Sep 7, 2016
*Saturday Activities Schedule*
Saturday Weightlifting Class will meet as scheduled at 0845.
Field Day Saturday; the 1000 class is meeting at 1030 at Washington Park! We’ll do a short outdoor metcon then partake in activities (ultimate frisbee, slack-line, cornhole etc).
We will have childcare at the park from from 1030 to 1230.
At or around 12:30 or 1:00pm we will move the party to Jerri & Josh’s house to cookout and swim. See our FB event page for more info.
Strength
1A) Close Grip Bench Press
- Performance: Build to a 3 rep max
- Fitness: 5 x 2-4 @ 20X1
1B) Overhand Grip Weighted Pull Up
Conditioning
Complete as many rounds as possible in 12:00 of:
- 14 Calorie Row
- 12 Push Ups
- 10 Kettlebell Swings (70/53)
- 8 Burpees
Sep 6, 2016
*Saturday Activities Schedule*
Saturday Weightlifting Class will meet as scheduled at 0845.
Field Day Saturday; the 1000 class is meeting at 1030 at Washington Park! We’ll do a short outdoor metcon then partake in activities (ultimate frisbee, slack-line, cornhole etc).
We will have childcare at the park from from 1030 to 1230.
At or around 12:30 or 1:00pm we will move the party to Jerri & Josh’s house to cookout and swim. See our FB event page for more info.
Strength
In 15:00:
Performance: Front Squat
Fitness: Front Squat
Build until technique degrades
Conditioning
Complete as many rounds as possible in 3:00 of:
- 7 Toes to Bar
- 14 Wall Balls (20/14)
2:00 Recovery slow jog. Return heart rate to aerobic threshold.
Complete as many rounds as possible in 3:00 of:
- 7 Toes to Bar
- 14 Wall Balls (20/14)
2:00 Recovery slow jog. Return heart rate to aerobic threshold.
Complete as many rounds as possible in 3:00 of:
- 10 Calorie Row
- 10 Dumbbell Thrusters (45/30)
2:00 Recovery slow jog. Return heart rate to aerobic threshold.
Complete as many rounds as possible in 3:00 of:
- 10 Calorie Row
- 10 Dumbbell Thrusters (45/30)
Your heart rate should be above anaerobic threshold during work periods.
Aerobic threshold heart rate = 180 – age
Anaerobic threshold heart rate = aerobic threshold heart rate + 30
Optional Independent Work
Every minute, on the minute, for 8:00:
- 2 Hang Squat Cleans @ 75-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 3-5 Pistols each leg
- 6-10 Barbell Good Mornings
Sep 5, 2016
*Scheduling Note*
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a weightlifting class at 0845.
Strength
4 Sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Kipping Chest to Bar Pull Ups (no butterfly)
Scales:
- 10-15 L-seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
- 5-20 Kip Swing
*If you do not have at least 5 strict pull ups, you will scale the kipping pull ups to just the kip swing. If you have 5+ strict pull ups, you may scale the kipping chest to bar pull ups to regular kipping pull ups.
Every minute, on the minute, for 9:00:
- Ring Turnover Drill x 3-5
- False Grip Ring Row with pause at chest x 6-8
- Jump to Ring Support x 3-5
Scales:
- Ring Turnover Drill with feet on ground x 3-5
- False Grip Hold with arms extended x 10-20s
- Support on boxes x 10-20s
Conditioning
3 Rounds:
- 30s of Inchworm Sidewalks
- 30s of Rest
- 30s of Seals Drags
- 30s of Rest
- 30s of Press Drags
- 30s of Rest
Optional Independent Work
3 Sets:
- 8-12 Seated Dumbbell External Rotation
- 12 Skull Crushers @ 30X0
- 20m Waiter’s Walk per arm
Sep 4, 2016
Happy Labor Day!
Mary Harris “Mother” Jones (1837 – 30 November 1930) was an Irish-born American schoolteacher and dressmaker who became a prominent labor and community organizer. She helped coordinate major strikes and co-founded the Industrial Workers of the World.
Jones worked as a teacher and dressmaker, but after her husband and four children all died of yellow fever in 1867 and her dress shop was destroyed in the Great Chicago Fire of 1871, she began working as an organizer for the Knights of Labor and the United Mine Workers union. From 1897, at about 60 years of age, she was known as Mother Jones. In 1902 she was called “the most dangerous woman in America” for her success in organizing mine workers and their families against the mine owners. In 1903, to protest the lax enforcement of the child labor laws in the Pennsylvania mines and silk mills, she organized a children’s march from Philadelphia to the home of President Theodore Roosevelt in New York. Mother Jones’ organizing methods were unique for her time as she welcomed African American workers and involved women and children in strikes.
*Scheduling Note*
We will have one class at 1000 today. Child Care is available.
Conditioning
“Mother”
In teams of 4, with a 35:00 running clock:
- Run 1 mile with a seabag (60/40)
In time remaining, complete as many rounds as possible of:
- 8 Rope Climbs (OPWAAT)
- 16 Synchro Burpees /w High-Five (4 people working)
- 32 Kettlebell Swing Relay
- 64 Synchro Kettlebell or Dumbbell Thrusters (50/35) (2 people working)
- 128 Calorie Row (OPWAAT)
- 64 Synchro Kettlebell or Dumbbell Thrusters (50/35) (2 people working)
- 32 Kettlebell Swing Relay
- 16 Synchro Burpees /w High-Five (4 people working)
- 8 Wall Walk Relay
Sep 2, 2016
*Scheduling Note*
There will be one class at 1000 on Monday, September 5.
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a 0845 weightlifting class.
0845 Weightlifting
1000 CrossFit
With a partner, 2:00 of work, 1:00 of rest, 4 rounds (12:00 total).
Partner 1: 1:00 Max Calorie Assault Bike
Partner 2: 1:00 Max Burpees
After 1:00, switch stations immediately. Once both partners have completed 1:00 of work at each station, you will rest for 1:00 and repeat for 4 total rounds.
Then rest 5:00…
With a partner, 2:00 of work, 1:00 of rest, 4 rounds (12:00 total).
Partner 1: 1:00 Max Calorie Row
Partner 2: 1:00 Max Wall Balls (30/20)
After 1:00, switch stations immediately. Once both partners have completed 1:00 of work at each station, you will rest for 1:00 and repeat for 4 total rounds.
