Thursday, August 30, 2012
Strength:
2x15 back squat @ 1/2 BW + 15% BW
WOD:
21-15-9
Clean - power or squat (135/95)
Ring dips
Mobility:
Super friend Day
-Calf reef
-thoracic extension
Sunday, September 2, 2012
08.29.2012
Wednesday, August 29, 2012
WOD:
"Filthy Fifty"
50 box jumps (24")
50 jumping pullups
50 KB swings (35)
50 walking lunges
50 knee-to-elbow
50 push press (45/30)
5 back extensions
50 wall balls (20/14)
50 burpees
50 double unders
Top RX scores:
Ken 24:18
Libby 25:4
08.28.2012
Tuesday, August 28, 2012
Skill:
5x7 toe-to-bar, 1 min rest in between
WOD:
7 min amrap
3-6-9-12-15-18-21-....
Thruster (115/85)
SDHP (115/85)
Mobility:
Elbow bind stretch on box w/PVC
OH band flexor stretch
Wall squat
Top RX scores:
Heather - Round of 12 + 9 reps
Ken - Round of 12
Sunday, August 26, 2012
08.24.2012
Friday, August 24, 2012
Skill:
1-2-3-4-1-2-3-4
OH Squat (5RM)
30 Double Unders
WOD:
Death by pullups
When you are out, switch to death by wall ball situps (25/20)
Mobility:
Couch stretch
3 min each position, each side
Hip to Ground
sit up
Top Scores:
Libby: 16 rounds
Maxwell & Drew: 15 Rounds
Skill:
1-2-3-4-1-2-3-4
OH Squat (5RM)
30 Double Unders
WOD:
Death by pullups
When you are out, switch to death by wall ball situps (25/20)
Mobility:
Couch stretch
3 min each position, each side
Hip to Ground
sit up
Top Scores:
Libby: 16 rounds
Maxwell & Drew: 15 Rounds
08.23.2012
Thursday, August 23, 2012
Strength:
10 min EMOM @ 70% 1RM
1 strict press
2 push press
3 push jerk
WOD:
For time
Strength:
10 min EMOM @ 70% 1RM
1 strict press
2 push press
3 push jerk
WOD:
For time
Row 2K
Mobility
10 min squat test
Best Times:
Emily 7:25
Zac: 7:12
Yes...she beat 90% of the boys.. :)
Mobility
10 min squat test
Best Times:
Emily 7:25
Zac: 7:12
Yes...she beat 90% of the boys.. :)
08.22.2012
Wednesday, August 22, 2012
Strength:
10 min EMOM (70% 1 RM)
1 full clean
1 hang clean
1 full clean
WOD:
4 rounds
Strength:
10 min EMOM (70% 1 RM)
1 full clean
1 hang clean
1 full clean
WOD:
4 rounds
4 min AMRAP
10 KB Swings (70/53)
10 Box Jump (30/24)
Rest 4 min
Mobility:
Pigeon on box - load butt back, fold forward @ hip, start vanilla then hunt around
5 min each side
Top RX Times:
Campbell 12 Rounds + 11 Reps
Libby: 13 Rounds + 3 Reps
10 KB Swings (70/53)
10 Box Jump (30/24)
Rest 4 min
Mobility:
Pigeon on box - load butt back, fold forward @ hip, start vanilla then hunt around
5 min each side
Top RX Times:
Campbell 12 Rounds + 11 Reps
Libby: 13 Rounds + 3 Reps
08.21.2012
Tuesday, August 21, 2012
Strength:
Back Squat
1x30 @ 50% BW + 5% BW
WOD:
5 Rounds for Time
200 m run
20 air squats
Mobility:
Super friend lying IR shoulder stretch
Exaggerated front rack with band
Scapula rip-off stretch
straight arm turn away w/band
Congrats to Kyle (5:45) and Micaela (6:50) for best RX times
Strength:
Back Squat
1x30 @ 50% BW + 5% BW
WOD:
5 Rounds for Time
200 m run
20 air squats
Mobility:
Super friend lying IR shoulder stretch
Exaggerated front rack with band
Scapula rip-off stretch
straight arm turn away w/band
Congrats to Kyle (5:45) and Micaela (6:50) for best RX times
08.20.2012
Monday, August 20, 2012
Skill:
10 min handstand pushup practice
WOD:
3 Rounds for Time
20 wall balls (20/14)
30 toe-to-bar
40 burpees
Skill:
10 min handstand pushup practice
WOD:
3 Rounds for Time
20 wall balls (20/14)
30 toe-to-bar
40 burpees
800 m run
Mobility:
OH Banded scapular stretch
Pigeon stretch on box
Congrats to Sarah (32:55) and Zac (36:26) for best times!
Mobility:
OH Banded scapular stretch
Pigeon stretch on box
Congrats to Sarah (32:55) and Zac (36:26) for best times!
08.17.2012
Friday, August 17, 2012
Skill:
5 min to find max unbroken double unders
WOD:
For time with a partner
100 Thrusters (115/95)
* one person working at a time. Each time the weight is set down/partners switch who is doing work, partner that was just doing thrusters does 1/2 the # of double unders they found during skill work BEFORE the other partner starts doing thrusters.
