What’s happening Monday is so great I had to post it the Wednesday before.

What’s happening Monday is so great I had to post it the Wednesday before.

What’s happening Monday is so great I had to post it the Wednesday before.

Oh man oh man what a weekend!  Chico and I have been up to some pretty stupendous stuff for you all on Monday!

You may notice some changes when you come in on Monday morning…am I talking about the new ropes or wall ball shelves?  Nope.  Am I talking about all the new mobility bands??  Nope.  Am I talking about all the new slam balls???  Nope.  All those things are pretty awesome though!

You’re going to notice some changes up by the whiteboard…as in the whiteboard itself.  It’s now a 60″ tv screen!  All the WODs will be up there every day now in their digital glory.  We can’t all have handwriting as beautiful as Ryan Felix, so this is the next best thing.  You’ll all still record your WOD scores and lifts the old fashioned way with markers on the whiteboard.  Eyes on the future, but with one foot still firmly planted in tradition!

But wait!  There’s more!

We also have a new WOD clock!  This one has a lot more awesome features.  One feature I know you’ll all love is that when we do tabatas from now on, it displays what round you’re on.  No more, “Hey is this round 5 or 6?”  or “How many more rounds?”.  We have the old WOD clock over in the goat work area now, so you can use it when doing accessory work, and also for when running 400m for time.

Also, don’t forget that Keymon Maddox is at the box ALL DAY LONG from Progenex today.  Taste some protein, taste some pre-WOD, and pick what you like.  Sign it on the sheet and we’ll charge your CCF.  That’s it!  No need to pre-order and wait!  Don’t worry, as always we’ll be stocking the shelves in the lobby too to make sure we have some on hand.

Finally, don’t forget that this Wednesday, July 1st, our new morning schedule kicks off!  Now Monday/Wednesday/Friday CrossFit at 6am & Fusion at 7am.  Tuesday/Thursday CrossFit at 6 am & 7am.

More awesome to come next Monday, but it’s so big I can’t even announce it yet.  Let’s just get through this week first!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

A: STRICT SHOULDER PRESS – 2 REPS EVERY 15 SECONDS x 8 SETS (@50% of 1RM)

Working on controlled negative (3 counts) , but also perfect receiving position overhead with 2 count lockout. Coach to count tempo in unison.
B1: BB PUSH PRESS @ 30X2; 6-8 Reps; 3 Sets (increase load each set); 30 Sec
B2: FRONT LEANING REST ON LOW RINGS x :30 Sec (self timed); 3 Sets; 30 Sec

WOD: “CINDY JUMPS SHIP”:

15 MIN AMRAP: DOUBLE UNDERS  *Every time you break, you must perform:
5 Pull ups
10 Push Ups
15 Air Squats

SCALED “CINDY JUMPS SHIP” – 15 MIN AMRAP:
25 DOUBLE UNDERS or 50 SINGLES (may be broken)
+
3 x Ring Rows
6 x Push Up / Roll Ups
9 x Perfect Air Squats

Fusion: (7:30am & 6:30pm):

A: BOX STEP UPS – AMRAP in 6 MINUTES*
* @ :30 MARK – Stop atop box and do 5 Air Squats (fast)
* @ :60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

B: JUMP ROPE – AMRAP in 6 MINUTES*
*@ :30 MARK – Stop and do 5 DB Push Press
*@ :60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

C: KB SWING (light) – AMRAP in 6 MINUTES*
*@:30 MARK – Stop and do 5 Sit Ups
*@:60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

D: 10 M BEAR CRAWL + 10 M CRAB WALK – AMRAP in 6 MINUTES*
*@:30 MARK – Stop and do 5 Alt. Jump Lunges
*@:60 MARK – Stop and do 2 Burpees

 


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Warmup Sets: Deadlifts x 2 Reps – Every 15 Seconds x 8 Sets @ 40-50% of 1RM

Work Sets: 2 Bars (share with partners or groups lifting like loads)
3 SETS:
A1: Deadlifts x 10 Reps (Unbroken) @ 55% of 1RM; Rest exactly 30 Sec +
A2: Deadlifts x 10 Reps (UB if possible) @ 65% of 1RM; Rest 3 Min

WOD: 5 ROUNDS FOR TIME:

400 M RUN
6 HANG POWER CLEANS (HEAVY-ISH: 155/108#)
9 BURPEE OVER BARBELL

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

Tabata KB Swings: :20 ON / :10 OFF x 8 SETS – light, easy breathing

WOD: 8 SETS:

3 MIN AMRAP:
10 KBS russian
10 Sit Ups
100 meter run
3 min rest (during rest time, one attempt at FLR or PLANK Hold)

Hey gang!  First off yesterday was absolutely amazing with over 82 people coming in to WOD in just one day!  I say over 82 because that’s how many people’s names were actually on the whiteboard, but I definitely saw a few more people who didn’t post.  What an amazing day!  People keep asking me what they can do to help or support the gym, and my answer is always the same: keep coming, keep having fun, and tell all your friends!

