(910) 612-2203

Wednesday: April 23, 2014

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Coaches K, Jeff and Richie are competing this weekend in the Vengeance Games at Broadway at the Beach. Come out and support your team. They’ll be there all day Saturday & Sunday!

ENDURANCE

“Miracle Mile”
Sprint 400 meters
25 x Kettlebell Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 x Box Jumps
200m Sprint
200m Walking Lunges (no weight)
Burpees x 25
Sprint 400 meters with 20 lb. Medicine Ball

FITNESS

If you did not complete this yesterday then today ——

A. Establish a max set of dead hang pull-ups (pronated grip, feet together, toes pointed).

*If you’ve got your five- film it and post to our facebook page.*

B.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds

C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Burpees
12 Kettlebell Swings

AIM

If you did not complete this yesterday then today ——

A. Establish a max set of dead hang pull-ups (pronated grip, feet together, toes pointed).

*If you’ve got your five- film it and post to our facebook page.*

B. Four sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

C. Complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Squat Clean x 6 reps
Hand-Release Push-Ups x 12 reps

SPORT

A. Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets

B. Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C. Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…

D. Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

 

CROSSFIT MOMS

Advanced
21-15-9
Kettlebell deadlifts 32kg
Overhead squats #65

Intermediate
21-15-9
Kettlebell deadlifts 24kg
Overhead squats #45

Beginner
15-12-9
Kettlebell deadlifts 16kg
Overhead squats #15-25

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Tuesday: April 22, 2014

CF Kids Summer 2014 Flyer

Click image to enlarge.

Register your StrongKid here and use code “early bird” to save $25! Click image above to enlarge

FITNESS & AIM

Four sets for max reps of:
In five minutes, run 600 meters, and then complete as many reps as possible of:
Unbroken Pull-Ups
115/75 lb. Push Press
Rest exactly 5 minutes between sets.

SPORT

A. Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps

B. In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.

C. Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.

D. Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

 

CROSSFIT MOMS

Rest Day

 

 

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Monday: April 21, 2014

Tabata Abs

The Saturday class gets a dose of Coach Jeff’s Tabata Abs

FITNESS

A. Three sets of:
Back Squats x 8-10 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds
Hollow Hold/Rocks x 45-60 seconds
Rest 60 seconds

B. Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar (controlled kipping only, scale to knees to chest or strict on floor)

 

AIM

A. Five sets of:
Back Squat x 3-5 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds

B. Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar

 

SPORT

A. Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110

B. Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed

C. Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

 

CROSSFIT MOMS

Advanced
5 rounds
10 medicine ball cleans #12
10 wall ball #12

Intermediate
4 rounds
10 medicine ball cleans #10
10 wall ball #10

Beginner
3 rounds
10 medicine ball cleans #8
10 wall ball #8

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Saturday: April 19, 2014

Larry H qualified for the CrossFit Regionals age 60+ division. At the Master's Regional level, athletes has 4 workouts to complete in 3 days. Good luck Larry!

Larry H qualified for the CrossFit Regionals age 60+ division. At the Master’s Regional level, athletes have 4 workouts to complete in 3 days. Good luck Larry!

TEAM WOD

“Event 4”

100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target 

CROSSFIT MOMS

Advanced
3 rounds
20 wall ball #12-14
20 one-armed kettlebell swings 12kg
20 push ups
20 pull ups

Intermediate
3 rounds
15 wall ball #10-12
15 one-armed kettlebell swings 8kg
15 push ups
15 pull ups

Beginner
3 rounds
10 wall ball #6-8
10 one-armed kettlebell swings 4kg
10 push ups
10 pull ups

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Friday: April 18, 2014

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Recording your results allows you to challenge yourself to improve when the WOD, the movement, or the strength move appears again. How measure your gains if you don’t record your results?

FITNESS & AIM

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs.)
30 Pull-Ups

 

SPORT

A. Take 15-20 minutes, not more, to establish a 1-RM Snatch

B. Take 15-20 minutes to warm-up to a heavy-ish Clean & Jerk
Rest as needed, and then…

C. Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.
TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, MINUS 1 lb for every second over 2 minutes (for males) or 3 minutes (for females) it takes to complete “Fran.” ADD 1 lb for every second under 2 minutes (males) or 3 minutes (females).

Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244

 

CROSSFIT MOMS

Advanced
5 rounds
10 front squats #65
10 pull ups

Intermediate
4 rounds
10 front squats #45
10 pull ups or progressions

Beginner
3 rounds
10 front squats #25
10 pull up progressions

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Thursday: April 17, 2014

Reserve your bike!

Reserve your bike!

FITNESS & AIM

Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

 

SPORT

Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort

Run
Row
Airdyne

 

CROSSFIT MOMS

Rest Day

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