Mobility:
Super Samson
Bulgarian jump out stretch
Way to go Team Fat Bottom Girls! Best RX time of 29:48
Skill:
5 min to find max unbroken double unders
WOD:
For time with a partner
100 Thrusters (115/95)
* one person working at a time. Each time the weight is set down/partners switch who is doing work, partner that was just doing thrusters does 1/2 the # of double unders they found during skill work BEFORE the other partner starts doing thrusters.
Mobility:
Super Samson
Bulgarian jump out stretch
Way to go Team Fat Bottom Girls! Best RX time of 29:48
08.16.2012
Thursday, August 16, 2012
Strength:
3x10 Back squat @ 50% BW+20#
WOD:
Tabata
Row
Pushup
Squat
Strength:
3x10 Back squat @ 50% BW+20#
WOD:
Tabata
Row
Pushup
Squat
Situp
Pull ups
*rest 1 min between movements
Mobility:
Peanut on low thoracic
Hip capsule mobility
Straight leg hamstring roll back stretch
Pull ups
*rest 1 min between movements
Mobility:
Peanut on low thoracic
Hip capsule mobility
Straight leg hamstring roll back stretch
08.15.2012
Wednesday, August 15, 2012
Skill:
10 min EMOM
2 HSPU or
1 wall walk
WOD:
3 Rounds for time
6 deadlift (275/185)
Skill:
10 min EMOM
2 HSPU or
1 wall walk
WOD:
3 Rounds for time
6 deadlift (275/185)
12 box jumps (24/20)
18 toe-to-bar
Mobility:
1st rib mobility
Tricep reef on barbell
Ball on anterior delt
Sub-scapular mash
Top RX scores: Ken (6:01)
Step it up ladies! Ellen was our top woman with 10:40 using 175#. So close to RX she can taste it.
18 toe-to-bar
Mobility:
1st rib mobility
Tricep reef on barbell
Ball on anterior delt
Sub-scapular mash
Top RX scores: Ken (6:01)
Step it up ladies! Ellen was our top woman with 10:40 using 175#. So close to RX she can taste it.
08.14.2012
Tuesday, August 14, 2012
Skill:
1-2-3-4-5 pistols each leg
10-8-6-4-2 knee-to-elbow
WOD:
300 Double unders
5 burpees EMOM
Top RX scores: Max (4:40) and Libby (6:47)
Skill:
1-2-3-4-5 pistols each leg
10-8-6-4-2 knee-to-elbow
WOD:
300 Double unders
5 burpees EMOM
Top RX scores: Max (4:40) and Libby (6:47)
08.13.2012
Monday, August 13, 2012
Skill: Thoracic extension
WOD:
For weight
15 rounds
1 power snatch
5 OH squats
Skill: Thoracic extension
WOD:
For weight
15 rounds
1 power snatch
5 OH squats
*start light and add weight each round
Top scores: Jonny (145) and Micaela (85)
Top scores: Jonny (145) and Micaela (85)
Sunday, August 12, 2012
08.10.2012
Friday, August 10, 2012
Skill:
Hip/Hamstring Mobility
-pigeon on low box
-scapula stretch
-ball on exterior shoulder, rotators
WOD:
5 rounds for time 5 Card Draw
400 m run
Draw a card when you come in from your run and do as the card prescribes:
Hearts = Tire flips
Clubs = Burpee Box Jumps (30/24)
Spades = sled push (140#)
Diamonds = GHD situps
Joker = 1000m row
Reps:
# = face value
J = 11
Q = 12
K = 13
A = 14
How did everyone like that it was a pinochle deck? :-P
Skill:
Hip/Hamstring Mobility
-pigeon on low box
-scapula stretch
-ball on exterior shoulder, rotators
WOD:
5 rounds for time 5 Card Draw
400 m run
Draw a card when you come in from your run and do as the card prescribes:
Hearts = Tire flips
Clubs = Burpee Box Jumps (30/24)
Spades = sled push (140#)
Diamonds = GHD situps
Joker = 1000m row
Reps:
# = face value
J = 11
Q = 12
K = 13
A = 14
How did everyone like that it was a pinochle deck? :-P
08.09.2012
Thursday, August 9, 2012
Skill:
EMOM for 7 minutes
1 strict press
1 push press
1 push jerk
70% 1RM
WOD:
For time
21-15-9
Box jumps (30/24)
KB Swings (70/53)
Pullups
Mobility:
Butterfly barbell roll on scrotch
Super butterfly
Quiditch stretch
Sit on ball figure 4 stretch
Top RX Times: Beau (8:52)
No female RX - but lots of women advancing to the 44# KB :)
Skill:
EMOM for 7 minutes
1 strict press
1 push press
1 push jerk
70% 1RM
WOD:
For time
21-15-9
Box jumps (30/24)
KB Swings (70/53)
Pullups
Mobility:
Butterfly barbell roll on scrotch
Super butterfly
Quiditch stretch
Sit on ball figure 4 stretch
Top RX Times: Beau (8:52)
No female RX - but lots of women advancing to the 44# KB :)
Thursday, August 9, 2012
08.08.2012
Skill:
2x15 Back Squat @ 50% body weight + 10#
WOD:
For time
15-14-13...-3-2-1
Wall Balls (20/14)
1-2-3...-13-14-15
Burpees
Mobility:
Hand Anchored Thoracic Extension
Super Samson
Unglue quads from knee to hip (smash n mash)
Top RX scores:
Libby (15:16)
Beau (16:57)
2x15 Back Squat @ 50% body weight + 10#
WOD:
For time
15-14-13...-3-2-1
