Thursday 170601

Crew

Crew

Saturday there will ONLY be a 7a WOD. 

  • USAW Mike Carol 2 hour Snatch Clinic
  • There are 8 slots , that  have become available…
    “USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
    USAW Coach Mike Carrol will be putting on a “Snatch” Clinic.  Sign up sheet is on the community board.
    Dont miss this opportunity to improve..

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Sorry NO Oly  Class
7a – WOD
8a — Sorry NO Striking or Skills class

9a –11a USAW” Olympic Lifting Clinic.  Slots left  $35.00 per Athlete

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD
20 min EMOM of:

4 High knees over box set up with pvc sticks
3 Jumping Jacks
2 Burpees
1 25m sprint 

* Scale accordingly to maintain good mechanics, consistency through EMOM.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170531

Summer Nutrition Challenge Details: 

  • The challenge runs 8 weeks from June 5th-July 30th  
  • Participants must be signed up by 9:30pm Thursday June 1st. In order to officially sign-up participants must put their name on the sign-up sheet that will be posted on the community board.
  • The total cost of the challenge is $125. This is broken up as follows: $65 for the nutrition challenge, $30 for before body composition testing, $30 for after body composition testing.
  • Body Composition Testing will be performed Saturday June 3rd 7-9am. We will post a sign-up sheet on the community board.  You will sign-up for a 10 minute time slot.  Please be on time.  Make sure that you use the restroom before testing, that you fast at least 2 hours before the test, do not exercise for at least 6 hours before testing, & do not consume diuretics such as caffeine, alcohol, or medication. 
  • MANDATORY Kick-off Meeting will be held Thursday June 1st @ 8:00pm. If you absolutely cannot make it to the meeting, but would still like to join the challenge let Troy, Sara, Angi, or Jamie know.  We will create teams and give each participant their macros by Sunday June 4th.

    USAW Mike Carol 2 hour Snatch Clinic

  • There are 8 slots , that  have become available…
    “USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
    USAW Coach Mike Carrol will be putting on a “Snatch” Clinic.  Sign up sheet is on the community board.
    Dont miss this opportunity to improve..

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Back Squat 5×3 @75-85%

WOD:  15.1 AMRAP 9 min
15 Toes to bar
10 Dead Lift 115/75, 95/55, 75/35
5 Power Snatches same bar.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through  AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: 

Rotate for 3-4 sets

C1: Lateral box step up, 8-10 reps per leg.

 

C2: Half Kneeling Single Arm Press, 8-10 per side

 

C3: 7-way hip, 5 reps per leg. 1 rep is a full cycle of every movement.

 

C4: Ring support, top, 15-30 seconds

 

D: For quality:

Straight Leg Single Arm Kettle Bell Sit Up (Accumulate 25 reps per side. Sets of 5 with a 5 second hold at the top of the 5th rep.)

Tuesday 170530

Summer Nutrition Challenge Details: 

  • The challenge runs 8 weeks from June 5th-July 30th  
  • Participants must be signed up by 9:30pm Thursday June 1st. In order to officially sign-up participants must put their name on the sign-up sheet that will be posted on the community board.
  • The total cost of the challenge is $125. This is broken up as follows: $65 for the nutrition challenge, $30 for before body composition testing, $30 for after body composition testing.
  • Body Composition Testing will be performed Saturday June 3rd 7-9am. We will post a sign-up sheet on the community board.  You will sign-up for a 10 minute time slot.  Please be on time.  Make sure that you use the restroom before testing, that you fast at least 2 hours before the test, do not exercise for at least 6 hours before testing, & do not consume diuretics such as caffeine, alcohol, or medication. 
  • MANDATORY Kick-off Meeting will be held Thursday June 1st @ 8:00pm. If you absolutely cannot make it to the meeting, but would still like to join the challenge let Troy, Sara, Angi, or Jamie know.  We will create teams and give each participant their macros by Sunday June 4th.    

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Double Joy”
3X5 Minute AMRAP’s of: 

A1
20 Wall Ball, UB (“UnBroken” at whatever weight athlete can do 20 reps UB. Stay light move fast recover from Murph.)
10 Ring Rows or DB rows/ BB rows @ 1/4 BW

3 Minute Rest

A2
20 Box Jumps 24/20 20/12 12/45lb Bumper plate
10 Burpees

3 Minute Rest

A3
10 reps of:
Walls Balls (UB lbs)
Ring Rows
Box Jumps
Burpees

* Scale accordingly to maintain consistency of good mechanics, while applying “UB” intensity through the 3  AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND: (Go by feel today. Drop weights back if you need to recovery.)

