Blogs

Strong enough to do it wrong! haha back in the day the clean and press was an event, and it adapted into something truly unique that is rarely seen today. But we’ll leave that conversation for another day.

When scrolling through the years on the main site I always find such informative/ridiculous/serious/tearjerking links. When I went to program this workout I thought of when I first did the strenght portion and found it back in december of 2010. Then I clicked all the links, and was immediately brought back to the countless hours spent learning from watching others. Below is the link to just another day in history, or it could be just the start to a long trail.

http://www.crossfit.com/mt-archive2/007313.html

Strenght-  Press 5×1, PP 5×3, Jerk 5×5

WOD-  Max Reps till failure, then continue on to next movement

Press

Push Press

Push Jerk

*Failure is expressed by not being able to complete the movement. The bar stays on the shoulder the whole time and the workout is over when the bar touches the ground.

Today we will introduce a new complex to the gym. It is quite popular due to it’s ability to make you uncomfortable before your even halfway through it. Please stay patient through this practice portion of the new complex, as it will undoubtedly make the sequence of the workout much more understandable. And please know that while the form in this video may not be perfect… sometimes you gotta bite off a little more than you can chew to test yourself.

Practice- Barbell Bear Complex (1PC, 1FS, 1PP, 1BS, 1PP x7)

WOD- 7 rounds: 7 DL, 7 HPC, 7 FS, 7S2OH *DB or KB

Friday we are going to have a costume WOD! Please get dressed up and come in for a fun day where we get to laugh with each other. Of course we have to hit a weightlifting workout where you can have your feet set and I can take pictures. And look forward to having some guest trainers who have an incredible pedigree come in and coach everyone.

For Time:

100 Double Unders

80 Sit ups

60 Box Jumps

40 Wall Balls

20 Burpees

Hey at least it’s not 25s on the airdyne! Today’s workout doesn’t need to be explained. Come in, give 100%, cool down for 20 min. Please enjoy this clip from concept2 on some technique.

10 Rounds

250m row/rest 90s

http://www.concept2.com/indoor-rowers/training/technique-videos

Very few people are exposed to rings before coming to the gym and see them hanging around. Because of their scarcity it seems improbable that learning new skills on them is even an option. On a day where we do have them applied to our training we have to be open to listening to our trainers advice and trying progressions that have been made for everyone. If you have never touched the rings, then the first step in the progression is just getting your hands on them. Win! Anything extra is icing on the cake. For today’s workout we have to be humble to the fact that in a 20 min amrap we will likely find ourselves hit some sort of fatigued state where we might think about cutting corners. So when we are practicing proper ring dips, endeavor to apply those same mechanics 15 min into the workout.

Amrap in 20 Min

Row 500m

15 KBS

9 Ring Dips

Hello Everyone,

This will be our first workout posted on the website. I look forward to seeing how this changes the dynamic of our training, and appreciate everyone being open to having the workouts unknown for these first six months. Remember that the programming is important, but getting together with friends and working harder than you expected to is what really makes the difference. The workouts will be posted at 5pm the day prior to it being written up on the whiteboard, and yes you now have the opportunity to cherry pick. We will talk about this in class, and make sure we make educated decisions with the knowledge of the workout prior to coming in. We also have a new workout tracking system that we are testing in Zen Planner. As much as I love pen and paper I guess we can save some trees and see our improvements at the same time. Enjoy the workout 🙂

Focus- Snatch 7×1

WOD- “Isabel” @ 50% heaviest lift

Fun- Max Height Box Jump

*please note there is some profanity in this video… so maybe mute it for the kiddos.