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Friday
Aug292014

Friday August 29, 2014

Last night's Gridleague match getting ready to start.

 

 

 

**Announcements, etc...** 

  • Labor Day Schedule: No regular classes Monday, but we will be open 8am - 11am for open gym.  Feel free to come in and do the workout on the board, work on a skill, etc.  Have a  great weekend!
  • Jump Rope Kids Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sign up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

Strength & Power Cycle: Off until 9/2

A.  Against an 8 min clock, get as far as you can in the following ladder:

  • 10 squat snatches at 95/55lbs

  • 8 squat snatches at 115/65lbs

  • 6 squat snatches at 135/80lbs

  • 4 squat snatches at 155/100lbs

  • AMRAP squat snatches at 175/120lbs

 

B.  5 rounds, each for time:

  • 250m row spint
  • 60 double-unders

*rest 2-4 min bt efforts

 

 

 

 

CSPORT

A. TABATA speed step jump rope
B. TABATA push ups
C. TABATA hollow rocks
D. TABATA box jumps
*do all 8 sets at 1 exercise before moving onto the next. No extra rest between movements

E. For Time
800m run or row
50 sit ups
40 lunges with KB pass b.t legs
30 KBS
20 ab wheels
10 burpees
20 ab wheels
30 KBS
40 lunges with KB pass b.t legs
50 sit ups
800m run or row

 

 

 

COMP 

*rest day

 

 

 

 

 ROMIK

A. SMR: shouders/traps

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Wednesday
Aug272014

Thursday August 28, 2014

Fred climbing the rope like a champ.

 

 

 

**Announcements, etc...** 

  • Jump Rope Kids Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sign up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

Strength & Power Cycle: Off until 9/2

A. 3 rounds for time: 

  • 800m run
  • 40 KBS (53/35)
  • 40 burpees 

*compare to August 20, 2013.

 


B.  For time:

  • 40 weighted situps (45/25)
  • 60 abmat situps 

 

 

 

 

CSPORT

A. Alt TABATA x 8 sets @ each
Straight Arm Plank
Russian Twists

B. AMRAP in 8 min
200m Run
10 DB burpee box step overs

C. AMRAP in 8 min
200m Row
10 Pull ups
20 Air squats

D. AMRAP in 8 min
50 jump rope singles
15 Weighted sit ups
15 Leg lifts

 

 

 

 

COMP 

A.  Snatch - 80% x 1 x 7

B.  Front squat - 50% x 2 x 10; 1 min rest

C.  GH raise x 12; rest 1 min x 3

+

4 sets:

40 sec all out row

rest 3::20


 

 

 

 

 

 

 

 ROMIK

A. SMR: glutes/low back

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Tuesday
Aug262014

Wednesday August 27, 2014

Happy 5th birthday to our sass, the wass, our little comedian, our little miss two-seven... Love & admiration.  :)

 

 

 

**Announcements, etc...** 

  • Jump Rope Kids Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sign up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

Strength & Power Cycle: Off until 9/2

**OFF cycle week continues with a trip back to this summer's CF Games.  Spend plenty of time today warming up, and use any extra time to work on mobility!

A. CrossFit Games Event "Thick & Quick" 

For time: 

  • 4 rope climbs (scale to: partial rope climbs > max towel pullup hold, 6-8 total)
  • 3 OHS (245/165 - from the ground, scale to ~ 85-90% 1RM, or 20 reps @ ~ 55%) 

*10 min cap - (Games cap was 4 min)

 

(rest EXACTLY 2 min bt A & B)

 

B. CrossFit Games Event "Double Grace"

  • 60 clean and jerks for time (135/95)

*17 min cap (Games cap was 7 min)

*scale reps/load as needed.

