Sunday, November 30, 2014

Monday December 1st, 2014

Skill/Strength:  Bear Complex Review, 25 Minutes to find 1 Max Cycle

WOD:  5  Minute AMRAP 

            1  Power Clean (135/95)
            1  Front Squat
            1  Shoulder to Overhead
            1  Back Squat
            1  Shoulder to Overhead

Finisher:  1 Minute Max Row for Calories


Friday, November 28, 2014

Saturday November 29th, 2014

Saturday Team WOD

         With a Partner for Time:

          Fran:    
         21-15-9
         Thrusters (95/65)
         Pull Ups

         Annie:
        50-40-30-20-10
        Double Unders
        Ab Mat Sit Ups

       Karen
       150 Wall Balls (20/14)

10 Minute Cap on each WOD.  You may break up the WOD with your partner any way you want, as long as one person is working while the other rests.


Empty?  I doubt anyone is going to be skipping this terrific Team WOD!

Thursday, November 27, 2014

Friday November 28th, 2014

Skill/Strength:  20 Minutes to find Max 3 Position Snatch

WOD:  10 Minute AMRAP

            1,2,3,4,5,6….Power Snatch (95/65)
            2,4,6,8,10,12…Overhead Squat (95/65)
            3,6,9,12,15,18…Box Jumps (24/20)

Finisher:  Mobility with Foam Roller


Wednesday, November 26, 2014

Thursday November 27th, 2014

Team WOD:

Station 1 – Wall Balls (20/14) & Wall Sits
Station 2 – Ground to Overhead (135/95) & Bar Hold
Station 3 – Pull Ups and Overhead Plate Hold (45/25)
Station 4 – KB Swings (53/35) and KB Hold
Station 5 – Knee to Elbow and Plank

All Teams together AFTER 5th Station – 2:00 Double Unders


Each station above is 3 Minutes, 30 Seconds.  You will then have 30 Seconds to get to the next station.  One partner works the movement while the other holds.  Switch when one is tired or the other breaks the hold.


Get a Team WOD in before you head to Thanksgiving festivities.  We are so thankful for all of you and wish you and your families a happy and safe Thanksgiving.

Tuesday, November 25, 2014

Wednesday November 26th, 2014

Skill/Strength:  Man Makers, 3 x 5 AHAP

WOD:  For 12 Minutes

            Minute 1:  20 Front Rack Walking Lunge Steps (95/65)
            Minute 2:  10 Calories on the Rower

                -Rest 5 Minutes-

            12 Minute Tabata (4 Minutes each Movement)
            Double Unders
            Push Ups
            Ab Mat Sit Ups

Finisher:  None


Just a reminder to anyone who is wondering:

Wednesday : Normal Schedule (AM open gym til 12:00)
Thursday: 7:30 - 9:00 AM Open Gym, 9:00 AM Team WOD
Friday: 5:30 AM WOD, 6:30 - 9:30 Open Gym, 9:30 AM WOD, 10:30 - 12:00 PM Open Gym, 6:00 PM WOD (only)
Saturday: Normal Schedule
Sunday: Closed

Please note that if there is nobody signed up for any of the above, we will NOT show up.  So please sign up for classes in Zen.

Monday, November 24, 2014

Tuesday November 25th, 2014

Skill/Strength:  Bench 1 x 2 @ 50%, 1 x 2 @ 60%, 4 x 5 @ 70%

WOD:  3 Rounds For time:

             40 Strict Press (55/35)
             30 Air Squats
             20 Double Unders
             10 Ring Dips

Finisher:  2 x Max Ring L-Sit/Bar L-Hang



Sunday, November 23, 2014

Monday November 24th, 2014

Strength:  Front Squat (1 x 2 @ 50%, 1 x 2 @ 60%, 4 x 5 @ 70%)

WOD:   7 min AMRAP

             12 Hang Power Cleans (135/95)
             10 Back Squats (135/95)
             8  Shoulder to Overhead (135/95)

Finisher: 5 x 10 Back Extensions


CFSG Christmas Party Evite has been sent out.  Please be sure to RSVP as soon as possible.  C. Rebecca needs to get numbers in by the end of the week at the latest!  If you did not receive the Evite, please be sure to contact C. Rebecca.

