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