Tuesday 170801

Leave No Man Behind...Brandon finishing strong with a little encouragment.

Leave No Man Behind…Brandon finishing strong with a little encouragment.

Dynamic Warm-Up – Mobility

Prepare  for…

A. WOD: CF Open 11.2
15 AMRAP

9 Dead-Lift 155/100
12 Push Ups
15 Box Jumps 24/20

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

B. ABOVE and BEYOND:

Monday 170731

HERO MONTH, TODAY IS THE LAST DAY – Last chance to earn your HERO T-Shirt today with 19 or more WOD’s done this month. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st.

Dynamic Warm-Up – Mobility

Prepare  for…

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

 Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

 

A. WOD: “Dallas 5
5 minutes of:

    Burpees

Then, 5 minutes of:

    7 deadlifts, 155 lb.

    7 box jumps, 24-in. box

Then, 5 minutes of:

    Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

    7 snatches, 75 lb.

    7 push-ups

Then, 5 minutes of:

    Rowing (calories)

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

COOL DOWN

B. ABOVE and BEYOND:

Friday 170728

Playcare Attendant Needed for Monday’s and Friday’s at 9a starting the end of August. Contact Sara for more info. 

HERO MONTH – There is 4 more days to get your 19 WOD’s in to earn your HERO T-Shirt. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st.

Dynamic Warm-Up – Mobility

Prepare  for..

“The Seven” A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 A. WOD: The Seven”

2 min on, 2 min off, for 10 rounds (40 min total)
7 hand stand push up
7 thrusters           Adv: 135/95        Rx: 95/65   Scale: 75/55
7 knees to elbow
7 deadlift             Adv: 245/165      Rx: 185/125        Scale 155/105
7 burpee
7 KB Swing                  Adv: 70/53 Rx: 53/35   Scale 35/26
7 pull ups

Pick up where you left off at each 2 min interval. Score is total rounds.

**Normally this is 7 RFT.

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

COOL DOWN

B. ABOVE and BEYOND:

B: Rotate for 4-5 sets:

Ring V outs max rep for quality

Jefferson curl 5-10 reps by feel, 15-30 lbs

Zercher yoke carry 50 ft

C: Tabata sand bag squats, 100lbs, bear hug/front load

Thursday 170727

# Squad/Squat Goals….How are you feeling after 300 Air Squats? I heard a lot of moaning during the warm-up when the coach said to do 10 jumping air squats….

Pine-view Beach Day is on hold for now. Saturday August 12th will NOT be our Annual Beach WOD. We will let you know ASAP when it will be rescheduled. 

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

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD – “Fran Ski’s with a Buddy”
Partner WOD
21-15-9
Thrusters 95/65 75/55 65/45
Pull-ups
Ski Erg for cals

P1 will do 21 Thursters then P2 will do 21 Thrusters. P1 will do 21 pull-ups, then P2 will do 21 pull-ups. P1 will do 21 cals on the Ski Erg, then P2 will do 21 cals on Ski Erg. Continue on through the 15’s and 9’s

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170726

Playcare Attendant Needed for Monday’s and Friday’s at 9a starting the end of August. Contact Sara for more info. 

HERO MONTH – There is 6 more days to get your 19 WOD’s in to earn your HERO T-Shirt. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st.

Dynamic Warm-Up – Mobility

Prepare  for..

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

 A. WOD: “Hall”

Partner style, 10 rounds total, 5 each
3 Power Cleans           Adv: 225/155      Rx: 165/115        Scale: as needed or 115/75
200m sprint
20 KB Snatch, 10 each arm Adv: green/blue  Rx: blue/yellow   Scale as needed or yellow/orange

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

COOL DOWN

B. ABOVE and BEYOND:

B: Pause Front Squat + Jerk X 2 up to 70% 5 sets for technique

Front squat, pause at bottom, jerk with weak foot, repeat with strong foot

C: Watch 3-5 of this playlist, practice anything from 1-5 for 15 min

D: Alternate for 3 sets

Double KB Bottoms up carry at 90 degrees, 50 ft

Reverse sled drag, 100 feet

https://www.instagram.com/p/BT9BCssAjXi/?taken-by=functional.bodybuilding

Tuesday 170725

HERO MONTH – There is another week left to get your 19 WOD’s in to earn your HERO T-Shirt. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st.

Want to get up off the toilet by yourself when you’re 80 years old? Start squatting below parallel when you’re 30 years old. Trust me. By Courtney Shepherd

In my coaching career, I have on occasion, been accused of being mean. That’s right, you heard me, mean. Following a workout once an athlete actually came up to me and said, “Dang girl, you’re mean today.” You would think this might have upset me or at least caused concern about what it was I did to this athlete to earn the distinction “mean”. Well I was not upset, and I knew exactly what I did. And I’ve done it many more times since.

I relentlessly made this athlete, along with the whole class, for the entirety of the workout, squat below parallel. Yeah, that happened.

Now, I hope at this point you realize that, while this really was said to me, it was said with humor. This athlete may have disliked me in the moment for lovingly reminding them often to get lower in their squats, but they know my constant nagging is out of a desire to see them get stronger, healthier, and live a longer, more productive life. Wait a tic. What’s that you say? Squatting below parallel isn’t just something CrossFit Games made up to help establish guidelines for a “no rep” during a workout? Nope, they sure didn’t. (Yes, I realize I’m having a conversation with myself. . . publicly, for all you to enjoy) Long before the Crossfit Games came to light CrossFit was teaching the air squat as one of it’s foundational, functional movements. A point of performance for this movement is that the hip crease gets below the knee crease, also known as getting below parallel.  Why does CrossFit teach it this way? Because that is what life demands of us. Life demands at times that we set our butt down on something that is lower to the ground, and I’ll be darned if at some point in time later life asks us to get our butts up. We want to be able to do this without the help of someone or something else. So CrossFit is preparing us for life. 

