January 2014

Tuesday, January 14th

What goes on when classes are over. Ben crushing C2B pullups

 

Strength

Push Press (see December 26)

3-3-3-3-3

 

 

Metcon

"Man Up"

4 rounds for time

20 Overhead Walking Lunges

10 HSPUs

 

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RESOURCES/ARTICLES

Mid-Line Stability: Stay Tight and Breathe via Tabata Times

Why You Should Drink Warm Water with Lemon via MindBodyGreen

 

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Monday, January 13th

REMINDERS

Free Intro Classes begin SATURDAY, January 18th at 10:30AM. It's open to everyone! 
Double Under Clinic is January 19th at 10AM 

Mobility Monday : HIPS - Hip Extension with band 

 

Strength

Back Squat 

5-5-5-5-5

 

 

Metcon

"Firebreather"

10 minute AMRAP

6 Burpees

6 T2B

 

Post load and reps.

 

 

RESOURCES/ARTICLES

 The Importance of Respecting the CrossFit Process via Breaking Muscle

12 Sets of Great Advice for Goal Setting via Breaking Muscle

 

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Sunday, January 12th

Kristin doing her thing.

 

Skill

Double unders

 

Metcon

"Tabata Something Else"

  • Pull ups
  • Push Ups
  • Sit ups
  • Squats

20 seconds on, 10 seconds off for 8 intervals of each movement. Do not move onto the next movement until the full tabata is completed.

Post total reps to comments.

 

RESOURCES/ARTICLES

Lose the Tension: Staying Relaxed when Running via Tabata Times

The GHD (Glute Ham Developer) YouTube Clip via CrossFit - It's that funky looking thing in the gym you should be using!

 

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Saturday, January 11th


WHOLE LIFE CHALLENGE STARTS TODAY!

You can still sign up! Click here and join our team "CrossFit 06830"

 

Baseline workout for the Whole Life Challenge - 11 Minutes

1000M row

75 Squats

50 Situps

25 Push Ups

Then as many burpees in the remaining time

**Your score starts with the air squats  (i.e. you do 75 squats, score is 75; if you do all the squats and sit ups, score is 125.

 

RESOURCES/ARTICLES

 The History and Future of Everything via YouTube

Lessons for the Newbie (shoes, equipment etc) by Coach EJ

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Friday, January 10th

What is the Whole Life Challenge? Check out this clip. The challenge begins TOMORROW. Sign up here. Don't forget to join our team "CrossFit 06830"

 

Metcon

"CrossFit Open 11.2"

AMRAP -15 Minutes

9 Deadlifts

12 Push ups

15 Box Jumps

 

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RESOURCES/ARTICLES

7 Most Underrated CrossFit Exercises via Tabata Times

Google's Most Searched for Calorie Counts via TIMES

 

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Thursday, January 9th


REMINDERS

Whole Life Challenge starts on SATURDAY! We'll be doing a baseline workout at 10AM.

 

Strength

Turkish Get Ups

 

Metcon

Benchmark "Jackie"

1000M row

50 Thrusters

30 Pull ups

 

 

RESOURCES/ARTICLES

Science Says Foam Rolling Increases Range of Motion...via Breaking Muscle

Ask the Doc: I have lower back pain via Tabata Times

 

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Wednesday, January 8th

"Karen who?" - Mike post-Karen.

 

Strength

Hang Power Clean

3-3-3-3-3

 

Metcon

"Burnt Out"

21-15-9

KBs

Burpees

 

RESOURCES/ARTICLES

Squat Therapy: 4 Drills to Help Your Squat via Breaking Muscle

Developing Speed in the Snatch and Clean and Jerk via BoxLife Magazine

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Tuesday, January 7th

Kit crushing front squats. Picture perfect rack set up.

 

REMINDERS/ANNOUNCEMENTS

7 days into the New Year. Have you posted you goal on our "GOAL BOARD" at the gym?
Did you guys check out our Janaury Newsletter?

 

Strength

Overhead Squats

5-5-5-5-5

 

Accessory Work

3 Rounds (Not for Time)

10 Good Mornings

10 K2E

10 DB Rows (each arm)

 

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RESOURCES/ARTICLES

Just Stop: And 8 Other Things your Trainer Wishes to Tell You via Breaking Muscle

 2013 Beloved Suffering via CrossFit Journal

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Monday, January 6th

Mobility Monday Starts Today: SHOULDERS - Overhead Band Distraction

Are your shoulders tight? In class we'll do a test it out.

 

REMINDERS

Whole Life Challenge begins on Saturday! Sign up here

 

Strength

Press

3-3-3-3-3

 

Metcon

"Pressed for Air"

4 Rounds for time

12 Push Press

40 Air Squats

 

Post load and time to comments.

 

RESOURCES/ARTICLES

Why We Pull Our Chins Over the Bar via CF Delaware Valley

89 Genius Solutions to Simple Problems via Viral Nova

 

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Sunday, January 5th

Nutrition Seminar Notes from January 4, 2014

SAVE THE DATE:

Double Under Clinic on Sunday, January 19th at 10AM. If you'd like to attend email info@crossfit06830.com

For the month of January,  Monday's will be dubbed "Mobility Monday". We'll provide you a new mobility drill to do each week to help you become more flexible and keep you injury free.

 

Mobility work 

 

Metcon

10 Minute EMOM

100M Row

 

RESOURCES/ARTICLES

Shoulder to Overhead via Tabata Times 

Looking for nutrition advice? Maybe exercise demos? Check out our resource page

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