This weekend marks Memorial Day MURPH!
Last week’s programming was all about volume, squats, and squat volume. This week will see more variance: pullups, (full) cleans/toes-to-bar/box jumps, the Jon Zimmerman Memorial WOD, deadlifts, burpees/situps/front & back lunges, thrusters and double unders, the hero workout KUTSCHBACH, a row/russian kettlebell swing/wall sit TEAM WORKOUT, more pullups, and a dumbbell chipper!
ARTICLES
+ 5 Torn Pecs on Event 2? – FloElite
The way I see it? Most CrossFit athletes, even at the highest level, don’t practice virtuosity on the some of the gymnastics-based movements. A full lockout on the rings for a proper gymnast means a fully locked out elbow, using external rotation to keep the strap away from touching the arms. It would be a point deduction in the Still Rings event. Athletes who only practice a quick elbow lockout don’t get the full meal deal from the use of rings, which could lead to potential injury when driven beyond the point of exhaustion.
The same thing happened a couple of years back with the achilles/box jumps stuff. The lack of adequate plyometric training left the achilles not ready to be pushed that hard on game day, then POP.
CrossFit WOD for Monday 5/22
EMOM for 5:00: 10 strict/weighted pullups
21-15-9 reps for time:
clean & jerk, 61/43kg
toes-to-bar
box jumps, 24/20″
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1, Day 1: Today we start a new cycle!
kneeling snatch turnovers, snatch presses, hang snatch high pulls, muscle snatches, strict presses, and back squats!
Kettlebell WOD
– Primal mobility warmup
– Shoulder stability and core work through Get-Up positions to the hand.
– Snatch drills to continue improvement focusing on proper drop
CrossFit WOD for Saturday 5/20
deadlift 3x3x85%, 2x2x90%, 1x1x93%
3 rounds for time:
50 kettlebell SDHP, 24/16kg
25 front squats 24/16kg
CompEx WOD
Prior to 8:00, complete:
20 HSPU
50 Double Unders
15 Deadlifts (225/155)
20 HSPU
50 Double Unders
13 Deadlifts (265/185)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
20 HSPU
50 Double Unders
11 Deadlifts 295/205lbs
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
20 HSPU
50 Double Unders
9 Deadlifts 325/225lbs
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
20 HSPU
50 Double Unders
Max Deadlifts 355/245lbs
Stop at 20 minutes.
The total number of reps completed. If the athlete completes a section in the required time they can immediately start on the next chipper. It is also important to note that the athlete may not have a helper load their barbell. Only one bar is permitted and the athlete must change their own weights.
As the days warm you will shed the layers making your muscular legs and arms visible for the world to see. Your friends, family, and co-workers will take notice. They will stop you and ask, “what have you been doing?” Share with them your secret and accompany them to their first CrossFit class!
FREE, NO OBLIGATION CLASS
Invite your friends to join us, with or without you, to one of upcoming Community CrossFit Classes:
- Saturday, June 3rd at 12:00 PM
- Sunday, July 9th at 12:00 PM
All levels of experience and fitness welcome. We can make CrossFit approachable for everyone! Your friend can RSVP here or just bring them along!
CURRENT MEMBERS, REFER A FRIEND AND SAVE
There is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships!
HOW IT WORKS:
- Have your friend Get Started in one of our on-ramp programs.
- Have your friend enter your name on the “Referred by:” line on their waiver.
- When your friend enrolls in our Foundations Course or Experienced Athlete Transfer Week, you will receive a $25 credit towards your next month’s membership.
- Your friend will receive a $25 credit towards their first month of membership following completion of their on-ramp.
IS YOUR FRIEND READY TO GET STARTED?
Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. Details here.
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. – CrossFit.com, June 15th, 2006
ARTICLES
+ Bro, Do You Even Stream? CrossFit Strikes Deal With Facebook Live – Mashable
CrossFit WOD for Friday 5/19
“DANIEL”
for time:
50 pullups
400m run
21 thrusters, 43/29kg
800m run
21 thrusters, 43/29kg
400m run
50 pullups
Post time to whiteboard.
Olympic Weightlifting WOD
snatch max makeup, clean & jerk makeup
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Weighted carries
– Swings, Lunges, Pushups, and Rows until we are sweaty.
Endurance WOD on Sunday afternoon: 2-hour bike ride!
ARTICLES
+ Stop Taking NSAIDs – Barbell Shrugged
CrossFit WOD for Thursday 5/18
for time and max jump rope sets:
row 1k
20 UB thrusters
amrap UB sets of 40du in 3:00
Rest as needed, then repeat.
Score = time & double under sets.
HellaFit WOD
FIGHT GONE HELLABAD
5 rounds,
1 min each:
1. slam ball
2. plank/pushup
3. weighted v-up
4. Cossack squat
5. burpee over ball
6. rest
Endurance WOD – 5:30pm at the SU Track off of 12th.
Long Interval: 5x 1-mile runs, Resting 4 – 5 min between efforts.
ARTICLES
+ Bar None: Deal With It – the CrossFit Journal
CrossFit WOD for Wednesday 5/17
for time:
1000m run
100 burpee box jump overs, 24/20″
100 alternating dumbbell snatches, 50/35#
Performance uses 24/16kg kettlebell dead snatches.
Post time to whiteboard!
Olympic Weightlifting WOD
long warmup then clean & jerk max attempts
Kettlebell WOD
– Primal mobility
– Weighted carries
– Work with Get Ups. Focus on the leg sweep and trunk stability
– Squats, push presses and swings to finish class
April 2017 Foundations
ARTICLES
+ Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily
CrossFit WOD for Tuesday 5/16
EMOM for 7 minutes: 4 strict/weighted pullups
12-9-6 reps for time:
shoulder-to-overhead
muscle-ups
Performance = 84/57kg.
Rx = 70/50kg.
Fitness = 43/29kg & pullups + dips.
Health = 25/15kg & jumping chest-to-bar pullups.
Post time to whiteboard!
HellaFit WOD
Find out!
Endurance WOD – Short Interval
3 rounds: 400m at 60%, 200m at 80%, 100m at max effort. 100m walk recovery between each part, 3:00 rest between each round
Gymnastics Strength WOD
max effort handstands, dynamic L-sit development, handstand mobility test, pike/straddle stretches