The squat is my favorite foundational, functional movement because you see it in so many other things. You see it in the thruster, snatch, clean, overhead squat, wall ball, and more. We do a workout with 150 wall balls in it, and after it kicks our butt we rack our brain trying to figure out how to get better at wall balls, but very few of us will actually say, “I bet if I worked to improve my squat I would also improve my wall balls.” I’m not talking about throwing weights on a bar and squatting our brains out. I’m talking about sitting back in our heals, driving our knees over our toes, and keeping our chest upright as we squat below parallel. Taking time to perfect the air squat translates to those sexier movements we all want so bad, like a heavier snatch or clean. 

The squat is also my favorite for it’s presence in everyday life. My Nana use to live in an assisted living facility. When I would visit, I couldn’t use her private bathroom because it had a 2 foot booster seat on top of the toilet. The facility put this there for my Nana because she had long ago lost the ability to sit down and stand up without assistance. She lost her functional ability to squat. CrossFit was not in my life at a time I could have helped make a difference in my Nana’s. There isn’t a day that goes by that I don’t wish it would have been. I would have loved to have visited Nana and done silly things with her like sit down and stand up, now do it holding this phone book. She wouldn’t have known it at the time but she would have been working on doing squats with a little bit of weight. She would have been doing CrossFit. 

Today you are going to be doing a lot of squats. When I coach I’m going to expect that each of these squats gets to the proper depth, something I will be continually reminding some of you about. I know it seems “mean” to hear my obnoxiously loud and raspy voice booming across the room, “get lower in that squat for me”, but I obviously don’t see it as mean. I see it as keeping you healthy and functional, so that when you are 80 no one puts a 2 foot booster seat on your toilet and it freaks out your grandkids. 

In short, you’re welcome.

Dynamic Warm-Up – Mobility

Prepare  for..

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

 A. WOD: “Luce
3 RFT, 35 min cap
1000m run or 1.6 mile bike or 1250m row or 1000m ski
10 Ring MU or 15 burpee broad jump
100 Air Squats

**Normally done with a vest.

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

COOL DOWN

B. ABOVE and BEYOND:

B: Alternate for 3 sets:
Deficit plyo pushups, 30 sec max rep. Hands on 25lb plates, chest touches ground between, explode so hands come off plates, land and repeat.
Wide stance good morning, 8-10 reps

C: Alternate for 3 sets:
Single arm push up, max rep. Start with weaker arm, perform same number with strong arm.
Single leg dead lift, 8-10 reps per side. Use a barbell.

D:
Chin up isometric L sit hold on rings. Perform a pull up or chin up on rings. Hold at top, chin above hands, perform L sit. Accumulate 2 min.

Monday 170724

WOD times on Monday July 24th will be: 530am, 7am, 9am ONLY! 

There is another week left to get your 19 WOD’s in to earn your HERO T-Shirt. Please put your T-Shirt Size on the board next to your name so we can place the order on Tuesday August 1st. 

Friday 170721

Monday Pioneer Day – 7a and 9a WOD on Monday July 24th ONLY!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

Strength: 5 x 3 Overhead Squat

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

WOD: “Tumlison”
8 RFT
200m run
11 barbell burpee deadlifts  Adv: 165/120      Rx: 135/95 Scale as needed or 95/65 

Originally this workout is done with 60 lb dumbbells.

Barbell burpee deadlifts are performed as such: approach the bar like a deadlift. Place hands in push up position, do a burpee with hands on bar, chest touches bar, jump feet back to bar and perform a deadlift instead of jumping. 

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

COOL DOWN

ABOVE and BEYOND:

 rotate, 3 sets each

Ring V Outs, 5-10 reps for quality. False Grip

DB Bench 8-10 reps

Lateral box step up, 12 reps

D: Alternate for 3-4 sets

Ice cream makers on rings, try to use false grip

Jefferson curl, 6-8 reps

***Start very light and very controlled here. Use maybe 15-30 lbs for a few weeks

Thursday 170720

Monday Pioneer Day - 7a and 9a WOD on Monday July 24th ONLY!

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

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD – “Spicy”
Partner WOD
30 Burpees as a team switch every 5 reps then:
5 Rds each of
5 DB Manmakers 50/30 45/25 40/20
100m Sprint
one partner works at a time then tags the other to go!
30 burpees as a team

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170719

Dynamic Warm-Up – Mobility

Prepare  for…

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”

A. WOD:  “The Chief”
5 rounds, 1 min rest between rounds
AMRAP 3
3 power cleans    135/95    115/75    95/65
6 push ups
9 air squats

Begin each mini AMRAP where you left off in the previous round. Score is total rounds.

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

COOL DOWN

B. ABOVE and BEYOND:

B: Watch videos 1 and 2 from this playlist, and practice for 10 min

C: Alternate for 4 sets

C1: supine chest to bar row @1012 max rep

C2: Weighted glute bridge, 8-10 reps

Tutorial if you need it

D: Alternate for 3 Sets

D1: Single arm Ring Row, max rep

D2: 7 way hip, 8 reps per side