 

 

 

 

CSPORT

Like the 12 Days of Christmas Song
Round 1= 1
Round 2= 2 + 1
Round 3= 3 + 2 + 1
Round 9= 9 +8 +...+2 +1

1. 3 Burpees
2. 6 Box Jumps
3. 10 Push Ups
4. 30 sec Side Plank per Side
5. 15 Russian KBS
6. 10 Alternating single arm DB snatches
7. 300m Row
8. 30 Goblet Squats
9. Big Block Run

 

 

 

 

COMP 

A.  10 sets of 5 unbroken CTB for time

+

10 min light Airdyne

rest 3 min

10 min light jog

+

3 sets:

V-ups x 10-15

Standing plate twist x 30 (15/side)

rest 90 sec


 

 

 

 

 

 

 ROMIK

A. SMR: glutes/low back

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Monday
Aug252014

Tuesday August 26, 2014

Gaines and Jackie working through their 300 Double-unders last Friday.

 

 

**Announcements, etc...** 

  • Jump Rope Kids Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sign up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

Strength & Power Cycle: Off until 9/2

A. EMOM for 18 min: 

  • ODD: 3 deadlifts (~75%1RM - drop & reset on each rep, no tap n' go)
  • EVEN: 45 sec plank hold

 

B. AMRAP in 15 min:

  • 40yds sled push (sled + 180/75)
  • 30 lunges
  • 20 pushups
  • 10 toes to bar

 

 

 

 

 

CSPORT

A." Leg Blasters"
4 sets each AFAP
15 Wall Balls
15 Jumping Squats
20 Walking Lunges
16 Switch Lunges
rest 1 min b.t sets

B. 4 sets
12 Seated OH Press
8-12 Clapping Push Ups
rest 1 min b.t sets

C. 3 rounds:
400m Run
15 Box Jumps
10 Knees 2 Elbows
 

 

 

 

 

COMP 

A.  Clean - 80% x 1 x 7

B.  Snatch balance - max for day; 75% of that x 3 x 3

C.  Back squat - 78% x 5 x 5

+

For time:

25 KBS 53/35lb

10 burpees

20 KBS

10 burpees

15 KBS

10 burpees


 

 

 

 

 

 

 ROMIK

A. SMR: glutes/low back

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Sunday
Aug242014

Monday August 25, 2014

Mike and Nick making their case for the 4th pic on the wall.  I can see it's gonna be a tough decision...

 

 

 

**Announcements, etc...** 

  • Jump Rope Kids Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sign up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

Strength & Power Cycle: Off until 9/2

A. "FRAN"

21-15-9 rep rounds for time:

  • Thrusters (95/65)
  • pullups

*Compare to February 26, 2011 

 

 B. 21-15-9 rep rounds for time:

  • wall balls (20/14, 10ft/9ft)
  • cal row

 

*rest 15 min bt A & B

 

 

 

 

CSPORT

Complete A-D as inidividual tasks, each AFAP, resting ~ 2 min between 

A. 50 reps bench press

B. 50 pullups

C. 50 DB thrusters

D. 50 cal row

 

E. AMRAP in 15 min:

  • 10 ab wheel
  • 20 step ups 
  • 40 abmat situps
  • 80 speed step (count both feet)

 

 

 

 

 

COMP 

A.  Snatch - 65% x 2 x 10; 1 min rest

B.  Snatch pull - 85% x 5 x 5

C.  Jerk - max for day

+

Row 500m easy pace

+

Row 30sec 90%

rest walk 30sec

x 8 min

+

Row 500m easy pace


 

 

 

 

 

 ROMIK

A. SMR: whereever you need it!

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Saturday
Aug232014

Sunday August 28, 2014

 

Hey, it's a picture of Shwin... inside a picture of Shwin.  

 

 

 

**Announcements, etc...** 

  • Jump Rope Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sing up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

OLY (9am)

  • Clean practice with coach Ian!   

*This class is great for our new members who might need a little extra work in the Oly lifts!

 

 

 

 

CROSSFIT 

**Make up day**

or...

Sunday conditioning!

How about a little work on the new rowers?!?!

