9/18/2013

Strength:
Deadlift
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%


Metcon:
AMRAP 10 MIN
5 Powercleans
10 pushups
15 air squats

9/16/13

Good Morning!

We are going to be starting our strength cycle for real this time so I hope you all have your maxes figured out.

Strength:
Squat
5 reps at 65%
5 reps at 75%
5+ reps at 85%
Try and get at least two reps over the five, however do not sacrifice form at any point.

Metcon:
15min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

9/13/13

Happy Friday the 13th!! I am not a superstitious person so don't be afraid to step into the  gym today.


Warm-Up
500m row
Spend 10 mins working on moving through the clean and jerk, hold the bottom position of the clean for about three seconds work on holding good and tight form

Strength:
7x3 Squats (climbing to the heaviest set of three)

Skill:
3 sets of
3 Position Clean and Jerk-
1 clean from high hang
1 clean from mid thigh
1 clean from below kness +jerk


Metcon:
AMRAP 6min
20 Wallballs
40 DU's

9/11/13

Warm-Up:
500m row
3 rounds
5 pull ups
10 pushups
15 situps
20 air squats

Strength:
Work up to a 5RM of Sumo Deadlifts

Metcon:
Donny
21-15-9-9-15-21
Deadlift 225/185/155/135
Burpees


Skill:
10RFT
20 DU's

9/10/13

Warm-up:
Row 500m
Spend 10 mins working on clean form

Strength:
Olympic Pause Front Squat
You will need to go lighter for this, because you are going to hold the bottom of the front squat for 5 secs.
Do not count 1,2,3,4,5 because under load you will go fast. Count, 1-one thousand, 2-one thousand, etc.

OTM for 10 mins
10x1

Metcon:
20 AMRAP
1,2,3,4,5,6, etc.
2,4,6,8,10,12, etc
Power clean 155/115
Pull-ups

Scale this by using less weight on the power clean if you need to remember intensity is the key.

9/9/2013

Good Monday morning! We are officially going to start our strength cycle so everyone get ready.

Warm-up:
3 rounds
10 push-ups
20 sit ups
30 air squats

Strength: You will need to take your 1 rep max x.9= Training MAX
Back Squat
5 reps @ 65% TM (Training MAX)
5 reps @ 75% TM
5+ Reps @ 85% TM

Your goal is get over five reps on the last set.

Metcon:
5RFT
400m run
30 Wallballs

9/6/13

Good morning Frigid Fans, got some fun stuff planned for this Friday so hope you are ready!

Warm-up:
Row 500m
100 singles or 50 DU's
accumulate 1 min in a handstand
10 lunges
4 inch worms

Strength:
Pause squats
5-5-5-5-5
Perform a squat and hold the bottom position for 3 to 5 seconds. If possible have someone else count for you, because when under load you are going to want to count faster. Use a lighter weight as this will be difficult.

Metcon: Rx'd
Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks 185/145 do not use the racks, weight starts from the ground
2-4-6-8-10-12-14-16-18-20 Pull-ups do them strict if possible

Scaled:
10-9-8-7-6-5-4-3-2-1 Jerks 155/135/115/95
2-4-6-8-10-12-14-16-18-20 Pull-ups/ banded pull-ups/ jumping pull-ups

Have some fun today!

9/5/13

Alright gang today is a rest day but for those of you who have less than ideal schedules like myself here is a workout to keep you busy. Today we are going to keep it pretty simple and focus on just our cardio systems, so even if this is your rest day you can get some recovery work in.

Warm-up:
Run 400m
10 leg swings
10 walking lunges
10 air squats
10 push ups
10 pullups

Strength: Even you are feeling up to it!
Power clean
5-5-5-5-5

Metcon:
3RFT
500m row or 800m run
12 Burpees
21 Box Jumps 24/20"

If you are more familiar with the olympic lifts and are looking for some solid practice I would suggest the following.

Snatch Complex
5 Sets across of: Power snatch +Hang Squat Snatch+ Squat Snatch+OHS- pick a weight you can do with no misses

Clean and Jerk Complex
3 Sets of 3 position pause Clean and Jerk
Super slow clean pull to below knees, pause for 2 full seconds. Continue pulling to above the knees, pause for 2 full seconds. Continue with super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.

9/3/13

Warm-up
400m run
100 singles or 50 double unders
10 walking lunges
10 high knees
10 leg swings

Strength:
3x8 Goodmornings

Metcon: Rx'd
Satans Whiskers
3 rounds
10 Chest to bar pullups
10 Front Squats 165/115
10 burpees

Scaled:
10 pullup
10 front squats 135/95
10 burpees

Mobilty:
Work on opening your hips using deep lunges

9/3/2013

Warm-Up:

5 inch worms

10 dislocates

3 rounds 

5 pull-ups 

10 push ups 

15 air squats

Strength:

Deadlift

3-3-3

Metcon: Rx'd and Scaled

AMRAP 20 min

8 burpees

8 toes to bar- knees to elbows- knees to parrellel 

8 box jumps 24/20in

8/31/13

Finally its Saturday!! Hopefully everyone had a good first week back and you are getting into the swing of things. Have a good condition work out today, so be ready to pace yourself and keep pushing.

Warm-up:

3 rounds

5 pushups

10 situps

15 air squats

10 lunges w/twist

5 inch worms

Strength:

Front Squat

5-5-5-5-5

Work up to a heavy set of five and then do your working sets.

Metcon: Rx'd

AMRAP (as many rounds as possible)

8 burpees 

8 T2B (toes to bar)

8 Box jumps 24/20 in box

Scaled:

8 burpees

8 leg lifts

8 step ups 

Mobility:

Watch the video and work on opening the hip capsule

http://www.mobilitywod.com/daily/thursday-august-29th-2013/

8/30/13

Good morning CrossFit fans! Today's wod is a classic one that is going to tear you up. I am sure many of you have already figured it out, but we are doing FRAN!

