Friday, February 28, 2014

Saturday, March 1st, 2014

Saturday TEAM WOD


It's a Surprise! You will see when you come in. :)

What a GREAT turnout tonight for Friday Night Lights!  You should all be proud of yourselves.  Everyone definitely gave 100%.  If you couldn't make it this week, mark your calendars because next Friday we throw down again.

Thursday, February 27, 2014

Friday, February 28th, 2014

Strength:  25 Dead Hang Pull Ups

WOD:    Open 14.1 - 10 Min AMRAP

              30 Double Unders
              15 Power Snatch (75/55)

Finisher: Eat Bacon for Time!

Our first Friday Night Lights is here!  Make sure you have signed up for one of the heats and be ready to start promptly this evening. do not have to do the WOD to participate.  Everybody is encouraged to come cheer on the athletes.  The dish to bring today is anything with BACON!!  How can you go wrong?


Wednesday, February 26, 2014

Thursday February 27th, 2014

Strength:  Push Press 5-5-5-5-5@ 80% of 1RM

WOD:  5 Rounds of

            10 Shoulder to Overhead (115/75)
            15 box Jumps
            20 Ab Mat Sit Ups

Finisher:  Tabata Hollow Holds

Dave Castro will announce the first workout of the 2014 Reebok CrossFit Games at 7:00 pm. on Thursday! Two competitors will go head to head after the announcement which is always great to watch!  Any predictions on what movements will be included?  Here's the link for you:

Tuesday, February 25, 2014

Wednesday February 26th, 2014

Strength:  Snatch 3-3-3-3-3 @ 80% of 1RM

 WOD:  10 Minute AMRAP

             3 Snatches (115/75)
             3 Toes to Bar
             6 Snatches
             6 Toes to Bar

Finisher:  100 Double Unders/300 Singles (not timed)

There are so many things in this WOD that you can practice until you can't get it wrong.  Anyone else with me on this?  I'm so glad that we are part of a "Box" that welcomes anybody and everybody with open arms.  We look forward to new faces and new journeys so we can encourage, motive, and create new friendships.  Enough sap - go practice!

Monday, February 24, 2014

Tuesday, February 25th, 2014

Strength:  Deadlift 5-5-5-5-5 @ 80% of 1RM

WOD:   10 Minute AMRAP, Increasing Ladder (1 of each, 2 of each etc)

             KB Swing, American (53/35)
             Thruster (95/65)

Finisher:  50 Superman or GHD Extensions

Barbell Club - Joe put a note on the Barbell Page regarding this weeks lifting schedule. Be sure to check it out and let a Coach know if you have any questions.  Exciting news posted by C. Rebecca, did you see it?

Sunday, February 23, 2014

Monday February 24th, 2014

Strength:  Power Cleans 3-3-3-3-3 @ 80% of 1RM

WOD:   3 Rounds, 1 minute each station for Max Reps

                Med Ball Cleans (20/14)
                Push Ups
                Hang Power Cleans (95/65)
                Box Jumps (24/20)
                KB Swings (53/35)
                Rest 1 Minute

Finisher:  25 Chin Ups  

Big announcement for the Open coming on Thursday.  Are you ready? Excited?  Nervous? Don't be's just a normal workout.  If you did not see Coach Rebecca's note about upcoming Friday's on the Athlete's Page, be sure to check it out.  Important stuff there.

Friday, February 21, 2014

Saturday February 22nd, 2014

Saturday TEAM WOD

As a Team of 2 Complete the Following:

        60 Toes to Bar
        60 Deadlifts (225/155)
        60 Wall Balls
        60 KB Clean and Jerk (44/35)
        60 Lateral over Barbell Burpees
        60 Pull Ups
        60 Double Unders

Don't be afraid to partner up with someone new!  You never know what you are truly capable of until you step outside of your comfort zone.  Hope to see many faces at TEAM today.

Thursday, February 20, 2014

Friday, February 21st, 2014

Strength:  2-2-2-2-2 of “Bear Complex”

                Each rep consists of 1 of each lift in order:
                Power Clean
                Front Squat
                Push Press
                Back Squat
                Push Press
                Goal is to increase to the point where final set is max effort.

WOD:    "Madi"  - 10 min AMRAP

              6   Pull ups
              12 Box Jumps
              3   Burpees
              21 KBS
              1   Rope Climb (or 3 strict chin ups)
Finisher:  Tabata Ab Mat Sit Ups

Today's WOD is in honor of a young girl in the CrossFit Kids program at CrossFit Oswego.  Madi was recently diagnosed with a form of cancer called B Lymphoblastic Lymphoma and we want to help our friends at Oswego raise money to help the family fight this battle.  Donations are not necessary but if you wish to make one, please ask your Coach.  These movements are some of Madi's favorites and I know you will all do her proud.

