January 2014

Friday, January 31st

Terry's got hops.

 

Strength

Pull ups

5x5 

*Scaling option - jumping negatives, strict band pull ups - no bouncing at the bottom with the band

 

Skill

Beat Swings

 

 

Metcon

3 rounds for max reps

1:00 T2B

1:00 DB Reverse Lunge

1:00 Ball Slams

 

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RESOURCES/ARTICLES

Everybody Poops Part 1 via Breaking Muscle

Controlled Aggression via LBEB

 

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BRING A FRIEND WOD

 

Pay it forward and introduce your friends (or try it with a buddy) in your first CrossFit Class.

Bring a friend to our classes Thursday at 9:30AM or Saturday at 10:30AM. It's open to everyone and if you're a member, you're welcome to join them.

 

If you're new to CrossFit and are looking to try it out, this session is perfect for you!

Sign up here or by emailing us at info@crossfit06830.com.

 

 

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Thursday, January 30th

 

Dan Bailey does Diane in 1:35!

 

 

Strength

Spend 15-20 minutes to work up to a heavy deadlift

 

Metcon

"Diane"

21-15-9

Deadlifts 225/155

HSPUs

 

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RESOURCES/ARTICLES

5 Reasons Why TVs Top Shows are so Addictive via TIMES

10 Reasons Why Lifting Heavy is Terrible for Women via LBEB (it's not what you think)

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Wednesday, January 29th

Double under crew

 

Strength

Push Jerk

3-3-3-3-3

 

 

Metcon

"Handyman"

4 RFT

6 Kettlebell swings 35/44#

12 Thursters 65/95#

6 Pull ups

 

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RESOURCES/ARTICLES

Ice Quakes, Your Brain on Pot, and the Body Language of Victory - youtube video

Top 12 Reasons this 47 Year Old Hates CrossFit

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Tuesday, January 28th

Don't be THAT GUY part 2

 

Strength

Hang Power Clean

3-3-3-3-3

 

 

Metcon

OTM (On the Minute) x 12

  • Odd: Row 10 Calories
  • Even: 5 Push Ups

 

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RESOURCES/ARTICLES

Butter, Bacon and Bone Broth: A Week on the Lakers Diet

Is CrossFit Really Killing Us? via Tabata Times

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Monday, January 27th

Mobility Monday : Low back  

 

Strength

Back Squats - 2 second pause

10x3

rest 1 minute between sets

 

 

Metcon

"Whiplash"

8 Min AMRAP

15 Wallballs

20 Double Unders

 

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RESOURCES/ARTICLES

New York's Abandoned Places 

100 Most Inspirational Sports Quotes 

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Sunday, January 26th

Movement Prep Below

 

 

 

Metcon

CrossFit Open WOD 12.3 

18 minute AMRAP

15 Box Jumps

12 Push Press

9 T2B

 

Post rounds and reps to comments. 

 

RESOURCES/ARTICLES

Fast Food is Only Part of the Question via Breaking Muscle

 

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Saturday, January 25th

Goodbye Daniel!

Daniel is heading back to school this Sunday, but it's been great watching him CRUSH workouts with us while he's been here on break. This is just the beginning and we look forward to having him back at the gym during the next break!

 

Team WOD

20 Minute AMRAP 

1000M Row

40 Burpees

40 KB Swings

40 Medball Partner Sit Ups

As a Team, you will complete 1000 meters of rowing as a team, and then move onto the next portion of the workout, and so on for 20 minutes. You can break up the reps any way you choose

 

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RESOURCES/ARTICLES

Life Cycle of a CrossFitter via Breaking Muscle

Why Does the Paleo Diet Continue to Receive Low Points... via Mark's Daily Apple

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Friday, January 24th

 

 

Strength

Shoulder Mobility

OHS (overhead squats)

3-3-3-3-3

 

Metcon

"Buzzkill"

150 Push ups for time

Every break or rest = 20 Double Unders/40 Singles

 

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RESOURCES/ARTICLES

Tissue Repair 101: What Should you be doing? via Tabata Times

Best Kept Secret: Why People have to Squat Differently via Movement FIX

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Thursday, January 23rd

Oh Arnold!

 

Strength

Pullups 

3x10

Deadlifts

5-5-3-3-1-1

 

 

Metcon

"Bouncing Baby "

4 Rounds for QUALITY

20 Wallballs

20 Weighted Sit ups 

*for this workout, work on your technique.

 

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RESOURCES/ARTICLES

CrossFit Criteria via Catalyst Athletics

Ask the Doc: Why We Develop Bad Knees via Tabata Times

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