healthy-living

All posts tagged healthy-living

CrossFit Total/Happy Birthday Jack

Posted by Coach on January 18, 2018
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Friday January 19, 2018

🙂 Happy Birthday Jack G 🙂

WOD
Retest
CF Total
In this order:
-Back Squat
-Strict Press
-Deadlift
This is a Re-Test of September 25, 2017.
Use 1RM from Sept 25 as launchpad for setting bar weights.

Warm Up:
CrossFit Warm Up
3 Rounds
10 Air Squats
10 Push Ups
10 Pull Ups
10 Matador Dips
then
Barbell Warm Up

Snatch-Dubs-and Sumos/Snatch Skill Work

Posted by Coach on January 17, 2018
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Thursday January 18, 2018

Boot Camp:5:00-6:00pm

WOD
AMRAP12
10 Power Snatch 75/55/35
30 DUS
10 SDHP 75/55/35
30 DUS

Oly Strength:
7 Rounds-Build to a heavy set
Power Snatch+Low Hang Squat Snatch+Overhead Squat
then
Heavy Full Snatch
3×1 Between 85-92% 1RM

Warm Up:
600 m Tabata Row
then
Catalyst Warm Up
then
Burgener Warm Up

5:00
Mercedes 45-S/4+1
Kate W 25/3+2
Erin Gr 30-S/2+92
Katie S Rx 4+3
Gary Rx 3
Tim B Rx 3+44
Meghan W 35-S/4

6:00
Victor Rx 3+10
Mick 10 Cal Row/3
Jennay Rx 3+41
MKMC Rx 4+7

Se7en/Gymnasty Skills/Boot Camp

Posted by Coach on January 15, 2018
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Tuesday January 16, 2018

Boot Camp:5:00-6:00pm

WOD
7 Rounds
7 KB Snatches 53/35/27
10/7 Cal Row
7 Burpees to Plate (25#)

Cash Out:
3 Rounds of :60 with 2 min rest
Max Cals Bike
then
Tabata Hollow Rocks

Accessory Work:
E2MOMx7
10 C2B+10 Push Ups
then
Accumulate 25 Kipping HSPU

Warm Up:
:40/:10
Air Squats
Jumping Lunges
Plate Halos
Plate G2OH
Mountain Climbers
In Place Inch Worms
Dive Bombers
Kip Swings
then
Shoulder Mobility

Posted by Coach on January 14, 2018
Posted in: CFB Kids, WOD. Tagged: , , , , , , , , , , , , . Leave a comment

Monday January 15, 2018

CF Kids:Varsity(13-17 years)5:00-6:00pm

WOD

3 Rounds

50 DUs (180 singles)

15 Wall Balls 25/20/14

Cash Out:
50 GHD Sit Ups

50 T2B (As few rounds as possible-Work for Max Unbroken)

Strength:

Squat

OTMx5

5 Back Squats @ 75%

Deadlift

3×20 Unbroken, Recommended weight 185/135

Warm Up:

3 laps around Box

Then
High Leg Kicks front to back

Butt Kickers Back to Front
Hip Openers Front to Back
Broad Jumps Back to Front
Reaching Walking Calf Stretch Front to Back
Samson Lunges Back to Front
then

20 Air Squats

15 Push Ups

10 Pull Ups

10 Ring Dips

Team WOD/Boot Camp

Posted by Coach on January 12, 2018
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Saturday January 13, 2018

Boot Camp:8:15-9:15am
Team WOD:9:30-10:45am

WOD
Teams of 2
100 Cal Row
100 Deadlifts 135/95/65
80 Cal Row
80 Hang Power Cleans 135/95/65
60 Cal Row
60 Front Squats 135/95/65
40 Cal Row
40 Push Jerks 135/95/65
20 Cal Row
20 Clusters 135/95/65

