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Saturday
Nov222014

Sunday November 23, 2014

Nolan trying to guard a life sized Dwight clark on "The Catch" at the 49ers museum.  And relax, that's not a Dallas Cowboys sweatshirt he's wearing, it just happens to be grey with blue stars...

 

 

 

 

 

 THANKSGIVING WEEKEND SCHEDULE

  • Wed: reg schedule
  • Thu: Closed for Thanksgiving
  • Fri: OPEN gym only 8am-noon (no classes)
  • Sat: reg schedule
  • Sun: reg schedule (No OLY Class)

 

 

**Other announcements, etc...**

  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

OLY (9am)

*technique practice with coach Ian. (movement focus: TBA)  

 

 

 

CROSSFIT (10am)

*make up day... do a missed workout from the week.

or...

Sunday conditioning

Each for time:

 

  • 800m run x 1
  • 400m run x 2
  • 200m run x 3
  • 100m run x 4

 

*rest 2-3 min bt efforts

 

 

 

CSPORT 

*make up day 

 

 

 

 

COMP

*rest day

 

 

 

 

 

ROMIK (Mon 10am & Thurs 930am)

Posterior High Chain (Glutes and Hip Capsule)Mobilization Target Areas: Hip (glutes) and Hip CapsuleMobilization Tools: Single Lacrosse Ball, Stretch Band 

  • Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Friday
Nov212014

Saturday November 22, 2014

Agility work in the CrossFit Kids class on Wednesday. 

 

 

 

 

 THANKSGIVING WEEKEND SCHEDULE

  • Wed: reg schedule
  • Thu: Closed for Thanksgiving
  • Fri: OPEN gym only 8am-noon (no classes)
  • Sat: reg schedule
  • Sun: reg schedule (No OLY Class)

 

 

**Other announcements, etc...**

  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT

SPC: SQUAT - pull - press - pull - off 

A. back squat: 5-5-3 (40-50-60%), then 3-3-3+ (80-85-90%); rest as needed

*use same working max as last cycle.  If you fail to get at least 3 reps on all sets, then you will lower your working max by 10% (NOT 10lbs) for the next squat day.  

B.  6 rounds, each for time:

  • 25 burpees
  • 40yds sled push (sled + 180/105)

*rest 3 min bt rounds

*minimize transition/rest time bt burpees and sled! 

 

 

 

 

 

CSPORT 

A. AMRAP in 12 min
Row for max meters
* At the start and top of every even minute, complete 20 switch lunges

B. AMRAP in 12 min
400m run
15 No push up burpees
10 pull ups

C. AMRAP in 12 min
100 speed step jump rope
10 push ups
15 jack knives

D. Ab finisher:
3 sets
Max L sit hold
1 min side plank per side
rest as needed b.t sets

 

 

 

 

 

COMP

7 min of aerobic work @ 85% capacity:

10 pullups

run 200m

--5 min recovery

7 min @ 85%:

6 box jumps - 40"/30”

8 pushups

10 kb walking lunges (35/20 per hand)

--5 min recovery

7 min @ 85%:

6 KBS 53/35

6 wall balls - 30lb/20lb

15 double unders


 

 

 

 

 

ROMIK (Mon 10am & Thurs 930am)

Posterior High Chain (Glutes and Hip Capsule)Mobilization Target Areas: Hip (glutes) and Hip CapsuleMobilization Tools: Single Lacrosse Ball, Stretch Band 

  • Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Thursday
Nov202014

Friday November 21, 2014

Equipment booster... added to our supply of "in-between" sized DB's and 20lb med balls this week.  

 

 

 

 

 THANKSGIVING WEEKEND SCHEDULE

  • Wed: reg schedule
  • Thu: Closed for Thanksgiving
  • Fri: OPEN gym only 8am-noon (no classes)
  • Sat: reg schedule
  • Sun: reg schedule (No OLY Class)

 

 

**Other announcements, etc...**

  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT

SPC: squat - pull - press - pull - OFF 

A.  AMRAP in 15 min:

  • double-unders

*For Rx, they must be done in unbroken sets of 25 or more to count towards your total.

*Every time you break, you must do a 30 sec plank hold before restarting.  

*To scale, simply do a 30 sec plank after every 25 reps completed, broken up as needed.

