Saturday 4.20.19

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CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy Week 3

 

CrossFit/Bootcamp
9 Rounds for Time
Relay-style after each round in
Teams of 3*
7 Left-arm DB/KB Thrusters (50/35/Heavy)
7 Right-arm DB/KB Thrusters
14 Alternating DB/KB Snatches
400m Run

*Each individual will complete 3 total rounds.

 

CrossFit Strength (Open Gym)

Bench Press:
1x5(50%),
1x5(60%),
1x10(60%),
2x10(65%)

9 x Super Sets
a. 1 Ring Dip (Perform as slow as possible)
b. 1 Pull-up (Perform as slow as possible)

3 x Super Sets
a. 12 Jumping/Banded Bar Muscle-ups
b. 12 DB Bent-over Rows
c. Hard Set Band Chest Flys
d. Hard Set Decline Weighted Sit-ups


Friday 4.19.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: Hypertrophy Week 3

 

CrossFit
"Pogue"
5 Rounds For Time:
15 Pull-ups
15 Push-ups
5 Front Squats (165/115/50%)
15 Burpees
15 Sit-ups
5 Front Squats

Bootcamp
5 Rounds For Time:
15 Pull-ups
15 Push-ups
15 Air Squats
15 Burpees
15 Sit-ups
15 Air Squats

 

“Pogue”
On April 19th 2013, my 19-year old brother fell asleep at the wheel driving home from college. It was over for him in an instant but this single moment has changed everything for my family and his friends. As time passes, it is natural to let both the negative and positive feelings fade away but I wanted to use this as an opportunity to share some of the positive memories that this day brings about.

Ian Pogue was an empathetic, goofy teenager with the capacity to light up any room with a laugh or smile. He was an avid weightlifter (SQUATS!!) and valued his functional fitness, constantly looking for ways to challenge himself and those around him. He could out-jump people close to a foot taller than him and never back down from a physical challenge. Outside of the gym, he loved music and playing the bass. He was a man of incredible faith and he cared so much for everyone around him, regardless of status or circumstance.

My brother has become the cornerstone of inspiration for my life. When he passed away, I was deep in the throws of my addiction, oblivious to my potential or the pain I was causing to those that cared about me. I knew that I could never have that time back with him that I had squandered but I was determined to make amends by living my best life. Today I can say that I have done just that.

On this six-year anniversary of his passing, I wanted to celebrate his life with all of you (my Crossfit family) with a workout that he would have loved and I’m sure we’ll hate! See you at the gym!"
-Danny Pogue

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Tuesday 4.16.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: Hypertrophy Week 3

 

CrossFit
5 Rounds for Time:
20 Box Jumps* (24"/20"/Low)
15 Burpees
10 Strict Pull-ups
5 Clean and Jerks (185/135/65%)

Bootcamp
5 Rounds for Time
20 Box Jumps* (24"/20"/Low)
15 Burpees
10 Strict Pull-ups
10 DB**/KB Clean and Jerks (50's/35's/Heavy)

*No Bounding on Box Jumps Today

**Only one head of each DB needs to touch the ground between reps.

 

Monday 4.15.19

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CrossFit & CrossFit Strength

A PR is Born: Hypertrophy Week 3

 

CrossFit
Front Squat:
1x6(55%)
1x6(65%)
3x6(75%),

Bootcamp
For Quality:
1000m Row (Pace at +45 seconds from your best 500m Time Trial)

-----Rest as Needed-----

For Time 500m Row (Time Trial)

 
 

CrossFit
3 Rounds for Reps:
2:00 Alternating
Single-leg Squats
1:00 Handstand Walk

Bootcamp
3 Rounds for Reps:
2:00 Walking Lunges
1:00 DB/KB OH Walk (50's/35's/Medium)

 

Saturday 4.13.19

Colleen

Colleen

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy Week 2

 

CrossFit/Bootcamp (Notes Below)
With a partner, sharing reps anyway

5:00 AMRAP
20 Hang Power Cleans
10 Lateral Burpees over Partner

-----5:00 REST-----

5:00 AMRAP
20 Deadlifts
10 Lateral Burpees over Barbell or DB

-----5:00 REST-----

5:00 AMRAP
20 Air Squats
10 Burpees

CrossFit:
Hang Power Cleans and Deadlifts with Barbell (135/95/40% of 1 RM Clean)

Bootcamp:
Hang Power Cleans and Deadlifts* with Dumbbells (50’s/35’s/Medium)
*On Deadlifts, only 1 head of the DBs have to touch the ground.

 

CrossFit Strength (Open Gym)

Bench Press
1x5(50%)
1x5(60%)
2x10(60%)
1x10(65%)

8 x Super Sets
a. 1 Ring Dip (Perform as slow as possible)
b. 1 Pull-up (Perform as slow as possible)

3 x Super Sets
a. 10 Jumping/Banded Bar Muscle-ups
b. 10 DB Bent-over Rows
c. Hard Set Band Chest Flys
d. Hard Set Decline Weighted Sit-ups