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January 2017

February 2017

022417

February 24th, 2017

Today is CrossFit Open 17.1 at TCF, as well as the Bulldog Cup 17.2 workout.  The evening hours will be Open Gym, in which you can come do the workout, or you can also do it at the Open Gym tomorrow morning from 8:30-9:30.  Make sure you contact Kimberly if you cannot attend during one of these times and need to make it up.  Good Luck!

Conditioning:

CrossFit Open 17.1/Bulldog Cup 17.2

For time (20 minute cap)

10 Alternating DB Snatch (50, 35)
15 Burpee Over-the-Box Jumps
20 Alternating DB Snatch
15 Burpee Over-the-Box Jumps
30 Alternating DB Snatch
15 Burpee Over-the-Box Jumps
40 Alternating DB Snatch
15 Burpee Over-the-Box Jumps
50 Alternating  DB Snatch
15 Burpee Over-the-Box Jumps

Go here to see full workout description along with movement standards and alternate versions for scaled and masters.

Mobilize

AMyBear
Amy taking on the Bear.

QUOTE:"Winners build on mistakes.  Losers dwell on them." - Arnold Mori


022317

Thursday, February 23rd, 2017

CrossFit Open workout 17.1 AND Bulldog Cup workout 17.2 are tomorrow!

Conditioning:

5 Rounds

Every 3 minutes complete a 400m Row.

then...

EMOM for 8 minutes, complete one 60 yd sprint

Mobilize
Bears
Men at work.

QUOTE:"They are in front of us, behind us, and we are flanked on both sides by an enemy that outnumbers us 29:1.  They can't get away from us now!" - General Lewis B. "Chesty" Puller, USMC, when the 1st Marine Division was cut off behind enemy lines and the Army had written them off because they were surrounded by 22 enemy divisions.  The Marines made it out inflicting the highest casualty ratio on any enemy in history and destroying 7 entire enemy divisions in the process.  An enemy division was 16,500+ men while a Marine division is 12,500 men. 


022217

February 22nd, 2017

Barbell:

Bench Press - 5 x 5, AHAP

Conditioning:

EMOM for 10 minutes

3 Ring Dips
10/8 Wall Balls (20, 14)

then...

AMRAP in 5 minutes

Man Makers (2 push up) (35s, 20s)
PatrickMattOverhead
Patrick and Matt going all out.

QUOTE:"Fears are nothing more than a state of mind." - Napoleon Hill


022117

Tuesday, February 21st, 2017

Barbell:

Power Clean - Find your 1 Rep Max

Skill:

Hand Stand Push Up drill

Conditioning:

AMRAP in 15 minutes:

Run 200m
10 Deadlifts (185, 125)
2 Rope Ascents
LaTeishaPistol
LaTiesha making pistols look easy.

QUOTE:"Efficiency is doing things right.  Effectiveness is doing the right things." - Peter Drucker


022017

Monday, February 20th, 2017

Barbell:

Back Squat - 7 x 1, working up to your current 1 Rep Max

Conditioning:

4 Rounds for time

20 Power Snatch (95, 65)
50 Double Unders

Mobilize

TerriFrontSquat
Terri doin' work.

QUOTE:"Losers live in the past.  Winners learn from the past and enjoy working in the present toward the future." - Dennis Waitley


021717

Friday, February 17th, 2017

Barbell:

EMOM for 8 minutes:

Complete one 3-position Snatch AHAP:
-1 from the High-Hang
-1 from the Hang (knees)
-1 from the floor

These should be unbroken. Catch in a squat if you're able.

Conditioning:

4 Rounds for time:

10 Hang Power Cleans (135, 95)
15 Ring Dips
10 Strict Pull Ups

Mobilize
HollowPractice
Hollow holds.  Fun, fun.

QUOTE:"Success isn't always about greatness.  It's about consistency.  Consistent hard work leads to success.  Greatness will come." - Dwayne Johnson


021617

Thursday, February 16th, 2017

Conditioning:

For completion,

EMOM for 24 minutes:

minute 1 - 5 Deadlifts @ 70% 1 RM
minute 2 - Row for calories (12, 10)
minute 3 - 15 Wall Ball Shots (20, 14)

Mobilize

BeckyOverhead
Becky and the barbell. 

QUOTE:"Your coach can write you an incredible training program, properly dose back pats and face slaps, and give you all of the structure and support you need, but ultimately, you have to do the work, remain committed, and believe in what you're doing if you intend to get anywhere." - Greg Everett


021517

Wednesday, February 15th, 2017

 Barbell:

Hang Power Clean - complete 5 x 3, AHAP

Strength:

1-arm KB Press - 3 x 8-10, AHAP

Conditioning:

AMRAP in 12 minutes

10 Sumo Deadlift High Pulls (95, 65)
10 Toes to Bar
10 Box Jumps (24, 20)

Mobilize

LatTeishaMack
LaTeisha and Mack getting it done.

QUOTE: "Always remember that striving and struggle precede success, even in the dictionary." - Sarah Ban Breathnach


021417

Tuesday, February 14th, 2017

 Barbell:

Front Squats - E2MOM for 10 minutes, complete 5 reps at 75%  1 RM.

Conditioning:

5 Rounds for time

OH Walking Lunges (45# plate, 25# plate) -1 Length ACROSS the black mats, and back.
10 GOOD Push Ups with feet on the plate
10 Ground to Overhead using your plate - plate must touch the ground and end overhead with extended elbows.
10 Ab Mat Sit Ups

Exit Strategy:

AMRAP in 5 minutes of Alternating Pistols

  JamesMissy
James and Missy enjoy some couple time at the 2017 Sweetheart WOD.

QUOTE: "All you need is love.  But a little chocolate now and then doesn't hurt." - Charles Shulz


021317

Monday, February 13th, 2017

Skill:

EMOM for 8 minutes:

Odd min. - 8 Pull Ups - practicing efficiency (staying connected)
Even min. - 8 Box Jumps(24, 20) - practice landing as quietly as possible

this is for practice.

Conditioning:

"Diane"

21-15-9 reps for time of:

Deadlifts (225, 155)
Hand Stand Push Ups

Skill:

If there's time, GHD sit up practice for those who are ready.
DenaPull
Dena just after extension.

QUOTE:"The body heals with play, the mind heals with laughter, and the spirit heals with joy." - unknown