•  Jan 30, 2015

Saturday – 013115 – Snatch, Row, Pull-Up, TTB

[caption id="attachment_7553" align="alignnone" width="575"]Katy K. demonstrating a very strong rock bottom position during a snatch workout... Katy K. demonstrating a very strong rock bottom position during a snatch workout...[/caption] CrossFit Class Snatch Ladder: EMOM 1 Snatch Choose a conservative starting weight and increase loading each rep by a consistent amount from start to finish. Ideally, athletes should choose a starting load in order to complete at least ten minutes. Athletes will have the whole minute to complete their lift, so a missed rep can be attempted more than once. 10 Rounds For Time: 7 Calorie Row 7 C2B Pull-Ups/7 TTB C2B Pull-Ups: Rounds 1, 3, 5, 7, 9 TTB: Rounds: 2, 4, 6, 8, 10 Athletes will alternate between C2B Pull-Ups and TTB every other round. OLY Class Muscle Snatch Above Knee: 3-3-2-2 Power Snatch Above Knee w/o Moving Feet: 3-3-2-2-2 Box Jump (AHAP): 3-3-3 Competition Class Saturday - 013115 - Open Prep Post thoughts and results to “comments”.
 •  Jan 29, 2015

Friday – 013015 – Back Squat, Push Press, Deadlift

[caption id="attachment_7550" align="alignnone" width="575"]Michelle P. and Megan L. getting ready to take on a set of back squats... Michelle P. and Megan L. getting ready to take on a set of back squats...[/caption] CrossFit Class Back Squat: 3 x 10 Push Press: 3 x 10 Deadlift: 3 x 10 These sets should be taken precisely 2 minutes apart from each other, with a 4 minute transition time between movements. The timing will keep loading down slightly, but the pace of sets/reps is more important than loading. Athletes will be given time to warm up for the next movement during the 4 minute transition period, but should have a good idea of what weights they will be going at coming into class. Competition Class Friday - 013015 - Open Prep Post thoughts and results to “comments”.
 •  Jan 28, 2015

Thursday – 012915 – Power Snatch, HSPU, Ring Dip, Push-Up, Row

[caption id="attachment_7545" align="alignnone" width="575"]"So let me get this straight...we have to sprint on the rower for a minute, then we only get a minute of rest, and then you're telling me I have to pick up that barbell and back for three minutes straight..?  Ahhhh, yea...ok." -Eric  M. "So let me get this straight...we have to sprint on the rower for a minute, then we only get a minute of rest, and then you're telling me I have to pick up that barbell and back for three minutes straight..? Ahhhh, yea...ok."
-Eric M.[/caption] CrossFit Class Power Snatch: 2-2-2 3 Minutes: 10 Power Snatch (135/93) Max reps HSPU remainder of time ...rest 1 minute… 3 Minutes: 10 Power Snatch (135/93) Max reps Ring Dips remainder of time ...rest 1 minute… 3 Minutes: 10 Power Snatch (135/93) Max reps Push-Ups remainder of time ...rest 1 minute… 3 Minutes: 10 Power Snatch (135/93) Max reps Calories (row) remainder of time Athletes will have four separate scores, 1 max for each movement. Strength Class Deadlift + 5 Second Deadlift: 2-2-2-2 Bent-Over Row: 5-5-4-3-3 Strict Pull-Up: 8-8-8-8 Barbell Roll-Out: 10-10-10 Competition Class Thursday - 012915 - Open Prep Post thoughts and results to “comments”.
 •  Jan 27, 2015

Wednesday – 012815 – Power Clean, Run

[caption id="attachment_7542" align="alignnone" width="575"]We're doing it again, bring clothes to run in for ALL classes tomorrow.  Fresh morning, afternoon and evening air is good for everyone... We're doing it again, bring clothes to run in for ALL classes tomorrow. Fresh morning, afternoon and evening air is good for everyone...[/caption] Please take note of the workout, we WILL be running today, so plan accordingly! CrossFit Class Power Clean: 3 x 2 3 Rounds For Time: 800 M Run 20 Power Cleans (115/83) OLY Class Power Jerk + OHS: 2-2-2 Jerk in Split: 2-2-2 Jerk Dip + Jerk: 2 x 2 (1 + 1) 2 x (1 + 1) Competition Class Wednesday - 012815 - Open Prep Post thoughts and results to “comments”.
 •  Jan 26, 2015

Tuesday – 012715 – Back Squat, Push Press, Front Squat, Thruster, Double-Under

[caption id="attachment_7533" align="alignnone" width="575"]Anton getting warmed-up for last Thursday's workout... Anton getting warmed-up for last Thursday's workout...[/caption] CrossFit Class Back Squat: 2 x 15 For Time: 20 Push Press (135/93) 50 Double-Unders 20 Front Squat (135/93) 50 Double-Unders 20 Thrusters (135/93) 50 Double-Unders Strength Class 1-¼ Front Squats: 2-2-2-1-1 Bench Press: 4-3-2-2-2 Front and Side Dumbbell Lateral Raise: 10-10-10 Glute-Ham Developers: 8-8-8 Competition Class Tuesday - 012615 - Open Prep Post thoughts and results to “comments”.
 •  Jan 25, 2015