 

B. AMRAP in 20 min:

  • 1 lap heavy DB farmers carry 
  • 200m run

 

 

 

 

 

 

CSPORT 

A. 3 sets as a warm up
20 sec jumping jacks
20 sec push ups
20 sec squats

B. 3 sets:
1 min burpees
1 min sit ups

C. 3 sets:
1 min thrusters
1 min plank

D. 3 sets:
15 bench press
15 push press

E. 3 sets:
15 back ext
15 KBS

E. 3 sets:
12 k2e
40 mtn climbers

 

 

 

 

COMP

A. Power Clean- heavy single

B. Front Squat Heavy Single

+

3 sets @ 90-95% effort:

7-9 muscle-ups (scale ot 9 CTB)

run 100m

15 thrusters - 95lbs/65lb

run 100m

25 burpees

Rest 6-8min


 

 

 

 

 

ROMIK (Mon 10am & Thurs 930am)

Posterior High Chain (Glutes and Hip Capsule)Mobilization Target Areas: Hip (glutes) and Hip CapsuleMobilization Tools: Single Lacrosse Ball, Stretch Band 

  • Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Wednesday
Nov192014

Thursday November 20, 2014

Lauren, mid bar muscle-up.  

 

 

 

 THANKSGIVING WEEKEND SCHEDULE

  • Wed: reg schedule
  • Thu: Closed for Thanksgiving
  • Fri: OPEN gym only 8am-noon (no classes)
  • Sat: reg schedule
  • Sun: reg schedule

 

 

**Other announcements, etc...**

  • ROMIK mobility class is back TODAY at 9:30am!  Join our sports Chiropractor Tony for a little guided mobility, stability training, and injury management work.  This is the key to keeping your body healthy and feeling good!
  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!

 

 

 

 

CROSSFIT

SPC: squat - pull - press - PULL - off 

A. strict pullups: 5 sets x 3-4 reps; rest 2-3 min, add weight if possible, scale as needed

B. For time: 

  • 1k row 

then 5 rounds of...

  • 12/9 kipping pullups
  • 20ft handstand walk

then finish with...

  • 800m run

 

 

 

 

 

 

 

CSPORT 

3 rounds for time
50 lunges
100m run
40 step ups
100m run
30 cal row
100m run
20 burpees
100m run
10 dips
100m run

 

 

 

 

COMP

*rest day 

 

 

 

 

ROMIK (Thurs 930am)

Posterior High Chain (Glutes and Hip Capsule)Mobilization Target Areas: Hip (glutes) and Hip CapsuleMobilization Tools: Single Lacrosse Ball, Stretch Band 

  • Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Tuesday
Nov182014

Wednesday November 19, 2014

Ziggy finishing up a muscle up during yesterday's wod while Lantz takes one of his patented "rest until I can do it all unbroken" rests.

 

 

 

 THANKSGIVING WEEKEND SCHEDULE

  • Wed: reg schedule
  • Thu: Closed for Thanksgiving
  • Fri: OPEN gym only 8am-noon (no classes)
  • Sat: reg schedule
  • Sun: reg schedule

 

 

**Other announcements, etc...**

  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!
  • ROMIK mobility class is back Thurs at 9:30am!  Join our sports Chiropractor Tony for a little guided mobility and injury management work.  This is the key to keeping your body healthy and feeling good!

 

 

 

 

CROSSFIT

SPC: squat - pull - PRESS - pull - off 

A.  close grip (just inside shoulder width) bench press: 5 x 8; rest as needed

B. For time: 

  • 100 squats
  • 35 toes to bar
  • 80 squats
  • 35 KBS
  • 60 squats
  • 35 GHD situps
  • 40 squats
  • 35 burpees
  • 20 squats

 

 

 

 

 

 

CSPORT 

A. 4 sets:

12 death marches (6/side)

20 alt. step ups

 

B. 4 sets:

12 plyo push ups

12 pull ups

 

C. For time in any order:

40 Wall Balls

---400m run or row

40 weighted sit ups

---400m run or row

40 KBS

---400m run or row

40 box jumps

---400m run or row

 

 

 

 

COMP

EMOM x 5 min

Heavy Clean and Jerk

+

3 sets @ 95%:

10 squat clean thruster - 115lb/85lb

20/10 ring dips

15 kbs - 70/53

Rest 6-8 min


 

 

 

 

 

ROMIK (Thurs 930am)

Posterior High Chain (Glutes and Hip Capsule)Mobilization Target Areas: Hip (glutes) and Hip CapsuleMobilization Tools: Single Lacrosse Ball, Stretch Band 

  • Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Monday
Nov172014

Tuesday November 18, 2014

Colin hitting a snatch PR last week.  Nice job Colin! 