Warm-up:
Bulldog Warm-up
3 rounds
5 pushups
10 pullups
15 air squats

Strength:
Thruster
1-1-1-1-1-1-1
Work up to the heaviest single thruster you can do with good form

Metcon:Rx'd
"Fran"
21-15-9
Thruster 95lbs/65lb
Pull-ups

Scaled:
21-15-9
Thruster-65lbs/45lbs
Jumping Pull-ups

8/28/13

My apologies to the 6 AM crew as the workout was not posted last night, I had some technical issues from the storm and couldn't get it to post. So a little late but the afternoon groups can do this and we will all get on the same page soon.

Warm-up:
400 m run
10 walking lunges w/twist
10 inch worms

Strength:
Front Squat
5-5-5

Metcon: Rx'd
"Sugar Daddy"
21-15-9 Deadlifts 225/155
400m run after each set of Deadlifts

Scaled:
21-15-9 Deadlifts 185/115
400m run after each set

As always you scale farther if you feel that it is too taxing on you!

8/27/2013

Here we go day number two and I already missed posting this early, sorry! I will try to be more consistent!

Warm-up:
Row 500m
3 Rounds
8 dislocates
10 walking lunges with a twist
20 sec handstand hold use it to stretch the shoulders
10 air squats

Strength:
Shoulder press
5-5-5-5-5 work up to heavy set of five then start your working sets

Metcon: Rx'd
Black and Blue
5RFT
10 power cleans 135/95
10 burpees

Scaled
5RFT
10 Power cleans 95/ med ball cleans
10 burpees

Mobility:
http://www.mobilitywod.com/daily/tuesday-august-27th-2013/

8/26/2013

Welcome back to our community! It is great to see campus so alive with students. Lets do some great things this semester and really get a good following! To start the week off we are going to do some classic CrossFit workouts to get everyone ready for the work ahead.

Warm-Up:
3 Rounds
run 1 lap
10 lunges
2 inch worms
5 push ups
10 situps

Strength:
Squat
5-5-5-5-5
Work up to the heaviest weight you can do for 5 reps then do five sets at that weight.


Metcon:
"Barbara"
Rx'd
5 rounds for time
20 pull-ups
30 push- ups
40 sit-ups
50 air squats
Rest 3 mins between rounds

Scaled
5 Rounds for time
10 pull-ups
15 push-ups
20 sit-ups
25 air squats
Rest 3 mins between rounds

Mobility:
Super quad stretch 3 min each leg
Calf Stretch 2 min each leg

8/5/13

Happy Monday! hope everyone had a good weekend, now its back to work!

Skills

Snatch

5x1 at 85%
2x2 at 75%

Clean and Jerk Complex
Squat Clean + Hang Squat Clean + Jerk, work up to 3 heavy sets across.

Strength

High Bar Back Squat

8x3 across


Metcon
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.

8/1/13

Happy Thursday!

Lets just get straight to the fun stuff today.

Strength:
Back Squat
4x6

Skill:
OTM x10
2 Squat Snatches @ 65%

OTM x10
2 Squat Cleans + 2 Split Jerks @ 65%

Free standing handstand hold, accumulate 3 mins

Metcon:
"Boat Race"
3RFT:
500m Row
400m Run
Rest 3 min between rounds

7/29/13

Hope everyone had a great weekend! Did everyone see Rich Froning tear it up this weekend at the CrossFit Games, the man is a machine. Alright time to get to work and become more like Rich!

Warm-up:
5 Rounds
200 m run
5 pushups
10 situps
15 air squats

Strength:
Box Squats (Set depth just below parallel and keep shins vertical)
8x3

Skill:
Pistols
OTM 10
6 Pistols (3 each leg)

Metcon:
AMRAP Fran
Complete 21-15-9-21-15-9 as many times as possible in 10 minutes
Thrusters 95lbs
Pull-ups

7/26/13

Happy FRIDAY!!

Got a fun partner WOD today so find a friend and enjoy it!

Warm-up:
100 Double unders
10 twisting lunges
5 inch worms
10 arm circles
20 push-ups

Strength:
Bench Press
5x5 @55%
5x5 @65%
5x5 @75%


Metcon:
Team WOD
1000m Row (500m each)
400 double unders
300 HR push-ups
150 KBS 70/53
100 pull-ups

One athlete works while the other rests.

7/25/13

Sorry for the late post today, work has been keeping me busy all day!

Warm-up:
10 lunges
10 lunges w/twist
5 inch worms
8 dislocates
10 squats with 5 sec holds

Strength:
Back Squat
3RM
10RM

Working on finding both of these!

Metcon:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
200m run

Run the 200 after each round.

Have fun and as a mobility portion do the 10 min squat test.

7/24/13

HUUUMMMPPP DAAAAYYY!

Gonna have some fun today we are going to work on some snatches!!!

Warm-up

800m run

3 rounds 

5 pull-ups

10 push-ups

15 squats

Strength:

1 RM Snatch

Take 10 minutes and work on form and then begin working up to your 1 RM 

Metcon:

AMRAP 8 Min

7 Power Snatches (115/80)

14 C2B

21 Box Jumps (24/20)

Make sure to check out the first two workouts of the CrossFit Games today!!

7/23/13

So did anybody watch the CrossFit Games announcement?! Crazy what Dave Castro continues to come up with every year!

Here is the WOD today promise no 21,097m row.

Strength:
Back Squat
55% 5x5
65% 5x5
75% 5x5

Metcon:
"Fight Gone Bad"
3 or 5 Rounds
1 min Wallball @ 20/14lbs
1 min Sumo Deadlift High Pull @ 75/55lbs
1 min Box Jumps @ 20"
1 min push press @ 75/55 lbs
1 min row
1 min rest between rounds

Scale accordingly if you are feeling active do five rounds, feeling a little beat up do three rounds.

7/22/13

Happy Monday! I know most people hate Monday's but to be honest I love them because it means that it is time to get back to the grind. Today is a fun one and a very iconic CrossFit WOD.

Warm-up:
1000m row stay around 2 min pace this is a warm-up
10 dislocates
10 lunges
10 lunges w/twist
5 sec squat holds

Strength:
Spend 5-10 minutes drilling form
1 rep max of Clean and Jerk

Metcon:
Elizabeth
21-15-9
Squat Clean 135/95lbs
Ring Dips

Scale the weight as necessary!

