7/1/2015

CrossFit Thermal – CrossFit

This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4.

Skill

“HSPU’s

A: 5 x 2 box walks/inverted attempts

B: 5×2 wall walks/inverted attempts

C: 5×5 kipping, strict, or deficit HSPU’s

D: 10 x 1 handstand walk or 5×2 freestand HSPU”

Metcon (AMRAP – Reps)

“AMRAP in 10 minutes:

1 power clean, 135/95#

2 pull-ups

3 burpees

4 power cleans

5 pull-ups

6 burpees

7, 8, 9…10, 11, 12, etc.

7/1/2015

CrossFit Thermal – CrossFit

This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4.

Skill

HSPU progressions
A: 5 x 2 box walks/inverted attempts

B: 5×2 wall walks/inverted attempts

C: 5×5 kipping, strict, or deficit HSPU’s

D: 10 x 1 handstand walk or 5×2 freestand HSPU

Conditioning

AMRAP in 10 minutes:

1 power clean, 135/95#

2 pull-ups

3 burpees

4 power cleans

5 pull-ups

6 burpees

7, 8, 9…10, 11, 12, etc.

7/1/2015

This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4.

Skill

HSPU’s
A: 5 x 2 box walks/inverted attempts
B: 5×2 wall walks/inverted attempts
C: 5×5 kipping, strict, or deficit HSPU’s
D: 10 x 1 handstand walk or 5×2 freestand HSPU

Conditioning

AMRAP in 10 minutes:
1 power clean, 135/95#
2 pull-ups
3 burpees
4 power cleans
5 pull-ups
6 burpees
7, 8, 9…10, 11, 12, etc.

6/30/2015

One of the benefits of moving to WODIFY is going to be the ease at which we can search for previous performances and milestones.  In order to search, we’ll need to know what we’re looking for.  For weightlifting, it’ll be easy, we can simply type in, “back squat” or “snatch”, the same thing will work for the classic CrossFit benchmarks, like “Fran”.  We also sometimes do house workouts that we want to retest as well. So moving forward you might see some new “named WODS”, these are workouts that will have a particular measure, and focus, you can also expect to see these workouts repeated to gauge  improvements in performance.  Today will be the first of these house workouts…..have fun.

Strength

Take 20 minutes to find your 1RM Shoulder Press

Conditioning

“Falcon”

For time:
15-12-9
Thrusters, 135/95#
Toes to bar

6/29/2015

Reminders….

1 – WODIFY is going live this week, watch out for an email with information about the transition.

2 – Endurance Class will be held this Wednesday at 6:30pm

3 – 4th of July Schedule; no 6:30pm class on Friday 7/3, only 10:00am for Saturday 7/4.  The fourth of July WOD will be a team WOD, friends and family are welcome!

Congratulations to our member of the month!!!  Tanya Peters

Tanya had never played sports growing up and never worked out as she got older. About a year and a half ago she started to notice changes in her body – the weight was easy to put on and harder and harder to take off. She started the Whole 30 program and as a result felt more energetic, but she felt that it was still not enough. After sharing her concerns with her son Sergey, he told her “if you feel that you need more, try doing more”. After that conversation Tanya decided to give Crossfit a try and the rest as they say is history. ” It has been a wonderful experience. The coaches and everybody from the 6 AM crew could not have been more supportive, friendly and encouraging. Going to Thermal has become one of the biggest highlights of my day!”

Strength

Take 20 minutes to find your 8 RM Back Squat

“Tanya’s Tens”
AMRAP in 10 minutes:
10 jumping pull-ups
10 air squats
10 sit-ups
10 Russian KB swings, 53/35#

6/28/2015

Alternating EMOM for 15 Minutes

A) 7 C2B Pull-ups

B) 2 Hang Snatches (60-70% 1RM Snatch)

C) 10 Bar Facing Burpees

Rest exactly 5 Minutes then

Take 5 Minutes to find your max hang snatch

6/27/2015

  
This workout will be done in teams of 4. All 4 will cash in with 150 burpees, two people working at a time. Then you will go in sequence of what is written (Athlete A and B will do Part 1 while C and D rest. Once A and B are finished, athletes C and D start Part 2. and so on) Once finished with 4 Parts, the cash out is 150 burpees, two people working at a time. If the deadlift bar is dropped, the rower must stop until the bar is picked back up and locked out. If the athlete on the pull-up bar drops, then the KB swings must stop until the chin is back over the bar. If there is an odd number of people, there may be a team of 2 and they will do all 4 parts, but with half the required reps. If there is a team of 3, they may decide how to break it up. 

In teams of 4: 

Cash in 150 burpees 

Then Two team members do the following: Athlete A rows 50 calories while Athlete B holds 225/155# deadlift 

 then Athlete C does 50 KB swings, 55/35# while Athlete D holds chin above pull-up bar 

then Athlete B rows 50 calories while Athlete A holds 225/155# deadlift 

then Athlete D does 50 KB swings, 55/35# while Athlete C holds chin above bar 

Cash out 150 burpees

6/26/2015

Lunges are done with a plate held overhead – if there is room, you may walk around the gym, otherwise do them in place. Arms are ideally locked out overhead, but as long as the plate doesn’t go below the top of your hair/head, you’re fine. Push presses are also recommended, but if you happen to jerk, those are fine as well (think of them as “shoulder to overhead”) Scale muscle ups to 20 chest to bar pull-ups or 20 pull-ups.

For time:
50 overhead walking lunges, 45/25#
40 wall balls, 20/14#
30 box jumps, 24/20″
20 push presses, 115/75#
10 muscle ups
20 push presses, 115/75#
30 box jumps, 24/20″
40 wall balls, 20/14#
50 overhead walking lunges, 45/25#

6/25/2015

For strength, follow the rep scheme carefully. Warm up sets do not count in these reps. Once you find a heavy 5, count that as your first set and continue adding weight for each set and reps as written. You should end up at a heavy single, but NOT max back squat. You should feel like you have another 10-20# and leave it like that.
Metcon is a sprint: 1k row and 30 toes to bar. If you cannot keep active shoulders in the toes to bar, substitute 30 V-ups.

Strength

Back Squat
5, 5, 3, 2, 2, 1

Conditioning

For time:
Row 1k
30 Toes to bar

Keeping It Going With Endurance – Upcoming Dates

Honestly, man, its helps a lot” Craig C – 6:30pm regular.

We’re keeping it going with the endurance workouts guys, be sure to check out these great and really challenging classes.  Below are the upcoming dates that this class will run. (all at 6:30 pm)

6/24
7/1
7/8
7/15
7/22
7/29