Wednesday, April 30, 2014

Thursday May 1st, 2014

Skill/Strength:  Ring Dips 5 x 5

WOD:  10 Rounds for Time:
              7 Burpees
              7 Knees to Elbows

Finisher:  2 x 30 Sec L-Hang

This even made me giggle!  Don't skip out on the 30 sec L-Hang today either.  If you come down, pop back up as soon as you can. Summer is coming and that means nice tight abs, right?

Tuesday, April 29, 2014

Wednesday April 30th, 2014

Skill:  Power Snatch 5 x 5 @ 65% of 1RM
WOD:  4 Rounds for Time:
            400 Meter Run
            10 Burpee Pull Ups
            10 Power Snatches (95/65)

Finisher:  25 Chin Ups

The Whiteboard has been FULL the last few days and it's so exciting to see.  Be sure you are signing up on Zen so C. Rebecca can gauge for equipment/Coaching/etc.  If you are having any problems signing up, please shoot C. Rebecca a text.

Monday, April 28, 2014

Tuesday April 29th, 2014

Strength:  Deadlift 5 x 10 @ 50% of 1RM

WOD:   4 Rounds for Time:

             10 Weighted Good Mornings (64/45)
             15 Pull Ups
             20 Alternating Jumping Lunges
             25 Ab Mat Sit Ups

Finisher:  50 Superman or GHD Back Extensions

As we start into our week, whether you've just joined Barbell Club or are hitting a WOD, this quote seemed appropriate.  Do something this week you thought you couldn't!

Sunday, April 27, 2014

Monday April 28th, 2014

Strength:  Power Cleans 5x5 @ 50% of 1RM

WOD:  12 min. AMRAP

            10 Power Cleans
            15 Push Ups
            20 Double Unders

Finisher:  100 Ab Mat Sit Ups

Friday, April 25, 2014

Saturday April 26th, 2014

Saturday TEAM WOD:  With a Partner for Time

            5 Rounds:

            10 Pull Ups
            15 Wall Balls
            20 Box Jumps
            25 Push Press (65/45)

Partner #1 works on the above rounds/reps while Partner #2 runs 200 Meters, etc.

Barbell Club Meeting tomorrow morning at 8:30 am.  Please try to sign up on Zen Planner if you are coming.  There will be a lot of good information.  Be sure to stay after for TEAM!!

Thursday, April 24, 2014

Friday April 25th, 2014

Strength:  Overhead Squats – 2 Warm-Up Sets, 5 @ 75%, 3 @ 85%, 1 @ 95%

WOD:  “Nancy” Benchmark WOD:

              5 Rounds for Time
              400 Meter Run
              15 Overhead Squats (95/65)

Finisher:  Partner Throw Downs, 2 x 25

Did you see the Barbell Club whiteboard is all ready to be used?  Thank you Joe and Jessica for getting it all organized and ready for us.  Can't wait to see some great numbers going up.

Wednesday, April 23, 2014

Thursday April 24th, 2014

Skill/Strength:  Heaving Snatch Balance Work

WOD:  15 Minute AMRAP:

            20 Double Unders
            16 KB Snatch or Clean & Jerk
            12 Push Ups
            8 Toes-to-Bar

Finisher:  100 Ab Mat Sit Ups

Come in, get in your happy place, and GET SOME!

Tuesday, April 22, 2014

Wednesday April 23rd, 2014

Skill:  Review Bench Press and WOD 

WOD:   Benchmark WOD:  “Lynne”

             5 Rounds for Max Reps of (not for time):
             Bench Press, Body Weight
             Pull Ups

Finisher:  2 Minute Max Effort Wall Balls
                  Rest 2 Minutes
                  2 Minute Max Effort KB Swings

Track your WOD's!!  Can we beat this into you anymore? ;)   Actually, the reason for this is simple. 1. How are you really going to know your Clean weight when you need to do 5-5-5-5 of a certain percentage? 2.  It helps your Coach know where you should be starting also, and 3.  You can quickly see your progress?  For my spreadsheet friends, here is a link that you may like:

Monday, April 21, 2014

Tuesday April 22nd, 2014

Skill:  Turkish Get-Up (TGU) Review

WOD:  3 Rounds for Time:

            3 TGU’s, Left (44/35)
            20 Weighted Russian Twists (2-Sided)
            10 Slam Ball Squat Cleans
            3 TGU’s, Right
            20 Mountain Climbers (2-Sided)
            10 Knees-to-Elbow

Finisher:  Sled Push -
              4 x 15 Meters Low Handles
              Rest 60 Seconds
              4 x 15 Meters High Handles

You should be noticing some new faces in classes.  Be sure to introduce yourself and others to them.  Remember how you felt walking into class the first couple times?  Let's keep this CFSG family growing!