7/20/13

My apologies for not putting up a workout yesterday, travel makes it difficult sometimes to get everything done that I need to. We will make up for it today since its a beautiful Saturday!

Warm-up:
5 100yd sprints (start at 50% and work up to about 80%)
10 dislocates
30 air squats
20 barbell rollouts
30 overhead squats

Strength:
Back Squat 7x3
Front Squat 5x5

20 Rep max test:
Jerk do 20 unbroken reps (you can rest in the rack position or overhead but if you drop the bar below shoulder level your done)

Metcon:
Scooter
400m farmers carry 53lbs/35lbs
20 burpee box jumps 30/24
400m plate carry 35lbs/25lbs
20 burpee box jumps
400m plate carry 35/25
20 burpee box jump
400m farmers carry 53/35

Cash out:
10 rounds
1 min row for cals
1 min rest

7/18/13

Welcome to another beautiful day at CrossFit Frigid! Hopefully everyone is feeling good and ready for today's WOD!

Warm-up:
500m row
10 lunges w/twist
10 inch worms
10 5 sec squat holds
10 arm circles

Barbell Technique:
Clean and Jerk On the minute for 10 minutes
2 squat cleans+ 2 split jerks @ 65% max clean and jerk

Strength:
Back Squat
6x4

WOD:
AMRAP 12:
100 Wallballs
200 Double Unders
50 Wallballs
100 Double Unders

Have fun!

7/17/13

Here we go again another scorcher in Big Rapids so please make sure you drink water and listen to your body! Today's WOD is not super intense thankfully after that mile and burpees one yesterday which was not fun in 96 degree heat. Today we are just going to lift heavy shit!

Warm-up:
1000m row nice easy 2:00 min pace
Super Quad Stretch 2 min each leg
Hamstring stretch 2 min each leg
15 overhead squats
8 dislocates
10 hollow body rocks
10 lunges w/twist


WOD:
Spend at least 10 min working on form!

1 Rep max Snatch or Overhead Squat if you can't snatch

1 Rep max Clean and Jerk

If you want to do a strength portion after do

Front Squat:
3-3-3-3-3

Cool down:
Pick an area that you are feeling tight today and work on getting it loosened up.

07/16/13

So I know it has been quite some time but we are going to start getting back into the swing of things here at CrossFit Frigid. Today's WOD is going to be a good cardio burn and we are going to spend sometime lifting heavy stuff!

Warm-up:
Row 1000m 2:00 min or longer pace
3 rounds
10 hollow body rocks
10 2 sec squat holds
10 lunges w/twist

Strength:
5x5 Deadlift
Really focus on form and pulling with a neutral back!

WOD:
Run 1 mile
50 Burpees

Then
8 rounds
:20 sec 5k pace
:20 sec 1k pace
:20 sec 500m pace
1 min rest
If you are unsure of your pacing use the following chart:

Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace

6/14/2013

Warm-up:
1000m Row
30 Air squats
20 Barbell Rollouts
30 Overhead squats

5 Rounds
Jumping Jacks 30
Hand Release Push-up 10

WOD:
5 RFT
15 Wallballs
15 Burpees

Strength:
OHS 5-5-5-5-5 @80% 1RM
Pull-up 5-5-5-5-5 strict add weight as needed

6/13/2013

Warm-up:
Run 400m
30 Air Squats
20 Barbell Rollouts
30 Overhead Squats

Run 50m
Lunge 50m

Strength:
Deadlift 5-5-5-5-5 @ 80% 1RM
Split Jerk 5-5-5-5-5@ 80% 1 RM

WOD:
10 Min AMRAP
Ring Row 12
Ring Push up 12

You can do this without rings just do inverted rows and regular pushups

6/12/13

Good morning and welcome to another wonderful day here at CrossFit Frigid! So things to start thinking about as the summer is starting to do its normal slip away dance, I would like to see us increase our exposure on campus next fall by doing some charity and fundraising work. CrossFit is so much more than just working out, competing, and looking all SEXY! The great aspect of the community is that it allows to unite and help those less fortunate. So be thinking of some potential ideas for charity events we could do!

And here is todays WOD!

Warm-up:
30 air squats
20 barbell rollouts
30 overhead squats

Four rounds
Situp 10 reps
Push up hand release 10

Strength:
Front Squat 5-5-5-5-5 @ 80% 1RM
Push Jerk 5-5-5-5-5 @ 80% 1 RM max

WOD:
5 RFT
Run 100m
Squat 20 reps (135lbs./95lbs.)

Mobility:
2 min roll out quads
2 min roll hamstrings
2 min roll IT band
2 min roll thoracic spine

6/11/2013

Okay...welcome back sorry that I dropped off for nearly a week but things are always crazy with the summer. Hopefully everyone is getting out and being active. Remember the reason we do CrossFit is to be able to everything else we want to do in life so hopefully you are out using your fitness and exploring what your body can do.

Warm-up:
400 m Run
30 Air Squats
20 barbell rollouts
30 overhead squats w/pvc

Skill Work:
Clean and Jerk practice w/empty barbell 15 mins

WOD: #155/#105
Clean: 1 rep
Front Squat: 2 Reps
Jerk: 1 rep
20 min AMRAP

Do all the movements together so clean then 2 front squats end with the jerk. Keep track of total rounds!

Mobility:
4 min ea. leg couch stretch
2 min ea leg calf stretch
work on contracting and relaxing to length the muscles and really improve position!

6/4/13

Warm-Up:
2 Rounds
50 DU's
20 Air Squats
30 Second hand Stand Hold

EMOM for 10 min
3 Squat Cleans @65% of Front Squat

Strength:
Jerk
3-3-3-3-3

WOD:
10 min AMRAP
15 KB Swings
15 Wallballs

6/3/13

Good Morning gang! Looks like it is going to be a beautiful day outside, so if you get a chance get out and enjoy it!