Wall Balls (20/14)
1-2-3...-13-14-15
Burpees
Mobility:
Hand Anchored Thoracic Extension
Super Samson
Unglue quads from knee to hip (smash n mash)
Top RX scores:
Libby (15:16)
Beau (16:57)
Wednesday, August 8, 2012
08.07.2012
Tuesday, August 7, 2012
Skill:
1-2-3-4 pistols, each leg
WOD:
Sprint 1 min, rest 1 min
Sprint 1 min, rest 50 sec
Sprint 1 min, rest 40 sec
Sprint 1 min, rest 30 sec
Sprint 1 min, rest 20 sec
Sprint 1 min, rest 10 sec
Sprint 1 min, rest 20 sec
Sprint 1 min, rest 30 sec
Sprint 1 min, rest 40 sec
Sprint 1 min, rest 50 sec
Sprint 1 min, rest 1 min
Mobility:
Wrist mobility w/band distraction
Bully w/high band tie neck in
Exaggerated front rack w/high band
Skill:
1-2-3-4 pistols, each leg
WOD:
Sprint 1 min, rest 1 min
Sprint 1 min, rest 50 sec
Sprint 1 min, rest 40 sec
Sprint 1 min, rest 30 sec
Sprint 1 min, rest 20 sec
Sprint 1 min, rest 10 sec
Sprint 1 min, rest 20 sec
Sprint 1 min, rest 30 sec
Sprint 1 min, rest 40 sec
Sprint 1 min, rest 50 sec
Sprint 1 min, rest 1 min
Mobility:
Wrist mobility w/band distraction
Bully w/high band tie neck in
Exaggerated front rack w/high band
08.06.2012
Monday, August 6, 2012
Skill:
Shoulder and thoracic mobility
WOD: "Death By Thrusters"
Minute 1 - 1 Thruster
Minute 2 - 2 Thruster
Minute 3 - 3 Thruster
Minute 4 - 4 Thruster
....until failure
At failure, do 7 over-the-bar burpees until everyone has hit failure.
Congrats to Dominique (14 Rds Rx) and Tyler (12 Rds + 8 Rx)
Skill:
Shoulder and thoracic mobility
WOD: "Death By Thrusters"
Minute 1 - 1 Thruster
Minute 2 - 2 Thruster
Minute 3 - 3 Thruster
Minute 4 - 4 Thruster
....until failure
At failure, do 7 over-the-bar burpees until everyone has hit failure.
Congrats to Dominique (14 Rds Rx) and Tyler (12 Rds + 8 Rx)
Friday, August 3, 2012
08.02.2012
Thursday, August 2, 2012
Skill:
Jog 1 mile
WOD:
9 min AMRAP
3 muscle ups (sub-12 chest-to-bar pull ups + 12 ring dips)
6 thrusters (135/95)
Mobility:
Roll foot on ball
Anterior calf stretch
Ball on psoas
Top scores: Matt (3 rounds + 11) and Libby (2 rounds + 6)
Skill:
Jog 1 mile
WOD:
9 min AMRAP
3 muscle ups (sub-12 chest-to-bar pull ups + 12 ring dips)
6 thrusters (135/95)
Mobility:
Roll foot on ball
Anterior calf stretch
Ball on psoas
Top scores: Matt (3 rounds + 11) and Libby (2 rounds + 6)
Thursday, August 2, 2012
08.01.2012
Skill:
True GHD w/ partner
WOD:
4x
5 min AMRAP
2 wall walks
4 Deadlift (225/155)
6 burpees
*rest 5 minutes
True GHD w/ partner
WOD:
4x
5 min AMRAP
2 wall walks
4 Deadlift (225/155)
6 burpees
*rest 5 minutes
07.31.2012
Skill - working on your transition between a weight movement and body weight
1-2-3-4-1-2-3-4 OH Squat (use 5 RM weight)
7 Toe-to-Bar
WOD:
21-15-9
Cheek-to-ground pushup
400 m run
Top RX Scores: Campbell (5:22) and Sarah (6:44)
1-2-3-4-1-2-3-4 OH Squat (use 5 RM weight)
7 Toe-to-Bar
WOD:
21-15-9
Cheek-to-ground pushup
400 m run
Top RX Scores: Campbell (5:22) and Sarah (6:44)
Monday, July 30, 2012
07.27.2012
WOD: with a partner, do the following for time
100 wall balls (20/14)
100 double unders
100 push press (75/55)
100 double unders
100 burpees
100 double unders
* while partner A is working, partner n must hold a 45/25# plate
Mobility:
Ball in hamstring interface leg pumps
On back, knee to chest, leg extensions
Winner winner chicken dinner goes to "Team I Touch Myself"
100 wall balls (20/14)
100 double unders
100 push press (75/55)
100 double unders
100 burpees
100 double unders
* while partner A is working, partner n must hold a 45/25# plate
Mobility:
Ball in hamstring interface leg pumps
On back, knee to chest, leg extensions
Winner winner chicken dinner goes to "Team I Touch Myself"
Friday, July 27, 2012
07.26.2012
Thursday, July 26, 2012
Skill: 5 x 1/2 your max unbroken ring dips (strict)
WOD:
Run 1 mile OR
Row 2K OR
Do both :)
Mobility:
-Foot on high box (knee fall, hunt & grind)
-Pigeon on high box - internal rotate back leg press hip to box
-shoulder sink stretch
Top RX Scores: Tyler (15:45 for both)
Skill: 5 x 1/2 your max unbroken ring dips (strict)
WOD:
Run 1 mile OR
Row 2K OR
Do both :)
Mobility:
-Foot on high box (knee fall, hunt & grind)
-Pigeon on high box - internal rotate back leg press hip to box
-shoulder sink stretch
Top RX Scores: Tyler (15:45 for both)
07.25.2012
Skill:
8x30 sec on, 90 sec off double unders
WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Mobility:
Wall squat