A. For time:

  • 1k row
  • rest same amount as it took you to row the 1k
  • 800m row
  • rest same amount as it took you to row the 800m
  • 600m row
  • rest same amount as it took you to row the 600m
  • 400m row
  • rest same amount as it took you to row the 400m
  • 200m row

 

 

 

 

 

CSPORT

*rest day 

 

 

 

COMP 

*rest day 

 

 

 

 

 ROMIK

A. SMR: whereever you need it!

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Friday
Aug222014

Saturday August 23, 2014

Charles laying down the hammer.

 

 

 

 

 

 

**Announcements, etc...** 

  • Jump Rope Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sing up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

Strength & Power Cycle: End of Oly phase - We will start a new strength cycle on 9/2.  More on that next week... but for now, let's just have some "fun"!

A.  15-12-9 rep rounds for time (18 min cap):

  • back squats (245/155)
  • wall climbs

B.  6 rounds for time (12 min cap):

  • 200m run
  • 9 burpees

 

 *rest 10 min bt A & B

 

 

 

CSPORT

A. Against a 4 min clock
400m run
AMRAP wall balls with time left
Rest 1 min: x 2 sets

B. Against a 4 min clock
Row 400m
AMRAP sit ups with time left
Rest 1 min: x 2 sets

C. For time:
50 double unders
2 min plank
30 steps OH walking lunges
2 min wall sit
30 steps OHS walking lunges
2 min plank
50 double unders 

 

 

 

 

COMP 

A.  Power clean - 75% x 2 x 10; 1 min rest

B. Back Squat - Work up to a 1RM

+

(aerobic)

5 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

Row 200m

--2 min recovery

5 min @ 80-85%:

5 toes to bar

7 pushups

9 box jumps - 40"

--2 min recovery

5 min @ 80-85%:

15 kbs - 53/35

15 air squats

--2 min recovery

5 min @ 80-85%:

60 sec Airdyne

60 sec Burpees

60 sec Airdyne

60 sec Burpees

60 sec Airdyne


 

 

 

 

 

 ROMIK

A. SMR: quads

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Thursday
Aug212014

Friday August 22, 2014

Just conquering fears daily around here... get it Ed!

 

 

 

NPGL match on August 28!!!

  • Who wants to go check out the first NPGL match next Thurs evening at Haas Pavilion in Berkley?  It should be super fun! I can get group tickets if there are enough of us.  I think they'll be $20 each.  Please let me know by Friday if you're in!  You can post to comments how many tickets you want.  

 

 

 

**Other announcements, etc...** 

  • Jump Rope Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sing up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

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

A. For time (20 min cap):

  • 50 unbroken double-unders x 6 sets
  • 30 ground to overhead (135/95)
  • 12 muscle-ups

*Your first scale option for the DU's should be to pick a challenging but attainable rep count that you can perform unbroken (maybe adding 1-2 sets if your UB goal per set is < 25).  Next option should be to give yourself a 8-10 min limit and just do as many as possible in that time before moving on to snatch.

 

B.  For time:

  • 50 GHD situps
  • 40 K2E
  • 30 weighted situps (45/25)
  • 20 ab wheel (chest to ground for Rx)
  • 1 min accumulated in L-sit

 

 

 

CSPORT

AMRAP in 40 min
Big Block Run buy-in:
then AMRAP with time left:
50 Lunges
50 Single Arm DB Thrusters (25/side)
50 cal row
50 Sit ups
50 sec Side Plank/side
50 Push ups
50 Body Rows
400m run

*complete movements in any order but all 50 reps of one exercise must be completed before moving onto the next. 

 

 

 

 

COMP 

*rest day

 

 

 

 

 ROMIK

A. SMR: calves!!!

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Wednesday
Aug202014

Thursday August 21, 2014

Rowers are in!  Enjoy!

 

 

 

NPGL match on August 28!!!

  • Who wants to go check out the first NPGL match next Thurs evening at Haas Pavilion in Berkley?  It should be super fun! I can get group tickets if there are enough of us.  I think they'll be $20 each.  Please let me know by Friday if you're in!  You can post to comments how many tickets you want.  

