Category: Competition

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go…

* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM ** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly. *** Saturday the 20th CrossFit Kids is cancelled. **** This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break. WOD: 1) Jerk Dip + Jerk: Every 1:30 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Football Bench w/80lbs Chain (Wide Grip): 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80% or heavier of your day’s 3RM. 3) Run: 5 minutes, Rest 50 seconds, 5 minutes, Rest 50 seconds 4 minutes, Rest 40 seconds, 4…

* This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 50m D-Ball Bear Hug Carry 150/100 Scale loading as needed. Pick output you can maintain for all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.  3) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.  4) 3 rounds AQAP: 50 Wall Balls 20/14 50 Kettlebell Swings 53/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break. WOD: 1) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Reference 7/18/16 for loading. 2) Hip Thrusts: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit. 3) 3 rounds AQAP: 75 Double-unders 21 Deadlifts 185/135 12 Bar Facing Burpees Extra Work: 4) Dog Sled Push: 8 x 50m Rest 60 seconds between sets. Heavy as possible. These aren’t sprints. These are heavy, slow, grinding pushes…only load as heavy as you are able to keep the sled moving for the entire 50m. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy…

* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage. WOD: 1) 10 minute AMRAP: 10 Clean and Jerks 135/95 10 Clean and Jerks 185/135 10 Clean and Jerks 225/155 10 Clean and Jerks 275/185 Max Clean and Jerks 315/205 These are anyway, anyhow. Rest 10 minutes. 2) 3 rounds AQAP: 9 Squat Snatch 135/95 15 Strict Handstand Push-ups 400m Run Rest 10 minutes 3) AQAP: 50 Wall Balls 30/20 25 Toes-to-bar 40/30 Calories Assault Bike 20 Toes-to-bar 30 Alternating Overhead Lunges 165/115 15 Toes-to-bar Rest 10 minutes 4) 10 minute EMOTM Strict Ring Pull-up + Strict Muscle-up + Strict Dip You pick the reps, something you can maintain for all 10 sets. 5) Legless Rope Climb + Rope Climb: 5 sets Rest 90-120 seconds between sets. No dropping…