Announcements

You Ask, We Answer! 
Q: Pirates or Ninjas? 
A: Arrr you serious? Two eyes, two legs, ninjas! 

Q: What's your Fran time? 
A: KYLE - I am smaller so pull ups are no problem, but I have to be clever with rep schemes to move the 95# barbell through that many reps. 
10/21/2011 - 10:30 RX
7/10/2012 - 7:45 RX
6/1/2013 - 4:27 RX
6/21/2015 - 3:59 RX
1/22/2016 - 3:31 RX
*Have not PR'd since but have bombed out trying many times
A: APRIL - 
5/2013 - 7:01, 35#, with a green band
12/2013 - 9:57 RX
6/2014 - 6:14 RX
9/2015 - 5:40 RX
6/2016 - 4:41 RX
12/2017 - 4:27 RX
* Fran scares the life out of my because I am so aware of how bad it is going to hurt, which tests me mentally more than any other workout. A one second PR for Fran would be incredible! 

Q: What can I eat in the car for breakfast on the go that does not require me to warm it up? 
A: Hard boiled eggs; turkey slices, fruit, and almond butter; salmon and rice; salad. This is a pretty subjective question, because you could eat anything cold. My follow up question would be, "why are you eating in the car and why does it have to be cold?" We have a refrigerator and a microwave at the gym if that makes your life easier, please use them. Let's talk about ways to make sure you are getting a healthy breakfast! 

Q: Will you offer a long distance race running group? CFCL needs a long run group.
A: We offer the endurance program that includes a long run on Mondays :). Let's work together to gauge interest on a specific race and gather people to get ready.

 

 

 

"There's no easy way out, there's no shortcut home." -Robert Tepper (Rocky IV)

Saturday 7.28.18

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CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 1.3

 

Competitor/Fitness
Teams of 3
For Time:
55 Deadlifts (225/155/45%)
55 Wallballs (20/14)
55 Calorie Row
55 Push Ups

*Relay style after each individual exercise.
.

 

 

CrossFit Strength (open gym)

Bench Press
3 x 12 (97.5% 12 RM)

3 x Super Sets
a. 12 DB Incline Chest Flys
b. 12 DB Bent-over Reverse Flys

3 x Drop Sets
a. Hard Set Wide Push-ups
b. Hard Set Push-ups
c. Hard Set Banded Wide Push-ups
d. Hard Set Banded Push-ups

3 x Drop Sets
a. Hard Set Strict Pull-ups
b. Hard Set Banded Pull-ups
c. Hard Set Ring Rows

 

Friday 7.27.18

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CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 1.3

 

Competitor/Fitness
5 Rounds
:30 Jump Rope
:15 Rest
:30 Pull Up Practice
:15 Rest

 

Competitor
5 Rounds for Time 10 DB/KB Clean and Jerks (70/53)
3 Ring Muscle Ups

Fitness
5 Rounds for Time 10 DB/KB Clean and Jerks (70/53)
3 Burpee + Chest To Bar Pull Ups

 

Thursday 7.26.18

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CrossFit Strength (CrossFit and Endurance REST day)

Macrocycle: The Upside down 1.3

 

 

Competitor

Hang Snatch
1 x 2 (65%)
1 x 2 (70%)
1 x 2 (75%)
1 x 2 (80%)
2 x 2 (85%)
 

Snatch Pulls
4 x 2 (100%)

Back Squat
1x6(60% of 6 RM) 1x6(75% of 6 RM) 1x6(80% of 6 RM) 1x6(85% of 6 RM) 3x6(90% of 6 RM)

Evil Wheels
3 x 12

 

 

Fitness

Power Clean + Push Jerk
1 x 2+2 (65%)
1 x 2+2 (70%)
1 x 2+2 (75%)
1 x 2+2 (80%)
2 x 2+2 (85%)

Hang Clean Pulls
4 x 2 (85%)

Back Squat
1x6(60% of 6 RM) 1x6(75% of 6 RM) 1x6(80% of 6 RM) 1x6(85% of 6 RM) 3x6(90% of 6 RM)

Evil Wheels
3 x 12

 

 

Tuesday 7.24.18

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CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upside down 1.3

 

 

Competitor/Fitness

5 Rounds
:30 Jump Rope
:15 Rest
:30 Handstand Hold/Walking
:15 Rest

 


Competitor/Fitness
15:00 AMRAP
21 Sit Ups
14 Alternating, One Arm DB/KB Push Jerks (50/35)
7 Burpees

 

Competitor/Fitness
2 Rounds
Max Wide Push Ups
Max Push Ups
Max Wide Banded Push Ups
Max Banded Push Ups

*No rest between exercises.
**Rest as needed between rounds

 

 

Monday 7.23.18

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CrossFit, CrossFit Strength, & Endurance

Macrocycle: The Upsidedown 1.3

 

Competitor/Fitness
Front Squat
2 x 10 (97% of 10 RM)

 

Competitor
12:00 AMRAP
5 Chest To Bar Pull Ups
5 Squat Snatches* *Squat Snatches Rounds 1-3: (95/65/35%) Rounds 4-6: (135/95/50%) Rounds 6+: (185/135/70%)

Fitness
12:00 AMRAP
5 Chest To Bar Pull Ups
8 Overhead Lunges* *Overhead Lunges Rounds 1-3: (75/55/30% 1 RM OHS) Rounds 4-6: (95/65/35%) Rounds 6+: (115/80/45%)

 

CrossFit Endurance (Open Gym)

Open Gym:
26.2:
10 Miles (85% of 10k Time Trial Pace from Two Mondays Ago)

13.1:
5 Miles (85% of 5k Time Trial Pace from Two Mondays Ago)

10k:
2.5 Miles (85% of 1.5 mile Time Trial Pace from Two Mondays Ago)