Warm-up:
Run 800 m
3 Rounds
5 Push-ups
10 Sit-ups
15 Air Squats


Strength:
Barbell Bent-over row
5-5-5-5-5

WOD:
3 Rounds
15 Burpees
300m run
15 Box jumps

5/30/13

Another beautiful day in the neighborhood, so how is everyone feeling as we move towards the end of the week? Today is a normally scheduled rest day, however the rec center is closed over the weekend so for those of you who have switched to a five on two off schedule to stay in line with that I will go ahead and post  workouts on everyday.

Warm:
5 mins of DU's (get as many as you can in that time)
3 Rounds
10 Squats (5 sec hold at bottom)
5 Twisting lunges (each leg)
3 Inch Worms

Strength:
Deadlift
3-3-3-3-3
First two sets are to establish what you feel is your 3 rep max for the day the last 3 sets are going to be done at that weight.

WOD:
15-12-9
Deadlift @ 1.25 times your BW
Pull-ups
Hand Release Push-ups

Hope everyone is enjoying the programming, I am sorry that we have not been able to get together as a group. But everyone keep working hard if you have any questions about form or more advanced movements I will be at the rec at 5:30 till about 7.

5/29/13

Good Morning Frigsicles! How is everyone's summer going? Hopefully you all are getting outside and enjoying the sunshine when it is around. The only nice thing about a rainy day is that it makes it all the more motivating to head into the gym and kick your own ass!

Strength:
Four Sets
Push Press 3-5 Reps
Rest 90 Sec.
Weighted chin-ups 3-5 reps go slow on the down motion take 2 secs
Rest 90 Sec

WOD:
For time:
Wallball x10
Ring Row x1 (I know we don't have rings so do an inverted row!)
Wallball x9
Ring Row x2
Wallball x8
Ring Row x3
Wallball x7
Ring Row x4
Wallball x6
Ring Row x5
Etc.

As always have fun!

5/28/13

Hope everyone enjoyed their Memorial Day weekend and that if you had time between the cookouts to do "Murph" feel free to post your time.

Warm-Up:
400 m Run
3 rounds
4 twisting lunges
4 inch worms
5 squats
3dislocates

Strength:
Squat 3-3-3-3-3

WOD:
"Badger"
3 RFT
30 Squat Cleans (95/45)
30 Pull-ups
Run 800m

5/24/13

Welcome back! Hope everyone enjoyed the rest day, now its time to keep working on our goals. Since the Rec has some not so optimum hours over the summer we may switch to a 5 on 2 off type programming since  it won't be easy for many of you to work out over the weekend.

Warm up
Row 500m
10 twisting lunges
10 push ups
10 squats
10 inch worms

Strength: Front squat
2-2-2
Work up to a heavy set of two and then knock out three sets at that hard weight.

WOD:
4 Min AMRAP
95/65lbs. Push Press x 10 Reps
Pull-ups x 10 Reps

Rest 4 min

4 min AMRAP
KB Swings x 10 reps
Hand-release push-ups x 10 reps

Cool Down:
Four rounds
10 Air Squats hold in the bottom for five count
10 good mornings

Mobility:
4 min each leg
Super quad stretch
2 min each leg
calf stretch

5/22/13

Good Morning Frigidairs! Another great day to be alive and breathing. I will not be able to be there tonight at 6pm I have personal obligation so unfortunately you guys will be on your own tonight. So with out further delay here is the WOD!

Strength:
Wendler 5RM
Shoulder Press
Set 1: 65% 5 reps
Set 2: 75% 5 reps
Set 3: 85% 5 reps
Set 4: 85% 5 reps
Set 5: 85% 5 reps

WOD:
10 minute AMRAP
5 Clean and Jerks 75% of OHS MAX
10 Burpees

Make sure to focus on form for the clean and jerk and it is a full squat clean. Use roughly 75% of your one rep max over head squat. Enjoy and remember to post rounds and reps to comments please it helps me in the programming department!

5/21/13

Welcome back to the fun and games of CrossFit Frigid! Alright so I hope everyone enjoyed their break and now its back to work. First off some house keeping details, we need to elect new officers for the RSO so please put nominations to the facebook page so that we can get that squared away. Second times for the summer are still being figured out, but most likely we will have a class at 6PM and a morning time if someone would like to take the lead on that! That takes care of that and now on to the WOD.

As I mentioned previously we are going to be developing strength a bit more and really hammering on form, so be prepared for that

Strength: Wendler 5RM Squats
Set 1: 65% 5 reps
Set 2: 75% 5 reps
Set 3: 85% 5+ reps
Set 4: 85% 5+ reps
Set 5: 85% 5+ reps

WOD:
3 RFT
200m Farmers Carry
10 Strict Pullups (no kip)
20 wall balls

Have fun with this and really focus on your form in the squats!

5/14/13

Sorry that I have been slacking on the posts but we will get back to normal soon enough. Hope everyone is enjoying their break from school thus far. We are discussing times that would work for summer workouts so if everyone could go to the Facebook page and let us me know what times work best that would be great! This week you will be on your own for workouts since I am unsure of the facilities that everyone has available. I recommend going through many of the girls bench mark workouts or hero WODs. Pick things that are fun and challenging. Next week I will begin programming again and we wi start addressing some of the areas that need focus. 

5/9/13

Happy OFF Day!!!!! Remember enjoy the rest but stay active go for a walk in the woods or play with your dog (if you don't have one I have one you can borrow haha). Just work some of the lactic acid out of your muscles. If you missed a day this week or won't be able to work out tomorrow you can do the WOD for today.

Warm-up: (10min)
500m Row
3 rounds
5 pushups
10 sit ups
15 air squats
20 DU's

Strength: (15min)
Jerk from behind the neck
5x5

Skill: (5 min)
Hang Clean
8x1
(Do these with fairly light weight but work on form)

WOD: (20 min)
For time:
15-12-9-6-3
Hang clean (135/95)
Burpees

Cool Down: (15 min)
400m run
4 min deep lunge (2 min each leg)
4 min squat test
2 min super quad stretch

5/8/2013

Happy Hump day another wonderful day here at Ferris State University! hope you guys are ready to change things up a little. Since we are looking to develop more strength we are going to alter the Wendler progression just a touch. Today would be the day we do deadlift, but guess what we aren't going to do that haha!

