Archives for January 2016

Lift 10 Tons in February

Tomorrow is the first day of February which means it is time to switch up the skill work. We had a great month working on gymnastics skills. Many people got their first pull-ups! This month we are going to lift 10 tons using only the empty barbell with the focus being olympic lifts. We will break the snatch and clean and jerk down into pieces and work on executing each movement with perfect form. If you are lifting an empty 33# bar you would have to complete 607 lifts. If you come to the gym an average of 5 days a week you would need to execute 30 lifts a day to reach 20,000 pounds, so that is what we are going to do. 12234971_1103568506328677_4841996674369694120_n

Sunday, Sunday, Sunday!!

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Have YOU registered for the CrossFit Open Yet?

Click the video below to watch Coach Glassman talk about the CrossFit Open and a little bit of history with Pat Sherwod.

Fight Gone Bad

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3 rounds of:
Wall-ball, 20#/14#ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55#(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.       Compare to: August 2015 December 2014 October 2013  April 2013  Sept. 2011  June 2011  Sept 2010  June 2010  Aug. 2009 Sept. 2009

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Pull and Core

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2 rounds for time:
50 L pull-ups
50 AbMat sit-ups

Strength Focus:

Find a 1 Rep Max Push Jerk

 

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Make Up Thursday and YOGA

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YOGA is now on MONDAY at 7am and THURSDAY at 6am! It’s part of your membership…come get bendy with Tiana!

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NAU CrossFit 2 – Deadlift

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NAU CrossFit Takes On Tabata

Sorry M/W NAU CrossFit Class… didn’t get any WOD photos today…Just the board. =(

Deads and Dips

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21-15-9 reps for time of:
Deadlifts 275#/185#
Strict ring dips

Strength Focus: 1 Leg Bench Hip ThrustIMG_1311
5×5 each leg

 

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NAU CrossFit 2 – Tabata

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8 Rounds of 20 Seconds On, 10 Seconds Off:
Wallball Shots (20/14)
Sumo Deadlift High Pulls (95/65)
Double-Unders
Row (Calories)
Perform all 8 intervals at the first station before rotating to the next.

 

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Core and Overhead Squats

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3 rounds SLOWLY of:
95-lb./65-lb.* overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extension
Take your time and perform each rep slowly and methodically. No time recorded.

 

 

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