Tuesday, January 31, 2017

Wednesday, Febuary 1, 2017

Skill:  Crossover Symmetry

WOD:  Tabata (each movement)

             Row (Cal)
             Jump Rope (singles)
             AirDyne (Cal)
             KB's Russian (53/35)

Finisher:  Not For Time

                25 AbMat Sit Ups (20lbs)
                25 Flutter Kicks (4 count)
                25 AbMat Sit Ups
                25 Leg Raises
                25 AbMat Sit Ups
                25 Flutter Kicks
                25 AbMat Sit Ups
                25 Crunches
                25 AbMat Sit Ups
                25 Russian Twist
                25 AbMat Sit Ups
                25 Flutter Kicks

Jen W. had to take a little time off awhile ago and has come back on a mission. She is getting stronger everyday and becoming more and more efficient at big skills. Tonight she showed off her gas tank by killing the Lurong wod. Great job, Jen!

Monday, January 30, 2017

Tuesday, January 31, 2017

Strength:  Strict Press

                 5x10 @ 55% 1RM

                 *Last set AMAP

WOD:   CrossFit Open 13.2

              10 Minute AMRAP

              5 Shoulder to Overhead (115/75)
              10 Deadlift (115/75)
              15 Box Jumps (24/20) *step ups are permitted

Finisher:  30 HSPU For Time

                or

                2 Minute max Push Ups


Congrats to Caroline on her first box jump last week! She even continued them throughout the entire wod. I always love seeing people tackle their fears. Great Job!

Sunday, January 29, 2017

Monday, January 30, 2017

Strength:  Back Squat

                5x10 @ 55% 1RM

                *Last set AMAP

WOD:  10-9-8-7-6-5-4-3-2-1

             Power Clean (95/65)
             Push Jerk (95/65)
             Back Squat (95/65)
             Bar Facing Burpee

Finisher:  Weighted Box Step Up, 3x10

Congrats to our two teams that made the podium at The Cold Steel Classic! The guys (C.Jimmy, Jeremy and Mike) took second. The ladies (Gianna, Lexy and Alex) took third. You guys were all so impressive.

Thank you to everyone who took time out of their weekend to come cheer the athletes on. Seeing your faces and feeling that support was absolutely the best part of the day.

Friday, January 27, 2017

Saturday, January 28, 2017

Saturday Team WOD!

With a Partner:

4 Rounds:
Kettle Bells
Push Ups
Box Jumps
Burpees
Ab Mat Sit Ups

Each movement is 1 minute, max reps. Alternate movements between partners. Partner 1 does Kettle Bells, Partner 2 does Push Ups, Partner 1 does Box Jumps etc. until you've completed 4 rounds total.


Cold Steel Classic is this Saturday! We have 5 teams representing CFSG this year. They have been training hard, and are all in great positions after the first recorded WOD that they had to submit. Each one of them should already be so proud, for all the effort they've put into this. I posted all the info you need about team names, heat times etc. on the athletes page. Please make sure to stop by and help cheer them on!

Good luck guys!!!

Thursday, January 26, 2017

Friday, January 27, 2017

In honor of our Cold Steel Classic athletes, we are going to do two of the WODs that they will be doing. With that in mind, in teams of either 2 or 3:

WOD #1

"RX" Division
21 Deadlift 115/75
15 Bar Facing Burpees OR Handstand Push Ups
15 Snatch 115/75
15 Bar Facing Burpees OR Handstand Push Ups
9 Squat Clean and Jerks 115/75

"Scaled" Division
21 Deadlift 95/65
15 Bar Facing Burpees (Stepping over is permitted)
15 Snatch 95/65
15 Bar Facing Burpees (Stepping over is permitted)
9 Squat Clean and Jerks 95/65


WOD #2

"RX" Division
AMRAP 3 Minutes
Clean and Jerk M 115, 135 or 155 / W 75, 95 or 105

"Scaled" Division
AMRAP 3 Minutes
Clean and Jerk M 95, 115, or 135 / W 65, 75 or 95

You choose whichever works best for you. Choose a partner (or 2). Partner 1 does WOD #1 while Partner 2 rests. Partner 2 then does WOD #1 while Partner 1 rests. If there is  a 3rd Partner, they rest for 1 and 2, and go last.