B Alternate for 3 sets

B1: Romanian Deadlift 6-8 @ 3021 

B2: DB Split Jerk, 2 reps per leg, 2 second pause in receiving position. 

Bike, Row, Run or Ski, or any combination, for 20-30 min easy. Reduced volume today to allow for recovery.

 

 

Monday 170529

Past

Past

Happy Memorial Day… May we never forgot the ultimate price paid for our Freedom..

 

Present

Present

 WOD Times:
0700

0900
Gym will be open by 0630

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:”Murph”
 For Time
1 Mile Run

100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

* Scale movements accordingly to maintain consistency of good mechanics, while applying intensity, Partition the pull-ups, push-ups, and squats as needed through Murph.  Cut distance & reps in half if new to CrossFit.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND (” To be done before Murph”)

A: Build to a heavy
2 Power Snatch + 1 Overhead Squat
Pause in receiving position of power snatch. 

B: Build to a heavy
Power Clean + Clean + Jerk

Friday 170526

8 Week Nutrition Challenge will begin on June 5th through July 30th. Watch for the sign up sheet. Informational Kick Off Meeting will be held on Thursday June 1st at 8pm.  Cost is $125. More info will be posted soon! 

Monday Memorial Day – We will be honoring Lt. Michael Murphy “MURPH”. Join us at 7a or 9a! Have a Safe Memorial Day Weekend!!

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Double Joy”
3 Sets each, alternating between AMRAPs.
6 total intervals. 
2 min AMRAPs, 2 min rest

A1
30 Double Unders/Singles 
10 Thrusters

Advance: 95/65lb
Rx: 75/55
S: 55/35
B:35/15 

2 Minute Rest

A2
15 KBS, Russian
10 T2B/ Progression

Advance: Red/Grn
Rx: Grn/Pur
S: Blu/Yel
B: Yel/Org

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through the 3 sets  AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

B Alternate, rest as needed. 3 sets
B1) 8-12 Hip extension @2022
B2) Single Arm Ring Row, Max Rep

These never have to be “strict.” Some rotation is ok.

https://www.instagram.com/p/BTMDDKdjh2_/?taken-by=marcusfilly&hl=en

C Alternate, rest as needed. 3 sets
C1) Single leg bias DL, 10-12 reps

C2) Double Dumbbell Bent Row, Top Down, 8-10 reps per side 

These are done bent over with a DB in each hand. Pull them both up, then lower one and pull it back up, keeping the other at the top of the row. Switch arms, repeat for 16-20 total reps. To be done strict. Make sure to try to keep the upper trap turned off.

Thursday 170525

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD “Bring your gloves” Be ready for functional fitness combined with 
striking. We have gloves for sale now.
8a – Skills
9a – WOD

Sunday Schedule:
9a — WOD

Monday Memorial Day – 7a and 9a only. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Sand Skiing”
Partner WOD – 17 min AMRAP

P1-15 Cal Ski Erg
25m Heavy Sand bag or Stone Carry
P2 Max ABMAT situps
-Then Switch-

Both Partners rest 90 seconds in-between rounds
*score is total number of sit-ups as a team

* Scale accordingly to maintain good mechanics, consistency through rounds.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170524

Congratulations to Coaches Brandon and Elyse on the arrival of their baby boy, Weston Kevin Charleson. Coach Elyse did her last pregnant CrossFit WOD on Saturday!!! 

Monday Memorial Day – We will be honoring Lt. Michael Murphy “MURPH”. Join us at 7a or 9a!

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
1A. 4 sets of Front Squat 4-5 reps @ tempo of 4 down 2 bottom x 1 up, try to progress in reps or weight from 2 weeks ago. Started @ 50%  1RM FS climbing 

2A – Single Arm DB Strict Press, 6-8 reps per arm

WOD: Finisher
7 min AMRAP

5 Front Squats (“with heaviest dumbbell used for strict press 2A)
5 Shoulder to Overhead
5 Front Squats
5 Shoulder to Overhead

With a single dumbbell, 5 front squats will be performed with it on one shoulder, then 5 STO with the same arm. Switch arms and repeat. That is 1 round.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

C) Clean and Jerk. Alternate, 2 min rest between movements.

