pat.burke

8/6/18

Building a strong core is what we do!

Mat Fraser, Tia-Clair Toomey, and CrossFit Mayhem take 1st place at The CrossFit Games.

Workout of the Day

Par 1: 60-seconds max burpees

Part 2: ??? Unknown and unknowable!

2. Cashout
3 Sets
10/10 3 Point dumbbell row
75 Band pull aparts

COACH AND ATHLETE NOTES:
One of the foundational tenets of CrossFit is that we are training in the gym for the unknown challenges that we can face in life. Part 1 is 60 seconds of burpees. You’ll have to show up to find out what Part 2 is.

8/4/18

Get ready for the airshow today!

Reminder, we will only have 7:45am and 9am classes today due to the airshow. Come hang out with us to watch the planes!

Workout of the Day

1. Strength
Bench press, build to a 3RM

2. Workout
AMRAP 10:
10 Barbell strict press, 95/65 lb.
10 Feet elevated ring rows

2. Cooldown
5:00: Bike, row, jog, jump rope easy.

COACH AND ATHLETE NOTES:
Upper body day!!!

8/3/18

Focused J.D.

**Schedule reminder, we will only have 7:45am and 9:00am workouts tomorrow before the air show. Expect traffic coming to the gym!

 

Workout of the Day

1. Workout
Part 1:
In 10:00, build to a 2 rep max power snatch

*Drop the bar between reps. Reps must be completed in a 0:30 window.

Part II:
“Randy”
For time:
75 Snatches (75lbs/55lbs)

L3 – As written
L2 – Go as far as you can in 10 min.
L1 – Scale weight and do 50 reps.

2. Cooldown
1:30/1:20 Standing pigeon stretch
1:00/1:00 Upper back roll

COACH AND ATHLETE NOTES:
Hit it heavy, then do it with speed. All about explosive hip extension today….and breathing

8/2/18

Adding your row times today will test your math skills!

 

Workout of the Day

1. Workout
Every 6:00 for 5 sets: 500 meter row

Score fastest 500 meter row and total time for all 5 (gotta do that math!)

2. Cooldown
3 x 50 feet wheelbarrow walk
5 Wall walks
Rest as needed

COACH AND ATHLETE NOTES:
Short and hard intervals is the goal today. Go for a max effort on the first set and try to hold within 0:10-0:15 of the number for all the remaining sets.

8/1/18

Scott getting read for his Spartan race.

Workout of the Day

1. Strength (NFS)
OTM x 10 sets: 3 Push press out of rack. Practice building bar speed with the legs. Use a 50-60% 1RM weight across all sets.

2. Workout
5 Rounds for time:
5 Weighted pull-ups
10 Ring push ups
50 Beaded rope speed steps

L3 – 45/25 lb. DB
L2 – Strict pull ups, :45 of DU attempts
L1 – Negative pull ups, 2x singles

3. Cool down
Perform a max set of Strict pull-ups. For anything under 20 reps, complete the remaining in as few sets as possible (use band for assistance).

COACH AND ATHLETE NOTES:
The loads on the pull-ups should allow for the first round to be completed unbroken and allow for consistent singles to be completed throughout the duration of the workout.

7/31/18

Bryan doing work.

 

Workout of the Day

1. Workout
“Whitten”
5 Rounds for time of:
22 Kettlebell swings (70lbs/55lbs)
22 Box jumps (24″/20″)
Run 400 meters
22 Burpees
22 Wall ball shots (20lbs/14lbs to 10′ target)

L3 – As written
L2 – 53/35 lb. KB, 15 box jumps, 15 burpees
L1 – 3 Rounds at L2 weight/reps

2. Cooldown
1:30/1:30 Banded hamstring stretch
1:30/1:30 Kettlebell calf smash

COACH AND ATHLETE NOTES:
This is a longer challenging workout where we want to be able to continue moving. Workout will be capped at 45 minutes, so modify reps/weight as needed.

It’s CrossFit Games Week!

MBS Guide to watching the 2018 CrossFit Games

Can 4-Time CrossFit Games Champion Rich Froning lead his team (CF Mayhem) to another team victory this year?

 

In case you were wondering why your social media feed is buzzing with posts from your friends checking into Madison, WI, it’s because the 2018 CrossFit Games begins this week. Below, I have compiled a guide for all you newbies to CrossFit.

What are the CrossFit Games?