When everybody is done with WOD #1, your coach will get you ready and everybody will start with WOD #2. Partners take turns doing the 3 minutes. Use whatever weight works for you, it doesn't matter if your partner is doing scaled or RX.

Have fun with this everybody...and then go cheer on our athletes Saturday!






Wednesday, January 25, 2017

Thursday, January 26, 2017

Strength:  12 Minute EMOM, Alternating

                 10 Chin Ups
                 20 Wall Balls (20/14)
                 25 AbMat Sit Ups

WOD:  6 Rounds

             5 Pull Ups
            10 Front Squats (115/75)
            15 KB's, AM (53/35)

Finisher:  Strict Pull Ups 3x10

Last year's Lurong winner is once again climbing the leaderboard. Between the two challenges Mark has lost a lot of weight and even more inches. He has added pull ups, push ups and now toes to bar to his list of skills. He is currently second in the nation in this weeks wod. Congrats Mark! You inspire the whole team.

Tuesday, January 24, 2017

Wednesday, January 25, 2017

Strength:  Bench Press

                 5x10 @ 55% 1RM
                 Last set AMAP

WOD:  20 Minute AMRAP

             10 T2B
             20 Push Ups
             30 Goblet Squats (53/35)
             40 Sit Ups
             50 Double Unders

Finisher:  Banded Tricep Extension, 3x15

Congrats to Bethann for another great performance on the Lurong WOD! No matter what the challenge throws at her she is hitting it out of the park. Keep it up!

Monday, January 23, 2017

Tuesday, January 24, 2017

Strength:  12 Minute EMOM, Alternating

                 2 Squat Snatch (65% 1RM)
                 30 Double Unders

WOD:  4 Rounds

             15 Power Snatch (75/55)
             15 Box Jumps (24/20)

Finisher:  100 AbMat Sit Ups For Time


I know it is hard to believe but the Open is right around the corner! Please see C. Rebecca's post about the Open Team Competition and get signed up ASAP. This year is going to be a ton of fun!

Sunday, January 22, 2017

Monday, January 23, 2017

Strength:  Deadlift

                5x10 @ 55% 1RM
                AMAP last set

WOD:  10 Minute AMRAP

             2 Ring MU
             8 Deadlift (155/105)
             12 Wall Balls (20/14)

Finisher:  4x10 Good Mornings

Barbell Club officially kicks off tomorrow! Please see the posts in the Facebook group for all needed information. If you have any questions feel free to reach out to C. Rebecca or C. Joe.

Friday, January 20, 2017

Saturday, January 21, 2017

Team WOD:  25 Minute AMRAP with a partner

                       400 M Run (together)

                       Then

                       100 Double Unders
                       80 KB's, AM (53/35)
                       60 Wall Balls (20/14)
                       40 Burpees
                       20 T2B


I caught these two putting in some synchronized extra work the other night. Charissa is following in her Dad's footsteps and showing us all what work ethic really means. Keep it up guys!    

Thursday, January 19, 2017

Friday, January 20, 2017

WOD:  "Jack"
             
              20 Minute AMRAP
            
              10 Push Press (115/85)
              10 KB's, AM (53/35)
              10 Box Jumps (24/20)

Finisher:  For Time

                25 AbMat Sit Ups
                25 Flutter Kicks (4 count)
                25 AbMat Sit Ups
                25 Flutter Kicks (4 count)


Guys Night Tomorrow!! Pizza will be provided but please BYOB. Have Fun, fellas.

