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June 2017

063017

Friday, June 30th, 2017

Barbell:

Front Squat - 20 minutes to find your 1 Rep Max.

Strength:

Find your 5 Rep Max weighted dip (rings if possible).

Conditioning:

6 Rounds for time

20 OH Walking Lunge (45# plate, 25# plate)
10 Toes to Bar
ChrisDeadlift
Chris pickin' up heavy stuff.

QUOTE:“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius


062917

Thursday, June 29th, 2017

Conditioning:

10 Rounds-

Every 2 minutes, Row 200m as fast as possible.

Then, after rest, complete

3 Rounds:

Max Effort Barbell Curl (75. 55)
Rest 30 Seconds
Max Effort Lying Tricep Extentions (75, 55)
Rest 90 Seconds

Mobilize
ErinandCo
Erin and Co., overhead.

QUOTE:"You cannot be prideful and teachable at the same time." - John C. Maxwell


062817

Wednesday, June 28th, 2017

Bulldog Cup 17.9

You guessed it - CrossFit Total, with a twist.

The CrossFit Total is the sum of the 1 Rep Max completed in each of the following lifts, in this order:

Back Squat
Press
Deadlift

Each 1 Rep Max attempt MUST be witnessed by a coach to count, so call them over when you're ready.  There will be 4 scores for this last Bulldog Cup WOD - one for each lift, then one for the total.  All 3 lifts MUST be finished by the end of class, according to the gym clock.  So move as fast or slow as you need to, but make sure you get a score in each lift to avoid a goose egg.

Get your mind right and come in with a purpose!
LisaDeadlift

QUOTE:"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.” – Henry Rollins


062717

Tuesday, June 27th, 2017    

Conditioning:

5 Rounds for time:

20 Wall Ball Shots (20, 14)
5 Squat Cleans (185, 125)
Rest 2 minutes

Skill:

Practice Skin-the-Cats.  If you're good work up to 5 in a row.

Mobilize:
Hip, Quad, Shoulder

Terri
Terri gettin' her mind straight for another round of wall balls. 

QUOTE: "The bamboo which bends is stronger that the oak which resists." - Japanese Proverb


062617

Monday, June 26th, 2017

Barbell:

Every 2 minutes for 5 attempts, complete 1 Snatch. Warm up to your working weight.  Once your working sets start, work up to a 1 Rep Max.

Conditioning:

AMRAP in 15 minutes

5 Man Makers (35s, 20s)
Run 200m (1 rep per corner)

Exit Strategy:

Accumulate 2 minutes of handstand holds.  If you can hold it away from the wall for at least 15 seconds, then don't use the wall.

MattA
Matt working through some cleans. 

QUOTE: "Talent without grit is just potential.  Talent plus grit is unstoppable." - Ben Bergeron


062317

Friday, June 23rd, 2017

Barbell:

Overhead Squats - take 12 minutes to work up to a 3 rep max, then complete 3 more sets of 3 at 90% of that max.

Skill:

Handstand Walk drills - try doing something you haven't done before, even having a partner keep you upright while you take as many steps as possible.  Shoulder taps against the wall or on the box, walking away from the wall after being inverted against it, or just plain holds are all fair game.

Conditioning:

4 Rounds, as fast as possible per round, for total time

10 Chest to Bar Pull Ups
10 Burpees
92m Shuttle Run (4 x 23m)*
Rest exactly 2 minutes between

*23m is going 3 doors on our building, i.e. - if you start at on side of a big door, go to the beginning of the 3rd door away.  OR if you start at a small door, sprint to 3 doors away.  Go down, back, down, back, and you've completed your 92m (75ft).
ElizabethLockedOut
Elizabeth locked out.

QUOTE:"I've found that the sexier the exercise, the lower the chances are that it translates to sport function or performance." - Tim DiFrancesco


062217

Thursday, June 22nd, 2017

Conditioning:

"Linda" - a.k.a. "The 3 Bars of Death"

10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep for time of:

Deadlift (1.5 x bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)

Set up 3 bars, scale as needed, and go hard.

Mobilize

GirlPower
Girl power.

QUOTE:"There is no greater cause of melancholy than idleness." - Robert Burton


062117

Wednesday, June 21st, 2017

Barbell:

Every 2 minutes for 5 attempts, complete 1 Clean and Jerk.  Once your working sets start, work up to a 1 Rep Max.

Skill:

Pistol drill - take 10 minutes to work on the drill your coach provides.

Conditioning:

As fast as humanly possible,

3 Rounds

60 Double Unders
20 Overhead Squats (95, 65)

Mobilize
HammerDrop
Just before the hammer drops.

QUOTE:"The best things in life make you sweaty." - Edgar Allan Poe


062017

Tuesday, June 20th, 2017

Conditioning :

"Helen" 

3 rounds for time 

Run 400m 

21 KB Swings (55, 35) 

12 Pull Ups

Skill: 

With only a barbell, complete 25 Squat Snatches for quality. Start with the barbell mid shin. 

Mobilize 

QUOTE:"You can observe a lot by watching." - Yogi Berra


061917

Monday, June 19th, 2017

Remember, there is no  8:30 class today!

Barbell:

Push Jerk- complete 5 x 2, working up to today's 2 rep max.  Use a Push Jerk only. Take your time and warm up properly to get this right.  Don't skip through this lightly, grit your teeth and see what you're made of.

Conditioning;

3 Rounds for time

30 Alternating DB Hang Power Snatch (55, 35)
50 Double Unders

Mobilize:

Pigeon stretch 2 min/side (chest to floor).

What lifting 301# at 127# bodyweight looks like.

QUOTE: "More is not necessarily better.  Better is better." - Greg Glassman