Pigeon pose
Thoracic extension
Bully w/band
Top RX times: Tyler (12:46) and Libby (12:01)
8x30 sec on, 90 sec off double unders
WOD:
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Mobility:
Wall squat
Pigeon pose
Thoracic extension
Bully w/band
Top RX times: Tyler (12:46) and Libby (12:01)
Tuesday, July 24, 2012
07.23.2012
Skill:
Tabata Hollow Body Holds
WOD:
1200 m run
9 burpee pull up
9 KB Swings (53/35)
800 m run
15 burpee pull up
15 KB Swings (53/35)
400 m run
21 burpee pull up
21 KB Swings (53/35)
Mobility:
Couch stretch
2-position calf stretch
Top RX Scores: Ken (16:53) and Eileen (24:36 - RX+ 40#)
Tabata Hollow Body Holds
WOD:
1200 m run
9 burpee pull up
9 KB Swings (53/35)
800 m run
15 burpee pull up
15 KB Swings (53/35)
400 m run
21 burpee pull up
21 KB Swings (53/35)
Mobility:
Couch stretch
2-position calf stretch
Top RX Scores: Ken (16:53) and Eileen (24:36 - RX+ 40#)
Monday, July 23, 2012
07.20.2012
Skill: Max Handstand Hold
WOD:
5x3 heavy Deadlift
Followed By:
2x500 m max effort row
*rest period = work period
Mobility:
Smash foot on lax ball
Sit on heels, raise 1 knee at a time, hunt for tightness
Foot on box, deep lunge, sink back leg
Top Weight: Tyler (405) and Emily (210)
Top Times: Campbell (1:35) and Caroline (1:55)
WOD:
5x3 heavy Deadlift
Followed By:
2x500 m max effort row
*rest period = work period
Mobility:
Smash foot on lax ball
Sit on heels, raise 1 knee at a time, hunt for tightness
Foot on box, deep lunge, sink back leg
Top Weight: Tyler (405) and Emily (210)
Top Times: Campbell (1:35) and Caroline (1:55)
Friday, July 20, 2012
07.19.2012
WOD:
"Fight Gone Bad"
3 rounds, 1 min each station for max reps
-wall balls (20/14)
-push press (75/55)
-box jumps (24/20)
-sumo deadlift high pull (75/55)
-cal row
*1 min rest between rounds
Mobility:
Ball on Hamstring insertion (30 leg pumps)
Reverse ballerina
Couch
Ball from Glute to Knee along the hamstring/IT band insertion
Top scores: Ken (299) and Libby (239)
"Fight Gone Bad"
3 rounds, 1 min each station for max reps
-wall balls (20/14)
-push press (75/55)
-box jumps (24/20)
-sumo deadlift high pull (75/55)
-cal row
*1 min rest between rounds
Mobility:
Ball on Hamstring insertion (30 leg pumps)
Reverse ballerina
Couch
Ball from Glute to Knee along the hamstring/IT band insertion
Top scores: Ken (299) and Libby (239)
Thursday, July 19, 2012
07.18.2012
Skill:
Max height box jump
WOD:
5 rounds
3 min amrap
3 thrusters (95/65)
6 box jumps (24/20)
9 kb swings (53/35)
*1 min rest between rounds
Top scores RX:
Ken - 16 rounds + 3 reps RX
Libby - 11 rounds + 15 reps RX+
Max height box jump
WOD:
5 rounds
3 min amrap
3 thrusters (95/65)
6 box jumps (24/20)
9 kb swings (53/35)
*1 min rest between rounds
Top scores RX:
Ken - 16 rounds + 3 reps RX
Libby - 11 rounds + 15 reps RX+
Wednesday, July 18, 2012
07.17.2012
Tuesday, July 17, 2012
Skill:
Max rep pushups unbroken
WOD:
3 rounds for time
400 m run
30 OH squat (75/55)
21 toes-to-bar
Mobility:
Ball on forearm (unglue)
Wrist/forearm stretch
Peanut in thoracic (hug side to side)
KB on ball on psoas
Congrats to best RX times:
-Ken Jenkins (14:40)
-Whitney (27:10)
Skill:
Max rep pushups unbroken
WOD:
3 rounds for time
400 m run
30 OH squat (75/55)
21 toes-to-bar
Mobility:
Ball on forearm (unglue)
Wrist/forearm stretch
Peanut in thoracic (hug side to side)
KB on ball on psoas
Congrats to best RX times:
-Ken Jenkins (14:40)
-Whitney (27:10)
07.16.2012
Skill:
Pistols
WOD:
Every 20 sec for 20 min
1 power clean (135/95)
Mobility:
Lax ball on pec
Ball in 1st rib
Ball in low thoracic
Exaggerated front rack with band
Pistols
WOD:
Every 20 sec for 20 min
1 power clean (135/95)
Mobility:
Lax ball on pec
Ball in 1st rib
Ball in low thoracic
Exaggerated front rack with band
Tuesday, July 10, 2012
07.09.2012
Skill: 2-for-1 wall balls
Do 5 sets of 1/2 of your max unbroken
WOD:
12 min AMRAP
12 thrusters (75/55)
12 over-the-bar burpees
Mobility:
10 min squat test
Top RX scores: Ken (6 Rds+6 reps) and Layla (5 Rds+3 reps)
Do 5 sets of 1/2 of your max unbroken
WOD:
12 min AMRAP
12 thrusters (75/55)
12 over-the-bar burpees
Mobility:
10 min squat test
Top RX scores: Ken (6 Rds+6 reps) and Layla (5 Rds+3 reps)
Saturday, July 7, 2012
07.06.2012
Skill: OH squat
Do 5 sets of 3 at 60% of your 1RM. Focus on shoulder stability, tight throughout your core, chest up and depth of your squat.
