Wednesday, August 31, 2016

Thursday, September 1, 2016

Warm Up:  500 M  Row


                   3 Rounds
                   10 Burpees
                   15 Jumping Jacks

Strength:  Bench, Find 1RM

WOD:  12 Minute EMOM, Alternating

             Minute 1: 1 Rd Strict Cindy
             Minute 2: 100 M Sprint
             Minute 3: 15 AbMat Sit Ups

This year we are excited to be participating in the Lift Up Autism event which will take place on September 10th. That Saturday we will kick off our Team WOD with a 5 Min AMRAP. The WOD was created three years ago as a way to rally together to support the Autism community in a worldwide workout. Autism effects multiple families within our community. There is still plenty of time to sign up or make a donation.

Tuesday, August 30, 2016

Wednesday, August 31, 2016

Strength:  5 x 1 Power Snatch + 3 OHS's @ 85% snatch 1RM

WOD:  5 Rounds of

            3 Minute AMRAP

            3 Power Snatch (115/75)
            6 Bupees
            9 Wall Balls (20/14)

           * 1 Minute Rest Between Rounds

Two weeks ago Stacie told me she had never once done a box jump out of fear. That day she struggled a bit to jump on a plate. This morning she told her fear to shut up and crushed some box jumps! Congrats, Stacie. I am so proud of you!

Monday, August 29, 2016

Tuesday, August 30, 2016

WOD:  Open Gym

Due to the Blood Drive that is happening tomorrow, we've decided to make the entire day Open Gym format. Last time we had quite a few people that wanted to give blood but were unable to because their heart rates were elevated too high. With an Open Gym format you will not be confined to the normal hour long class. That way you can plan accordingly around your donation!

Couple of things:

1) Please still sign up for a session, although you do NOT have to stick to that specific WOD time.
 2) Think of 4PM-8PM as just one giant Open Gym period. Kelsey will be here all evening to help you guys find WODs to do, start clocks, work on skills etc.
 3) Feel free to team up and do stuff together. Team WODs from the past are always good, or the WOD that we did on Sunday to raise MS awareness. It was an excellent (and challenging) WOD.
 4) Morning classes will also be Open Gym, just for consistency. Same applies....sign up for one of the sessions but do not feel like you need to come in at the exact time.

It's always fun to do things a little differently. This gives us a very good reason to!

Last, we still have a lot of openings for the blood drive, especially in the 3:30-5:00, 6:30-7:00 time periods. PLEASE take a few minutes and donate. If you know of anybody else that would be interested, tell them to stop by.

Thanks all!

Sunday, August 28, 2016

Monday, August 29, 2016

Warm Up:  5 Minute AMRAP

                   10 KB's, Russian (53/35)
                   15 Air Squats
                   20 Double Unders

Strength:  Back Squat, Find 1RM

                8 @ 50%
                5 @ 60%
                3 @ 70%
                1 @ 80%
                1 @ 90%
                1 @ 100+%

Finisher:  Ab Circuit
                3 Rounds (not timed)

                20 Russian Twists
                20 AbMat Sit Ups
                20 Flutter Kicks, 2 Count

With barbell club ending recently it is time to find maxes again! Believe in your strength and trust the work you've put in. Have fun and get after it tomorrow. I can't wait to see a board full of PR's!

Friday, August 26, 2016

Saturday, August 27, 2016

Team WOD:  With a Partner Alternating Movements

                        20 Minute AMRAP

                        3 Squat Clean Thrusters (135/95)
                        6 Pull Ups
                        9 Box Jumps (24/20)
                        12 Deadlift (135/95)
                        15 Barbell Skiers

      The Lurong meeting is tomorrow at 10:45am. If you are signed up or on the fence please try and make it in!                 

Thursday, August 25, 2016

Friday, August 26, 2016

Skill:  DU Clinic
          Hang Power Clean Review

WOD:  For Time

            21 Hang Power Cleans (135/95)
            21 Lateral Bar Hop Burpees
            100 Double Unders
            15 Hang Power Cleans (135/95)
            15 Lateral Bar Hop Burpees
            75 Double Unders
            9 Hang Power Cleans (135/95)
            9 Lateral Bar Hop Burpees
            50 Double Unders

Congrats to the SummerTime individual points winner Darcie!! She lost over 10lbs, numerous inches and was always on top of the extra work. Great job!