Warm-up: 10 minutes to complete
400 m run
10 spiderman lunges
10 walking toe touches
10 inch worms
2 min calf stretch
2 min super quad stretch

Skill/ Strength: Front Squats (15 mins)
5x5
You are going to work up to a heavy 5RM once you reach this point then you will start the actual sets. So you may do more sets but I want you to go heavy and work hard through the five sets.

WOD: 20 min time cap
5 RFT
100 m sprint
10 pull-ups
15 Front Squats 115/95/65
25 Double unders
50 m suitcase carry 1/2 BW do 25m each side.

Cool Down: 15 min
400 m run
4 min squat test
2 min super quad stretch

4 rounds-
1 min plank
1 min hollow body rock


As always have fun, and post time and loads to the comments section!

5/7/13

So another beautiful day in Big Rapids which means another wonderful workout brought to you by the letter G, don't worry you will get it a little later down the page! 

Warm Up:

400m run

10 lunges

10 twisting lunges

20 arm circles (10 forward, 10 backwards)

10 dislocates

2 min squat (hold the bottom of the squat for 2 min)

Strength/Skill:

Wendler 1 RM Shoulder Press

Set 1: 85% for 1 rep

Set 2: 90% for 1 rep

Set 3: 95% for 1+ reps

Skill: 5 mins of working on clean and jerk stance and stabilizing with light weight

WOD: Grace (on steroids!)

For Time:

30 Clean and Jerks (135/95lbs)

Now what I want you to do is use a heavier weight than you can handle. I know that I normally say to use a weight that allows you to keep the intensity up, but today I want you to challenge your strength. Remember form is important so don't use a weight that compromises form. So if you normally do less than the rx go ahead and do the rx if you can keep form. We are trying to build strength and make the weight feel lighter the next time you do this. If you can do the rx weight then go higher make it difficult. Have fun and get it done!

5/6/13

Alright gang GOOD MONDAY and happy exam week! For those of you that did get up at 6 am good job! Post your workout to the page and let me know what you did. For the rest of us we are going to do a standard CrossFit workout.

Warm up:
500m row
25 yd. Lunge
25 yd spiderman lunge
10 dislocates
15 air squats


Strength:
Wendler 1 RM Squats
Set 1: 85% 1 Rep
Set 2: 90% 1 Rep
Set 3: 95% 1+ Rep

WOD:
"Lumberjack 20"
For time:
20 Deadlifts (275/185/155)
400 m run
20 KB Swings (70/53/35)
400m run
20 OHS (115/80/ 65)
400 m run
20 Burpees
400 m run
20 Chest to Bar Pullups
400 m run
20 box jumps (24/20)
400 m run
20 DB Squat Cleans (45/30)
400 m run

As always choose a weight that is difficult for you, the prescribed weights should only be used if you can keep perfect form and keep intensity up. Since this week is all over the place for most people go ahead and try and meet up with whoever is available because we know its much more fun to workout in a group. Have fun with it as always cause if it isn't fun you won't keep doing it!

5/1/13

It only took until May to get some nice weather! About time it got here. Here's the WOD everyone. Hope everyone's semesters are wrapping up nicely!

Warm-up:
3 rounds
Row 200m
10 lunges
10 air squats w/5 second hold at the bottom
10 dislocates

Strength:
Wendler 3RM Deadlift

WOD:
4 RFT
200m Sprint
15 Push-ups
10 KB swings 55/35#
5 Burpee Deadlifts 55/35# Dumbbells

Post time to comments.

4/30/13

Good morning, fridgies. I'm posting this nice and early just in case homework causes me to sleep in. I'm only human, and I'm a senior. Cut me some slack! :) Anyway, here is the workout for today. Have fun!

Warm-up:
2 Rounds
Run 200m
5 Dislocates
5 Push-ups
10 Spiderman Lunges (5 each leg)
10 Arm swings (forward and backward)

Strength:
Wendler 3RM Shoulder Press

Skill:
5 min, find 1RM Push Jerk

WOD:
AMRAP in 8 min
5 Push Jerks @ 65% of 1RM
10 Burpees
15 DU's

Post total number of reps completed to comments.

4/29/13

Hey, guys! The end of the year is definitely getting busy with less time for sleep. I know some of us did different workouts today, but we will post one for the afternoon group to do. It's a fun one!

Warm-up:
Bulldog Warm-up

Strength:
Wendler 3RM Back Squat

WOD:
"Karen"
For time
150 Wall-balls 20/14# (guys use the green ones, girls use the orange ones)

Post time to comments. And remember, full squat depth each time, and hit that 10 ft. target each time. You guys can do it!

4/26/13

Finally Friday! I don't know about you guys, but I always look forward to the end of the week. I see some of you guys slept in this morning...very disappointed. Just kidding! You guys worked hard this week. Anyway, enough rambling, good work on the workout this morning. Keep up the good work!

Strength:
Wendler 5RM Bench Press

Skill:
Squat Clean, 10 min

WOD:
For time
Sprint 400m
25 Ring Dips/Bench Dips
25 Hang Squat Cleans (post weight used)
50 DU's
50 Sit-ups

Post times and weight used for cleans to comments. Great job this morning!

4/25/13

Hey, guys. Just a quick post for Thursday. I heard some of us were ambitious and wanted a post to comment some WOD's they did. Well, here ya go! Post what you did and the details to the comments. Way to be ambitious! Don't forget that rest is still important though :)

4/24/13

Happy Hump Day, everyone! Had a very impressive amount of people in this morning's WOD. Let's finish out the day strong with a good amount of frigsicles this afternoon. Still working out barbecue details for next Friday. Make sure you post the weight you used for the SDHP (Sumo-Deadlift High Pulls) for this morning along with how many total reps you got for all three rounds. Good job this morning!

Warm-up:
Run 400m/Row 500m
Spiderman Lunge, 20ft
High Knees, 20ft
Lunge Twist, 20ft
Inch Worms, 20ft

Strength:
Wendler 5RM Deadlift

WOD:
Total reps for time
3 Rounds
Burpees
SDHP
Box Jumps (Bench Jumps)
Push-ups
Rest 1 min.

