Workout of the Day

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.

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.

7/26/18

In the zone.

 

Workout of the Day

1. Workout
EMOM 24:00
Minute 1: 15/12 calorie row or bike
Minute 2: 3 Push press AHAP
Minute 3: 50 Double unders
Minute 4: 3 Push Jerks AHAP

Scale reps before movement. Adjust to be finishing the work within :50 each minute.

2. Cooldown
“BELLY BLASTER”
30 Partner leg press downs
*Each partner.
2 X 1:00 Hanging on bar partner shoulder stretch

COACH AND ATHLETE NOTES:
Today is an interval pressing workout under respiratory fatigue. Each athlete should have 0:10 – 0:15 rest each minute, modify weight and reps to achieve this.