Wednesday, August 24, 2016

Thursday, August 25, 2016

Strength:  Push Jerk
                 3-3-3-3-3 (Build to Heavy)

WOD:  2 Rounds

            20 Push Press (95/65)
            20 Pull Ups
            20 Wall Balls (20/14)
            200 M Run

Finisher:  100 AbMat Sit Ups

Scaled Men! There are still spots available for the Monster Mash competition but you need to register ASAP. If you are interested but don't have a partner post on the Athlete's Page so we can get you matched up.

Tuesday, August 23, 2016

Wednesday, August 24, 2016

Strength:  10 Minute EMOM, Alternating
                 3 Turkish Get Ups Right Arm
                 3 Turkish Get Ups Left Arm

WOD:  Tabata

             Row (Calories)
             Double Unders
             Box Jumps (24/20)
             Air Dyne (Calories)

Congrats to Anne who got a nice PR today on her deadlift! Her form was spot on and I fully expect those numbers to keep climbing up. To celebrate she did the wod with box jumps instead of step ups for the first time. Keep up the great work, Anne! You killed it today.

Monday, August 22, 2016

Tuesday, August 23, 2016

Strength:  Deadlift
                3-3-3-3-3 (work up to heavy)

WOD:  12 Minute AMRAP

             400 M Run
             12 Deadlift (205/135)
             21 Box Jumps (24/20)

Finisher:  50 Back Extensions

Reminder this week the Kids/Teens classes will be moving to the fall schedule.

Monday and Wednesday
Teens at 5:00pm
Kids/Preteen at 6:00pm

The new space will be closed during these times in order to keep our littlest athletes safe.

Sunday, August 21, 2016

Monday, August 22, 2016

Strength:  10 Minute EMOM

                3 Hang Power Snatch
                2 Power Snatch
                1 Squat Snatch

WOD:  8 Minute AMRAP

             3 Power Snatch (115/80)
             3 T2B
             6 Power Snatch
             6 T2B
             9 Power Snatch

Finisher:  Shoulder Mobility

Lurong Athletes!! We will be having an informational meeting this coming Saturday at 10:45am. I'll be going over important dates, goal setting, nutrition info, prizes etc. Obviously this isn't mandatory but try and make it. We have a big group this time around I can't wait to get started.

Friday, August 19, 2016

Saturday, August 20, 2016

Team WOD:  4 Rounds with a Partner

                       Wall Balls (20/14)
                       Box Up and Overs (24/20)
                       KB's, AM (53/35)

                      *Score is total reps. Each movement is done for one minute. Partners alternate movements

Today's fun warm up was followed up by one of the most shoulder intensive WOD's we've seen. Congrats to everyone who completed this one. With out a doubt everyone got stronger today.

Thursday, August 18, 2016

Friday, August 19, 2016

Strength:  Weighted Strict Pull Ups
                 scale to no weight or deep supine ring rows

WOD:  For Time

            400 M Run
            15 HSPU's
            15 Ring Dips
            15 Push Ups
            400 M Run
            12 HSPU's
            12 Ring Dips
            12 Push Ups
            400 M Run
            9 HSPU's
            9 Ring Dips
            9 Push Ups

Finisher:  Shoulder Mobility

The 5pm class helped make Virginia feel at home for her first WOD. After she finished she looked at me with a huge smile and said she couldn't believe she did it. Virginia, you did great! Welcome to our crazy family.

Wednesday, August 17, 2016

Thursday, August 18, 2016

Strength:  5 x 10 Weighted Good Mornings (95/65)

WOD:  40-30-20-10

             Back Squat (95/65)
             AbMat Sit Ups
             KB's, AM (53/35)

Finisher:  50 Back Extensions

Congrats to Joe C. for nailing his double unders tonight! Joe is constantly putting in extra work and it is paying off in big ways. I don't know anyone more determined or with a better attitude than this guy. Great job, Joe! Your excitement tonight made my week!

Tuesday, August 16, 2016

Wednesday, August 17, 2016

Strength:  5 x (5 Push Press + 5 Push Jerk) AHAP

WOD:  EMOM as long as possible (minimum 10 mins)

            7 Thrusters
            7 T2B
            7 Burpees

            *If 7 reps of each is not possible scale the number of reps until you are able to fit it in the minute

Congrats to Hal who came back tonight after a long vacation and got his first rope climb! I love Hal's attitude and willingness to try anything. Way to go!