Rotate stations every minute on the minute. Add together your total number of reps for all 3 rounds of your workout. Keep one tally going the whole time, don't worry about individual round numbers. Post your scores to the comments!

4/23/13

Good morning, everyone! Hope everyone is enjoying the beautiful weather. I left the gym in shorts and a t-shirt, and it felt awesome. I'm thinking some outdoor wods will be coming to a workout near you! I also don't want anyone to forget about our upcoming cookout tentatively planned for Friday, May 3rd at Venlo Place. We are eating burgers and brats for time. Just kidding. A grill will be provided, so feel free to bring your own meat and drinks. More updates to follow on that. Good job, morning group. Make sure to post the weight you used for the push press and overhead lunges as well as K2E (knees to elbows) or sit-ups. Post your times to the comments!

Warm-up:
Run 400m
Lunges 20ft
Inch worms 20ft
Lunges w/twist 20ft
High knees 20ft
10 Dislocates
5 Around the Worlds

Strength:
Wendler 5RM Shoulder Press

WOD:
5RFT
10 Push Press
10 Overhead Lunges
10 K2E (20 sit-ups)

See everyone else at 8:30 class tonight!

4/22/13

Alright so I slacked this morning and I apologize to all the 6 amers but I was tired. Not sure what you did this morning so if someone wants to comment and place your WOD on the blog that would be great. For those of you that weren't there you can choose to do the one they did (if someone posts or you can do the one that will follow.

Warm-up:
Bulldawg warm up
3 Rounds
5 pushups
10 situps
15 air squats

Also
10 lunges each leg w/twist
10 spiderman lunge
5 inch worms

Strength: Squat
You should have added 10 pounds to your 1 RM from the previous cycle and that will become your new working number.
Set 1 @ 65% 5 reps
Set 2 @ 75% 5 reps
Set 3 @ 85 % 5 + reps

WOD:
For Time
10 Wall Balls 20/14#

20 Pull-ups
10 Wall Balls 20/14#
20 Box Jumps 24″
10 Wall Balls 20/14#
20 Ring Dips
10 Wall Balls 20/14#
20 KBS 32/24kg
10 Wall Balls 20/14#

Have fun with it as always! Just a heads up I won't be there tomorrow as well since I will be traveling so get on Justin and make sure he is there. 

4/20/13

Good Saturday Morning!
Alright so every should go vote again at the link I posted previously, I am going to keep reminding you every day till that 5 grand is ours! Also if you are on the fence about competing this Sunday get off the f****** fence, you are a CrossFitter and doing work is what we do so sign up, your goal is to beat the you of yesterday no one else!

There is no WOD today because of the competition Sunday I want everyone to go get mobile. Go row and do some lunges and stretch out make sure you are ready to go for tomorrow.

If you aren't competing I want you to go ahead and do the workouts for the competition, yup that easy. Go do some work and I will see you all tomorrow!

4/19/13

Alright Frigsciles, just a couple of reminders! The competition is this Sunday at 3 pm if you have not signed up yet do so it is going to be a great test of what we have been working towards. Also I talked to the morning group about the contest that I entered our group into. There are 15 grand prizes of $5000, given out to the small business that receives the most votes. So go visit this link and vote every day, that is right you can vote once per day! So go do it, like now!

Okay on to business....

Warm-up:
400 m run
Bull dawg Warm up
5 push ups
10 sit ups
15 squats


WOD:
Tabata
Bench @50% 1RM
Deadlift @50% 1RM
Squat @ 50% 1RM

So the goal of this workout is to test your muscular endurance. Tabata is 8 rounds of 20 sec work followed by 10 sec rest. This will be difficult, the way you score this is the lowest number of reps for that movement.

So for example if you do six reps for 7 out of the 8 rounds on squat but then only get four the last round that four becomes your score.

Post reps and weight used to comments! DON'T FORGET TO VOTE!

Important News

CrossFit Frigid in conjunction with Ferris State Intramurals will be hosting a competition this coming Sunday at 3pm it will test your fitness across many different domains. It's a great way to get exposure for our community as well as test your competitive spirit. Cost is $7 and can be paid through the intramural site! There will be prizes given to the top three finishers! I recommend you tell all your friends so that we can get some good exposure and to show them what our style of training has to offer!

4/17/13

Good morning frigsicles!! See what happens when you leave it to me to come up with a nickname! Today is shaping up to be nice day so make sure you enjoy the sunshine before the rain comes again. Today's workout is a good mash up of technical skill and cardio endurance.

Warm-up:
400 m run
Bulldawg warm up
3 rounds
5 push ups
10 sit-ups
15 air squats

Skill: Overhead squat and Snatch
If you can not overhead squat you should not be snatching! It is a progression and until you can squat with weight overhead you shouldn't be tossing weight overhead. The overhead squat will also show how stable your squat is since it takes coordination balance and a very stable core. So get to work!

WOD:
21-15-9
Overhead Squat/snatch
Burpees

Mobility:
5 min squat test
2 min calf stretches

Workout List for the Upcoming Competition!

Here are the workouts for the upcoming competition this weekend! Try working on your form and make sure you can get as close as possible to movement standards. Any workout we do can be found at http://www.crossfit.com/cf-info/excercise.html. Post any questions you have about the workouts in the comments. Thanks guys!


WOD #1

Guys
For time:
Row 500m
50 Burpees
75 Hand-release Push-ups
100 Double-unders (300 Single-unders)
Row 500m

Girls
For time:

Row 500m
25 Burpees
50 Push-ups
75 Double-unders (225 Single-unders)
Row 500m

*The rows must be completed at the beginning and the very end. Burpees, Push-ups, and Double-unders/Single-unders can be broken up as athlete desires.


