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September 2017

August 2017

083117

Friday, August 31st, 2017

Barbell:

Press/Push Press - Complete 5 Sets of 3 Presses + 3 Push Presses, AHAP.

Conditioning:

"Diane"

21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

Exit Strategy:

8 Rounds:

20 second Hollow Holds
Rest 10 seconds
20 second Superman Holds
Rest 10 seconds
LaTieshaTina

QUOTE:"Typically, the world's best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear." - Greg Glassman


083117

Thursday, August 31st, 2017

Open Gym Thursday!  Come get Better!
JuliaMattBS

QUOTE:"Quality is much better than quantity. One home run is much better than two doubles." - Steve Jobs


083017

Wednesday, August 30th, 2017

Skill:

Muscle Up transition drill

Strength/Skill:

3 Rounds, not for time - 6 Sandbag Get Ups, rest as needed between sets

Conditioning:

5 Rounds for reps

30 seconds max calories on the rower
30 second rest
30 seconds max Burpees
30 seconds rest
30 seconds max Ring Rows (24, 20)
30 seconds rest
RyanMissy
QUOTE:"Celebrate what you accomplish, but raise the bar each time you succeed." - Mia Hamm


082917

Tuesday, August 29th, 2017

Barbell:

Back Squats - 5 x 5, AHAP for all sets.

Conditioning:

4 Rounds for time

15 DB Thrusters (35s, 20s)
20 V-Ups
20 Kettlebell Swings (55, 35)

Mobilize
Anticipation

QUOTE:"A gem cannot be polished without friction, nor a man without trials." - Seneca


082817

Monday, August 28th, 2017

Skill:

Complete 3 x 10 Hollow/Arch Swings, focusing on pushing down with straight arms.  Your coach will have modifications if needed.

Conditioning:

AMRAP in 20 minutes

Run 1 Big Lap
5 Snatches (135, 95)
10 Strict Pull Ups
10 Box Jumps (30, 24)

Exit Strategy:

75 Back Extensions with as few breaks as possible.

France (2)

QUOTE:"The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction." - Greg Glassman, founder of CrossFit


082517

Friday, August 25th, 2017

 Barbell:

Take 20 minutes to find your max Clean and Jerk for the day.

Conditioning:

"Nicole"

For total Pull Up Reps-

AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)
When you come off the bar, your round is over, go run.

Mobilize

JessLisa

QUOTE: "To find fault is easy; to do better may be difficult." - Plutarch


082417

Thursday, August 24th, 2017

Another open gym is going down at Triangle CrossFit today. 
Get in and get better!

AshleyHPC

QUOTE:"Strive for continuous improvement instead of perfection." - Kim Collins


082317

Wednesday, August 22nd, 2017

Barbell:

Front Squat - Find your 3 Rep Max, then complete 3 more sets of 3 at 90%.

Conditioning:

last done 9/26/16

For total rounds, complete 4 Rounds, resting 2 minutes between, of:

AMRAP in 3 minutes

6 1-Arm Alternating DB Snatch (55, 35)
9 Toes to Bar

Start the 2nd, 3rd, and 4th, rounds where you left off in the preceding round.

Exit Strategy:

Take 5 minutes practicing "Bear Walks".

FranceAmy

QUOTE:"We must remember that one man is much the same as another, and that he is best who is trained in the severest school." - Thucydides


082217

Tuesday, August 22nd, 2017

Skill:

Rope Climbing Practice - bring long pants or long socks.

Conditioning:

In teams of two,

Each person completes 5 rounds of:

Row 300m
15 Kettlebell Swings (55, 35)
15 Ring Dips

As soon as person 1 gets off the rower, person 2 starts rowing.  When person 1 finishes the round, they can not start rowing for the next round until person 2 is finished with the dips.  So this is interval training - push hard when it's your turn to go.

Mobilize
Mobilitywork
QUOTE:"Do not consider painful what is good for you." - Euripides


082117

Monday, August 21st, 2017

Barbell:

SPLIT Jerk Practice

Conditioning:

For time

3 Rounds of "D.T." (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155, 105)
20 Burpees
2 Rounds of "D.T."
10 Burpees
1 Round of "D.T."

Mobilize
2girls
QUOTE:"The heights which great men reached and kept, were not attained by sudden flight, they, whilst their companions slept, were toiling upwards in the night."
- Henry Wadsworth Longfellow