May 2014

Saturday May 31st

Metcon

O'Malley Mash Up

(Courtest of Vagabond CrossFit)

Buy In

20 Burpees



Round 1

50 Kettlebell Swings/DB Snatches

Row 1000 meters or Airdyne 65 Calories(Men)/Airdyne 55 Calories(Women)/ or Run 800 Meters



Round 2

40 Sit-Ups

Row 750 Meters or Airdyne 50 Calories(Men)/Airdyne 40 Calories(Women)/ or Run 600 Meters



Round 3

30 Kettlebell Swings/DB Snatches

Row 500 Meters or Airdyne 35 Calories(Men)/Airdyne 25 Calories(Women)/ or Run 400 Meters



Round 4

40 Sit-Ups

Row 250 Meters or Airdyne 20 Calories(Men)/Airdyne 15 Calories(Women)/ or Run 200 Meters



Cash Out

20 Burpees

Partner A will do 50 kettlebell swings, and Partner B will row or airdyne, once both are done, they will switch, and Partner B will do 50 kettlebell swings, and Partner A will row or airdyne. Each person must do every movement of station of 50 swings, 40 sit-ups, 30 swings, 40 sit-ups, and 20 burpees. Also each person will row or airdyne as well.

 

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Friday May 30th

 

Strength

Deadlift

5 x 1

 

 

Metcon

San Francisco Crippler



30 Back squat *

Row 1000m

* Use 70% of your 3 RM to determine your Back Squat Weight

 

Resources/Topics

Big Bang via Breaking Muscle

CrossFit Apology via T Nation

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Thursday May 29th

Skill

 

Turkish Get Ups
 

 

Metcon

4 RFT

7 Burpees
14 Swings
21 Cals On the Rower

Rest 3 Mins Between Rds

 

 

 

Resources/Topics

Listen To Your Coach via Breaking Muscles

Effects Of Fatty Acids On Our Mood via Breaking Muscles

 

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Wednesday May 28th

 

Strength

A1) KB Goblet Pause Squats

5x8 Rest 90 Secs after each set

A2) Single Arm DB Rows

5x5 (5 reps each arm)Rest 90 Secs after each set

 

 

Metcon

15 Min AMRAP

12 Step Ups

50 M Carry ( Down and Back 6 times)

200m Row

 

 

Resources/Topics

Make Your Bed via CFLA

Concentric, Eccentric and Isometric via Power Athlete HQ

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Monday May 26th

Happy Memorial Day

"Whereas the high courage and the supreme sacrifice of Americans who gave their lives in battle have made it possible for our land to flourish under freedom and justice;"  JFK

"Murph made the ultimate sacrifice and gave more than any of us are ever likely to.  One small part of that gift, is Murph the WOD. It’s his legacy to us as CrossFitters and it’s up to us to honor his memory (and the many like him) by completing it as if he were running next to us." Kevin Daigle

There is only one class tomorrow at 11:00 AM.  All other classes are canceled.

Please arrive by 10:45 so we can check everybody in and make sure people know what their heats are. 1st heat will begin promptly at 11:00 AM with remaining heats starting every 10 minutes. We will start cooking food when the last person is done. IF you are doing this with a vest you must bring your own. If there are any questions please email us at info@crossfit06830.com

RX and Scaled Options for Murph tomorrow
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Scaled Versions 

75% Murph
Run 3/4 Mile
75 Pull Ups
150 Push Ups or Knee Push-Ups
225 Air Squats
Run 3/4 Mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a ¾ mile run.

50% Murph
Run 1/2 Mile
50 Pull Ups
100 Push Ups or Knee Push-Ups
150 Air Squats
Run 1/2 Mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a ½ mile run.

Partner Murph
Run 1 Mile (each partner runs at the same time)
100 Pull Ups
200 Push Ups or Knee Push-Ups
300 Air Squats
Run 1 Mile (each partner runs at the same time)
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

 

Murph and Me via Daigle Breathes Fire

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Sunday May 25th

No Classes Today.

Tomorrow May 26th there are NO REGULAR CLASSES.  Instead we will be doing Murph to commemorate Memorial Day and our fallen heros

The WOD will be at 11AM at the gym. We encourage you to come and bring any friends/family members along. We will have a BBQ afterwards, so all are welcome. The workout will have various scaling options.



Also, to show our support to our armed forces, we will be collecting donations for "Buds and Beyond" a non-profit organization who's goal is to support and train the future warriors of America.

Please arrive by 10:45 so we can check everybody in and make sure people know what heats they are in. 1st heat will begin promptly at 11:00 AM with remaining heats starting every 15 minutes. We will start cooking food when the last person is done. IF you are doing this with a vest you must bring your own.

 

 

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Saturday May 24th

No Classes on Sunday

Murph on Monday

1st Heat starting at 11:00 

BBQ afterwards 

 

 

Metcon

"May Day"

Partner WOD Stadium Style

30 Something

3 Rds                                                

30 Something

30 Wall Balls
30 Weighted Sit Ups
15 Burpee Box Jumps
30 KB Swings

Working at the same time.  Partner cannot advance until the partner in front as completed all reps for that movement

 

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Friday May 23rd

 

Strength

Back Squat

5x3

 

 

Metcon

3 RFQ

Romanian Deadlift 12-15 Reps

Barbell Rollouts 15-20 Reps

 

 

 

Resources/Topics

Mental Imaging via Tabata Times

 

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Thursday May 22nd

 

Skill

Gymnastic Kipping (15 Min Cap)

 

 1) Review and Practice Dead Bug and The Hollow Position from the floor. (5 Mins)

  • Your lower back, butt, and heels should be touching the ground. Think about pushing your belly button to the floor.
  • Legs and arms straight and together with toes and arms pointed.
  • Staying tight, your head & shoulders come off the ground with ears glued between your shoulders

 3) Hip Thrust From The Ground (5-10 Mins)

  • For this drill lie on the ground with legs up and bent at 90 degrees 
  • Thrust your hips to the ceiling and land with your feet are flat on the ground

Metcom

Death by 10m

At the start of minute run 1 10m Sprint rest for remaining time
At the start of the second minute do 2 10m Sprints rest for remaining time
Keep increasing the number of sprints every minute until you cannot complete the alloted reps in that minute
 

 

 

Resources/Topics

 

Let Yourself Be Great via CFLA

Its An Inside Job via Whole Life Challenge

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Wednesday May 21st

 

Strength

Deadlift

5x3

Goals /Keys

  • No TOUCH and GO's, Reset before every rep
  • Focus on proper set up for every rep
  • Your 1st working set should be the same  as your last set of 5 from last week

 

Metcon

3 Rds

Farmers Carry 50m

45 Secs Side Plank (L and R)

15 Thrusters

 

 

Resources/Topics

5 Things All CFer's Should Do via Tabata Times

Don’t Avoid The Suck via Word With Lisbeth

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