Month: October 2016
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Boot Camp August 18, 2015 (Wednesday)
Read More: Boot Camp August 18, 2015 (Wednesday)Hello Boot Campers! Here’s a quick & easy way to “keep it clean” while you closeout the summer season! We will start a friendly, healthy habit and accountability challenge soon. Our Focus is: Cleaner Eating HabitsHealthy Decisions (including a daily salad/veggies)Smarter Portions of Food3 Days of Exercise Boot Camp and/or Barbell Club*All workouts/food tips will…
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WOD August 18, 2015 (Tuesday)
Read More: WOD August 18, 2015 (Tuesday)Complete for time:5 Mile Run (800m x 10)*Time Cap 48 Minutes
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WOD August 17, 2015 (Monday)
Read More: WOD August 17, 2015 (Monday)Full Clean 1 x 1 @ 95% of your 1 rep max full cleanBack Squat1 x 1 @ 95% of your 1 rep max back squat Complete for time:45 Thrusters (95/65)45 Pull Ups*8 minute cap
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Gymnastics August 15, 2015 (Saturday)
Read More: Gymnastics August 15, 2015 (Saturday)Gymnastics Skills and Drills Day! Gymnastics is the big portion of the pyramid shape. A lot of athletes power their way through movements -like ring and bar muscle ups without proper body positioning. Without the basic fundamentals of balance, movement, flexibility, strength, control, and body positioning, the athlete will eventually experience injuries. Without correction, these…
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Boot Camp August 14, 2015 (Friday)
Read More: Boot Camp August 14, 2015 (Friday)Today’s workout:The 5:30a crew had a total of 13 teams.Team of three1 Mile Plate Carry 45/25300 Wall Balls 20/143000 Meter Row *Each partner carries a plate*Rotate wall balls every 10 reps*Wall Ball must never touch the ground *Rotate rowing every 200 meters
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WOD August 14, 2015 (Friday)
Read More: WOD August 14, 2015 (Friday)Split Jerk2 x 1 @ 90% of your 1 rep max split jerkOverhead Squat2 x 1 @ 90% of your 1 rep max overhead squatComplete 2 rounds for time:10 HSPU 20 Weighted Pistol Squats 30 Overhead Squats (95/55)
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Gymnastics August 12, 2015 (Wednesday)
Read More: Gymnastics August 12, 2015 (Wednesday)Chris has a very busy schedule. He finally got to join the gymnastics class today. Chris rocked everything I threw at him on the Tumbl Track. The pic is his first try at head spring movement. He rocked the other trys!
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WOD August 13, 2015 (Thursday)
Read More: WOD August 13, 2015 (Thursday)800m Run x 6Record your fastest run*Spend the first 15 minutes of class foam rolling and becoming flexible
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Boot Camp August 12, 2015 (Wednesday)
Read More: Boot Camp August 12, 2015 (Wednesday)The mental preparation is most important. Bring the tools that’ll help you finish the job. To the 5:30a Crew, I’m very proud of the people that completed the entire warm up and I definitely respect the effort of everyone else. 4:30 Crew, bring your workday frustration to the gym. Today is a good day for…
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WOD August 12, 2015 (Wednesday)
Read More: WOD August 12, 2015 (Wednesday)Full Snatch3 x 1 @ 90% of your 1 rep max full snatchComplete for time:25 Overhead Squats (95/65)30 Hang Power Snatch (95/65)35 American Swings (70/53)40 Toes to Bar
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CrossFit – Tue, Dec 31
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Power Snatches 10 Lateral Burpees 5 Toes to Bar Rx Bar 115/75 Metcon (Time) 5 Rounds For Time 5 Wall Walks 10 DB Overhead Lunges (2-DB) Rx DB 40/25 Rx + DB 50/35
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CrossFit – Mon, Dec 30
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Russian KB Swings 10 Pistols 15 Hand Release Push Up Rx KB 70/53 Rx+ Vest 20/14 KB 70/53 Metcon (Time) For Time 21-15-9 Pull Ups Clusters Rx Bar 95/65 Rx+ Vest 20/14 Bar 95/65
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CrossFit – Sun, Dec 29
CrossFit One World – CrossFit Overhead Squat 10 Min E2MOM 5 Rep Overhead Squat @ 70 % 1 RM Overhead Squat LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row