Blog Archive

Workout of the Day
A.
Four sets of:
Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds

B.
Three rounds for time of:
6 Handstand Push-Ups
6 Barbell Ground to Overhead (135/95 lbs)
12 Burpees

Express:

3 RFT
15 pushups
21 Deadlifts(185/135)
12 burpees

Workout of the Day
Four sets of:
Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds;
and then,
Three rounds for time of:
8 Handstand Push-ups
8 Barbell Ground-to-Overhead (135/95 lbs)
12 Burpees

We had a great event over at our house Sunday, thanks to all who came and contributed!  It was a blast for us, and I promise, next time we’ll break up the John G/Kevin Pickleball Juggernaut!

TOMORROW is the final test workout for the Make Good Challenge!  If you cannot make it, contact a coach to schedule a makeup and contact Jason at [email protected] to schedule a time to get your measurements done.   It gets tight time wise during and in between class, so make an appointment!   Results will be tabulated and released later this week.

28 Feb 2011

Monday


Workout of the Day
3 sets of:
Overhead Squats x 5
rest 60 seconds
Front tuck lever x 30-45 seconds
rest 60 seconds
and then,
12 minutes AMRAP
12 wall ball 20/15
12 kb swings  70/53
12 walking lunges 35/25

25 Jan 2011

Tuesday

Cameron works his box jump

Workout of the Day
Overhead Squat x 5, x3, x3, x3, x2, x2 reps
Rest 90 seconds
Snatch Technique Work x 1 rep
Rest 90 seconds
and then,
Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

Workout of the Day
“Make Good Challenge – Spring 2011″
3 Rep Max Effort Overhead Squat from the Floor
Take 12 minutes to find your 3-RM Overhead Squat;
Rest exactly 60 seconds, and then perform the following for max reps:
60 seconds of Rowing (for calories)
60 seconds of Rest
60 seconds of Deadlift (Adv=225/155 lbs., Int=185/135 lbs., Beg=155/105 lbs.)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Kettlebell Swings (Adv=53/35 lbs. , Int=35/26 lbs., Beg=26/18 lbs.)
60 seconds of Rest
60 seconds of Thrusters (Adv=95/65 lbs., Int=75/55 lbs., Beg=65/45 lbs.)
60 seconds of Rest
60 seconds of Pull-Ups (no modifications permitted)

Let’s Get Ready to Rumble!

Above is the workout we will be completing for the Spring ‘Make Good’ Challenge!  Please note, we are adding a 3:30pm class today only so that we have a little more time for participants to make it through.  Challenge participants will have priority on the workouts, and we will need volunteers to count and judge for the participants, so do come, hang out, and cheer on your fellow challengers!

This workout has two major scoring components, a strength component and six minutes of conditioning that will test your lungs’ capacity while you repeatedly perform simple movements.

After your warmup you will be given 12 minutes to find your 3-RM OHS. You must take the weight from the floor, and you must get your hips to proper depth on each rep.  You will record your heaviest successful lift.

Then you will move to the conditioning stations.  You will have 60 seconds at 6 stations to perform as many reps as possible, and your total number of reps will be added to the weight you lifted in your OHS for your final score.

Participants in the challenge will be ranked based on their final score, and take their rank (not their score) into the final scoring criteria in March.  Your goal, and the way to win the challenge, is to have as few points as possible (the lowest average rank) after all four scoring components.

Jason will be around Wednesday to take your preliminary measurements, so email him at [email protected] to set up a time to measure.  Should take just 5 minutes.

Good luck, everyone, and enjoy the workout and your training!

There is a great article in the CrossFit Journal on proper grip during pullups to help with tearing your hands up.  We link to that one and many others that deal with fitness and nutrition on our Facebook Page.  Become a Fan!

Workout of the Day
Five sets of:
Overhead Squat x 1-2 reps
Rest 3-4 minutes between sets;
and then,
“Three-Man Rowing Challenge”
In teams of three, complete as many rounds as possible in 20 minutes of:
Row 300 Meters
Rest 20 seconds
(Switch team members every 300 meters. Your Concept 2 erg should be set to “Intervals: Distance,” with a 20-second rest period between each 300 meter interval.)

Overhead Squat Record stands at 205 for Johnny and 113 for the Houser Twins.  Will they fall?

Workout of the Day
Take 12-15 minutes to build to a heavy, but not max effort, 3-rep Overhead Squat;
and then,
Seven rounds for time of:
7 Overhead Squats (115/75 lbs.)
7 Burpees


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