Archives for December 2016

Scott’s last Strong (Hu)Man Saturday at CFF

10 minute ascending-rep ladder:img_6409
Atlas stone to the shoulder (BWT stone)
Box jump at 24″
(1 rep of each,then 2 of each, then 3… keep adding 1 rep to each movement for 10 minutes)

 

 

 

 

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“Blitzen”

Strength:

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)
On the Minute x 10img_6284

Set #1 – 3 Complexes @ 40% of 1RM Front Squat

Set #2 – 2 Complexes @ 50% of 1RM Front Squat

Set #3 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Set #4 – 1 Complex @ 65% of 1RM Front Squat

Set #5 – 1 Complex @ 70% of 1RM Front Squat

Sets #6 – Sets #10 build to heavy complex for todayimg_6286
Build to a heavy complex. Record highest complex.

WOD:

Snatch Complex EMOM:
Minutes 1 – 5 – 1 Muscle Snatch + 1 Power Snatch + 1 Full Snatch, increase weight based on Muscle Snatch
Minutes 6-10 1 Hang Power Snatch + 1 Power Snatch + 1 Full Snatch, increase weight each minute.

THEN,

“Blitzen”
5 Rounds:
20 Calorie Row
10 Thrusters (115/80#)

(10 minute cap)

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New Year and January Events

December 30th
fight

Friday night Fight Night AT THE GYM! Lisa and Mike will be getting the fights on Pay Per View in the third space. Anyone is welcome to come on over and watch! Potluck at 7 pm, fights start at 8. See you then!

December 31st
scott

Scott and Audrey are moving to the east coast (insert big sad face) and this Saturday is the last Strong (Hu)Man Saturday he will be coaching. So come to class at 8,9 or 10 for a final Scott Strong Man Hurrah! We will then have a potluck brunch following the 10:00 class to wish them well. Bring your strength and some breakfast food to share!

January 14th

January Free Saturday at 9:00 am!  Bring your family, bring a friend!  Tell everyone you know and don’t know to come and give CrossFit a try for the new year!  What do you love about CrossFit?  Share the love!

free-saturday

 

Make Up Day and Upcoming Events

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Thursdays are Make Up Day! Make up the workout you missed in the last 3 days, do some Core Development, or work on the skills of a movement you want to improve – or just chill and hang with great people!

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Welcome to Morgan and Rachel from CF Fury,!  Morgan just competed with us at AC2!  Gettin’ after it on the Dirty Thirty at elevation!

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Welcome back to Sam, visiting again from CF Infinite Strength!  Loving seeing Sam and his kids consistently return to visit!

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Ben took “The Chief” to a whole new level today and performed it with honor in his turnouts!  We called it “The Captain” for him today, to congratulate his recent promotion to Captain!

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Great to Andy’s son, David, join us for a visit and do “Oasis” together!  He just started CF 6 months ago in CO!

fight

Friday night Fight Night AT THE GYM! Lisa and Mike will be getting the fights on Pay Per View in the third space. Anyone is welcome to come on over and watch! Potluck at 7 pm, fights start at 8. See you then!

scott

Scott and Audrey are moving to the east coast (insert big sad face) and this Saturday is the last Strong (Hu)Man Saturday he will be coaching. So come to class at 8,9 or 10 for a final Scott Strong Man Hurrah! We will then have a potluck brunch following the 10:00 class to wish them well. Bring your strength and some breakfast food to share!

Oasis

img_6195CrossFit WOD – “Oasis”

3 Rounds For Time:
500m Row
12 Deadlifts – 225# M/155# W
18 Toes-to-Bar

Strength Focus

Build to a heavy set of 3 touch-and-go Deadlifts

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Getting Uncomfortable –

Intensity and Power


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We can now bring the CrossFit charter to full circle by tying in intensity and power.  First let’s define some terms an explain why they are important to what we do in the gym.

What is intensity? Intensity is defined as magnitude, as of energy or a force per unit of area, volume, time, etc.

What is Power?  Power is defined as work done or energy transferred per unit of time; The time rate of doing work.