WOD:
3 rounds for time:
25 OH walking lunges (45/25)
20 toe-to-bar
Mobility:
2-position calf stretch
2-position couch stretch
Lying on the floor hamstring stretch
Congrats to Ken for best RX male time with 5:00. Best girl blame Bill for erasing the board before I could find out who.
Do 5 sets of 3 at 60% of your 1RM. Focus on shoulder stability, tight throughout your core, chest up and depth of your squat.
WOD:
3 rounds for time:
25 OH walking lunges (45/25)
20 toe-to-bar
Mobility:
2-position calf stretch
2-position couch stretch
Lying on the floor hamstring stretch
Congrats to Ken for best RX male time with 5:00. Best girl blame Bill for erasing the board before I could find out who.
Friday, July 6, 2012
07.05.2012
Skill: Ring Dips
Do 5 sets of 1/2 of your max unbroken ring dips, resting 90 sec in between
WOD:
5 rounds for time;
20 sec max effort row
10 pushups
15 situps
90 sec rest
Mobility:
Ball in hamstring insertion on box (50 pumps each leg)
Lying hamstring floss w/band
Spine stretch (lying with knee up and over)
Butterfly stretch in wall (contract 5 sec and relax 10 sec for 2 min)
Top RX times: Matt Brereton and John Provost time for the men at 10:30, Ellen takes the women for a second time this week with 11:16.
Do 5 sets of 1/2 of your max unbroken ring dips, resting 90 sec in between
WOD:
5 rounds for time;
20 sec max effort row
10 pushups
15 situps
90 sec rest
Mobility:
Ball in hamstring insertion on box (50 pumps each leg)
Lying hamstring floss w/band
Spine stretch (lying with knee up and over)
Butterfly stretch in wall (contract 5 sec and relax 10 sec for 2 min)
Top RX times: Matt Brereton and John Provost time for the men at 10:30, Ellen takes the women for a second time this week with 11:16.
Thursday, July 5, 2012
07.04.2012
WOD: "Tumilson"
8 rounds
200 m run
11 burpee deadlifts (60#)
Top RX scores: Campbell 130#/15:00 and Heather 90#/22:40
8 rounds
200 m run
11 burpee deadlifts (60#)
Top RX scores: Campbell 130#/15:00 and Heather 90#/22:40
07.03.2012
Tuesday, July 3, 2012
Skill: Accumulate 3 min hollow body rocks
WOD:
EMOM for 12 min
10 double unders
3 deadlifts @ 80% 1RM
*once you fail to complete the double unders and deadlifts in the minute do 15 burpees every minute until time is up.
Mobility:
Ultimate shoulder mobility
2-4-1 deep lunge (hit back and front of hip)
Top RX weights (no burpees): Campbell and Courtney (295#) and Ellen (145#)
Skill: Accumulate 3 min hollow body rocks
WOD:
EMOM for 12 min
10 double unders
3 deadlifts @ 80% 1RM
*once you fail to complete the double unders and deadlifts in the minute do 15 burpees every minute until time is up.
