Thursday – 121004

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

CrossFit Total

Back Squat

Shoulder Press

Deadlift

The athlete is to make 3 attempts at a 1-rep max for each lift. Rest as needed between sets. As many warm-up sets as necessary are allowed for each of the three lifts.

The best single attempt for each of the three lifts are added together for the CrossFit Total.

Mobility

Foam Roll Work

(Do I kind of have a man-crush on Kelly Starrett? Well, duh.)

Wednesday – 121003

A question about Weight Loss came up yesterday. This is my go-to resource.

For specific questions about nutrition and/or weight loss, email Neil or Jesse.  For extreme tough-love, email Tim.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Pullups

WOD

10 Minutes
EMOM

3 HSPUs
Max Box Jumps 36/30

Tuesday – 121002

The best $2/month I spend.

-Jesse

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Muscle Ups

WOD

Partner WOD

8 Minute AMRAP
Line Touches

Monday – 121001

50/50 starts today. Post your movement to comments, write it on the white board at the gym, or log it in your “Dear Diary” if you don’t want to tell anyone what your new, top-secret ninja-skill will be over the next 50 days.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Dips

Mobility

Front Rack Mobility

WOD

5-4-3-2-1
Bear Complex 95/65
Muscle Up
10 T2B after each round

Saturday – 120929

Excited to have a mish-mash of three teams in the First Annual CrossFit Country Throwdown!

Team 1 – “CrossFit 314 Ladies” – Rosamar Novotney, Liz Vansickle, Amy Howard

Team 2 – “Nothing But a Peanut” – Dan Howard (CF314), Eric Gratza (CFSC), Neil Jones (CFSC/CF314)

Team 3 – “Runner’s Reunion” – Jesse Novotney (2:50 marathoner), Scott Meredith (1:19 half-marathoner), Mike DeVous (1:28 half-marathoner)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Rowing

WOD

Team WOD – 120929

As a team, row 5000m
Others work to complete the following:

100 Burpees
100 Box Jumps
100 KBS
100 Air Squats

Friday – 120928

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Shoulder Press

Advanced
5@65%, 3@75%, 1+@85%

Intermediate
3×1 @75%

Beginner
3×1 for form

WOD

Jeremy
21-15-9
OHS 95/65
Burpee

Thursday -120927

Warmup

CrossFit Warmup

3 x 10

Skill

Double/triple-under

Alternate with rope climb

WOD

“Annie”

50-40-30-20-10

Double Unders

Situps

Wednesday – 120926

The end of a melody is not its goal: but nonetheless, had the melody not reached its end it would not have reached its goal either. A parable.”

-Neitzche

Warmup

CrossFit Warmup
3 Rounds of 10

Then, Burgener warmup

Strength/Skill

Snatch

Advanced 4×2 @75% of 1RM

Int/Beg 4×2 for form

WOD

12 Minutes
AMRAP
4 Power Snatches 95/65
3 BB Rollouts

Tuesday – 120925

Muscle-ups can be tricky.  Beginner? Click here.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Kipping – Pullups/Muscle-ups
Advanced – Weighted PU/MU

WOD

5 Rounds
5 Front Squats 145/100
10 Pullups
15 Pushups
*Beg scale to 3 rounds

Monday – 120924

I’m going to start a 50/50 challenge on Monday, October 1st. The challenge is to pick a movement and complete 50 reps per day for 50 days.  It’s free to play and the grand prize is a fitter you. (More fit?) For the entire list of rules and regulations, contact me, Neil or Tim. (There really aren’t any other rules or regulations.)

Who’s in?

CrossFit Warmup

3 Rounds of 10
Strength

Back Squat
Advanced
5@65%, 3@75%, 1+@85%

Intermediate
3×1 @75%

Beginner
3×1 for form

WOD

15 Minute AMRAP
1 Rope Climb
5 Power Cleans 155/105
10 Bar over Burpees