6/1/16

For strength, the focus is shoulder-to-overhead, but you’ll need to clean the bar to the front rack position, so cleans can be any version you’d like. Once you get it in the front rack, do 5 push presses or push jerks, or combination of the two.
The weight for thrusters in the metcon should be manageable so that you can do all 10 unbroken or do them in two sets at most. Breaking it up any further will mean the bar is too heavy. Find a pace and settle in for the 12 minutes, but in the last minute, go all out!

Strength

1 clean + 5 push jerks

Conditioning

AMRAP in 12 minutes:
10 thrusters, 95/65#
15 box jumps, 24/20″
20 KB swings, 53/35#

05/31/2016

FullSizeRender

Take 20 minutes to find a 2RM deadlift. You may not drop and reset for the 2nd rep – it must be touch-and-go for both to count. For the metcon, deload to 65% of your new 2RM and do the couplet of deadlifts and burpees. Unlike “Murph” yesterday, don’t pace this one – go all out from the start!

Thank you to everyone who came out to do “Murph” (or cheer for those who were doing the workout) and a huge thank you to Cindy and Jeff for hosting a great shin-dig at their house for Memorial Day!

Strength

2 RM Deadlift

Conditioning

5 rounds for time:
5 deadlifts, 65% of 2 RM
10 burpees

05/31/2016

CrossFit Thermal – CrossFit

Take 20 minutes to find a 2RM deadlift. You may not drop and reset for the 2nd rep – it must be touch-and-go for both to count. For the metcon, deload to 65% of your new 2RM and do the couplet of deadlifts and burpees. Unlike “Murph” yesterday, don’t pace this one – go all out from the start!

Strength

Deadlift (2RM)

Conditioning

Metcon (Time)

5 rounds for time:

5 deadlifts, 65% of 2 RM

10 burpees

5/30/16

“Murph”
run 1 mile
100 pull-ups
200 push-ups
300 air squats
run 1 mile

wear a 20# vest if you have one

5/29/16

Take 15-20 minutes to find a max OHS from the rack. The metcon is a descending couplet, but after each “round” you will do a rope climb. So start with 12 power cleans and 12 burpee box jumps, then 1 rope climb. You will finish with 3 power cleans, 3 burpee box jumps, and 1 rope climb.

Strength

1RM OHS

Conditioning

For time:
12-9-6-3
power cleans, 135/95#
burpee box jumps, 24/20″

after each round, 1 rope climb

And the winner is…

Huge congratulations to Paul Buchanan, for winning the Spring Nutrition Challenge.  Paul, aka, Paleo Paul, aka Prospect Paul, dove right in and absolutely destroyed the challenge, losing 14 pounds and 3% body fat in 30 days.  Paul remained on SFH supplements but was otherwise strict throughout the 30 days.  Paul had some slip ups, but was always quick to jump back on the wagon, he also kept up with CrossFit 4-5 days per week.  The bottom line, and what was evident from Paul’s journal entries was that Paul was all in.  He didn’t ask me if it was ok to eat whole grain, 17 grain, super grain or any kind of grain he just cut out the stuff 100%.  He ELIMINATED the foods that destroy your gut and spike your insulin causing you to store body fat.  How many calories did he eat?  WHO CARES, because he was eating the right foods and fueling his body for intensity.  How many calories must he have burned, a lot right?  WHO CARES, because he was crushing workouts with high intensity each and everyday.  Paul, only RXs workouts about 50% of the time, but that has nothing to do with his results.  When he scales, he scales to his ability and maintains intensity to yield amazing results.  This is a great example of what can happen when you go all in on your nutrition, and come to the gym with intensity on the brain each and everyday.

Congrats Paul..

Shout out to Mike Gagliano and Brian Duross as our runners up!  Thank you to everyone who submitted journals and photos!

 

5/28/16

For bench press, this is meant to just get a quick three sets of 5 bench press in. The weight should be the same across all 3 sets.
For the partner workout, one person will row 500m while the other works on the AMRAP – when the rower gets off, they pick up wherever their teammate left off in the AMRAP. Your score will be total rounds and reps as a team in 15 minutes. (Rower does not count in reps)

Strength

Bench press
3 x 5

Conditioning

In teams of 2:
AMRAP in 15 minutes:
10 toes-to-bar
20 KB swings, 53/35#
30 double unders
40 walking lunges

while rotating 500m row

5/27/16

In warm-up, do 5 rounds of pull-ups, push-ups, and air squats. Pick a reasonable number for each movement; some guidelines are given as merely suggestions. This is not for time, just to get loose for Murph on Monday.
The metcon is an AMRAP version of “DT.” Instead of “for time,” let’s see how many rounds you can do of the same rep scheme. Some of you finished 5 rounds in around 10 minutes (4/1/16 was the last time we did this) so can anyone get 7 rounds? 8 rounds? 9????

Strength

5 rounds not for time:
5-8 pull-ups
8-12 push-ups
12-15 air squats

Conditioning

AMRAP in 15 minutes:
12 deadlifts, 155/105#
9 hang power cleans, 155/105#
6 push jerks, 155/105#

5/26/16

This is a classic “girl” benchmark. If you are newer to CrossFit, there are two ways to scale this workout: one way is to cut the reps to 15 or 20 per round, but still do 5 rounds. This is a good way to get the running in and to feel what it’s like to do 5 rounds. The other way is to do 3 or 4 rounds. The benefit of this method is that you can see where you are after that 3rd or 4th round. It can be a “game time decision” as to whether you stop or continue (at the coach’s discretion)

“Kelly”
5 rounds for time:
Run 400m
30 box jumps, 24/20″
30 wall balls, 20/14#

5/25/16

With a running clock of 20 minutes, row 1k for time. Then find a max snatch in the remaining time. Warm up prior to starting and have weights out that you think you will need. You may power snatch or full snatch. At exactly 20:00, row 500m for time. You will have three scores: 1k row time, snatch weight, and 500m row time.

In 20 minutes:
row 1k
find 1RM snatch
at 20:00, row 500m