The CrossFit Games are the world wide test to find the fittest Man, Woman, Team, Masters, and Teen athletes on earth. The Games begin this Wednesday and finish on Sunday (8/1-8/5) and are happening in Madison, Wisconsin.

 

Why should I care?

Well, you don’t have to. But, I’d bet you’d be pretty impressed/inspired to watch these athletes that do similar workout routines and exercises that you do, BUT ON A WHOLE NOTHER’ LEVEL! These men and women have worked very hard to get where they are at and it’s absolutely impressive to see what they can do.

Examples of what you might see…

Dave Castro already announced a couple of the individual workouts. 30 muscle ups for time and 1-rep max snatch are two of my favorites…Will anyone go ‘unbroken’ for 30 reps of muscle ups? How many men will snatch over 300 lbs? Women over 200 lbs.? Want to watch a 14-year old female snatch more than you can?? Me too (not!).

 

Here are the important links and ways to get the most out of Games Week:

 

#1. Download the 2018 CrossFit Games App

This is where you will be able to find all the links to the schedule, the events, the leaderboard, how to watch, etc. You can download it from your app store for free.

 

#2. Pick Your Winners for a chance at cash and prizes

Think you can pick the Top 10 men, women, and 5 teams? Reebok has a $2 million purse of prizes. I already picked mine! Register a FREE account and you can give it a shot here.

 

#3. The Events (aka ‘workouts’)

Want to see what events are being used to test the Fittest Man, Woman, Team, and Master and Teen athletes on Earth? Check them out here.

 

#4. Local CF Athletes/Teams to watch

This year we have a ton of Colorado athletes to watch. I did my best to put this together, but I may have missed someone…

Men
Jared Enderton  Turkey Challenge Athletes!!!
Logan Ewing (16-17 Teen division) Turkey Challenge Athletes!!!
Jason Kelly (40-44 Masters division) Turkey Challenge Athletes!!!
Jason Grubb (40-44 Masters division) Turkey Challenge Athletes!!!
Brent Maier (45-49 Masters division)
Craig Eisman (50-54 Masters divison) Turkey Challenge Athletes!!!
Mike Egan (50-54 Masters division) Turkey Challenge Athletes!!!
Steve Parsoneault (55-59 Masters division)
Cal Cherrington (60+ Masters division)

Women
Camile Leblanc Bazinet

Team
CrossFit Omnia Turkey Challenge Athletes!!!
Backcountry Turkey Challenge Athletes!!!

You can check in on them on the leaderboard starting Wednesday.

 

#5. Leaderboard, schedule, media, and how to watch the events

You can probably find everything you’ll need on the app. But, just in case, check these out as well:
CF Games website: www.games.crossfit.com
Follow CrossFit Games on Facebook

The Games are also playing on CBS Sports Network. You can see their schedule here.

7/30/18

Workout of the Day

1. Weightlifting
5-5-4-4-3-3-2-2-1-1-1 Clean and jerks on the 2:00 interval. Build to a 1RM.

2. Cashout
50 Banded good mornings with an easy band.
1:30 hands-on box shoulder stretch.

COACH AND ATHLETE NOTES:
Use the same weight for 5’s (roughly 50%), same weight for 4’s (roughly 60%), same weight for 3’s (roughly 70%), and you can go up on 2’s and 1’s based on feel. Keep form clean and have fun!

7/28/18

Luke at last year’s Turkey Challenge. Photo courtesy Scott Brayshaw.

 

Workout of the Day

1) 3RM HANG POWER SNATCH
With a partner
In 7:00
Find a 3 rep max hang power snatch.

*The first attempt must be with an unloaded barbell.

Rest 3:00

2) BURPEE-LICIOUS
With a partner
As many reps as possible in 7:00
Synchronized bar facing burpees

Rest 3:00

3) MAX CALORIE ROW
With a partner:
As many reps as possible in 7:00
Max calorie row

*Partners rotate in any fashion.

COACH AND ATHLETE NOTES:
Competition-style workout where we will have stations set up to perform our best!

7/27/18

Why? Why not?

Workout of the Day

1. Workout
“Elizabeth”
For time:
21-15-9
Squat clean
Ring dips

L3 – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

2. Cooldown
3 – 3 – 3 – 3
Squat clean

With a lighter load perform 4 sets of 3 reps. Focusing on technique. Increase load only if technique is perfect.

COACH AND ATHLETE NOTES:
This is a classic CrossFit benchmark that tests capacity at moderate loads and upper body pressing stamina. Faster athletes will finish in under 7:00 and all athletes should finish in under 12:00.