Wednesday 100114

It’s October 1st!  New month and new challenges.  October will be filled new PR’s.  We are replacing the 1 mile run on the board with total DU’s in 2 minutes.

October is filled with fun and spooky events at CrossFit Maplewood.  We have a whole list of new events on our board.

October 16th will be “baseline” for Every Third Thursday.

October 17th is Olympic lifting night from 7pm to 8pm.

October 24th is Freak Friday.  We do a WOD in costumes.  Be creative!

October 31st – Halloween – – – 6pm and 7pm classes canceled…

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Boo

Warmup 

Barbell Warmup

October Challenge

WOD  

DT

Five rounds for time of:
70kg Deadlift, 12 reps
70kg pound Hang power clean, 9 reps
70kg pound Push jerk, 6 reps

Post times to board and journal.

Tuesday 093014

Last day of September.  Time to make some October Goals.  For me, October is dedicated to strength training on front squats and deadlifts. My goal for October is to increase both by 10kg.  How I plan to acheive this goal is much broader in scope than just adding weight and lifting heavy all month long.  I will plan on improving my mobility, better nutrition, more sleep, all of this combined with plenty of rest days.  Think of a goal and make a plan.  It’s worth it!

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Warmup

400m Run

Hanging Snatch

1-1-1-1-1-1

WOD

3 rounds for time of:
10 Chest to Bar Pull Ups
75 Squats
Post times to board and journals.

Monday 092914

Friday Night Lights was awesome!  Everyone perfected the 1min transitions for Fight Gone Bad, and some for the first time! Great job.

We will be adding in new challenges for the month of October. We are also replacing the 1 mile run with another equally fun and challenging task….stay tuned.

Halloween falls on the last Friday of the month. CFM night classes will be closed OCT 31st. Go eat CANDY!

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Warmup

5 min DU practice

4 rounds of tabata squats.

4 rounds of tabata HSPU

WOD

“CrossFit Maplewood Strength Ladder”

Warm up to a 1st set that starts around 60% to 70% of your 2RM. If you don’t have a 2RM then subtract 5 percent off of your 1RM. Then begin to increase weight on each set or stay at the same weight.  Do not fail on any sets.  The idea is to get as many successful sets as possible for all 6 sets in order to get a total score.  If you fail at any set, you lose that set and cannot add it to your total score. Add weight wisely on the OHS!

Back Squat

2-2-2-2-2-2

O.H.S.  – Over-head Squat

2-2-2-2-2

Post total weight to board and journals.

Friday 092614

Friday Night Lights will start at 6pm.  The WOD is Fight Gone Bad.  4 per heat – sign up for the heat you want to be in.  Last heat goes off at 7:30pm.

Bring any beer you want and kick back with us and cheer!

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Warmup

500M Row

WOD

15 min practice on Squat Cleans

-then-

11 min AMRAP

9 Hang Cleans 50kg/30kg

6 Push Press 50kg/30kg

12 Jumping Lunges

post time to journals and board

Thursday 092514

Don’t miss tomorrow nights WOD.  Friday Night Lights is an entirely different WOD than the Friday DAY. Otherwise, it would be called Friday Day and Night Lights; and that doesn’t rhyme. Friday Night Lights WOD is…….wait for it…………

FIGHT GONE BAD.

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Why is Jill smiling? Jill is smiling because the bar is bending as she deadlifts 79kg/174 lbs for a 1RM. Great Job Jill

Warmup

Tabata Pull-ups

WOD

For time:
Run 1600 meters
150 Double-unders / 450 Singles
50 Burpees
Run 800 meters
100 Double-unders / 300 singles
35 Burpees
Run 400 meters
50 Double-unders / 150 singles
20 Burpees

Wednesday 092414

This Friday is “Friday Night Lights”.  FNL is from 6pm to 8pm.   Rolling heats as people show up.

FNL WOD?? coming soon!

Warmup

1000m Row

-Then-

Front Squat

5 sets of 7reps at 70% 1RM.

WOD

6 min AMRAP

T2B

post times to board and journals.

Tuesday 092314

Great to see everyone getting in for the big Tabata on Monday!  That was fun!

Remember to take some time to use the voodoo floss bands that are sitting next to the red and black lacrosse balls.  If you don’t know how to use them then just ask me and I can show you.  Vodoo floss will unglue those bad spots in almost any joint.

The 6pm & 7pm class will meet  our new Coach Chas…. be nice to him!  Chas is a very experienced CrossFit Coach and loves to help. Ask him any question you might have about today’s movements.

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Warmup

Box jumps for max height

WOD

Diane” (compare to 050514, 082914)

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post times to journals and board.