Wednesday, January 18, 2017

Thursday, January 19, 2017

Strength:  Tabata

                 AbMat Sit Ups
                 Hollow Holds

WOD:  2 Rounds

            20 Wall Ball Squat Cleans (20/14)
            10 Strict Pull Ups
            20 Wall Balls (20/14)
            10 Strict Ring Dips
            50 Double Unders

Finisher:  50 Push Ups For Time



Ryan tested out the new 90lb KB (thanks Luke) during some strength work today. Very impressive!


Tuesday, January 17, 2017

Wednesday, January 18, 2017

Strength:  Overhead Squat, 5-5-5-5-5

WOD:  "Jeremy"

              21-15-9

             Overhead Squats (95/65)
             Burpee


The Lurong Challenge has officially kicked off! Congrats to all the athletes on the first benchmark tonight.

Monday, January 16, 2017

Tuesday, January 17, 2017

Strength:  8 Minute EMOM

                3 Hang Power Cleans + 2 Power Cleans + 1 Squat Clean

WOD:  CrossFit Open 16.2

             Beginning on a 4-minute clock, complete as many reps as possible of:
             25 toes-to-bars
             50 double-unders
             15 squat cleans, 135 / 85 lb.
             If completed before 4 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
             13 squat cleans, 185 / 115 lb.
             If completed before 8 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
             11 squat cleans, 225 / 145 lb.
             If completed before 12 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
              9 squat cleans, 275 / 175 lb.
             If completed before 16 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
             7 squat cleans, 315 / 205 lb.
             Stop at 20 minutes.

             *WOD can also be scaled to a 12 Minute AMRAP with one weight for squat cleans

Finisher:  50 Back Extensions

I am so happy there was a WOD that allowed Drew to show off his one handed cartwheels! I hope everyone had fun today.


Sunday, January 15, 2017

Monday, January 16, 2017

Skill:  Rope Climbs

WOD:  "The Dirty"

              2 Rounds, 2 Minutes per station

              Box Jump Up and Over (24/20)
              Rest 1 Minute
              KB's, Am (53/35)
              Rest 1 Minute
              Cartwheels
              Rest 1 Minute
              Push Press (95/65)
              Rest 1 Minute


After over a year of begging Kim is finally getting her wish of cartwheels! Happy Birthday and have fun!

Friday, January 13, 2017

Saturday, January 14, 2017

Team Saturday:

50 Double unders - per person
150 Pull-ups - split in any way
40 Double unders - per person
150 Push-ups - split in any way
30 Double unders - per person
150 Ab mat sit ups - split in any way
20 Double unders - per person
150 Air Squats - split in any way
10 Double unders - per person

Double unders must be completed by both athletes before next movement starts.


The first barbell club meeting is tomorrow at 10:45am. If you've signed up please try and make it in!

Thursday, January 12, 2017

Friday January 13, 2017

Strength:  8 Minute EMOM

                1 high hang power snatch + 1 low hang power snatch + 1 squat snatch

WOD:  10 Minute AMRAP

             7 Squat Snatch (135/95)
             14 Lateral BB Burpees

Finisher:  Crossover Symmetry

Kim and Teri spent time working on their (interesting) handstands tonight. I love seeing people hang around after class whether its working on skills or just catching up with friends. These two always keep everyone laughing!

Wednesday, January 11, 2017

Thursday, January 12, 2017

Strength:  Strict Press, Find 1RM

WOD:  21-15-9

            Box Jump (24/20)
            Push Press (135/95)

Finisher:  20 Strict HSPU or 30 Push Ups


It is time to find our last BBC max! If this is your first cycle please sign up for a meeting on the whiteboard in the running bay ASAP.

Tuesday, January 10, 2017

Wednesday, January 11, 2017

Strength:  5x3 Turkish Get Ups

WOD:  For Time

            500M Row

            -then-

            5 Rounds
            7 Front Squats (135/95)
            7 Front Rack Lunges (135/95)

Finisher:  Max Effort Wall Sit


Congrats to Lisa W. on a tough RX today! This ladies athletic ability continues to amaze everybody. Great job!

