•  Dec 08, 2014

Tuesday – 120914 – Hang Power Clean, The Chief

[caption id="attachment_7300" align="alignnone" width="575"]If anyone is curious about whether or not the squats for today's workout have to be completed at full depth, why don't you go ahead and consult the Celtic Beast and see what his thoughts are... If anyone is curious about whether or not the squats for today's workout have to be completed at full depth, why don't you go ahead and consult the Celtic Beast and see what his thoughts are...[/caption] CrossFit Class Hang Power Cleans: 3 x 7 “The Chief” (Compare with 051212, 120313) 5 Cycles: AMRAP 3 Minutes: 3 Power Cleans (135/93) 6 Push-Ups 9 Squats Rest one minute between cycles. Rounds will pick up where previous round left off. Score will be TOTAL rounds. Strength Class Rebounding Hang Power Cleans (above knee): 5-5-5-5-5 Front Squat: 4-4-4-3-3 Good-Mornings: 7-7-7-7 Single-Leg Hip Thrusts: 8-8-8-8 Competition Class Tuesday - 121014 - Strength III Post thoughts and results to “comments”.
 •  Dec 07, 2014

Monday – 120814 – Back Squat, Fran

[caption id="attachment_7296" align="alignnone" width="575"]The smirk of the programmer and postmaster after Fran is revealed... The smirk of the programmer and postmaster after Fran is revealed...[/caption] CrossFit Class Back Squat (Compare to 120213): 1 x 20 “Fran” 21-15-9 Reps For Time (Compare to 120213, 010414, 100914): Thrusters (95/63) Pull-Ups OLY Class Clean from High Hang with Double Bounce: 2-2-2-2 Clean Pull (above knee) + Clean Above Knee: 2 x (2 + 2) 2 x (1 + 2) 2 x (1 + 1) Clean Starts: 4-4-4 Competition Class Monday - 120914 - Strength III Post thoughts and results to “comments”.
 •  Dec 06, 2014

Sunday – 120714 – Deadlift Big

CrossFit Class Deadlift (Compare to 110712): 1-10-1-20-1-30 The objective of this workout is to hit the biggest loads possible for each set. On the volume sets, athletes are not to take their hands off of the bar and the bar cannot come to a complete rest on the floor at any point. With the initial single, warm-up with as many reps as needed. With the singles in the middle and at the end of the workout, athletes are allowed to take one, and only one intermediate jump in loading before attempting their single. Volume sets that are broken i.e. cannot be completed should not be redone, they should simply be considered mute and in those cases, athletes should accurately log their experiences. There is no time component to this workout. Rest as needed between sets. This workout should take the whole hour. If an athlete does not wish to participate in today’s regular class, they also have the option to re-test the OLY, CrossFit Total, or Met-Con Test listed below. OLY Total: Establish 1 RM of the following: Snatch Clean and Jerk CrossFit Total: Establish 1 RM of the following: Back Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. Test 1: 2K Row Test 2: AMRAP 5 Minutes: 30 Burpees Max 10 M Shuttle Sprints remainder of time Test 3: AMRAP 3 Minutes: 9 Thrusters (45/33) 9 KB Swings (53/35) Post thoughts and results to “comments”.
 •  Dec 05, 2014

Saturday – 120614 – Weighted Chin-Up, Row, HSPU, Ring Dip, Push Up

[caption id="attachment_7291" align="alignnone" width="575"]A couple ways to increase loading on the chin-up, however, the method on the right requires some really long toes... A couple ways to increase loading on the chin-up, however, the method on the right requires some really long toes...[/caption] CrossFit Class Weighted Chin-Ups: 3-3-3-3-3 For Time: 400 M Row 35 HSPU 400 M Row 35 Ring Dips 400 M Row 35 Push Ups If an athlete does not wish to participate in today’s regular class, they also have the option to re-test the OLY or CrossFit Total listed below. OLY Total: Establish 1 RM of the following: Snatch Clean and Jerk CrossFit Total: Establish 1 RM of the following: Back Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. OLY Class Sots Press: 3-3-3-3 Snatch from High Hang Without Moving Feet: 3-3-2-2-2 Snatch Starts: 5-5-5 Competition Class Saturday - 120614 - Strength III Post thoughts and results to “comments”.
 •  Dec 04, 2014

Friday – 120514 – Push Up, Pull-Up, TTB, Back Squat, Double-Under

[caption id="attachment_7288" align="alignnone" width="575"]The most useful tool in the gym... The most useful tool in the gym...[/caption] CrossFit Class 1 Attempt to Establish Max Reps: Push-Ups Pull-Ups 3 Rounds For Time: 15 TTB 30 Back Squats (135/93) 45 Double-Unders If an athlete does not wish to participate in today’s regular class, they also have the option to re-test the OLY or CrossFit Total listed below. OLY Total: Establish 1 RM of the following: Snatch Clean and Jerk CrossFit Total: Establish 1 RM of the following: Back Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. Competition Class Friday - 120514 - Strength III Post thoughts and results to “comments”.
 •  Dec 03, 2014