C1) 2 clean lift off + 1 clean    5-7 work sets between 75-85%

C2) Dumbbell Split Jerk X4 (2 each leg) pause for 2 seconds in receiving position

 

Tuesday 170523

Jake

Jake

 

“USAW” Olympic Lifting Clinic June 3rd 2017 0900-1100 $35.00 per Athlete
USAW Coach Mike Carrol will be putting on a “Snatch” Clinic. We have a few slots left. Sign up sheet is on the community board.Dont miss this opportunity to improve..

USAW Mike Carol 2 hour Snatch Clinic
Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Push Jerk 5×3

Perfect reps only
Triples can be successfully done between 60 and 90% climbing..

WOD:
20 Minute AMRAP of:

30/25 Cal bike
30 DB Snatch
30 Push Up 

A: 50/35
Rx: 40-25
S: 30 – 15
B: 20-10

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

Rest about 15-20 min. In that time, practice snap to hollow and snap to arch on ground. During this time, complete 3 sets of 1 min of max rep wall balls 20/14. Your goal here is max rep, unbroken. Play with foot placement, arm motion, etc, to maximize reps and efficiency. Maybe you can squeeze out a few more reps, but it smokes your shoulders more, or perhaps you feel better, etc. Take note of these things.

 

When cycling pull ups, especially butterfly, we don’t want to “pop” the hips as much to get to or above the bar. When you pop your hips, you initiate the arch too early and it throws off rhythm and/or leads to excessive arching. We want to snap to hollow then press down with straight arms, before pulling to get chin over the bar. Emphasis on the hollow, not the arch.

 

After resting:
10 Minute AMRAP of:
15/12 cal bike
15 dumbbell snatch same weight
15 supine grip rows on the adjustable pull up bar, or a barbell.

 

Monday 170522

Ryan

Ryan

You can still watch The entirety of the 2017 Reebok CrossFit Games Regionals will be streamed to Games.CrossFit.com, CrossFit’s YouTube channel and the CrossFit Games Facebook page. Anyone, anywhere can watch the  South & the East regions, every heat of every division online for free still.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:”Jackie”
 For Time
1000m row
50 Thrusters 45/33
30 Pullups

Strength:
Back Squat 5×3 @75-85%

* Scale movements accordingly to maintain consistency of good mechanics, while applying intensity through Jackie.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

C) Hang snatch
Build to a technically sound but heavy double. From the knee, full squat. 

D) Rotate between, rest as needed 3-4 sets

D1) Bulgarian split squat with dumbbells or kettlebells, farmers carry style. 8-10 reps each leg. 

D2) Single Arm Z Press, 8-10 each arm
This is done sitting on the ground, legs together straight in front of you. https://www.youtube.com/watch?v=zcUg776Cr2Q 

D3) 15-30 second top of dip hold.

 

.

Friday 170519

 

CrossFit Regionals Games

CrossFit Regionals Games

The entirety of the 2017 Reebok CrossFit Games Regionals will be streamed to Games.CrossFit.com, CrossFit’s YouTube channel and the CrossFit Games Facebook page. Anyone, anywhere can watch every heat of every division online for free.

All Regional competitions start at 9 a.m. local time each day and end by 5:15 p.m., with the exception of the larger South Regional, which will start at 9 a.m. and end by 7:15 p.m. When heat schedules (local time) are available, they can be found on the CrossFit Games website on each Regional’s competition page (see below).

WOD:
10 Rounds for time of: With a partner, alternating. 25 min cap.
1 Rope climb (Advance: Legless, Scale: 2 rope get ups/pull to standing jump find your lock on rope)
100′ sled push (down and back)
200m Run 

A: 270/205
Rx: 225/150
Silver: 185/135
Bronze; 135/95 

Partners alternate rounds for 10 total. 5 each person. 

* Scale weight and movements accordingly to maintain consistency of good mechanics through rounds.  Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

Bike/row/run/ski-erg.
Pick 3, 10 minutes each
30 min total.
60-70% perceived effort.