Monday, January 9, 2017

Tuesday, January 10, 2017

WOD:  For Time

            100 Double Unders (scale 2:1)
            20 Pull Ups
            30 Push Ups
            40 Air Squats
            100 Double Unders
            15 Chest to Bar Pull Ups
            25 Ring Dips
            35 Front Squats (95/65)
            100 Double Unders
            10 Bar Muscle Ups
            20 Handstand Push Ups
            30 Overhead Squats (95/65)

            *time cap 35 minutes

Finisher:  Foam Roll


I am absolutely impressed by the amount of PR's on today's board! Congrats to Emily L. for joining the 300lb club!

Sunday, January 8, 2017

Monday, January 9, 2017

Warm Up:  5 Minute AMRAP

                   10 Kb's, Russian
                   3 Strict Pull Ups
                   10 Air Squats

WOD:  Deadlift, Find 1RM

Finisher:  For Time

                100 Flutter Kicks
                50 AbMat Sit Ups
                25 Russian Twists (35/26)


Deadlift Max! Please make sure to sign up for class tomorrow. The weights and bars will go fast. Have fun everyone!

Friday, January 6, 2017

Saturday, January 7, 2017

Team WOD:  For Time with a Partner

                      100 Cal Row Buy In

                      10 Rounds (alternating)

                      10 Power Snatch (95/65)
                      10 Front Rack Lunges (95/65)

                      200 Double Under Cash Out

Congrats to George on his first RX yesterday. This was after he maxed his bench press about 100lbs heavier than he thought he could do. Great Job!

Thursday, January 5, 2017

Friday, January 6, 2017

Skill:  Muscle Up Progressions

WOD:  "Ryan"

            5 Rounds For Time

            7 Muscle Ups
            21 Burpees

           *sub mu progression, or 7 C2B + 7 ring dips, or 7 pull ups + ring dips

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

Wednesday, January 4, 2017

Thursday, January 5, 2017

Strength:  Bench Press, Find 1RM

WOD:  10 Rounds

             10 Push Ups
             10 AbMat Sit Ups
             10 Air Squats

Finisher:  50 Banded Press Downs


Congrats to everyone on the December PR board! The board has been cleared and I can't wait to see what everyone accomplishes in the new year.

Tuesday, January 3, 2017

Wednesday, January 4, 2017

Strength/Skill:  250 M. Row (max effort)

WOD:  For Time

            30 Box Jumps (24/20)
            30 KB's, AM (53/35)
            30 T2B
            30 Push Jerk (135/95)
            30 Wall Balls (20/14)
            30 Burpees
            30 Double Unders

Finisher:  50 Back Extensions


Congrats to everyone who PR'd their back squat today! If you are interested in participating in the next cycle of the barbell club please make sure to write your maxes on the sheet by the whiteboard.

Monday, January 2, 2017

Tuesday January 3, 2017

Warm Up: 5 Minute AMRAP

                  5 Air Squats
                  10 Barbell Skiers
                  15 AbMat Sit Ups

WOD:  Back Squat, Find 1RM

Finisher:  3 Rounds
               
                20 Russian Twists
                20 AbMat Sit Ups
                20 Flutter Kicks (2 ct)


Dudes, please RSVP to the guys night (Jan. 20th) ASAP. There is a post on the athletes page with all the info.

Sunday, January 1, 2017

Monday, January 2, 2017

Strength:  Push Press, 5-5-3-3-1-1-1

                 AHAP for each set

WOD:  12 Minute AMRAP

            10 Clean and Jerks (115/75)
            100 Single Jump Ropes

Finisher:  3 around the world handstand walks

Alright guys the Holiday's are officially over and it is time to get back on track! Tomorrow's WOD is a great chance to get in and get moving. See you all at the box!