February 2014

Wednesday, February 19th

Strength

Push Press

3-3-3-3-3

 

Metcon

"Swolen"

3 RFT Max Effort Each Roundd

  • 10 Goblet Squats
  • 10 KB Swings
  • 10 Cals on Rower

 

Rest 2 Mins between Rds

 

Post load and time to comments. 

RESOURCES/ARTICLES

5 Whiteboard Misconceptions via Tabata Times

Numbers of the Beasts via CrossFit Games

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Tuesday, February 18th

Strength

Intro to Box Squats

 

Metcon

"Snowmaggedon"

12 minute AMRAP

20 DB Lunges (In place)

10 TTB/KTE

20 GTOH with plate

 

Post rounds comments. 

 

RESOURCES/ARTICLES

Screw your Standing Desk, what about Squatting

400LB Overhead Squat

 

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Monday, February 17th

Got pull ups? 

 

Strength

HSPU Practice/Handstand Holds

5 Rounds Max Effort HSPUs or Handstand Holds

 

Metcon

"Hustler"

7 Rds rounds for time of

Row 125 meters

10 Pull-ups

Row 125 meters

10 Burpees to 6 inch target.

Rest 30 seconds

 

Post time to comments. 

 

RESOURCES/ARTICLES

Wrangling the Road Warrior via CrossFit Journal

The Ab Mat is Awesome: Here's Why via Breaking Muscle

 

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Sunday, February 16th

What to expect from the clinic...

 

Kettlebell Clinic at 10AM today. No WOD today.

REMINDER -

  • Tomorrow we've added a regular workout at 9:30AM. This is also a great time to introduce any of your friends/family to CrossFit. Feel free to bring people. The more the merrier.

 

Be prepared to have fun and improve your swing & learn other movements. 

 

Become STRONG like BULL - use a kettlebell

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Saturday, February 15th

Partner Sit ups

REMINDER

Kettlebell Clinic tomorrow at 10AM. No 10AM Class. 

 

"Pet Rock"

KB can't touch the ground, if it touches the floor 10 burpee penalty as one person works, the other holds the KB

Complete a total of 60 reps each station

  • Burpees
  • Row for Calories
  • Overhead Lunges (45/25)
  • Ball Slams
  • Pullups

Post time to comments.

RESOURCES/ARTICLES

 Yoga for the CrossFit Athlete

Midline Stability: Stay Tight and Breathe via Tabata Times

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Friday, February 14th

5:30AM Class is cancelled. All other classes are on as scheduled

Strength

Deadlift

3-3-3-3-3

 

Metcon

"Unloved"

6 rounds for time:

12 KBs (70/53)

12 Box Jumps

 

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RESOURCES/ARTICLES

Staying Ahead of the CrossFit Curve via CrossFit Journal

Polar Vertex is No Excuse to Stop Outdoor Exercise via TIME

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Thursday, February 13th

Classes are on tonight. Drive safely everyone! 

Strength

Press

3-3-3-3-3

 

Metcon

"Shredded"

In 10 minutes

2K Row...then

in the remaining time, as many sit ups as possible

 

Post 2K time and reps to comments.

 

RESOURCES/ARTICLES

Deadlifting: 8 Common Mistakes via Tabata Times

Why are Tour De France Cyclists Outliving Everyone Else via Breaking Muscle

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Wednesday, February 12th

 

Crazy jump rope skills

 

Strength

Hang Power Clean

 

Metcon

"Purple People Eater"

3 RFT

5 Front Squat

10 K2E

15 Burpees

 

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RESOURCES/ARTICLES

 How Fit Are You by Greg Glassman

Good Night, Sleep Clean via NYT

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Tuesday, February 11th

Gian going big

 

Skill

Handstands

 

Metcon

"Crusher"

12 minutes

10 Shoulder to Overhead

20 Double Unders

 

Post rounds to comments. 

 

 

RESOURCES/ARTICLES

The Good, the Bad, and the Bottomline of the Fitness Gadget Craze via Breaking Muscle

Is the Will to Workout Genetically Determined?

 

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Monday, February 10th

Don't be THAT GUY part 3

 

Strength

Back Squats

5-5-5-5-5

See if you can go up 5lbs from last time (Monday, January 13)

 

 

Metcon

"Washed Up"

AMRAP 10 Mins

500M Row

15 Wallballs

(see November 25 for last time we did this)

Post load and rounds for comments.

 

RESOURCES/ARTICLES

 Blood Type Diet Debunked via Breaking Muscle

Warm Up Strategies for Developing the Kipping Pull Up via CFSBK

 

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