Mobility:
Ultimate shoulder mobility
2-4-1 deep lunge (hit back and front of hip)
Top RX weights (no burpees): Campbell and Courtney (295#) and Ellen (145#)
07.02.2012
Skill: 10 min double unders
WOD:
"Grace" - 12 min cap
30 clean and jerk for time (135/95)
WOD:
"Grace" - 12 min cap
30 clean and jerk for time (135/95)
Tuesday, July 3, 2012
Wednesday, July 4 Oly Class Work
WEDNESDAY
Hang squat snatch (hip) –
2-2-2-2-2 @ 70% 1RM full squat snatch, 2 min. rest period
Hang squat clean (knee) -
3-3-3-3 @ 80% of 1RM full squat clean, 2-3 min. rests
Split jerk - 2-2-2-2-2 @ 80%
of 1RM, 2 min. rest periods
Back squat – warm up then 5
reps at 65%, 5 reps @ 75%, then 5 or more at 85%, rest no more than 3 min. between sets
Sunday, July 1, 2012
06.28.2012
Skill:
Frisbee slides
WOD:
1-2-3-4-5-6-7-8-9-10
Tire flip
2-4-6-8-10-12-14-16-18-20
Toes-to-bar
Mobility:
Cross leg forward bend
Seated figure 4
Knee to chest
Couch stretch
Frisbee slides
WOD:
1-2-3-4-5-6-7-8-9-10
Tire flip
2-4-6-8-10-12-14-16-18-20
Toes-to-bar
Mobility:
Cross leg forward bend
Seated figure 4
Knee to chest
Couch stretch
Thursday, June 28, 2012
06.27.2012
Wednesday, June 27
WOD:
"Morrison"
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)
Don't forget to come to the Talon 2 to Tango Throwdown THIS Saturday to support our athletes competing in the heat!!!
WOD:
"Morrison"
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (53/35)
Don't forget to come to the Talon 2 to Tango Throwdown THIS Saturday to support our athletes competing in the heat!!!
Wednesday, June 27, 2012
06.26.2012
Skill:
10 min knee-to-elbow drills
WOD:
Full squat clean ladder:
At the start of each minute do 20 double unders or 50 singles. Then do a single squat clean before the minute is up. Each minute progress to a heavier weight up the ladder.
When you hit failure, perform burpees at 70% of your max burpees/minute while the rest of the class finished the ladder.
Weights: 25-35-45-55-65-75-85-95-105-115-125-135-145-165-185-205
Mobility:
Unglue feet on ball
Bully stretch-neck tie in
Anchored thoracic extension
Sink stretch
10 min knee-to-elbow drills
WOD:
Full squat clean ladder:
At the start of each minute do 20 double unders or 50 singles. Then do a single squat clean before the minute is up. Each minute progress to a heavier weight up the ladder.
When you hit failure, perform burpees at 70% of your max burpees/minute while the rest of the class finished the ladder.
Weights: 25-35-45-55-65-75-85-95-105-115-125-135-145-165-185-205
Mobility:
Unglue feet on ball
Bully stretch-neck tie in
Anchored thoracic extension
Sink stretch
Monday, June 25, 2012
06.25.2012
Skill:
10 min double under practice
WOD:
"Hope"
3 rounds - 1 min each
Burpees
Power snatch (75/55)
Box jumps (24/20)
Thrusters (75/55)
Chest-to-bar pullups
Mobility:
Wall squat
Figure-4 on wall
Straight leg hamstring stretch
10 min double under practice
WOD:
"Hope"
3 rounds - 1 min each
Burpees
Power snatch (75/55)
Box jumps (24/20)
Thrusters (75/55)
Chest-to-bar pullups
Mobility:
Wall squat
Figure-4 on wall
Straight leg hamstring stretch
06.22.2012
Skill:
Turkish get up instruction and practice
WOD:
21-15-9
Deadlift (225/155) - do no more than 75% 1RM
Thrusters (95/65)
Turkish get up instruction and practice
WOD:
21-15-9
Deadlift (225/155) - do no more than 75% 1RM
Thrusters (95/65)
06.21.2012
Skill:
Open/Close shoulder hollow body drill
5x5: on the bar hold hollow body for 5 seconds then opening the shoulder for 5 seconds
WOD:
4x400 m sprints @ 90%
-rest 2 min between splits
*25 burpee penalty for every split that varies from your first split by 10+ seconds
Mobility:
Ball on 1st Ron
Palpate sub scapula w/ball
Unglue tricep with ball
Ball on external rotators
Ball on Pec
Roll out lat
Open/Close shoulder hollow body drill
5x5: on the bar hold hollow body for 5 seconds then opening the shoulder for 5 seconds
WOD:
4x400 m sprints @ 90%
-rest 2 min between splits
*25 burpee penalty for every split that varies from your first split by 10+ seconds
Mobility:
Ball on 1st Ron
Palpate sub scapula w/ball
Unglue tricep with ball
Ball on external rotators
Ball on Pec
Roll out lat
Thursday, June 21, 2012
06.20.2012
Skill:
10 min double under drill
WOD:
5x every 3 min
25 cal max effort row
3 squat snatch @ 80% of Monday's weight
*25 burpee penalty for every round not completed in 3 min
Mobility:
Wall splits (3 min)
Bottom of squat walk (40 steps)
Lateral Hamstring Stretch
10 min double under drill
WOD:
5x every 3 min
25 cal max effort row
3 squat snatch @ 80% of Monday's weight
*25 burpee penalty for every round not completed in 3 min
Mobility:
Wall splits (3 min)
Bottom of squat walk (40 steps)
Lateral Hamstring Stretch
Wednesday, June 20, 2012
06.19.2012
Skill:
Accumulate 3 min of hollow body rocks
WOD:
21-15-9
Wall ball (20/14)
Chest-to-bar pullups
Thrusters (24/20)
Box Jumps (24"/20")
KB Swings (53/35)
Mobility:
Papas Mash w/KB & Lax Ball
Calf stretch
Couch
Accumulate 3 min of hollow body rocks
WOD:
21-15-9
Wall ball (20/14)
Chest-to-bar pullups
Thrusters (24/20)
Box Jumps (24"/20")
KB Swings (53/35)
Mobility:
Papas Mash w/KB & Lax Ball
Calf stretch
Couch
Tuesday, June 19, 2012
06.18.2012
We will now be posting the daily WODs and mobility on here and Facebook.
