•  Jul 03, 2014

070414 – Friday – Deadlift, Burpee Box Jump, Run

Louis “Louie” Zamperini who died July 3, 2014 at the age of 97, was an American World War II prisoner of war survivor, inspirational speaker, and Olympic distance runner.  In April of 1943, after his plane crashed during a search and rescue expedition, Louie and two crewmates spent 47 days adrift at sea before being captured by the Japanese Navy.  After the war Louie launched a career as a Christian motivational speaker.

Louis “Louie” Zamperini who died July 3, 2014 at the age of 97, was an American World War II prisoner of war survivor, inspirational speaker, and Olympic distance runner. In April of 1943, after his plane crashed during a search and rescue expedition, Louie and two crewmates spent 47 days adrift at sea before being captured by the Japanese Navy. After the war Louie launched a career as a Christian motivational speaker.


CrossFit Class

“Louie”
For Time:
In Teams of 2 Complete the Following:
97 Deadlifts (225/163)
47 Burpee Box Jumps (24/20)
3 Miles of Running

The two athletes may partition or fragment the deadlifts and miles any way they choose, however, the burpee box jumps must be completed in full by both athletes.

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 •  Jul 02, 2014

070314 – Thursday – Power Snatch, Hang Snatch, OHS, Row

Coach Sara in the moment...

Coach Sara in the moment…


CrossFit Class:

For Load:
1 Power Snatch +
1 Hang Snatch +
2 OHS

EEMOM for 12 Minutes:
3 Hang Snatches (AHAP)
EOMOM for 12 Minutes:
150 M Row

Both the EEMOM and EOMOM segments will be performed against the same 12 minute running clock.


Strength Class

Nose and Toes:
3x HS Hold Facing Wall (30-60 seconds/rep)

HSPU:
7 x 5

Strict C2B Pull-Ups:
7 x 5

Ring Push-Ups:
4 x 8

Ring Rows:
4 x 8

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 •  Jul 01, 2014

070214 – Wednesday – Run, Row, Russian KB Swing, Burpee, Box Jump

Jeff A. getting gritty on a bar-facing-burpee...

Jeff A. getting gritty on a bar-facing-burpee…


CrossFit Class

3 Rounds for time:
800 M Run
500 M Row
21 Russian KB Swings (72/53)
21 Burpees
21 Box Jumps (24/20)

Mobility:
Foam Roller Free-For-All (3-5 minutes on the roller)


OLY Class

Push Press + Power Jerk + Jerk:
2 + 2 + 2
1 + 2 + 2
2 (1 + 1 + 2)

Front Squat + Jerk:
2 (2 + 2)
2 (2 + 1)
2 (1 + 1)

Front Squat:
2-2-1-1


Endurance Class

For time:
5k Run

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 •  Jun 30, 2014

070114 – Tuesday – Front Squat, Thruster, Pull-up

Corey T. at the top of the thruster demonstrating great extension...

Corey T. at the top of the thruster demonstrating great extension…


CrossFit Class

Pre-WoD Mobility:
Hip Grinder (2 minutes/side)

Front Squat:
3-3-3-3

“Fran”
21-15-9 Reps for time:
Thrusters (95/63)
Pull-Ups


Strength Class

Front Squats:
12-10-8-6-4

Press:
10-10-10-10

Romanian Deadlifts:
5-5-5

Strict Parallel Bar Dips:
8-8-8

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 •  Jun 29, 2014

063014 – Monday – Power Clean, Jerk, Muscle-Up, Double-Under

Coach Shanna dipping and driving before a jerk...

Coach Shanna dipping and driving before a jerk…


CrossFit Class

Power Clean + Jerk:
2-2-2-2-2

5 Rounds for time:
3 Power Clean + Jerk (225/163)
5 Muscle-Ups
40 Double-Unders


Strength Class

Front Squats:
12-10-8-6-4

Press:
10-10-10-10

Romanian Deadlifts:
5-5-5

Strict Parallel Bar Dips:
8-8-8


Endurance
Class:

4 x 100 M Strides

Each for time:
200 M Run
400 M Run
800 M Run
800 M Run
400 M Run
200 M Run
Rest 2 Minutes b/w efforts

Post thoughts and results to “comments”.

