Tuesday 090115

Happy September! This is the month of getting organized and erasing all known 1&2&3 rep max anything. Instead we will focus on lifting weight with perfect form and stop the second it is not perfect (We should alaways be this ). This will require you to ask a coach or a partner for a helpful eye on perfect form. The September Warmups will reflect this by building posterior chain strength as well as positional improvements for all lifts.

  
Warmup

September Warmup

WOD

Tabata This!”

Tabata Row (cal)

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Strength WOD

1 Arm KB Snatch 

1-1-1-1

Post total tabata score to journals and board.

Monday 083115

Tomorrow is the first day of September. We are going back to the basics and hitting a key habit for everyday life and CrossFit. The key is getting organized. We will practice organization and basics drills for bracing the posterior chain for deadlifts.  The link below is helpful so take a 5 minutes minute to watch it!
Deadlift load order top down. 

Great work to those of you that did Friday Night Lights. Don’t miss last Friday of every month. It’s gives one the opportunity to go head to head with your spouse. 

  
Warmup 

800m Run

Skill

Clean and Jerk practice.

WOD

6 Min AMRAP

5 T2B

5 DB Clean and Jerks 35#/25#

Post times to board and journals.


Friday 082815

Friday Night Lights tonight ! Arrive anytime between 6pm and 7:30pm. Warmup on your own and select a heat. Friday Night Lights WOD is “Christine”  If you cannot attend Friday Night Lights then you will do a different WOD.  See below .

 

Vacation WOD – build stone patio

 
Morning WOD only: (041715)

For time:

Run 400m

30 T2B/K2C

Run 400m

30 KB swings 

Run 400m

30 Burpees

Post times to board and journals

FNL WOD only from 6pm to 7:30pm(5 per heat) 

Christine

3 rounds for time:

500m Row

12 body weight Deadlifts

21 Box Jumps 24″/20″

Post times to board and journals.

Thursday 082715

Are you loving this WOD first then strength WOD second?  Get use to it. Lots of research behind why this is a better way to get stronger and fitter! 

  

winter is coming…..

 Warmup

August warmup 

 WOD

10 min AMRAP

50 DU/150 singles

21 Box Jumps 24″/20″

15 C2B Pull-ups 

Strength WOD

High Hang Snatch — Work up to 1 rep max.

Bar should start from hip with a quick explosive pull. You should receive bar in a full squat snatch position. Then stand for complete lift.

Wednesday 082615

Are you prepared for the unknown and unknownable? How would you know? Perhaps having a WOD then doing our Strength WOD at the end of class would answer this question.  I am a big fan of this programming and will incorporate it more often into our day to day WODs.

Big thanks and shout out to a great coach and awesome CrossFit today! 

  

 Warmup

August Warmup

WOD

5 rounds for time:

10 power cleans 60kg/40kg

10 burpee’s

Strength WOD

Back Squats 

(build up to a 10 rep max in the 4th set).

10-10-10-10 

Post time and max 10 rep back squat load to journal and board.

Tuesday 082515

August is almost over. Who would like to be next to pick September warmup?  

Is everyone ready for Spartan Race? 

   

Warmup

August Warmup

Strength WOD

Snatch

1-1-1-1

WOD (071114)

For time:

15 Deadlifts

30 Ring dips

Run 800 Meters

10 Deadlifts

20 Ring Dips

Run 400 Meters

5 Deadlifts

10 Ring Dips

Run 200 Meters 

Post time to journal and board.

Monday 082415

Visting CrossFit Dojo in Atlanta. This CrossFit believes in Scaling.  Scaling WOD’s is the key to hitting the right time domain and more importantly, the right metabolic pathway.

Very bummed I’m missing Fran! Enjoy.

  
Warmup

August warmup

Strength WOD

Front Squats

3-3-3-3

WOD 

“Fran”

For time:

21-15-9 

Thrusters (RX men 42kg, RX women 35kg)

B scale load is (35kg for men & 30kg women)

C scale load is (30kg for men & 25kg women)

Pull-ups

Post time to board and journals.