 

 

 

**Other announcements, etc...** 

  • Jump Rope Club is back! We’ll start the first week of September and meet every Tuesday and Thursday from 4:30-5:30. You can pick whether you want to participate in one or two days per week and then just come whatever day works best for you! We’ll have a competitive option available for those who are interested – more info to follow once we get started! For questions, see Shwin or leave your information on the sing up sheet at the front desk!
  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

CROSSFIT 

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

A. squat clean: 2 reps EMOM for 15 min

B. 5 rounds, each for time:

  • 220m row
  • 12 front squats (75/45)
  • 12/9 pullups

*rest 3 min bt rounds

*If Rx front squat load is more than 35% of your heaviest clean from part A, scale it to 35% or less.

 

 

 

CSPORT

A. 4 sets:
30 sec jump rope
30 sec burpees
30 sec box jumps
30 sec rest

B. 4 sets:
30 sec push ups
30 sec russian twists
30 sec knees 2 elbows
30 sec rest

C. AMRAP in 15 min
200m run
200m row (sub 400m bike if needed)
10 half moons (5/side)
10 ab wheels

 

 

 

 

COMP 

A.  Snatch: Work up to a Heavy Single

B.  Front squat - 60% x 2 x 10; 1 min rest

C.  GH raise x 15; 3 sets; rest 1 min

+

4 sets:

5 Russian Heavy KBS

10/6 Ring Dips

25 Sec All out on AD

rest 4 min


 

 

 

 

 

 ROMIK

A. SMR: lats/traps

B. 2 min stretch on each:

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

 

 

 

 

Post results and thoughts to comments.

Tuesday
Aug192014

Wednesday August 20, 2014

TC scaled up his sled push yesterday.

 

 

 

NPGL match on August 28!!!

  • Who wants to go check out the first NPGL match next Thurs evening at Haas Pavilion in Berkley?  It should be super fun! I can get group tickets if there are enough of us.  I think they'll be $20 each.  Please let me know by Friday if you're in!  You can post to comments how many tickets you want.  

 

 

 

**Other announcements, etc...** 

  • We've got a new product in the store!  I've been holding out on carrying any protein until I could find something really clean and unique... and here it is!  This is Paleo Pro, a minimally processed super clean protein supplement with no dairy (whey) protein!  That's right, it's made of egg and beef protein only, sweetened with stevia... and somehow, they've made it taste really good, especially when you consider how good it is for you.  Give it a try, and if you guys like it, we'll keep ordering it!
  • Hey CrossFit parents!!!  Our new session of CrossFit Kids begins September 8th!  Like last session, registration will be run through LGS Recreation.   We are planning to hold 2 classes on a MWF schedule - ages 7-11 from 330-430 (click to register), and ages 12-14 from 430-530 (click to register).  You'll notice a bunch of different options on there based on which days you're registering for, but that is just how their system works.  What's important is signing up for the number of days your child can come to.  So if you sign up for M/W, you can really bring him or her to whichever two days work for you each week.  Hope that makes sense... Let us know if you have any questions! 

 

 

 

 

 

CROSSFIT 

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

A. jerk: to a heavy single

B. AMRAP in 10 min: 

  • 10 KBS (70/53)
  • 10 ring dips
  • 10ft handstand walk

C. AMRAP in 5 min:

  • 5 box jumps (30/24)
  • 5 "no pushup" burpees
  • 5 HR pushups

*rest EXACTLY 5 min between B & C. 

 

 

 

 

CSPORT

A. TABATA ab mat sit ups

B. 10-1
Wall balls
Double unders (x3)
Pull ups

C. 10-1
Seated OH press
DBDL
100m run between sets 

 

 

 

COMP 

 

10 min jog easy pace

rest 3 min

1200 run @ 80%-90%

rest 3 min

30 sec DUs

30 sec rest

x 5 min

rest 3 min

10 min AD easy pace

+

Ab wheel x 15; 1 min rest x 3 sets

 

 

 

 

 

 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.