Archives for September 2013

Tuesday, October 1

1. Gym Skill Work: Handstands/Handstand Walking/Handstand Pushups
2. Gym WOD – “The Good Life”
3 rounds of:
500m Row
12 Burpees
21 Box Jumps -24″ M/20″ W

INSPIRATIONAL – HOW GREAT I AM

 

NAU M/W 9-24-2013

 

NAU Gets a little taste of FRAN!!!!

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September 30, 2013

Warm Up: 

Bear Crawl – Forward Roll – Line hops – 5 Monkey Hangs – 10 Dot Drills – 5 Burpees

Skill: Rope Climbs and Push Press

WOD: 

5 Rounds

1 Rope Climb

10 Knees To Elbows

12 DB Push Press

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Heavy Squat Day

IMG_1113WOD – Climbing Squats For Load

Overhead Squat 1-1-1

Front Squat 1-1-1

Back Squat 1-1-1

Increase weight each set.

Overhead Squatting Safely [wmv][mov], Front Squat Good/Bad Bi-panel [wmv][mov], Back Squat Geometry [wmv][mov]

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Monday, September 30

1.  OTM x12
Odd minutes: 6 Pistols, alternating legs
Even minutes: 3-5 HSPU (4-6″ deficit for those who have HSPU)

2. Gym Skill work:
10 x 10 unbroken box jumps at a height that is higher than you are used to using.

3. Gym WOD:
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

greatness

It’s Here! September’s Newsletter!

Extra! Extra!

Who is September’s Athlete of the Month?

September 2013 Newsletter

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In case you missed the August newsletter, check it out HERE! We had just figured gotten the newsletters uploaded and this one was missed by many. To see archives of previous newsletters, go to our Newsletters page under the Community tab at the top of our new website!

Sunday Funday

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It was a pretty quiet day at the gym. Make up options were Shoulder Press/Hip Extensions, Front Squat/Box Jumps, or Grand Canyon Empathy. Kait celebrated her 21st birthday with us this morning!
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Saturday – Sunday, September 28-29

Saturday

1.  20 rep max, unbroken TnG Squat Snatches

2. Tempo Deadlifts:  5×5 climbing
4-5 seconds count to descend bar to the ground – stay very tight in core
1 second hold at bottom, stay tight!
Explode up, 1 second hold at top

3.  Gym Mobility work

4.  Gym WOD:  GC Empathy

5.  SICest competitors: Practice a segment of the competition workout with your team, either today or tomorrow

 

For those who are competing in AC2 next weekend, please plan to workout Monday, Tuesday, and Wednesday, and then you will be done.  Scale today’s workout back so you’re not too sore to give a good effort next week.

Sunday

REST DAY – or test the SICest workout if you’re competing on the 19th

Attachment-1(1)

Team Rx Workout 1
For time: (15:00 cap)
A.  4 rounds:
5 Deadlifts 205lbs
10 Burpees Over Barbell
B.  4 rounds:
3 Squat Clean 205lbs
10 CTB Pull-ups
C.  4 rounds:
5 Deadlifts 205lbs
15 Push-ups (hand release)
D.  4 rounds:
5 Deadlifts 205lbs
10 Chest To Bar Pull-ups

*Workouts are completed in order.
*One athlete is assigned to each workout
*The same barbell is used for all workouts
*Score is time to complete all four workouts.

Deadlift movement standards:
*Bar starts on ground
*At top, open knees, open hips & shoulders behind bar
*Bar may not be dropped

Burpees Over Barbell movement standards:
*Chest & Thighs to ground
*2 foot hop over barbell (both feet pass over the bar at the same time)

Squat Clean movement standards:
*Barbell starts on the ground
*Received on shoulders
*At top, open knees, open hips & elbows in front of bar

Chest To Bar Pull-up movement standards:
*Arms straight at bottom
*Bar contacts chest bellow clavicles

Push-ups (hand release) movement standards:
*Arms straight at top
* Hands completely off ground at bottom
*Chest and thighs leave ground simultaneously

Team Intermediate Workout 1
For time: (15:00 cap)
A.  4 rounds:
5 Deadlifts 155lbs
10 Burpees Over Barbell
B.  4 rounds:
3 Squat Clean 155lbs
10 Pull-ups
C.  4 rounds:
5 Deadlifts 155lbs
15 Push-ups (hand release)
D.  4 rounds:
5 Deadlifts 155lbs
10 Pull-ups

*Workouts are completed in order.
*One athlete is assigned to each workout
*The same barbell is used for all workouts
*Score is time to complete all four workouts in order.

Deadlift
*Bar starts on ground
*At top, open knees, open hips & shoulders behind bar
*Bar may not be dropped

Burpees Over Barbell
*Chest & Thighs to ground
*2 foot hop over barbell (both feet at the same time)


Squat Clean movement standards:
*Barbell starts on the ground
*Received on shoulders with elbows in front of bar
*At top, open knees, open hips & elbows in front of bar

Pull-up movement standards:
*Arms straight at bottom
*Chin over the bar at the top

Push-ups (hand release) movement standards:
*Arms straight at top
* Hands completely off ground at bottom
*Chest and thighs leave ground simultaneously

 

Good Morning, SHOULDERS!

IMG_1010CrossFit WOD

7 Rounds for Time:
21 Shoulder Press -75 lb.M/55 lb.W
21 Hip Extensions

Compare to March 2011

IMG_1011Strength Focus

Complete 8 rounds:
2 Front Squats @ 90% 1RM
5 Box Jumps -30-36″

Rest 2-3 min. between rds.

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Some serious faces of grit today!  Love it!

IMG_0979 IMG_0959 IMG_0958 IMG_0956 IMG_0952IMG_1006IMG_0972 IMG_1005IMG_1000Lots of new faces entering into our groups!  Welcome to Tony, who’s first class was today!, Ben E., Evan, Kasper, and Rosie!  Also welcome our visitors, Kent from Wildcat CF (Tucson), Andreas from Mad City CF (IN), Alina from CF Zilant (Russia), Trudy from CF Full Throttle (Tucson) and Holly’s friend, Elana from Cali!

September 26, 2013 – Cleans for Load

Warm Up: Run 400M or 3-5 minutes of double unders

Skill: CleanC&J board

WOD:

Clean for Load

3-3-3-3-3

 

 

Steve C&J 2Steve C&J 1

A big thanks to Coach Steve today for helping teach the NAU class how to Clean! 

Steve C&J group C&J