CFSG Social is tonight!  Please text or FB Message C. Rebecca if you need the address.  The plan is to meet around 6:30.  Can't wait to see everybody there!

Wednesday, February 19, 2014

Thursday February 20th, 2014

Strength/Skills:  Pistols 

WOD:  14 Minute AMRAP

            10 Push Ups
            12 Pistols (6 each leg)
            14 Box Jumps (24/20)

Finisher: 50 Superman or GHD Extensions

It's been awhile since some of you have seen pistols in a WOD.  For some of you this may be completely new.  Don't worry, there are different progressions and your Coach will help you find what is right for you. 

Tuesday, February 18, 2014

Wednesday February 19th, 2014

Strength:  3-3-3-3-3 Push Jerk, Increasing Weight

 WOD:  3 Rounds for Time

             30 Double Unders
             7 Push Jerks (135/95)
             15 Burpees

Finisher:  5 x 5 Ring Dips

Ever feel like this guy after double unders?  Keep trying to knock them out.  It will come with practice, I promise!  Great job everyone on the Overhead Squats today.  OHS tend to show you your weaknesses and not in a pretty way. So pat yourselves on the back for coming in and getting after it.

Monday, February 17, 2014

Tuesday February 18th, 2014

Strength:  Snatch 3-3-3-3-3 @ 70% of 1RM

WOD:   30-20-10 for Time -

             Overhead Squats (96/65)
             Pull Ups

Finisher:  Roll Out with Foam Roller / Band Stretch

If you ask me, the snowmen can quit maintaining anything around here for the rest of the season! Enough snow already. 

Sunday, February 16, 2014

Monday February 17th, 2014

Strength:  25 Chin Ups

Skill:  Power Clean Review

WOD:  "Wittman"  (Note:  There will be a time cap.)

            7 Rounds for Time:
            15 Kettle Bell Swings (53/35)
            15 Power Clean (95/65)
            15 Box Jumps (24/20)

Finisher:  3 x 15 Weighted Sit-Ups or GHD Sit-Ups

In defense of our wonderful WOD Blog Queen/Cruise Director/Coach...Sandy was all ready with her awesome pic but I was a bit slow with the programming this weekend!  So please direct all complaints to me for the late post.  Bianca, no complaints from you since there are NO burpees today!

Friday, February 14, 2014

Saturday February 15th, 2014

Saturday TEAM WOD

WOD:  20 Minute AMRAP with a Partner

           5 Curtis P’s
           10 Box Jumps (24/20)
           15 American KB Swings (53/35)

Curtis P:  1 Power Clean + 1 Left Leg Barbell Lunge (front rack) + 1 Right Leg Barbell Lunge + 1 Push Press

**Alternate each exercise with your Partner (Partner 1 does Curtis P’s, Partner 2 does Box Jumps, Partner 1 does KB Swings, Partner 2 does Curtis P’s etc.)

Hey look!  The door is open and the sun is shining. Okay, I cheated and this is an old picture but I'm hoping next week we can get out for a short run. Anyone else?

Thursday, February 13, 2014

Friday February 14th, 2014

Strength:  Front Squats 5-5-5-5-5 @ 75% of 1RM

WOD:   For Time:

           100 Double Unders - then - 3 Rounds of:

           10 Front Squats (115/75)
           15 Burpees

           - then - 100 Double Unders

Finisher:  5 x ME Ring Dips

I saw this and thought it was appropriate, "Valentine's Day should be spent with the one you love the most. That's why I'll be at CrossFit."  

Wednesday, February 12, 2014

Thursday February 13th, 2014

Strength:  Bench Press 5-5-5-5-5 @ 75% of 1 RM

WOD:  4 Minute AMRAP, 4 Rounds

            10 Power Cleans (135/95)
            15 Wall Balls
            Rest 1 minute between each round and start where you left off.

Finisher:   25 Pull Ups

In case you missed the above and you think E-A-S-Y....4 rounds!  Can be count "BRO-REPS" today, Coach??

Tuesday, February 11, 2014

Wednesday February 12th, 2014

Strength:  Snatch 3-3-3-3-3 @ 75% of 1RM

WOD:  Tabatas (20 seconds on/10 seconds off, 8 rounds per movement)

             Double Unders
             Slam Balls
             Jumping Air Squats

Finisher:  100 Ab Mat Sit Ups

Tabatas have a habit of getting you out of your comfort zone!  Muscle & Fitness Magazine had this to say about Tabatas, "Studies have shown that Tabata training once or twice per week can substantially improve conditioning and burn serious fat - even in elite athletes." Sweet!  C. Rebecca has a method behind this madness. 