 

 

 

 

**Announcements, etc...** 

  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more LGS Rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from!
  • ROMIK mobility class is back Thurs at 9:30am!  Join our sports Chiropractor Tony for a little guided mobility and injury management work.  This is the key to keeping your body healthy and feeling good!

 

 

 

 

CROSSFIT

SPC: squat - PULL - press - pull - off 

A. deadlift: 5-5-3 (40-50-60%), then 5-5-5+ (75-80-85%); rest as needed

*add 10 lbs to your working max from last cycle.  If you fail to get at least 5 reps on all sets, then you will lower your working max by 10% (NOT 10lbs) for the next squat day.  

B. 5 rounds for time: 

  • 4 muscle-ups (scaled to JMU > ring pullups x 3)
  • 8 pwr clean & jerk (135/95)
  • 400m run

 

 

 

 

 

CSPORT 

A. 3 rounds:
1 Lap farmer's carry
15 jack knives
200m run

Block run or 800m row

B. 3 rounds:
15 box jumps
15 DB ground to OH
30 renegade rows (15/side)

Block run or 800m row

C. 3 rounds:
15 knees 2 elbows
20 level changes
25 wall balls

 

 

 

 

 

COMP

Row or AD 5mins easy pace

+

10 min:

Row or AD 1min 90% aero

Slow for 1min

all same pace

+

10min:

Row or AD 30sec 90% aero slightly faster than the 1min work

Slow for 30sec

all same pace

+

10 min

Row or AD 1min 90% aero

Slow 1min x 5

all same pace

+

Row or AD 5mins easy pace

 

 

 

 

 

ROMIK (Thurs 930am)

Posterior High Chain (Glutes and Hip Capsule)Mobilization Target Areas: Hip (glutes) and Hip CapsuleMobilization Tools: Single Lacrosse Ball, Stretch Band 

  • Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Sunday
Nov162014

Monday November 17, 2014

Shane working through his power cleans last week.

 

 

 

 

**Announcements, etc...** 

  • ROMIK mobility class is back today at 10am!  Join our sports Chiropractor Tony for a little guided mobility and injury management work.  This is the key to keeping your body healthy and feeling good!

 

 

 

 

CROSSFIT

SPC: SQUAT - pull - press - pull - off 

A. back squat: 5-5-3 (40-50-60%), then 5-5-5+ (75-80-85%); rest as needed

*add 10 lbs to your working max from last cycle.  If you fail to get at least 5 reps on all sets, then you will lower your working max by 10% (NOT 10lbs) for the next squat day.  

B. elevated DB reverse lunges: 3 x 10 (ea. side); rest 2 min, (no alternating - one side at a time)

C. 3 rounds for time:

  • 50 double unders
  • 40 situps
  • 30 pushups
  • 20 power snatches (95/45)
  • 10 bar facing burpees

 *18 min cap

 

 

 

 

CSPORT 

A. 3 rounds:

  • max unbroken full speed air squats (cap it at 50/set)
  • 90 sec plank hold

*rest 30-60 sec bt rounds

B. DB reverse lunges: 3 x 15 (ea. side); rest 2 min, (no alternating - one side at a time)

C. 3 rounds AFAP:

  • 50 double-unders (or 3 x singles)
  • 40 situps
  • 30 pushups
  • 20 cal row
  • 10 burpees

 

 

 

 

 

COMP

A. Snatch - Heavy Single

B. Back Squat - Heavy Single, then 80% of that x 2 x 2

+

5 sets all out:

20 pullups

20 sec Airdyne

rest 5-6 min

 

 

 

 

 

 

ROMIK (10-1030am)

Posterior High Chain (Glutes and Hip Capsule)
Mobilization Target Areas: Hip (glutes) and Hip Capsule
Mobilization Tools: Single Lacrosse Ball, Stretch Band 
  •  Glute Smash and Floss: Target area glute.  Position Lacrosse ball in the side of your hip.  With ball tacking down tissue externally rotate leg by dropping knee to mat. Also roll ball around side to side.
  • High Glute Smash:  Position Lacrosse ball on your upper glute to the outside of your sacrum. Place feet on box.  Pull knee to chest and internally and externally rotate your leg.  
  • Side Hip Smash:  Position ball into the outside of your high glute, just below your hipbone.  Roll onto your belly-smashing tissue across the muscle fiber.  Continue to roll onto your side. 
  • Single-Leg Flexion with banded distraction:  Realize you need to mimic the mechanics of the squat. Post L foot on box and pin it with your left hand. Keep L foot on box and slide your R foot back and drop your left knee out to the side.  Rotate toward your elevated knee.  Now rotate toward your right and drop your chest toward the box.  