Monday, August 15, 2016

Tuesday, August 16, 2016

Strength:  Front Squat (3 sec pause)
                 2-2-2-2-2, AHAP

WOD 1: 7 Minute AMRAP

               6 Front Squats (115/75)
               12 Barbell Skiers (2 Count)

               Rest 3 Minutes

  WOD 2: Run 200 Meters
                1 Rope Climb
                Run 400 Meters
                1 Rope Climb
                Run 600 Meters

Rope Climbs!! Make sure to wear long socks tomorrow. If you have never climbed it before grab your coach and ask for some tips. Have Fun!

Sunday, August 14, 2016

Monday, August 15, 2016

Strength:  10 Minute EMOM, Alternating

                 30 Double Unders
                 3 Clean and Jerks, touch and go (pick load)

WOD:  21-15-9

             Power Cleans (135/95)
             Box Jumps (24/20)

Finisher:  100 AbMat Sit Ups

The SummerTime Challenge has come to an end. Make sure to send in your final weights and arrange to have measurements done. It has been a great eight weeks and I am proud of everyone for dedicating the time to themselves and their teammates!

Friday, August 12, 2016

Saturday, August 13, 2016

Team WOD:  In Teams of Two

                       *each partner will complete 3 rounds of A and B alternating between each. Partners will start each round together.

                     A:  35 Double Unders
                           15 Burpees
                           10 Pull Ups

                     B:  5 Power Cleans (135/95)
                          15 KB's, AM (53/35)
                          10 T2B

Congrats to Bethann on her first box (plate) jump tonight! In her typical bad ass style she followed it up with 49 more in the Endurance WOD. I could not be more proud of her effort. We all have certain movements that for whatever reason just scare us.  Take a page out of Bethann's book and tell your mind to shut up! Keep up the great work, lady!

Thursday, August 11, 2016

Friday, August 12, 2016

Strength:  Back Squat

                 5 @ 70% 1RM
                 3 @ 80%
                 1+ @ 90%
                 AMAP @ 70%

WOD:  For Time

            150 DU's
            50 Wall Balls (20/14)
            100 DU's
            35 Wall Balls (20/14)
            50 DU's
            20 Wall Balls (20/14)

Finisher:  25 Chin Ups

I want to give a shout out to everyone who came in today and worked on muscle ups. The high level skills can seem so daunting to many of us. I think everyone found a starting point to work from today. No matter where you are it is never too early to start working on the transition. If this is a goal of yours be sure to take what you learned today work on it often! The coaches are always available to help you! Great job, guys

Wednesday, August 10, 2016

Thursday, August 11, 2016

Skill:  Muscle Up Progression/Practice

WOD:  12 Minute AMRAP

             10 Burpee Box Jump Overs (24/20)
             3 MU's (sub progression or 6 pull ups/6 dips)

Finisher:  50 Back Extensions

The spots for The Monster Mash are filling up fast! If you are planning to compete you will need to sign up ASAP. Please talk to the coaches if you are interested and need of a partner.

Tuesday, August 9, 2016

Wednesday, August 10, 2016

Strength:  Strict Press

                 5 @ 70% 1RM
                 3 @ 80%
                 1+ @ 90%
                 AMAP @ 70%

WOD:  10-9-8-7-6-5-4-3-2-1

             Push Jerk (135/95)
             KB's, AM (53/35)
             100 M Sprint

Finisher:  Shoulder Mobility

I was so sad to say "see you soon" to Amy C. today. This little beast will be heading back to college this week. I have absolutely loved having her around this summer. She has come so far from the girl I saw in foundations just a few months ago. Keep up the great work, Amy and come visit anytime you come back to see your nutty mom!

Tuesday, August 9, 2016

Squat Snatch: 2-2-2-2 (work up to heavy)

WOD: 4 Cycles of

            3 Snatch (power or squat) (135/95)
            6 Push Ups
            9 Air Squats

            Rest 1 Minute Between Cycles

Since I forgot to post the WOD Blog last night (Meg, please tell me you're back!), I thought I would share this meme that one of our athletes posted for the Coaches yesterday. It would appear as though I'm half-assing my WOD Blog responsibilities in Meg's abscence. Sorry guys!

