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