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.