I had to use the picture that Jeff posted a couple weeks back on Facebook for “what’s in the box?” (it was assault bikes in case you didn’t know) for today’s blog.  The reason why is because there is SO MUCH new equipment (in boxes) coming this week and next week.  I’m not going to say what just yet, but I’ll make Facebook posts as it comes in and we assemble it.  Let’s just say the gym is getting a face lift and you’re all going to be super stoked to get your WOD on each day!

Last and absolutely NOT least…this coming Monday, June 29th, Keymon Maddox from Progenex will be at CrossFit High Voltage ALL DAY LONG!  That’s right, normally our tastings with vendors happen only at night, but this time I’ve got him out all day starting with our morning classes, then the mid-day classes, and all night long!  No need to pre-order either!  We’ll have everything on hand, so whatever products you need, you sign the sheet and take your product right then and there.  No pre-order, no waiting for your protein, no hassle!  I know you’ve all been out of protein for a while and asking when he’s coming back, so here’s your chance!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT (20 MIN):
EMOM 12 (Running clock no break, 3 Movements, adding load between movements)
Technical Consistency & Postural Strength – The Clean

0-1: 1 x CLEAN (may be hang power clean, power clean, or squat clean)
1-2: 1 x CLEAN
2-3: 1 x CLEAN
(add weight)
3-4: 1 x CLEAN
4-5: 1 x CLEAN
5-6: 1 x CLEAN
(add weight)
6-7: 3 x CLEAN PULL (aka: CLEAN EXTENSION)
7-8: 3 x CLEAN PULL
8-9: 3 x CLEAN PULL
(add weight)
9-10: (1 + 1)HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension
10-11: (1+1)HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension
11-12: (1+1) HALT. CLEAN DL (knee)+ HALT. CLEAN DL (knee) + Finish+Extension

WOD: 8 MIN AMRAP:
Intention: Light weight, unbroken, fast turnover of rounds with heart rate high!

10 KBS (#53/35)
10 THRUSTERS (#75/55)
10 BURPEES

Fusion (7:30am & 6:30pm):

COMPLETE AS MUCH AS POSSIBLE IN 30 MIN CAP:

20 DB PUSH PRESS
20 DB HANG POWER SNATCH (ALTERNATING ARMS)
20 DB DOUBLE ARM ROW
20 DB THRUSTERS
20 DB ALTERNATING LUNGES

* EVERY 2 MINUTES STOP AND DO A 200 M RUN


Thursday’s Training:

CrossFit (4;30pm is Advanced Class and requires a test-in):

SKILL WORK: HEADSTAND PROGRESSION:
6 Minutes – Work in Partners :45 Work / :15 Transition x 3 Sets each. Coach each set from L1, move to L2 if mastered, L3 if mastered.

3 SETS:
Level 1: Tripod x 45sec
Note: Think of creating a triangle of support; with the head as the top and the hands as the two corners
Level 2: Headstand x 45sec
Note: If your hands are properly placed, the fingers should be just barely visible from the corner of the eyes
Level 3: Forearm Headstand x 45sec
Note: Cup the back of the head with the hands, entire forearm should be use to balance
Level 4: 45 Degree Hollow Body Hold
x 3sets

STRENGTH & DEVELOPMENT:

3 SETS:
A1: DB BENCH PRESS @ 30X1 x 8 Reps; 30 Sec Rest
A2: 10 x “bum raises” + 10 x “leg lifts”; rest in rotation – see L-Sit Video

3 SETS:
B1: ROPE PULL UPS* @ 20X1 or 20J1 x 4-6 Reps (self timed); rest in rotation
B2: 10 Reps Evil Wheels
* bottom hand is at top arm elbow – one arm will be dominant pull so switch evenly

SPRINTS: 20 MINUTE CAP:
In time remaining, divide class and allow to self-time these sprints. They may alternate stations or do all in a row. Goal is to accumulate 6 total sprints. Ensure rests are taken.

3 SETS: 20 SEC AIR ASSAULT SPRINT – 100% Effort // REST 2-3 MINUTES
3 SETS: 20 SEC HEAVY SLED PUSH (short choppy steps) – 100 % Effort // REST 2-3 MIN

 

 

Fitness (6:30pm):

GYMNASTIC SKILL PROGRESSION: THE PULL UP:

Pull up Skill Work Progression: Post
Level 1: Ring Rows Amrap @ 4010 x3, rest 2min
Level 2: Negative pullups 3×4 @ 90J1 OR 3×8 @50J1, rest 2min
Level 3: Negative pullups 3×4 @ 90J1, rest 2 min
Level 4: Amrap Strict pullups, rest 90 seconds x2
—then amrap kippingpullups, rest 90 seconds x2

STRENGTH, TECHNIQUE & DEVELOPMENT: BACK SQUAT:
Coach to lead sets in unison tempo:

4 SETS: Back Squats x 10 Reps @ 41X1; Rest 60 Sec between / add weight as earned

WOD: 3RFT:

400 M RUN
20 WALL BALL SHOTS
10 BURPEES