10 min to find heavy single snatch
12 min amrap
3 Ground-To-Overhead (45/35)
3 Burpee on to plate
6 G2OH
6 Burpee on to plate
.... Continue in increments of 3 until time is up
Mobility
5-way shoulder mob (1-min each side)
-OH stretch w/band
-Exaggerated front rack w/band
-arm stretch w/band (neck-tie in)
-Scapula stretch
-Bully stretch w/band (neck-tie in)
10 min to find heavy single snatch
12 min amrap
3 Ground-To-Overhead (45/35)
3 Burpee on to plate
6 G2OH
6 Burpee on to plate
.... Continue in increments of 3 until time is up
Mobility
5-way shoulder mob (1-min each side)
-OH stretch w/band
-Exaggerated front rack w/band
-arm stretch w/band (neck-tie in)
-Scapula stretch
-Bully stretch w/band (neck-tie in)
Tuesday, April 24, 2012
Tuesday, April 3, 2012
Talon Throwdown THIS Saturday!
Hey CrossFit Music City!
Make sure you come and support your fellow athletes at the 2POOD Talon Throwdown! It'll be a great event and several of our CrossFitters will be repping CFMC! It will be going on all day starting at 9 am...
AND what better reason to cheer and watch (other than to motivate yourself to compete next time)...than a CFMC Social after. That's right...we do post-competition celebration right! Come to the event or if you absolutely cannot make it - message Opal at opal@crossfitmusiccity.com for post-comp social event details!
Make sure you come and support your fellow athletes at the 2POOD Talon Throwdown! It'll be a great event and several of our CrossFitters will be repping CFMC! It will be going on all day starting at 9 am...
AND what better reason to cheer and watch (other than to motivate yourself to compete next time)...than a CFMC Social after. That's right...we do post-competition celebration right! Come to the event or if you absolutely cannot make it - message Opal at opal@crossfitmusiccity.com for post-comp social event details!
Thursday, March 1, 2012
Where's the Beef??
Sometimes I'm so enamored with bacon I forget my other favorite 4 hooved animal - so ring the cowbell for yummy beef!
Balsamic Beef Tenderloin Tops with Mushrooms and Acorn Squash
Ingredients:
2 lbs beef tenderloin tips
16 oz mushrooms (I like baby Bella)
1 acorn squash - sliced, seeded an halved
Sea salt
Freshly ground black pepper
1/4 c extra virgin olive oil
1/2 c balsamic vinegar, divided
1 Tbsp grainy Dijon mustard
2 tsp minced fresh rosemary
2. Tbsp grass-fed butter, divided
4 small onions, cut 1/2 in dice (about. 2 cups)
1. Preheat oven to 400 degrees F.
2. Season tenderloin and squash with salt and pepper. Cook squash in the oven for 40 minutes.
3. Combine oil, vinegar, mustard, and rosemary in a medium bowl. Place tenderloin in balsamic mixture and let marinade for 30 minutes.
4. While meat marinates, warm butter in a large skillet over medium heat (eating at a higher level - go olive oil). Add onions and sauté for 15-20 minutes, stirring occasionally, until they begin to caramelize.
5. Add mushrooms and continue to cook for 5-10 minutes or until cooked. At the same time in another large skillet, warm the remaining 1 T of butter. Add meat, transferring the marinade to a small sauce pan. Simmer the marinade for 2 minutes to kill any bacteria.
6. Sauté the steak for 3-4 minutes or until medium rare. Add it to the mushroom mixture and stir to combine.
7. To serve, divide steak and mushroom mixture evenly among plates. Place acorn squash on the side and drizzle with balsamic marinade.
Balsamic Beef Tenderloin Tops with Mushrooms and Acorn Squash
Ingredients:
2 lbs beef tenderloin tips
16 oz mushrooms (I like baby Bella)
1 acorn squash - sliced, seeded an halved
Sea salt
Freshly ground black pepper
1/4 c extra virgin olive oil
1/2 c balsamic vinegar, divided
1 Tbsp grainy Dijon mustard
2 tsp minced fresh rosemary
2. Tbsp grass-fed butter, divided
4 small onions, cut 1/2 in dice (about. 2 cups)
1. Preheat oven to 400 degrees F.
2. Season tenderloin and squash with salt and pepper. Cook squash in the oven for 40 minutes.
3. Combine oil, vinegar, mustard, and rosemary in a medium bowl. Place tenderloin in balsamic mixture and let marinade for 30 minutes.
4. While meat marinates, warm butter in a large skillet over medium heat (eating at a higher level - go olive oil). Add onions and sauté for 15-20 minutes, stirring occasionally, until they begin to caramelize.
5. Add mushrooms and continue to cook for 5-10 minutes or until cooked. At the same time in another large skillet, warm the remaining 1 T of butter. Add meat, transferring the marinade to a small sauce pan. Simmer the marinade for 2 minutes to kill any bacteria.