Sunday, August 7, 2016

Monday, August 7, 2016

Skills: Rowing Technique

WOD: Jackie (Challenge WOD, Final)

            1000 M Row
            50 Thrusters (45/35)
            30 Pull Ups

Finisher: 3 Rounds, Not for Time

              30 Ab Mat Sit Ups
              20 Hollow Rocks
              10 Russian Twists w/ KB

Challengers!!! Can you believe it's almost over? Don't answer that, lol! I know it's been a long 8 weeks of extra challenges, counting calories and trying to stay on track during those summer parties and events. The end is coming near though, and we need to keep pushing ourselves and holding each other accountable. Try to come in and get Jackie done today. Use the same scaling you did for the initial WOD. If you are unable to make it, be sure to post your time on your team's FB Page when you do get in, or text C. Rebecca or C. Meg. We've seen such huge success with this challenge. Let's finish strong!

BTW, whoever posted this pic in our challenge page was NOT helping!

Friday, August 5, 2016

Saturday, August 6, 2016

Team WOD:

25 Minute AMRAP:

400 Meter Run
50 Push Press (75/45)
50 Front Squats (75/45)
50 Push Ups
50 Wall Balls (20/14)

Partners run the 400 Meters together and then split the reps, one works while the other rests.

This Saturday is the Sycamore CrossFit "Couples Therapy" competition. We have two teams competing.

Too Pimp to Butterfly (C. Jimmy and Lexy)
Beards and Babes (JD and C. Jessica)

Here is a picture of the heat times and assignments.
Please try to make it over to cheer them on. Hope to see you guys there!

Thursday, August 4, 2016

Friday, August 5, 2016

Skills: Handstand Holds, HSPU's

WOD: 4 Rounds

           50 Double Unders
           400 M Run
           30 Ab Mat Sit Ups
           20 Russian KB Swings (53/35)
           10 HSPU's

Finisher: 25 Strict Chin Ups

No, C. Joe and C. Jessica are not being lazy! They are doing a ROMWOD. So many of us suffer from poor range of motion, yet don't spend the time to fix the issue (for those of you that know me well, stop laughing). ROMWOD was created by two brothers that wanted to help athletes obtain optimal range of motion in order to increase their training output. It is a series of videos and you work along with them. They offer a free 7 Day Trial to anyone that is interested. Check it out and see if it's something you might benefit from!

Wednesday, August 3, 2016

Thursday, August 4, 2016

Strength: Deadlift

                5 @ 70% 1RM
                3 @ 80% 1RM
                1+ @ 90% 1RM
                AMAP @ 70% 1RM

WOD: 5 Rounds

            7 Deadlift (50% 1RM)
            200 Meter Sprint
            1 Minute Rest

Finisher: 50 Back Extensions

A huge congrats to Lindsay tonight for getting her first double unders! We met Lindsay during the Friday Night Lights this year, she joined as soon as the Open was finished and she's been a huge part of our community every since. Congrats on getting those first double unders, and we are so glad that you are part of our crazy family!

Tuesday, August 2, 2016

Wednesday, August 3, 2016

Strength:  12 Minute EMOM

                 Minute 1: 10 Strict Press
                 Minute 2: 5 Strict Ring Dips
                 Minute 3: 10 Front Rack Lunges (same weight)

WOD:  5 Rounds

            15 Box Jumps (24/20)
            15 Push Press (95/65)
            15 Hollow Rocks (back and forth = 1)

I want to remind everyone that the box offers a free membership to Beyond the Whiteboard to all athletes. This website is excellent for tracking you progress. Not only does it record your score but it accesses your overall fitness level. I highly recommend everyone use this tool. Before I went in to do today's WOD I was able to see my score from the previous time. It provided me with a milestone to hit to match my current fitness level. This is incredibly helpful whether you are RX'ing WOD's or not! It will let you know the weight you used on previous WOD's with the same lift. If you have never found 1RM it gives you estimated ones. If you have any questions at all please talk to C. Rebecca or me (Meg).

Monday, August 1, 2016

Tuesday, August 2, 2016

Strength:  Bench Press

                5 @ 70% 1RM
                3 @ 80%
                1+ @ 90%
                AMAP @ 70%

WOD:  Hope For Kenya

            12 Minute AMRAP

            50 Air Squats
            30 Push Ups
            15 Pull Ups

Finisher:  Shoulder Mobility

The standards for our inaugural Monster Mash competition have been posted! Registration went live today. Go sign up before it sells out!