WOD #2

Guys
For time:
100m Sprint
100m Farmer's Carry, 100lb Dumbbells
100m Sprint

Girls
For time:
100m Sprint
100m Farmer's Carry, 50lb Dumbbells
100m Sprint


WOD #3

Guys
"Bulldog Chipper"
For time:
50 Sit-ups
40 Russian KB Swings, 55lbs
30 Box Jumps, 24"
20 Deadlifts, 75% body weight
10 Back Squats, 75% body weight


Girls
"Bulldog Chipper"
For time:
50 Sit-ups
40 Russian KB Swings, 35lbs
30 Box Jumps, 20"
20 Deadlifts, 65% body weight
10 Back Squats, 65% body weight


Finalist WOD

Guys
"Fran"
21-15-9 Reps for time:
95lb Thruster
Pull-ups

Girls
"Fran"
21-15-9 Reps for time:
65lb Thruster
Jumping Pull-ups

*Finalists will be the top 3 athletes in each category.

4/16/13

So no body has any ideas for a nickname? Really sad! On a different note if you are reading this and doing the WOD's please post your time, weight, or rounds to the comments section, it lets us know you are doing it first of all and second allows us to see where we might need to change things up.

Warm-Up:
500 m Row
Lunges
Inch worms
Spider-man Lunges
Shoulder Stretches

Skill:
Handstand Push-up
Take 15 minutes and work on your form and balance.

WOD:
Row 50 calories
20 HSPU
200 DU's
Row 25 Calories
10 HSPU
100 DU's

As always have fun with the workouts but push your self to your intensity level. See everyone on the flip side and remember post to the comments section it helps you and helps us as your coaches!

4/15/13

Good Morning ________ (we need a nickname for the group, ideas?) This is our deload week so there will be no major lifts.

Warm-up:
400m Run
Bulldawg Warm-up
5 push-ups
10 sit-ups
15 air squats

Skill: Overhead Squats
Take about 10-15 minutes working on your overhead squat add weight if you feel comfortable. Do not sacrifice form, not until you have perfect form should you attempt anything more than the bar.

WOD:
Nancy
5 RFT
400m Run
15 Overhead Squats (95/65/45)

We ran upstairs on the track and went down to the weight room to do squats, those stairs get real fun so be careful. Enjoy this beautiful bench mark WOD and post time to comments.

4/13/13

Good Saturday morning snowflakes (I know lame pun) so for those of you that didn't go to the event in Grand Rapids we have a fun one today.

Warm-up:
400 m run
Lunges x10
Squats x10
Dislocates x10
Spider-Man lunge x10
Shoulder stretch

Strength: Make-up day or a heavy squat
Follow Wendlers progression if its a make up, if you are doing squats do a 5x3.

Wod:
10 RFT
Overhead Squat 10 reps 115/75/45
Burpees 10 reps
300 m run

You can do this by yourself or with a partner. If you do it with a partner alternate movements so one of you will start with overhead squats the other will do burpees then switch and then run the 300m

To those of you at the event in Grand Rapids post your weight, time, and reps on here as well and thanks for representing us!!!

4/12/13

HAPPY FRIDAY!!!! Hope everyone enjoyed their rest day yesterday. As we move into the weekend remember to have some fun and work on any skills you think you might need work on. If you haven't gotten your daily calorie expenditure number yet please do that I will be addressing that on the nutrition portion of the page later today. Also today was the last day of our 5-3-1 cycle so next week will be a deload week so be prepared for some good METCONS! After the week deload we will start another cycle and the weights will increase we will go over that when the time comes.


Warm-up:
400m run
Lunges 25 yds.
Inch worm 10 yds.
High knees 15 yds.
Spiderman Lunge 25 yds. (after doing both legs perform a squat before starting the next set)

Strength: Wendler 5-3-1 Bench Press
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

WOD:
3 rounds
400m run
3 minute break

Goal should be to run these at 100%, if your time vary's more than 4 seconds either positive or negative you will do 1 burpee for every second. Do not cheat yourself by running slower on the first one, make it difficult for yourself it should be uncomfortable. Pretty simple today, but we don't do a lot of running so it is something we are going to incorporate more. Enjoy the work out!

4/10/13

Happy Hump Day as well as the day before rest day<--- (which is my favorite day). Some thoughts for this morning, those of you that are trying to lose weight be careful not to deprive your body of the fuel it needs. Many people when trying to lose weight tend restrict their calories within a day. This negatively affects your metabolism and will actually cause you to hold on to fat and your weight. Use this calculator link to figure out how much you should be eating in a day, if your goal is to drop fat set the carbs to 100g and then see what it says, I think you will be surprised. Do me a favor and in your post today include the daily calories you should be eating.
http://eattoperform.com/eat-to-perform-calculator/

Warm-Up:
400m run
25yd lunges
12yd inch worm
12yd high knees
25yd twisting lunges
cross legged sitting stretch
shoulder stretch

Strength: Wendler 5-3-1 Deadlift
Set 1: 5 reps 75%
Set 2: 3 reps 85%
Set 3: 1+ reps 95%

WOD:
5 Min AMRAP
Push up & Double Under Ladder
Push ups: 2-4-6-8-10-12-14-16-etc.
     DU's: 5-10-15-20-25-30-35-etc.
Start with 2 push-ups then do 5 du's then 4 push-ups and 10 du's and so on.

10 Min Every other minute maximum
Squat Cleans 135/115/65/45
So essentially you do a minute of squat cleans and then take a minute break for ten total minutes.

Just want to say good work to all the 6 AM crew, its impressive to not only see so many people up in the morning but also working as hard as you do, keep it up!

4/9/13

Alright so I have basically lied when I said I would get these up the night before, but honestly I enjoy surprising you all in the mornings with the workouts! So this mornings 6 AM class found out that coaching is a learning process as I started saying we were going to do five rounds but quickly switched it after watching them work, they were working real hard!

Warm-up:
400m run
lunges
spiderman lunge
shoulder stretches
forearm stretches

Strength: Wendler 5-3-1 Shoulder Press
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

WOD:
3 Rounds
400m Run
10 KB Swings 55/35
15 Push Press 95/45
20 Wallballs
30 DU's or 60 singles

Remember to push yourself intensity is relative to you and you alone. If you have questions please post in the comments section, as well as post your time and weights used. Have a great day!

4/8/13

Good Monday Morning!

So once again I was late on the post by a few hours and I apologize, gonna make it a habit for the next week to post the night before. How is everyone feeling this morning, the 6 AM crew looked good through this mornings workout!