Sunday, April 20, 2014

Monday April 21st, 2014

Strength:  Hang Power Clean to Front Squat 5 x 5 @ 50% of Front Squat 1RM

WOD:  15 Minute AMRAP:

            5 Curtis P’s (95/65)
            10 Push Ups
            15 Ab Mat Sit Ups

Note:  Curtis P = From ground: Clean, Front Lunge Right, Front Lunge Left, Push Press

Finisher:   Foam Roller to Back

This is not what anyone has in mind for the finisher, right?  Quick reminder to BBC, our next Juggernaut Cycle will begin on April 28th.  If you have not already done so, please be sure to PM your 1RM to Joe as soon as possible. 

Friday, April 18, 2014

Saturday April 19th, 2014

Saturday TEAM WOD

        20 Minute AMRAP:

        6 Bar Facing Burpees
        12 Push Press (95/65)
        18 Double Unders

Partner 1 works on AMRAP while Partner 2 runs 400 Meters.   When Partner 2 returns from the run they pick up where Partner 1 left off on AMRAP.

Chocolate eggs, marshmallow chicks, jelly beans, oh my!  Don't forget there will be an Easter Egg Hunt for the KIDS after TEAM WOD today.  Wishing you and your families a very Happy Easter!

Thursday, April 17, 2014

Friday April 18th, 2014

Strength:  Power Clean, 1-1-1-1-1 @ 95% of 1RM

WOD:  For Time:

           Squat Clean (115/75)
           Chest-to-Bar Pull Ups

Finisher:  3 x 10 Step-Ups (65/45)

Don't forget that we will be hosting a mini FNL tomorrow night directly after the 5:00pm WOD.  Make sure to stop by to cheer Coach Joel on.  If you can, bring some small thing to pass around.  I hear Peter is bringing some new cooking gadget!  BTW, Coach Craig's vote is chili.

Wednesday, April 16, 2014

Thursday April 17th, 2014

Strength:  25 Chin Ups

WOD:  For Time:

            10 Clean & Jerks (115/75)
            10 Power Snatch
            10 Thrusters
            25 Deadlift
            25 Floor Wipers
            25 Deadlift
            10 Thrusters
            10 Power Snatch
            10 Clean & Jerks

Finisher:  50 Back Extensions

Did everyone like meeting "Helen" today?  She's one fierce one, isn't she?  If you're sore, get some mobility in after the workout today.  If you're not sure what to do, check with your coach.

Tuesday, April 15, 2014

Wednesday April 16th, 2014

Strength:  Deadlift, 2-2-2-2-2 @ 80% of 1RM

WOD:   “Helen” Benchmark WOD
              (3 Rounds for Time):
              400 Meter Run
              21 American Kettle Bell Swings, (53/35)
              12 Pull-Ups

Finisher:  3 x 10 Good Mornings with Bar

A Benchmark workout with a "Girls" name.  Do you know what that means?  Get ready to have some fun!  With all benchmark WOD's you should be recording these so you can look back when they are repeated (which is not too often) and see how you've improved.  3-2-1 GO!

Monday, April 14, 2014

Tuesday April 15th, 2014

Skill:  Push (or Split) Jerk, 1-1-1-1-1 @ 95% of 1RM

WOD:   FGB Style for Total Reps:

             Shoulder to Overhead (75/55)
             Box Jumps (24/20)
             Wall Balls
             Kettle Bell Swings

Finisher:  5 x 5 Ring Dips

Ha ha... I will say they even make this face when someone drops the bar with 10# weights on it.  A special note was posted on the Athlete's page about our mini Friday Night Lights this Friday.  4 and 5 pm classes will be held as normal.  At 6ish, Coach Joel will be doing his Open WOD.  Come on out and cheer him on!  Everyone is welcome.  

Sunday, April 13, 2014

Monday April 14th, 2014

Strength:  Front Squat, 2-2-2-2-2 @ 80% of 1RM

WOD:   15 Minute AMRAP:

             10 Thrusters (95/65)
             15 Burpees
             30 Double Unders

Finisher:  100 Ab Mat Sit Ups

What doesn't kill you makes you stronger, right?  I'm going to guess there's at least one movement in this WOD that everyone looked at and sighed over.  It's Monday....don't skip your workout!

Friday, April 11, 2014

Saturday April 12th, 2014

Saturday TEAM WOD

     With a Partner for Time:

     150 Push Ups
     150 Med Ball Cleans
     150 Lunge Steps
     150 Slam Balls
     150 Ab Mat Sit Ups
     150 Double Unders

Note:  May do movements in any order and break out in any way you would like.

Thursday, April 10, 2014

Friday April 11th, 2014

Strength:  Power Snatch, Find 1RM 

WOD:  12 Minute AMRAP:

             3 Hand Stand Push ups
             6 Squat Snatches (95/65)
             9 Box Jumps (24/20)

Finisher:  25 Dead Hang Pull Ups or Chin Ups

If you have not already heard, Coach Joel has made it to the next round of the CrossFit Open.  Between April 17-21 he will need to complete 4 specific workouts.  We will be posting times when said workouts will be completed so we can cheer on Coach Joel.  Congratulations Coach Joel from your CFSG family, we are all so excited and proud!