 •  Jun 28, 2014

062914 – Sunday – Rope Climb, Ring Dip, Burpee, Deadlift

Eric N. showing us the ever popular "I want this rep" face...

Eric N. showing us the ever popular “I want this rep” face…


CrossFit Class

For 15 Minutes:
Rope Climbing Tutorial

For Time:
5-4-3-2-1 Reps:
Ring Dips
Burpees

…then…

5-4-3-2-1 Reps:
Rope Climbs
Burpees

…then…

5-4-3-2-1 Reps:
Deadlift (315/223)
Burpees

This workout will be performed against a continuously running clock with the athlete’s score being a single time.

Mobility:
Lat Smash

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 •  Jun 27, 2014

062814 – Saturday – Row, Back Squat, Strict HSPU

Your best friend or greatest adversary in the gym...

Your best friend or greatest adversary in the gym…


CrossFit Class

For Max Meters:
1 x Tabata Row

AMRAP 20 Minutes:
1 Back Squat (AHAP) (from rack)
5 Strict HSPU


OLY Class

Power Jerk + OH Squat:
3 x (2+1)

Press in Split:
3-3-3

Jerk Dip + Jerk w/2 second hold:
3 x 2 (1+1)
2 x (1+1)

Post thoughts and results to “comments”.

 •  Jun 26, 2014

062714 – Friday – Nutrition Challenge Re-test…

Aerial view of the back squat...

Aerial view of the back squat…


CrossFit Class

Nutrition Challenge Baseline:

Back Squat:

Establish 3RM

In 90 seconds:

maximum reps – pull-ups

Scale pull-ups in order to complete a minimum of fifteen reps.

For time:

1 mile run

For those who have been to the gym for either or both of the last two days’ workouts, it would be wise to hold off on the max repetition pull-up test until hands, arms and lats have recovered.


OLY Class

Power Jerk + OH Squat:
3 x (2+1)

Press in Split:
3-3-3

Jerk Dip + Jerk w/2 second hold:
3 x 2 (1+1)
2 x (1+1)

Post thoughts and results to “comments”.

 •  Jun 25, 2014

062614 – Thursday – Box Jump, Deadlift, Strict Pull-Up

Coach Tyler leading a warm-up in his nano 0.5's...

Coach Tyler leading a warm-up in his nano 0.5′s…


CrossFit Class

EMOM 6 Minutes:
6 Box Jumps (AHAP)

AMRAP 20 Minutes:
1 Deadlift (AHAP)
5 Strict Pull-Ups


Strength Class

Race to 10,000:
In Order:
1 Back Squat
1 Press
1 Deadlift

In as few sets as possible, get to a 10,000 pound total by combining the cumulative lifts of the movements above. Athletes should take no more than 14 total sets to achieve this total.

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 •  Jun 24, 2014

062514 – Wednesday – Snatch, Hang Snatch, Run, Pull Ups

Paul B. beating his chest like a gorilla...

Paul B. beating his chest like a gorilla…


CrossFit Class

For Load:
Snatch + Hang Snatch

For Time:
20 Pull-Ups
9 Snatch (135/93)
15 Pull-Ups
7 Snatch
10 Pull-Ups
5 Snatch
400 M Run
15 Pull-Ups
7 Snatch
10 Pull-Ups
5 Snatch
400 M Run
10 Pull-Ups
5 Snatch


OLY Class

“Up/Down” Power Snatch:
3-3-3-3

Power Snatch + 2 Second Hold:
2-2-2-2-2

Snatch High Pull from Below Knee:
2-2-2-2


Endurance Class

Warm-Up:
4 x 100 M Strides

Workout:
22 MInute Fartlek
2 Minutes on, 2 MInutes off x 3
…then…
1 Minute on, 1 Minute off x 5

Cool Down:
Core Exercises

Post thoughts and results to “comments”.