Friday, November 21, 2014

Saturday November 22nd, 2014

Saturday Team WOD

         Teams of 2:  Both athletes complete all reps of each task

         30 Kettle Bell Swings Russian (53/35)
         Partner does Plank Hold
         30 Pull Ups
         Partner does Squat Hold
         20 Single Arm KB Overhead Squats (53/35)
         Partner does Plank Hold
         20 Burpees
         Partner does Squat Hold
         10 Pistols
         Partner does Plank Hold
         10 Turkish Get Ups (53/35)
         Partner does Squat Hold






Thursday, November 20, 2014

Friday November 21st, 2014

Skill:  3 x 10 Ring Push Ups, 3 x 10 Plank Tuck Ups

WOD:  Buy in 500 Meter Row
               
                  -then-

            3 Rounds for Time:
            1 Rope Climb
            2 rounds of Cindy (5 pull up, 10 push up, 15 air squat)
            3 Strict HSPU


Don't forget your long socks today!  This WOD has a little of everything in it!

Wednesday, November 19, 2014

Thursday November 20, 2014

Strength: Push Press 

WOD: 12 Min AMRAP

            3  Muscle Ups ((sub: 6 Chest to Bar or 9 Pull Ups)+6 Ring Dips)
            6  Hang Cleans (135/95)
            9  Burpee Box Jumps (24/20)



Thanksgiving Schedule!  So here is what we are planning for the Thanksgiving Holiday Schedule:

Wednesday : Normal Schedule
Thursday: 8:00 - 9:00 AM Open Gym, 9:00 AM Team WOD
Friday: 5:30 AM WOD, 6:30 - 9:30 Open Gym, 9:30 AM WOD, 10:30 - 12:00 PM Open Gym, 5:00 PM WOD (only)
Saturday: Normal Schedule
Sunday: Closed

Please note that if there is nobody signed up for any of the above, we will NOT show up.  So please sign up for classes in Zen.

Tuesday, November 18, 2014

Wednesday November 19th, 2014

Skill: Kipping Pull Up clinic or Gymnastic practice (Handstand, L-Sit, Skin the Cat, Muscle Ups)

WOD:  3 Rounds for Time

             21 Wall Balls (24/20)
             15 Pull Ups
             9   Deadlifts (255/165)





Monday, November 17, 2014

Tuesday November 18th, 2014

Strength:  10 min EMOM  @ 75% of a 1RM of Clean & Jerk
                  ODD: 2+1 (Full Clean, Hang Clean + Jerk)
                  EVEN: 3 Clean High Pulls

WOD:  Descending and Ascending ladder of:
              10-9-8-7-6-5-4-3-2-1
              Power Snatch (75/55)
              1-2-3-4-5-6-7-8-9-10
              Toes to Bar


Monday and cold?  Yes, but the 5:30 am crew had no excuses!  Here they are getting after it!  Great job everyone.

Sunday, November 16, 2014

Monday November 17th, 2014

Strength:  Sumo Deadlift 6 x 5 @ 65% of 1RM

WOD:  5 Rounds for Time

              35 Double Unders
              15 Slam Balls
              10 Push Press (105/75)

Finisher:  3 x 10 Weighted Good Mornings (95/65)



What started as a casual conversation ended up with 5 Teams in the Reckless Rowathon and a Custom Concept 2 Decal!  I'm not going to lie...wine may have been involved at the time.  In the end though it is for a great cause and I am proud of all the athletes that are participating.  Not only does it show a commitment to their health but the Rowathon benefits the Silent Warrior Scholarship Fund!

Friday, November 14, 2014

Saturday November 15th, 2014

Saturday Team WOD!

In Teams of 2

4 Rounds

Double Unders
Wall Balls
Box Up and Overs
Burpees
Slam Balls

Each movement is done for one minute.  Partner 1 works for a minute while Partner 2 rests.  Then Partner 2 works on next movement for 1 minute while Partner 1 rests.  Score is total number of reps completed.



That was quite a WOD today...or should I say two WODs?  Here's a pic of Jess and Michelle working hard on those KTE's.  Looking strong ladies!

Thursday, November 13, 2014

Friday November 14th, 2014

Strength:   Front Squat (65% of 1 RM)

WOD:  4 Rounds for Time

            100 m Run
            15 SDLHP (75/55)
            20 Jumping Lunges

           Rest 2 min then

          21 Thrusters (75/55)
          42 Knees to Elbow
          15 Thrusters
          30 Knees to Elbow
          9   Thrusters

          15 Knees to Elbow



Wednesday, November 12, 2014

Thursday November 13th, 2014

Skill:  500 Meter Row For Time / Accumulate 1 minute of Free Handstand Hold

WOD:     "Diane" (12 Min Cap) 
            
                21-15-9
                Deadlift (225/155)
                HSPU

 Finisher: “Kill your GOAT”

Thought this was funny after everyone has finished up with their Challenge.  Did your cheat meal feel good or did you realize you felt nasty after?