What is CrossFit’s definition of Intensity and Power? CrossFit has put these two words into more easily understandable terms in it’s definition of intensity. Intensity is power and power is Force x Distance / Time. Power and intensity is the good stuff that we want from our CrossFit workouts. It’s where we get results. Intensity pushes us past what we think we can do, in turn extending our limits.

CrossFit is performance-based fitness. We know we’re getting better when our performance increases. If we couldn’t measure our performance (our power output) then we would never know if we’re improving / becoming more fit. Our goal is to move large loads, long distances as quickly as possible.

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Next let’s clear up a common misconception related to intensity. It can be misused and misunderstood often. When you’re performing a 1 RM Deadlift, that is intense. When you hit a heavy triple on your back squat, that is intense. Although you’re not leaving a sweat angel on the floor before you leave the gym, you are preforming a whole lot of work with those low rep, heavy movements and your power output is going to be high. High power output = high intensity = results!

Fran is also intense. Fran is known for having the highest power output of any CrossFit benchmark workout because of the force exerted, distance you’ve moved your body and the weight as well as the time you’ve completed it in. It may only take you 5 – 10 minutes to complete the entire workout but the power output you achieve is much higher than that 20 minute chipper you think you need every day.

Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation. In short, intensity gets you what you want. It’s where the magic happens.
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Now that you understand mechanics, consistency, and intensity, here’s how they all fit together under CrossFit: while many of us assume that safety is the main concern with proper mechanics —it is certainly the safest way to train—it can’t be emphasized enough that sound technique is the most efficient and effective road to fitness. “Proper movements will allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.”

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Move well, be consistent and then go hard. Go to that dark place. Get uncomfortable. Find the good stuff.

“The Chief”

CrossFit Benchmark Hero WOD – “The Chief”img_6157
5 Cycles of 3 min AMRAP:
3 Power Cleans (135# M/95# W)
6 Push Ups
9 Air Squats

1 Min Rest after each cycle
**Only full completed rounds count

Compare to April 2016     Nov 2014 and MakeUp Day,
June 2013 and MakeUp Day,
February 2013 and MakeUp Day

 

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The Chief

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. – CrossFit.com

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And the next installment of Mike and Ryland perform “Stupid Human Tricks” is….

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Pull Ups holding Lisa with their Feet! There will be part two to this…stay tuned!

Dirty Thirty

“Dirty 30”img_6140
30 Box Jumps (24/20″)
30 C2B Pull-ups
30 KB Swings (53/35#)
30 Front Squats (115/80#)
30 Toes-to-Bar
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 bar facing burpees
30 Double-unders

 

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12 days of “Chrismukkah” aka “Haunikmas”

Team 12 Days of “Christmukkah”img_6114
Teams of 2 share the work, for time:
1 heavy a** team Clean and Jerk
2 DB Snatch – 70# M/50# W
3 Handstand Pushups
4 Pistols – alternating legs
5 (Golden) Ring Dips
6 Wall Ball shots – 20#/10′
7 Kettlebell Swings – 2 pood M/1.5 pood W
8 Box Jumps – 24″
9 heavy a** team Deadlifts
10 DB Thrusters – 45# M/35# W
11 Pullups
12 Back Squats (6 heavy a** unbroken Squats each)
Plays out like the song: 1, 2-1, 3-2-1,…10-9-8-7-6 thru 1, 11-10-9-8-7- thru 1, 12 all the way through 1 – TIME!

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2009 Regionals WOD

Feats of strength: img_6034
with a partner
Choose your weight
155/105   135/95   95/65  Weight stays the same for all three feats of strength.
3 min max distance carry with empty barbell and plates. (50′ is 1 rep X weight)
1 minute rest
3 minute max snatch  (# of snatch X weight)
1 minute rest
3 minutes max clean and jerk (# of C&J X weight)
record total weight moved for team of 2.

then:

2009 Regionals WOD
5 Rounds:
7 Deadlifts (275/185#)
30 Air Squats
7 Strict Handstand Push-ups

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Make Up Thursday

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