Warm-up:
Run 400m
25 yds lunges
25 yds inch worms
25 yds high knees
25 yds twisting lunges

Strength: Wendler Back squat progression
Set 1: 5 reps @75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%

WOD:
12 min AMRAP
5 Pull-ups
10 dips
15 Air Squats

Mobility:
Check out the episode 4 video at the MWOD remember we are working our way through so we can become supple leopards!

http://www.mobilitywod.com/page/92

4/7/13

Rest Day

What do you guys think we do right? What would you guys like to see improved/added into our workouts? Let us know what you think!

Awesome job this week guys. I know thing are getting stressful, but don't lose site of staying fit and healthy. Staying active will not only help keep your sanity when you get stressed, but it will help you function better while you're working on school work.

Rest days are essential to recovery and promoting gains. Loosen up, play some basketball, have some fun and be active! These days are even good to work on some weak points in your training. Work on your handstands, cleans, or anything else you have problems with. Just keep the weight light and focus on form. Everyone get ready for next week!

4/6/13

So another day on the trek to becoming a more well rounded athlete! We strive to better ourselves for all sorts of reasons, for me its for when the zombie apocalypse does come I will be able to snatch a zombie! So in line with that today's WOD is going to be a heavy one just in case that scenario ever arises.

Warm-up:
3 rounds
200 m run
10 hand release pushups
10 wall squats (get close to the wall and squat facing it try keeping your chest and arms up, move away from the wall if you can't get into a good position)
10 inch worms
10 spiderman lunges

Strength: Make up any of the days you might have missed, if you didn't miss any than good job you can have a cookie......NOT! those aren't paleo!

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift 315/250/135
Squat 225/185/135
Bench 185/135/115

Obviously you are more than welcome to scale this to what you need and are capable of doing, remember perfect form. If your form is shit probably means the weight is to heavy so let go of the ego and lighten the load.

Mobility: Alright if you haven't caught on yet we are working our way through the MWOD site and started at day one, so for today go to episode three and follow along. When you have done it please post in the comments, the mobility portion is going to make you better and allow you to get in a better more stable position so note your progress.

http://www.mobilitywod.com/page/92

4/5/13

What a gorgeous day out! I think it is safe to say that spring may finally be here. So for fun today we are going to do the CrossFit games open WOD 13.5 only slightly scaled.

Warm up:
Run 800m
3 Rounds
10 squats
10 sit ups
10 DU's

Strength: Bench Press 3 RM
Set 1: 70% 3 reps
Set 2: 80% 3 reps
Set 3: 90% 3+ reps

WOD:
4 min AMRAP
15 Thrusters 95/45
15 Pullups
If you complete 90 reps or 3 rounds before the 4 mins is up you will then gain a bonus 4 min if you complete another 90 reps or 3 rounds you will gain another bonus 4 mins and so on...

Mobility:
Today's mobility is going to help loosen the legs back up so go to the page and watch episode 2 and follow Kelly and listen to him about the pain cave its no FUN if you go there!

http://www.mobilitywod.com/page/92

4/4/13

Good Morning!

Today is officially a rest day! Good work this week thus far, if you have been working out with us for any length of time you know that rest days are not a day where you get to be a coach potato! So get up and be active, go for a walk, jog, row, do something to get your blood pumping to clean out all the lactic acid! For those of you who may have missed a work out this week, today is a make up day!

Strength: Squat/Shoulder Press/Dead lift Wendler 3 RM
Set 1: 3 reps 70%
Set 2 3 reps 80%
Set 3: 3+ reps 90%

WOD: "Nasty Girls" Modified
3 RFT
50 Air Squats
14 Pullups (Feeling frisky due 7 muscle ups instead it will make it the real "nasty girls")
10 Hang Squat Cleans 135/115/95/65

Mobility:
Spend ten minutes in the bottom of your squat position remember to drive your knees out and working on keeping your feet straight. If you need more advice on this watch this video. Kelly Starrett is a genius listen to the man!

http://www.mobilitywod.com/page/93

I know I keep stressing this, but use a weight that allows you to keep form and intensity up! There is a 15 min time cap to this workout. We will start having time caps to ensure that we are staying on schedule and also to make sure you are not using to heavy of a weight. Have fun and please post time to the comments section and weight used.

4/3/13

Good Day!

Some thoughts from this morning, we as a group need to move with more urgency in the mornings and with a purpose. That being said Justin and I will do a better job of keeping us to a time schedule and having a well developed plan, so things will operate smoothly. I would like to thank the 6 AM class for working fast and adjusting to our limited space this morning you guys all impressed me.

Strength:
Wendler 3 RM Dead lift
Set 1: 3 reps 70%
Set 2: 3 reps 80%
Set 3: 3+ reps 90%

Remember the goal of this program is to add a base level of strength. If you have not gotten your maxes yet please work on getting those it will be important to have for accurate workloads.

WOD:
3 Rounds of 3 mins
10 Dead lifts 185/100
10 Pull ups
10 Knees to Elbow
Max Rep Burpees
3 min. rest

You will only count your burpees, you should try and get through the deadlifts, pullups, knees to elbows quick so you have plenty of time to rack up lots of burpees. After the 3 min. work session take a 3 min. break then repeat for 3 rounds.

Sidenote: Because of space this morning we altered the WOD to this-
3 rounds of 3 mins
10 dead lifts 185/100
10 push ups
30 leg lifts
Max Rep Burpees

4/2/13

4/2/13

Strength: Wendler 3RM Shoulder Press

WOD:
5 RFT
10 Single Arm Snatches
20 Pistols (10 each leg)
30 Sec Hand Stand Holds

On the snatches use a weight that is heavy, but also allows you to move quickly!
Focus on form as always guys, never sacrifice form for speed.

4/1/13

Happy April Fools Day!

Strength: Wendler 3RM of Back Squat (remember use 90% of your 1RM to calculate your numbers)

Wod:
EMOM (every minute on the minute) for 10 minutes
2 reps Squat Clean @ 65% of 1 RM
ME (max effort) Burpees for 3 minutes.

Enjoy this one friends!