pat.burke

12/10/17

Open Gym & Skills Work!

Core:

5 Rounds:

20sec hollow hold

5 V-ups

……rest…….

5 Rounds:

20sec arch hold

5 Burpees

 

Skill:

Ring Muscle Ups

 

WOD:

5-4-3-2-1 Ring Muscle Ups

25-20-15-10-5 Box Jumps (24/20″)

200m Run

 

Accessory Work:

Tabata Mash – 20sec work, 10sec rest, alternating movements

-Ring top support

-Ring bottom support

Posted in Workout | Comments Off on 12/10/17

12/9/17

Workout of the Day

1. WOD (30:00-50:00)
With a partner:
4 Rounds
30 Synchro Deadlifts (165/115)
Run 400 meters together
*Synchro on the deadlift is the bar starting on the floor at the same time and being at full extension at the top of each rep at the same time.

2. Cool Down (50:00-60:00)
1) 3 rounds, NOT for time
100 Foot Single Arm Farmers Walk, Left
100 Foot Single Arm Farmers Walk, right

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Make sure your hamstrings are warmed up for this devious partner burner. The first two rounds should be able to be unbroken, so choose a weight that support that. Don’t worry if you feel like a newborn giraffe learning to walk when you start on the third round 400. Sub 15 is the goal.

 

Posted in Workout | Comments Off on 12/9/17

12/8/17

Workout of the Day

1. WOD (28:00-48:00)
For time:
3 Rounds
20 Handstand Push-ups
40 Wall Ball Shots (20/14lbs to 10/9′ target)
80 Double Unders

2. Gymnastics Pulling (48:00-60:00)
1) 3 x 10 Lat Pushdown + 10 second hold on quads
2) 3 x 10 second hold rings to chest + 5 Ring Rows
*Scale Up: 10 second chin over bar hold + 5 strict pull-ups

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Very light loads today, but you will have to have good body control and coordination. Target finishing in sub-15, and the time cap is 20 minutes. Don’t be afraid to scale the HSPUs to the same number as your Max-Effort set, and use abmats or pads as needed. The same goes for pushups or other pressing scales, and spend no more than 90 seconds each round on pushing.

 

Posted in Workout | Comments Off on 12/8/17

Spreading The Holiday Cheer

Once again we will be supporting the Santa Cops program through the Westminster Police Department.  Trees are up and adorned with ornaments at both MBS CrossFit locations.

Each ornament contains a gift item for a specific child. Please buy the item on the ornament and return it to the tree with the ornament attached. Please bring the new and unwrapped items back by next Thursday, 12/14.  You are welcome to take as many ornaments as you’d like.

 

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12/7/17

Workout of the Day

1. WOD, part 1 (20:00-30:00)
10 minutes:
5 Bench Press- Work up to a few heavy sets.
*Substitute a Floor Press if there is a lack of benches.

2. WOD , part 2 (35:00-55:00)
Complete as many rounds as possible in 20 minutes of:
20/15-cal. row
15 dips
10 Turkish get-ups, 50/35-lb. Dumbbell

3. Cool Down (55:00-60:00)
Band Shoulder Stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We will get heavy on the horizontal pressing first, and then move into a slow-paced technique driven WOD. Focus on proper rowing form, doing quality dips (no ring spasms!) and controlled TGUs. Focus your efforts on getting better at all of these today!

 

Posted in Workout | Comments Off on 12/7/17

12/6/17

Workout of the Day

1. WOD (30:00-45:00)
30 Chest to Bar Pull-ups
15 Front Squats (165/115)
20 Chest to Bar Pull-ups
10 Front Squats (195/135)
10 Chest to Bar Pull-ups
5 Front Squats (225/155)

2. GYMNASTICS PUSHING/PRESSING (50:00-60:00)
Rings set low, 6″ off floor:
1) 3×10 second support at each position (turn in, parallel, turn out)
2) 5×5 Ring Push-ups
*Scale up to Ring Dip support holds and Ring Dips

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
A high volume of med-hard gymnastics paired with a descending rep scheme with increasing weight on the front squats – this is going to be spicy! The goal is to have the weight heavy enough that no set can be completed unbroken. Plan to break, and plan to finish under 12 minutes.

 

Posted in Workout | Comments Off on 12/6/17

12/5/17

Workout of the Day

1. SKILL AND INSTRUCTION (12:00-18:00)
DB Snatch

2. WOD- Open Workout 17.1 (30:00-55:00, this includes clean up and recovery time)
10 DB Snatch (50/35)
15 Burpee Box Jump Overs (24/20)
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Box Jump Overs
40 DB Snatch
15 Box Jump Overs
50 DB Snatch
15 Box Jump Overs
*20 minute time cap
**Compare to 2/24

3. Cool Down (55:00-60:00)
Upper Back Roll with DB on chest, 60-90 seconds
Banded Hamstring Stretch, 60 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The overwhelming lesson-learned from 17.1 this was to pace it out. Do not go too hot out of the gate. Take tactical breaks when you need it, and save some gas in the tank for the last round. If the class runs out of heavy dumbbells, feel free to scale down the weigh: We promise you will still get a good workout.

 

Posted in Workout | Comments Off on 12/5/17

12/4/17

Workout of the Day

1. SKILL AND INSTRUCTION (12:00-20:00)
Squat Snatch

2. WOD, part 1 (30:00-45:00)
CrossFit Lift-Off Snatch Event:

Find 1 Rep Max Snatch
*Compare to August 29

3. WOD, part 2 (50:00-60:00)
EMOM 5 minutes
1 Snatch at 75-80% of part 1
35 Double Unders

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
We spent Friday on the C&J, and to finish the 2017 CrossFit Lift-off, we will be maxing our Snatches today! Be prepared to spend lots of time on technique and warm-up. Athletes with limited shoulder health or mobility can today as 5×5 Front Squat or Overhead Squats if possible. If you want to be fired up for today – take a few minutes to watch the live announcement lifters! http://bit.ly/2kh06qS

Nice flat back, eyes forward, shoulders locked down

 

Posted in Workout | Comments Off on 12/4/17

12/3/17

Open Gym & Skills Work!

 

Strength:

5×3 Ring Pull-ups

*Can challenge by using false grip and adding weight

 

WOD:

3 Rounds:

1min Max Double Unders

1min Handstand Push-ups or Handstand Hold

1min Box Jumps

1min L-sit or Tuck Hold

1min Rest

Posted in Workout | Comments Off on 12/3/17

12/2/17

Workout of the Day

1. CrossFit Lift-off WOD (30:00-50:00)
AMRAP 12 Minutes
25 Pull-ups
50 Cal Row
100 Overhead Squats (45/45)
50 Box Jumps (24/20″)
25 Pull-ups
Partner Option on this would be to split the reps and just go harder!

2. Cool Down (50:00-60:00)
1) Stretching and Core
60 seconds Band Shoulder Stretch, right
20 Hollow Rocks
60 seconds Band Shoulder Stretch, left
20 Hollow Rocks
*If time allows perform a 60 second couch stretch/side

Post your scores to the Whiteboard.

Posted in Workout | Comments Off on 12/2/17