Wednesday, April 9, 2014

Thursday April 10th, 2014

Strength:  Front Squat, Find 1RM

WOD:  4 Rounds for Time:

             10 Deadifts (225/155)
             20 Hand Release Push ups
             30 Ab Mat Sit Ups
             40 Double Unders

Finisher:  Band Stretch

This is such a great picture that C. Rebecca captured!  Anyone excited about finding a new 1 RM for Front Squat?  Be sure to post results to the Athlete's Page. I cannot wait to hear about them.

Tuesday, April 8, 2014

Wednesday April 9th, 2014

Strength:  Push Press 1-1-1-1-1 @ 95% of 1 RM

WOD:  3 Rounds for Time -

             400 Meter Run
             15 Shoulder to Overhead (135/95)
             20 Kettle Bells Swings (53/35)

Finisher:  3 x Max Effort Toes to Bar (60 second rest)

The weather is nice this week, so I think we are due for a little running. Didn't you miss it this winter?         

Monday, April 7, 2014

Tuesday April 8th, 2014

WOD:   “Lederman”

               2 Rounds for Time -

               200 Meter Run
               12 Wall Balls
               200 Meter Run
               33 Air Squats
               200 Meter Run
               12 Burpees
               200 Meter Run
               33 Weighted Sit Ups (25/15)
               200 Meter Run
               12 Pull Ups
               200 Meter Run
               33 Push Ups

Finisher:  5 x 5 Ring Dips

This WOD is to honor 12 yr. old Eric who passed away in Oswego almost two years ago.  He was doing what he loved most, playing baseball.  Eric was #2 in baseball and #33 in football his last year playing. 

Sunday, April 6, 2014

Monday April 7th, 2014

Strength:  Squat Clean, 1 RM

WOD:  12 min AMRAP

             3 Power Cleans (115/75)
             6 Front Rack Lunge Steps
             9 Burpees

Finisher:  3 x Max Effort Ab Mat Sit ups

Have you ever noticed people are a little happier and a bit nicer when the weather gets warmer?  Today, even though it's Monday, do something nice for someone. A smile, a hug, buy the person behind you a coffee, anything really.  You never know what little thing can change a persons day.  3-2-1 GO!

Friday, April 4, 2014

Saturday April 5th, 2014

Saturday TEAM WOD

 "Tommy Mac" – 2 Rounds (25 Minute Time Cap):

     12 Burpees
     12 Thrusters (115/75)
     12 Burpees
     12 Power Snatches
     12 Burpees
     12 Push Jerks
     12 Burpees
     12 Hang Squat Cleans
     12 Burpees
     12 OH Squats

Note:  One partner works at a time BUT each partner does all of the movements (Partner 1 does 12 Burpees then Partner 2 does 12 Burpees etc.).

Just kidding on the 1,000, but it could be close!  Do NOT do the math Bianca!!  When I read this WOD all I could hear was "Let the Bodies Hit the Floor."  Can't wait to see everyone at our first TEAM WOD in Unit 5.

Thursday, April 3, 2014

Friday April 4th, 2014

Strength:  Deadlift Review, Work up to WOD weight with Sets of 3 

WOD:    20 Minute AMRAP -

              3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
              3 Deadlifts @ 85% of 1RM

Finisher:  Spend time with Foam Roller!

My, oh my, things are going to get spicy!  It may not happen today but give it a couple days.  Definitely give that foam roller some lovin'- you won't regret it.  Anyone else feel like they don't know what to do with themselves tomorrow night?  

Wednesday, April 2, 2014

Thursday April 3rd, 2014

Strength:  5 Sets of 1 Power Snatch + 1 Snatch Balance x 2

WOD:  21-15-9

            Knees to Elbow
            Squat Snatch (95/65)

Finisher:  3 x Max Chin Ups, Strict

Snatch Day!  Looks like everyone will get to work on a few different snatch techniques.  I'm going to leave it at that....

Tuesday, April 1, 2014

Wednesday April 2nd, 2014

Strength:  Strict Press, Find 1 RM

WOD:  12 Minute AMRAP -

            10 Push ups
            15 Slam Balls
            30 Double Unders

Finisher:  2 Rounds (not timed)

            10 V-Ups
            15 Weighted Sit-Ups
            20 Weighted Russian Twists (using a Wall ball, Slam Ball, Plate, or KB) 

Possibly a new sign for the Ladies Bathroom?  Let's talk about the lifting platforms....they may be new for some of you.  If you have never used them, unsure what they are for, or have any questions, please be sure to talk to your Coach.  We love talking about this kind of stuff!