WOD Prep: Not as a Team
On the Minute x 10
7 Overhead Squats 75/55/35
7 T2B

Warm Up:
Coach Led Dynamic Warm Up

Row, Row, Row your Rope/Back Squats/NO 6pm Class Tonight

Posted by Coach on January 11, 2018
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Friday January 12, 2018

Reminder!! No 6pm class tonight

WOD
1500/1050 m Row
100 DUs
50/35 cal Row
100 DUs
1500/1050 m Row

Cash Out:
25 per leg Farmer Carry Step Up 24/20 with 27/18# KB
then
25 Strict Pull Ups (use needed bands)

Strength:
Back Squat
8×2@ 93%

Warm Up:
:40 work/:10 rest
Air Squats
Jumping Jacks
In Place Samson Lunges
Spider Lunge
Mountain Climbers
In Place Inch Worms
Plate Halos (:20 right/:20 left)
Plate G2OH
Kip Swings
Levers/Lat Pull Downs

0500
Mercedes s 19:52
Kate RX 21:39
Jim N RX 22:08
Tim B RX 23:53
Matt K BIke 20:06
Allison S 21:53
Meghan W S 20:36
Erin GR S 24:24
Katie RX 19:20
Gary RX 19:29
Trent Bike 19:21

0600
Tim W S 22:33
Jeremy S S 24:06
Curtis RX 20:53
Rocky S 22:13
Jose JX 20:15
Jennay RX 19:12
MKMC RX 16:17

0700
TPC RX 21:59
Faarooq S 25:37
Tim G S 26:34

0900
Beetle RX 19:50
John MC Bike 20:27
Jon S Bike 17:59
Julio S 24:22
Rob S 20:53
Phil RX 20:44
Erin GA RX 18:30
Jaymi RX 15:19
Kristy RX 17:33
Jenn S 20:12

1000
Lisa S 22:29
Victoria S 23:56
Ade RX 22:31
Patrick S 24:20
Jack S 19:39
Brett RX 18:52
Mr. Reed RX 24:56

4:00
Sinker S 24:12
Julie S 24:33
Mrs. Reed S 20:27
Jocelyn RX 20:10

5:00
Melissa S 20:29
Mom MX 12:51
Dad RX 23:06
Vin RX 22:31
Matt B. S 22:37

Squat-Row-C&J/C&J Work/Boot Camp/

Posted by Coach on January 10, 2018
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Thursday January 11, 2018

🙂 Happy Birthday Mercedes 🙂
🙂 Happy Birthday Kathy 🙂
🙂 Happy Birthday Michelle C 🙂

Boot Camp:5:00-6:00pm
REMINDER!! No 6pm class tomorrow, Friday January 12. Staff Appreciation Dinner

WOD
5 rounds x 4:00 Complete 1 round and rest
30 Air Squats
20/15 Cal Row
7 C&J 135/95/65

Oly Strength:
EMOMx5
5 TnG Clean & Jerk 155/105/75

5×5
Clean High Pulls 110%

Warm Up:
10 Jumping Lunges
10 Push Ups
10 In Place Inch Worms
20 Spider Lunges
then
Catalyst Warm Up
then
Barbell Warm Up

0500
Mike 75
Carolyn 65
Louis Rx
Victor 85
Mercedes 65 & wt vest!
Kate 55
Lisa Rx
Meghan 65
Maria 65
Tim 115
Jim 225 (DL-Mod)
Katie Rx
Gary Rx
Matt Rx

0600
Jon Rx (clean only)
Vin Rx
Mickey 95
Curtis Rx
Kelley 55
Jeremy 75
Rocky 95
Joe 125
Jenny Rx

0700
Dave 95
Trent 95

9:00
John Mc. RX
Beetle RX
Milo 115
Jaymi 90
Metz 100
Christopher Mod
Victoria 85
Ace RX-Ski Erg
WW RX-Run
Lisa 45
Jamie 55
Leanne 65
Pinche Tim 22:13