Tuesday, November 11, 2014

Wednesday November 12th, 2014

Skill:  Bench Press - 65% of 1 RPM

WOD:  12 Minute AMRAP

             30 Ab Mat Sit Ups
             20 Mountain Climbers (2-Count)
             15 Second L-Sit Holds
             5   Ring Dips

Finisher:   Foam Roller





Monday, November 10, 2014

Tuesday November 11, 2014

Strength:   8 EMOM: Snatch High Pull w/ 3 second take-off + 3 second return to knee into hang snatch + OHS w/ 3 second hold in the bottom 


WOD: 

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…


“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)


Today we will honor all of the men and women who have or are currently serving our country by completing the Three Wise Men WOD.  Please be sure to go to threewisementribute.org and donate to this amazing organization. 

Sunday, November 9, 2014

Monday November 10th, 2014

Strength:  3 x 10 Pike Ups and 5 x 5 Strict Ring Dips

WOD:    30-20-10
               
               Kettlebell Swing ( 53/35)
               Single Arm KB Thruster (53/35)

Finisher: Turkish Get Ups - 5 reps each arm


A huge Congratulations goes out to Coach Rebecca today!  C. Rebecca has been working non-stop with the gym, studying for her Personal Training course, and caring of her family.  On top of that, she also received her Level 2 CrossFit Certification and her CPR/AED Certification within the last few months.  C. Rebecca can also add Personal Training to her resume. Congratulations C. Rebecca all your hard work has paid off.  We are so excited for you!

Friday, November 7, 2014

Saturday November 8th, 2014

Team WOD!!!

With a Partner for Time:

800 Meter Sand Bag Carry (one Partner must carry, switch whenever)
60 Wall Balls
60 Box Jumps
800 Meter Sand Bag Carry (one Partner must carry, switch whenever)
60 Push Ups
60 Lunge Steps
800 Meter Sand Bag Carry (one Partner must carry, switch whenever)


Thursday, November 6, 2014

Friday November 7th, 2014

Skill:  Double Unders, 100 DU’s for Time

WOD:  5 Thrusters EMOM

1)      Starting Weight 75/35
2)      Weight Increases by 20# every 5 Minutes
3)      Done when you can no longer finish the 5 Thrusters.

Finisher:   5 Rounds, 10 Hollow Rocks + 10 Superman




Wednesday, November 5, 2014

Thursday November 6th, 2014

Skills:  Efficient Rowing and Kipping/Movement Review

Extra Work:  Skills/Accessories – Double Unders, Pistols, HSPU’s, GHD Sit-Ups, Chin Ups, 

WOD:    LuRong WOD #1 – The Capacity Test

               4  Minutes of Max Calorie Row
               1  Minute Rest
               3  Minutes of Chest to Bar Pull Ups
               1  Minute Rest
               2  Minutes of Back Squats (165/115)
               1  Minute Rest
               1  Minute of Shoulder to Overhead (135/95)



Tuesday, November 4, 2014

Wednesday, November 5th, 2014

Strength:   Kettle Bell Clean and Jerk/Snatch Skills

WOD:  For Time

             5    Push Jerks (155/115)
             10  Ring Dips
             15  Deadlift (155/115)
             20  Wall Ball Squat Cleans (20/14)
             25  Knees to Elbow
             50  Double Unders
             Back down the ladder…..
             3 Rope Climbs at any point during the WOD

Finisher:   Foam Roller


It was amazing to see so many people getting up on the wall today!  Overcoming that fear and believing in yourself is sometimes the hardest.  Great job everyone!

Monday, November 3, 2014

Tuesday November 4th, 2014

Skill:  Handstand Hold and Walk Progressions 

WOD:  10 Rounds for Time
  
             3  Strict HSPU’s
             8  Toes to Bar
             5  Pull Ups

Finisher:  Max Handstand Hold for Time


For all the "cat lovers" at CFSG!

Sunday, November 2, 2014

Monday, November 3rd, 2014

Skill/Strength:  Sotts Press 5 x 3 (VERY light), Snatch Grip Deadlift 5 x 3 (go heavier than WOD weight)

WOD:  For Time

             21-15-9
             Power Snatch (115/75)
             Bar Facing Burpees

Finisher:  Max Wall Sit for Time


Our Barbell for Boobs Charity WOD/Halloween Party was a great success!  I wanted to post a picture of the festivities but I felt like they may be a bit "inappropriate" for the general public.  Where do people come up with these costumes?!  Instead I am posting a picture of "The Meg's" barbell all wrapped in pink for Breast Cancer Awareness.  As the first CFSG member she got her very own barbell!