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.
Tuesday, April 30, 2013
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.
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.
Monday, April 29, 2013
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!
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!
Friday, April 26, 2013
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!
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!
Thursday, April 25, 2013
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 :)
Wednesday, April 24, 2013
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!
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!
Tuesday, April 23, 2013
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!
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!
Monday, April 22, 2013
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#
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#
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.
Saturday, April 20, 2013
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!
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!
Friday, April 19, 2013
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!
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!
Wednesday, April 17, 2013
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
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.
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.
Tuesday, April 16, 2013
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!
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!
Monday, April 15, 2013
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.
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.
Saturday, April 13, 2013
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!!!
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!!!
Friday, April 12, 2013
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!
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!
Wednesday, April 10, 2013
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!
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!
Tuesday, April 9, 2013
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!
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!
Monday, April 8, 2013
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
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
Saturday, April 6, 2013
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!
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!
Friday, April 5, 2013
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
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
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
Thursday, April 4, 2013
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.
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.
Wednesday, April 3, 2013
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
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
Tuesday, April 2, 2013
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.
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.
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