6. Sauté the steak for 3-4 minutes or until medium rare. Add it to the mushroom mixture and stir to combine.
7. To serve, divide steak and mushroom mixture evenly among plates. Place acorn squash on the side and drizzle with balsamic marinade.
Monday, February 27, 2012
Last Week!
Hope y'all're ready for this homestretch. Why not kick it up a notch this week if you've been successful with your efforts so far? Been eating at Level 1? Go ahead and give up the bread to an get some 2 point days! Level 5 4 day a week? Do it every day this week!
Y'all can do this!
Y'all can do this!
Friday, February 24, 2012
Have you signed up for the Open?
This week is the kick off of the CrossFit Games Open! 6am class went Beast Mode on the WOD today. Are you registered? If not, do so! Join the 60,000+ CrossFit community that is hitting this open and be part of the world-wide event!
Email trevor@crossfitmusiccity.com for more details.
Pumpkin and Chicken Curry
Ingredients
2 chicken breasts, sliced
5 cups pumpkin, diced
2tbs olive oil
1 onion, diced
2 garlic cloves, finely chopped
2tbs ground ginger
1tbs ground turmeric
2tbs ground coriander
2tbs ground cumin
1 ½ cups vegetable stock
Thursday, February 23, 2012
Fueling Burpees
Bacon Mushroom Meatloaf
Ingredients
2 pounds grass-fed ground beef
1 pound nitrate-free bacon, roughly chopped
1 onion, chopped
8 oz mushrooms, chopped
1 cup almond flour
2 eggs, slightly beaten
sea salt
freshly ground black pepper
1-3 Tbsp hot sauce
1/2 cup paleo ketchup
Preparation
 |
| Be sure to place a pan under your dish to catch the bacon drips. |
- Preheat oven to 350 degrees F.
- Add bacon to large skillet over medium high heat. Saute for 10-15 minutes or until bacon begins to crisp. Add onion and mushroom and saute for an additional 5-10 minutes or until onion starts to become translucent.
- In the meantime, crumble ground beef into a large mixing bowl. Add egg and 1/2 cup almond flour, using your hands to combine.
- Combine paleo ketchup and hot sauce in a small bowl.
- When bacon mixture is ready, drain fat and add bacon, onion, and mushrooms to meat. Fold in using a wooden mixing spoon or your hands. Season with salt and pepper.
- Transfer meat to a large loaf pan. Pat it down gently and round the top a little bit.
- Pour ketchup mixture on top and spread evenly with a spatula.
- Place in the oven on the middle rack. Place a large rimmed baking sheet underneath it.
- Bake for one hour or until cooked through.
- To serve, slice as you would bread. Serve on its own or with a green salad.
Spicy Taco Burgers
Makes 6-8 burgers.
Ingredients
Burgers
2 lb ground beef
1 medium onion, roughly chopped
2 cloves garlic
2-3 seeded and cored jalapeno peppers
1/4 cup hot sauce (I like Frank's RedHot Original Cayenne Pepper Sauce.)
1 tsp ground cumin
2 tsp dried oregano
1/2 tsp paprika
1/2 sea salt
Toppings
guacamole
salsa
hot sauce
Base
mixed salad greens
Preparation
- Place onion, garlic, and jalapeno in the bowl of a food processor and pulse until finely chopped.
- In a large bowl, mix peppers, onion, garlic and 1/4 cup hot sauce. Add ground beef and use your hands to mix it thoroughly without compacting the beef too much. Form the meat into 6-8 patties.
- Refrigerate until ready to grill.
- Preheat grill to medium high.
- Place a sheet of heavy duty aluminum foil on the grill grate.
- Place patties on the foil and grill for approximately 5 minutes on each side or until cooked to your desired degree of doneness.
- To serve, place a generous amount of salad greens on your plate. Top with a burger, then garnish with guacamole, salsa, and hot sauce.
Beet and Apple Salad
Serves 6 but easily scaleable.
Ingredients
1 Granny Smith apple, cored, halved, and thinly sliced lengthwise
1 large bunch baby beets (3 cups julienned)
4 celery stalks, thinly sliced
1 shallot, minced
1 lemon, juiced
1 tsp apple cider vinegar
3 Tbsp walnuts, chopped
3 Tbsp extra virgin olive oil
sea salt
freshly ground black pepper
1 large bunch salad greens
Meat
6 nitrate-free, natural sausages
6 serving of your favorite steak (flank, ribeye, etc.)
Preparation
- Place lemon juice in a medium bowl. Add apples, celery, and shallot to the bowl and toss to coat.
- Place beets in a medium sauce pan and just cover with water. Bring water to a boil and cook beets until they are fork tender, about 30 minutes. Cool beats in cold water. Remove skin by placing each beet in a paper towel and then rubbing the skin off. Slice beets into matchsticks and add beets and walnuts to the bowl. Toss gently to combine.
- Combine vinegar, olive oil, salt, and pepper (to taste). Pour over vegetables and toss gently to coat. Let stand 10 minutes.
- Place salad greens down the center of a large serving platter. Spoon beet and apple mixture on top.
- While preparing salad, preheat grill to medium high. Cook sausages and steak(s) until they reach your desired level of doneness. Remove the steaks and let rest for 5-10 minutes. Slice thin and arrange sausages and steak on a platter. Serve steak and salad family style.
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