Thursday – 120414 – A Different Kind of Total

[caption id="attachment_7281" align="alignnone" width="575"]It's time to... It's time to...[/caption] CrossFit Class A Different Kind of Total: Establish 1 RM of the Following: OHS Bench Press Power Clean If an athlete does not wish to participate in today’s regular class, they also have the option to re-test the OLY or CrossFit Total listed below. OLY Total: Establish 1 RM of the following: Snatch Clean and Jerk CrossFit Total: Establish 1 RM of the following: Back Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. Strength Class 5x Complex for Max Loading: 3 Press + 2 Push Press Chest-to-Bar Pull-Ups: 5x Max Effort Parallel Bar Dips: 8-8-8-8 Bent-Over Rows (reverse grip): 5-5-5-5 Competition Class Thursday - 120414 - Strength III Post thoughts and results to “comments”.
 •  Dec 02, 2014

Wednesday – 120314 – Metabolic Conditioning Tests

[caption id="attachment_7277" align="alignnone" width="575"]A great picture of some Bro's with Mo's who during the month on Movember grew out these epic mustaches in an effort to commit to changing the face of men’s health and help fund programs working to improve the lives of men affected by prostate cancer, testicular cancer and mental health issues... A great picture of some Bro's with Mo's who during the month of Movember grew out these epic mustaches in an effort to commit to changing the face of men’s health and help fund programs working to improve the lives of men affected by prostate cancer, testicular cancer and mental health issues...[/caption] CrossFit Class Test 1: 2K Row Test 2: AMRAP 5 Minutes: 30 Burpees Max 10 M Shuttle Sprints remainder of time Test 3: AMRAP 3 Minutes: 9 Thrusters (45/33) 9 KB Swings (53/35) If an athlete decides to participate in regular class, they will complete ALL three tests listed above in order. Whereas the OLY and CrossFit Total’s are meant to test your efforts at max loading, today’s workout will test your metabolic conditioning against three separate time domains. If an athlete does not wish to participate in today’s regular class, they also have the option to re-test the OLY or CrossFit Total listed below. OLY Total: Establish 1 RM of the following: Snatch Clean and Jerk CrossFit Total: Establish 1 RM of the following: Back Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. OLY Class Power Clean from High Hang + Front Squat + Push Press: 5 x (2 + 2 + 2) Pause Front Squat: 3-3-2-2 Bent-Over Row: 6-6-6 Competition Class Wednesday - 120314 - Strength III Post thoughts and results to “comments”.
 •  Dec 01, 2014

Tuesday – 120214 – CrossFit Total

[caption id="attachment_7258" align="alignnone" width="575"]Congrats to Coach Ryan and his family and say hello to the newest addition to their family, his son Kai Hawken McDowell.  He was born on 11/29 topping the charts at 8# and 21 3/4".  Mom and baby are home and doing well!... Congrats to Coach Ryan and his family and say hello to the newest addition to their family, his son Kai Hawken McDowell. He was born on 11/29 topping the charts at 8# and 21 3/4". Mom and baby are home and doing well!...[/caption] CrossFit Class CrossFit Total (Compare to 051614, 082614, 082914): Establish 1 RM of the following: Back Squat Press Deadlift Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. Strength Class Barbell Lunges (behind the neck): 3-3-3-3-3 Deadlift: 5-5 Barbell Hip Thrusts: 5-5-5-5 Triple-Bounding Jumps: 3-4 attempts Competition Class Tuesday - 120214 - Strength III Post thoughts and results to “comments”.
 •  Nov 30, 2014

Monday – 120114 – Olympic Total

[caption id="attachment_7244" align="alignnone" width="575"]The very last part of the OLY total... The very last part of the OLY total...[/caption] CrossFit Class OLY Total (Compare to 051214, 051414, 082814): Establish 1 RM of the following: Snatch Clean and Jerk Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest load for each movement. OLY Class Snatch Barbell Complex (above knee): 3 x Power Snatch from High Hang: 3-3-3-3 Snatch-Grip RDL’s: 6-6-6 Competition Class Monday - 120114 - Strength III Post thoughts and results to “comments”.
 •  Nov 30, 2014

Sunday – 113014 – Jenny

[caption id="attachment_7241" align="alignnone" width="575"]U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.[/caption] CrossFit Class “Jenny” In teams of three complete AMRAP in 20 minutes of: 20 OHS (45/33) 20 Back Squat (45/33) 400 M Row Partner A will begin on OHS, Partner B will begin on Back Squats and Partner C will begin on the row, and each each three person team will move through each movement in its entirety prior to moving on. Teams will score themselves based on total rounds completed as a team. Each team member cannot start the next movement until the person in front of them has completed the designated amount of reps at each station. Post thoughts and results to “comments”.