fees for referring friends or family!  So if you refer someone to us and they join, be sure and let me know or have them tell me so you get credit for it.  

CROSSFIT

Strength & Power Cycle: squat - pull - press - PULL - off

A. power clean: build to a 1RM for the day

B. 5 rounds for time:

• 10 power cleans (135/95)
• 10 push press/jerk (135/95)
• 20 back squats (135/95, from the ground)

CSPORT

A. Alt. TABATA x 8 sets at each
Level Changes
Push Press
Switch Lunges

B. 4 rounds for time:
400m Run
15 DB hang squat cleans
14 Plyo Push Ups 

COMP   

A.  Power clean - 75% x 2 x 5

B.  Snatch balance - max for day

C.  Clean pull - 95% x 3 x 3

+

4 sets:

12/8 CTB pulups

20 sec all out row

rest 5 min

ROMIK

A. SMR: glutes/low back/hammies

B. 2 min stretch on each:

• pigeon/fig 4
• quads/hip flexors 
• hammies

Post results and thoughts to comments.