10:00
Mr. Reed 115
Malopy RX
Jennifer 85
Brian 95
Ade RX
Mrs. Reed 85
Corinne RX
Julio 95
Ed RX

4:00
Sinker 95
Julie M. 45
Brett 115
Genelle 65
PJ 135
Meaghan 65

6:00
Donovan 95
Ian 🙂
Lori 55

7:00
Faarooq 95\75
Allison 75
Matt 115
Mike dips

Row-Wall Balls/CF Kids-Varsity

Posted by Coach on January 9, 2018
Posted in: CFB Kids, News, WOD. Tagged: , , , , , , , . Leave a comment


Wednesday January 10, 2018

CF Kids:Varsity(13-17 years)5:00-6:00pm
Open Gym:6:00-8:00pm

*Reminder!! We will cloase after the 5pm class this Friday, NO 6PM CLASS. Staff Appreciation Dinner.

WOD
On the 2:00 x 5 (10 Minutes)
25/18 Calorie Row
Any time remaining, Max Re Effort Wallballs 20/14/10
*Score is total Wall Balls

Warm Up:
Coach led Dynamic Warm Up with Mobility

Dubs-Sit Ups-Front Squat/C2B-T2B Practice/Bring A Buddy/Boot Camp

Posted by Coach on January 8, 2018
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Tuesday January 9, 2018

Boot Camp:5:00-6:00pm
Bring A Buddy:All Day, All Sessions.

WOD
AMRAP15
60 DUs
30 Sit Ups
15 Front Squats 115/85/65

Cash Out:
Work to be done after class for supplemental training
3 attempts of :60/rest 2 min
Max Cal Bike.

Accessory Work:
Unbroken C2B
1-2-3-4-5-6-7-8-9-10
Rest 2 min
Unbroken T2B
10-9-8-7–6-5–4-3-2-1

Warm Up:
:40 work/:10 rest
Air Squats
Jumping Jacks
In Place Samson Lunges
Spider Lunge
Mountain Climbers
In Place Inch Worms
Plate Halos (:20 right/:20 left)
Plate G2OH
Kip Swings
Levers/Lat Pull Downs
then
PVC DROM

5:00
Mercedes s-65\385
Jim N. RX\355
Kate 55\303
Pedro RX\280
Gary RX\433
Matt K. s\405
Katie RX\470
Carolyn 75\325
Mrs. PhilbinRX\459
Tim RX\377
Coffey RX\355

6:00
J’Nae RX\380
Curtis RX\486
Jose JX\510
Kelley s-65\308
Tim W. s-95\376
Jon s\347
Mickey row-85\375
Vin RX\410
Victor s-75\446

7:00
Jennifer s-75/402
Jeremy s-95/315

8:00
TPC 95/415

9:00
Beetle Rx 463
Bill O S-75/285
Eddie Rx 510
Ray Rx 396
Jaymi Rx 520
Kristy Rx 505
Corinne S-75/410
Nacho Row 300-115 From Rack/420
Tom S-45/320
Leanne S-65/335

10:00
Ron 95/2+84
Halle Rx 3+93
Genelle S-75/3+100
Mel T S-65/3+208
Matt D S-95/3+82
Louis Rx 3+20
Jack S 4
Ade Rx 4+70

4:00
Sinker 95\ 3
Brigid s-45\ 2
Mrs. Reed s-65\ 3-217
Brett Rx\ 3
Malopy mod.\ 🙂
Murph s-95\ 3-168
Victoria Rx\2-94

1800
Christine s\65\ 395
Fred s\95\210
Lynne s\65\275
Julia s\85\355
Mike A s\95\315
Jackie s\ 75\ 305
***Jessica 315
***Lordes 315
Tim G. s\115\ 286

1900
Jeremy RX- 427
Faarooq s\d 115- 115
Drake s\95- 305
Mike H – 420
Matt B s\115- 413
Chuck RX- 345
Kelly RX- 514