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!