 

 

 

 

Post results and thoughts to comments.

Saturday
Nov152014

Sunday November 16, 2015

Kelly and Kevin doing their strict pullups.

 

 

 

 

 

**Announcements, etc...** 

  • CROSSFIT KIDS!!!  We are now going to be running all of our kids programming directly through Cadence (no more rec dept registration for now), so if you have kids that would like to start just bring them on in.  We'll have a monthly rate and a punch card system to choose from.

 

 

 

 

OLY

*NO CLASS TODAY.  Gym will be open at 10am for CrossFit.

 

 

 

 

CROSSFIT (10am)

*make up day

...or

Sunday Conditioning

5k row for time

 

 

 

 

 

CSPORT 

*make up day

 

 

 

 

COMP

*rest day

 

 

 

 

 

 

ROMIK

Mobility class led by sports chiropractor Tony, and designed to give you stategies to treat common aches and pains and improve general mobility.

*class returns TOMORROW at 10am!  This week's target areas: glutes/hips.

 

 

 

 

Post results and thoughts to comments.

Friday
Nov142014

Saturday November 15, 2014

Jackie working on her strict HSPUs on Wed.

 

 

 

 

 

**Announcements, etc...** 

  • 9:30am is OLY class today with coach Ian!  So no 9:30am CrossFit and no OLY class Sunday this week.  OLY class is mostly technique based so maybe come on in and work on your snatch at 9:30 and stay for the 10:30 workout!

 

 

 

 

OLY (9:30am)

*Snatch technique work with coach Ian

 

 

 

 

CROSSFIT (7:30am & 10:30am)

SPC: squat - pull - press - pull - OFF 

A. EMOM for 16 min:

  • EVEN: 1-2 rope climbs
  • ODD: 5 heavy ball slams (max effort)

 

B. "Helen"

3 rounds for time:

  • 400m run
  • 21 KBS (53/35)
  • 12 pullups 

 

 

 

 

 

 

CSPORT 

AMRAP in 40 min

800m run

30 OH plate lunges

20 pull ups

10 burpees

800m row

30 wall balls

20 push ups

10 box jumps+

 

 

 

 

COMP

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

3 muscle-ups

50 double unders

--2 min recovery

5 min @ 80-85%:

5 toes to bar

7 ring dips

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%:

Row 200m

10/7 hand release push-ups

--2 min recovery

5 min @ 80-85%:

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

60 sec Push-up Burpees

60 sec Airdyne

 

 

 

 

 

 

ROMIK

Mobility class led by sports chiropractor Tony, and designed to give you stategies to treat common aches and pains and improve general mobility.

*class returns Monday at 10am!

 

 

 

 

Post results and thoughts to comments.

Thursday
Nov132014

Friday November 14, 2014

Just like CrossFit, Chelsea's t-shirt collection is magical. 

 

 

 

**Announcements, etc...** 

  • OLY class time change this week!  Due to a workshop he's teaching Sunday, Ian will be holding class on Saturday morning at 930am instead this week.  This also means NO CrossFit at 930am on Saturday, so come at 7:30 or 10:30am for the CF workout.

 

 

 

 

CROSSFIT 

SPC: squat - pull - press - PULL - off 

A.  snatch: to a heavy single

B. AMRAP in 18 min:

  • 5 OHS (165/115, from the ground)
  • 10 box jumps (30/24)
  • 1 suicide liner (5-10-15-20 yds, hand to the ground on each turn)

 

 

 

 

 

 

CSPORT

5 min AMRAPS, start each with a buy-in

X 2 rotations through

Buy in options: 400m row or run, 800m bike

 

A. Buy in

No push up burpee x 5

Push press x 10

 

B. Buy in

Sit ups x 15

KBS x 15

 

C. Buy in

Squat x 20 

Body row x 10

 

D. Buy in

Plank x :30

Russian twists x 20

 

 

 

 

COMP

A. Jerk - heavy single

B. Snatch block pull (mid-thigh) - 3x3

C. Front squat - heavy single

+

Heavy squat thruster: 3 x 8


 

 

 

 

ROMIK

Mobility class led by sports chiropractor Tony, and designed to give you stategies to treat common aches and pains and improve general mobility.

*class returns Monday at 10am!

 

 

 

 

Post results and thoughts to comments.