Monday, February 10, 2014

Tuesday February 11th, 2014

Strength:  Deadlift 5-5-5-5-5 @ 75% of 1RM

WOD:   12 Minute AMRAP

              10 Knees to Elbow
              12 Deadlifts
              14 Hand Release Push Ups

Finisher:  50 Superman or GHD Back Extensions

I envision our bars looking a little like this today!  Have confidence in yourself because in the end it's you against yourself.  Be strong, be brave, be awesome!

Sunday, February 9, 2014

Monday, February 10th, 2014

Strength:  Jerk 3-3-3-3-3 @ 75% of 1 RM

WOD:  For Time

            80 Double Unders
            70 Ab Mat Sit Ups
            60 Box Jumps
            50 Pull Ups
            40 Kettle Bell Snatches (53/35)
            30 Burpees
            20 Toes-to-Bar
            10 HSPU's

Finisher:  50 Chin Ups

Sorry Bianca...there may be a few burpees in the WOD!  

Friday, February 7, 2014

Saturday, February 8th, 2014

Saturday TEAM WOD

Complete the following as a Team -

                10 HSPU
                20 OHS (5/65)
                30 Ring Dips
                40 Thrusters (95/65)
                50 Box Jumps
                60 Front Lunge Steps with Barbell
                70 Burpees
                80 Sit Ups
                90 Double Unders
                100 Wall Balls

Don't shoot me!  I am just trying to provide a little warmth and comfort to you all after this shitty weather this week.  We can all dream we are somewhere beautiful, right?

Thursday, February 6, 2014

Friday February 7th, 2014

Strength:  Strength:  Thruster – Find 1RM

WOD:   15 Minute AMRAP

              5 Thrusters (95/65)
             10 Bear Hugger Squats with Med Ball
             15 DU’s

Finisher:  Max L-Hold on Rings or Bar

TGIF!  Some of us may need this quote for different reasons but I think this is something we can all use.   

Wednesday, February 5, 2014

Thursday February 6th, 2014

Strength:  Back Squat 5-5-5-5-5 @ 65% or 1 RM

WOD:  1 Minute of Each for Max Reps, 3 Rounds

             OHS’s (95/65)
             Kettle Bell Swings (53/35)
             Ring Dips
             Row (Calories)

Finisher:   25 Chin Ups

The mouse picture is for our leader, Coach Rebecca!  If you missed the incredibly cute video that Rebecca posted on the Athlete's page GO CHECK IT OUT!  As for the workout, it's gonna get real nasty! 

Tuesday, February 4, 2014

Wednesday February 5th, 2014

Strength:  Find 1 Rep Max Strict Press then Push Press

 WOD:  12 Minutes to Complete:

             25 Shoulder to Overhead (95/65)
             20 Burpee Box Jumps
             15 Toes to Bar
             25 Shoulder to Overhead
             20 Burpee Box Jumps
             15 Toes to Bar
             Max Effort Shoulder to Overhead with Remaining Time

Finisher:  50 Superman or GHD Extensions

 Burpees? Did someone say Burpees? This may be a perfect little "Hump Day" workout.

Monday, February 3, 2014

Tuesday February 4th, 2014

Strength:  Bench Press, 5-5-5-5-5 @ 75% of 1RM (or find 1RM if you do not know it)

WOD:   For Time

           50 Push Ups
           25 Box Jumps
           50 Ab Mat Sit Ups
           25 Slam Balls
           50 Wall Ball Shots
           25 Wall Ball Squat Cleans

Finisher:  Max Hand Stand Hold on Wall

So do short people T-Rex, so do short people!  This should be a fun little chipper today.  Great job everyone on the Clean and Jerks.  Can you tell you are all getting stronger?

Sunday, February 2, 2014

Monday February 3rd, 2014

Strength:  5 Power Cleans EMOM for 8 Minutes @ 65% of 1RM

WOD:   15 Minute AMRAP

              5 Clean and Jerks (135/95)
             10 Pull Ups
             25 Double Unders

Finisher:  3 x 15 Weighted Russian Twists OR 3 x 15 GHD Sit-Ups

So the Super Bowl is behind us and if you saw the "Burpee Food Equivalent Chart" floating around online, we know that we do NOT want that to be correct.  I say we work up a good sweat with this WOD and call it all even. Thoughts?