Thursday 8.1.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.31.13

1. Clean & Jerk
3-3 @ 70%
2-2 @ 75%

2. Clean Deadlift
4-4-4-4-4 @ 108%

3. Front Squat
4-4-4-4-4 @ 85%

4. For Time
"The Ball Buster"

15-12-9

GHD Wall Balls 20/14

KB Snatch Right 70/53

KB Snatch Left 70/53

Box Jumps 30/24

Tuesday 7.29.13

what.....

1. Box Jump

Work up to Max

off two feet no steps

2. Hang Clean

3-3-3-3 @ 70%

3. Snatch Balance

3-3 @ 75%

3-3-3 @ 80%

4. For Time

5 Rounds

4 Push Press @ 85%

25 Double Unders

use the racks

Monday 7.29.13

For those of you that don't know, we sponsor Matt Leblanc. He is 8 years old and is currently the fastest 50cc motocross rider in the country. Next weekend he will be in Tennessee competing in what is the motocross equivalent of the CrossFit regionals. If he qualifies, he will move on to Nationals. We currently sponsor Matt and are helping him utilize CrossFit to achieve his racing goals. I will be travelling to Tennessee this Wednesday to see him race. I will keep you all posted on his status.

1. Hang Snatch
3-3-3-3 @ 70%
above knee

2. EMOM for 10
Odd: 3 Jerks @ 80%
Even: 3 Clean Pulls @ 100%

3. Back Squat
4-4-4-4 @ 86%

4. Max Effort 
Toes to Bar

5. AMRAP in 10
"Fran"
21-15-9
Thrusters 95/65
Pull Ups

Saturday 7.27.13

1. Snatch 
2 @ 70%
2 @ 75%
1-1 @ 77%

2. Clean & Jerk
Same as snatch

3. Run
8 x 40m 1:00 rest

4. For Time
7 Rounds
4 Tire Flips
Jump in, jump out
1 Legless Rope Climb

5. For Time
Row 2k

Friday 7.26.13

Alexandra

1. 2-Position Snatch
2-2-2-2-2 @ 70%
floor, knee

2. EMOM for 10
Odd: 3 Snatch Pull 86% (of snatch)
Even: 4 Snatch Push Press 71%

3. Back Squat
3-3-3-3-3 @ 75%

4. "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Thursday 7.25.13

1. Sherm


Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

Wednesday 7.24.13

1. EMOM for 10
Odd: 3 Power Snatch @ 70%
Even: 2  2-Position Cleans @ 70%
if you aren't finishing in time cut a rep
Squat Cleans, floor and mid-thigh

2. Snatch Deadlift
3-3-3-3 @ 95% (of snatch)

3. Front Squat
3-3-3 @ 70%
3-3 @ 75%

4. For Time
"Hoosier Daddy"
50 Burpee Chest to Bar
50 Wall Balls

Tuesday 7.23.13

1. EMOM for 10
Odd: 3 Hang Squat Snatch @ 50%
Even: 3 Ring HSPU's
Focus on full hip extension and speed under the bar.

2. Snatch Balance
3-3-3-3-3
70-75-75-80-80%

3. For Time
50 HR Pushups
Sandbag Run 200m 
40 KB Swings 70/53
Sandbag Run 200m
30 Toes to Bar
Sandbag Run 200m
20 HSPU
Sandbag Run 200m
10 Muscle-Ups
1 Burpee
Use 1 insert from sandbag

Monday 7.22.13

So fit....

1. EMOM in 10
Odd: 2 Jerks 80%
Even: 4 Clean Pulls 98%

2. Squat
5-5 @ 80%
3-3-3-3 @ 85%

3. For Time
5 Rope Climbs
5 Clean and Jerk 145/95
4 Rope Climbs
4 Clean and Jerk 165/105
3 Rope Climbs
3 Clean and Jerk 185/115
2 Rope Climbs
2 Clean and Jerk 205/125
1 Rope Climbs
1 Clean and Jerk 225/135

4. For Time
3 Rounds
Row 1000m
Rest 1 min