Monday – 012615 – Pull-Up, Ring Dip, TTB, Burpee, Box Jump, Air Squat

[caption id="attachment_7530" align="alignnone" width="575"]Some SLP ladies performing synchronized box jumps... Some SLP ladies performing synchronized box jumps...[/caption] CrossFit Class For Max Reps: 1 Minute: Pull-Ups 1 Minute: Ring Dips 1 Minute: TTB Rest 2 minutes between efforts. 5 x AMRAP 3 Minutes: 5 Burpees 7 Box Jumps (24/20) 9 Air Squats Rest 1 minute between efforts. OLY Class Clean Pull + Clean (from blocks): 3 x 2 (1 + 1) 3 x (1 + 1) Bottom-Up Front Squat: 3-3-2-2-2 Competition Class Monday - 012615 - Open Prep Post thoughts and results to “comments”.
 •  Jan 24, 2015

Sunday – 012515 – Rope Climb, DB Thruster, KB Swing

[caption id="attachment_7523" align="alignnone" width="575"]“Physical strength is the most important thing in life. This is true whether we want it to be or not.”  -Mark Rippetoe “Physical strength is the most important thing in life. This is true whether we want it to be or not.”
-Mark Rippetoe[/caption] CrossFit Class AMRAP 25 Minutes: 2, 4, 6, 8...and so on, and so forth: DB Thrusters (35/20) KB Swings (53/35) * Complete 2 rope climbs at the start of each new round. Post thoughts and results to “comments”.
 •  Jan 23, 2015

Saturday – 012415 – Back Squat, Run, Power Snatch

[caption id="attachment_7520" align="alignnone" width="575"]Be prepared... Be prepared...[/caption] CrossFit Class Back Squat: 2 x 15 3 Rounds For Time: 800 M Run 21 Power Snatches (75/53) OLY Class Press in Split Behind Neck: 3-3-3 Back Squat + Jerk Behind Neck: 2 x (2 + 2) 2 x (1 + 2) 2 x (1 + 1) Good Mornings: 5-5-5 Competition Class Saturday - 012415 - Open Prep Post thoughts and results to “comments”.
 •  Jan 22, 2015

Friday – 012315 – Row, Back Squat, Deadlift, KB Swing, Box Jump

[caption id="attachment_7513" align="alignnone" width="575"]There is A LOT going on in this picture, and in a way reminds of a Where's Waldo book, but the most important part of the picture in relation to today's workout is the FULL range of motion by the kettlebell'er in the foreground.  THIS is full range of motion, let's replicate it for 60+... There is A LOT going on in this picture, and in a way reminds of a Where's Waldo book, but the most important part of the picture in relation to today's workout is the demonstration of FULL range of motion and midline stability by Sarah M. in the foreground. THIS is full range of motion, let's replicate it for 60+...[/caption] FYI - It looks as though tomorrow may permit a certain exercise some people have been aching to do for a while. Be prepared to dress accordingly for tomorrow's workout... CrossFit Class For Max Reps: AMRAP 1 Minutes: Row (Calories) ...rest 1 minute… AMRAP 3 Minutes: Back Squat (135/93)(From Floor) ...rest 3 minutes… AMRAP 2 Minutes: Deadlift (225/163) ...rest 2 minutes… AMRAP 1 Minute: Row (Calories) Each athlete will change the weight on their barbell during the 3 minute rest period/transition time between the back squat and deadlift. Each athlete will finish this with 4 separate scores. For Time: 60 KB Swings (72/53) EMOM - 3 Box Jumps (32/28) 60 Box Jumps (32/28) EMOM - 3 KB Swings (72/53) At the count of ..3, 2, 1, GO! athletes will begin doing their KB swings. As each minute turns over, if the KB swings have not been completed, athletes will stop their KB swings and perform 3 box jumps before returning to their KB Swings. This will continue until all 60 KB swings are completed. When all 60 KB swings have been completed this sequence will switch until all 60 box jumps have been completed. Competition Class Friday - 012315 - Open Prep Post thoughts and results to “comments”.
 •  Jan 21, 2015

Thursday – 012215 – Bench Press, Weight Chin-up

CrossFit Class Alternating Between: Bench Press: 5 x 5 Weighted Chin-Up: 5 x 5 Strength Class 4 Sets: 3 Deadlifts + 5 Box Jumps 4 Sets: 2 Weighted Pull-Ups + 3 Strict Pull-Ups + 4 Kipping Pull-Ups 4 Sets: 10 M Barbell OH Walking Lunge (AHAP) Leg Throw-Downs: 12-12-12 Competition Class Thursday - 012215 - Open Prep Post thoughts and results to “comments”.