2014-07-24

THURSDAY WORKOUT

67 athletes made it in to squat yesterday!

How many of you will come in for this one??!!

WORKOUT:
800m Run (Bucky's bench & back)(Sub a 800m Row, if it's raining too much)
60 Barbell Thrusters (33#/44#)
40 Toes 2 Bar
2 Rope Climbs (Legless, if possible)(Sub - 4 Seated OR Use legs for the two climbs)
100 foot Overhead Walking Lunge (25#/45#)(White chalk lines outside... Down & Back)
2 Rope Climbs (Legless, if possible)
40 Toes 2 Bar
60 Barbell Thrusters (33#/44#)
800m Run

(20 minutes ONLY... How hard will you push yourself to try to finish a WOD that you know you can't finish in the time allowed... Do your absolute best and take pride in how you do!)

We will stagger start heats of 6 athletes every 5 minutes for this one...

POST HOW FAR YOU WERE ABLE TO GET TO COMMENTS


2014-07-23

WEDNESDAY WORKOUT

All right... Time to get into the next part of our squat program... INTENSITY!

STRENGTH:
Back Squat
5-5-5-5 @ 85%
(3:30 clock on work sets)

Warm Ups:
60% of your ONE REP MAX for 5 reps, 70% for 3 reps & 80% for 2 reps...
(You will get 6-8 minutes to do your warm up sets)

Use your Back Squat 1RM for calculation or simply add on 5-7% more to the weight you have been doing the last four weeks...

Here's an easy example, just in case...

Let say the weight you have been squatting with the last several weeks was 145#...

145# X .05 is 8-10# so add this weight onto the weight you have been doing (so in this case your new weight would be 153-155#) and do all of your work sets with this new weight...

WORKOUT:
500m Row (This has to be a "controlled" SPRINT...)
Max Rep Push Ups with whatever time you have remaining before the cutoff...
(4 minute cutoff)

If the row will take you longer than 1:55 (m)/ 2:10 (w) then scale your distance down some & NO KNEES today... Use an elevated barbell to scale... Really take pride in how your push ups look!

POST YOUR SQUAT WEIGHT & TOTAL PUSH UPS COMPLETED TO COMMENTS

2014-07-21

MONDAY WORKOUT

New On Ramp starts up tonight at 7:30pm if you're interested in see what Crossfit is all about!

For those who already are with us here we go...

STRENGTH:
STRICT Chest 2 Bar Pull Ups
5-3-1-1-3-5
(6-4-2-2-4-6... If you need to use band assistance)

Try to build up to a hard set of 1 OR 2 then push to beat your weights from the initial build up to that 1RM when you do the last two sets

Have 15-20 minutes to complete these sets...

WORKOUT:
Perform as many rounds as possible in 5 minutes:
10 Pull Ups (Any Style)
10 Wall Ball Shots (14#/20#)
10 KB Swings (35#/53#)

These rounds should be short and fast so scale reps to 8s OR 6s if you need to...

See if you can break 5 rounds on this one!

POST YOUR BEST WEIGHT AND TOTAL ROUNDS TO COMMENTS

2014-07-20

SUNDAY WORKOUT

Come hang out with one of our longest members as today is one of his last days before he moves on Monday... ;(

This ones for you, Jay!

STRENGTH/SKILL:
Back Squat
2-2-2-2 @ 80%
(2:00 clock... Our reps and weight changes starting this Wednesday, but Sundays will always be this set up for the next four week until we hit a 1RM test)

WORKOUT:
"Jay"
Bench Press
Bent Over DB/KB Row (35#/53#)
Box Jumps (24"/30")
(16 minutes to complete as much as you can)

You will have 7 different weights to pick from that will be set up in the rack for Bench Press and we will try to provide a spot to any of you that need one... Make sure you pick a weight where you will eventually need a spot... You shouldn't run though every set unbroken...

WEIGHT OPTIONS:
#1 - 185#
#2 - 155#
#3 - 135#
#4 - 115#
#5 - 95#
#6 - 75#
#7 - 53#

PICK JUST ONE OF THESE AND TRY TO STICK WITH IT...

Then, pick your reps for the WOD...

Here are the options:
#1 - 21-18-15-12-9
#2 - 21-15-9-6-3
#3 - 15-12-9-6-3

Base your reps on how hard the weight you picked for Bench Press is... If the percentage of your 1RM is above 70% then probably go with #3... If its around 50-70%, then try option #1 or #2

POST YOUR TOTAL TIME AND WOD SET UP TO COMMENTS

2014-07-19

NEW MEMBER COMMITTEE!

In an attempt to better serve our gym members and build a better and stronger CFH community we are excited to make the following announcement!

With Lisa's help we have formed a Membership Committee comprised of 8 gym members that encompass all class times that we offer...

These members are:
Trent Czerwinski
Kevin Story
Lisa Dempsey
Rachel King
John Dunn 
Carolyn Glynn
Brittany Kauffman
Emilie Goldsberry

The members will meet once a month and discuss all issues that potentially effect you, our gym members, and be your voice for any opinions/ideas/suggestions any of you might havtoad we continue to build a stronger Crossfit community at CFH...

Please feel free to seek out these 8 members of the committee along with any coaches and express your thoughts and opinions so we can continue to build to bigger and better things at CFH now and in the future!

SATURDAY WORKOUT

Team FUN... Come in and get your weekend started off right! ;)

WORKOUT:
In groups of 2-3, relay style, for 25 minutes perform the following in order:

Each partner ROWS 100m...
Then, each partner RUNS 100m...
THEN, each partner performs 1 Turkish Get Up (Just 1 total, then switch around partners)

The next round each partner ROWS 200m...
Then, RUNS 200m...
THEN, each partner performs 2 TOTAL Turkish Get Ups (1 rep EACH arm this time..)

You keep adding 100m onto the Row & Run and 1 rep total onto the TGUs every round until the time limit is up!

Come in and have fun tomorrow!

POST HOW HIGH YOUR GROUP REACHED TO COMMENTS

2014-07-18

FRIDAY WORKOUT

Power 15 Minutes:
Clean & Jerk - Work your way up to a heavy single. Use 90% of your best 1RM Push Jerk (not your Split Jerk) as a guideline. When you get to 90% of your best Push Jerk, do 3 reps, resting 60 - 90 seconds between reps.


Then...


For Time:
30 Clean & Jerks (155/105)

**10 Minute Cut-off**

*If 155/105 is heavier than 65% of your 1RM Push Jerk, use 65%. Every rep must come from the floor, and end locked out overhead. You MAY Split Jerk during the workout, but you may not use your Split Jerk when determining what weight to use, and may sure your feet come back together at the top of the rep, before bringing the bar back down. Doing Squat Cleans is not required, you may Muscle/Power Clean the bar to the shoulder.