1/1/2017

Let’s ring in the New Year with a partner chipper. Find a solid pace and keep moving. Each minute stop what you’re doing and hit a quick set of 3 sit-ups.  On the main movements only one athlete may work at a time.

For Time

In teams of 2
75 Wall Balls
50 Pull-ups
75 Burpees
50 Push-ups
75 Overhead Squats (45/35)
50 Kettlebell Swings (55/35)
w/ 3 sit-ups OTM


Start out today by hitting a moderate 3 rep front squat. Don’t record this number, the idea is just to prep for moderate thrusters later in the workout.The Met-con is a couplet with ascending weight thrusters. Athletes are responsible for changing their own weights. If you’re scaling the weight, you should still give yourself 4 different loads for the workout, work with a coach to dial in exactly how much weight you’ll need. If you finish all 8 rounds in the 15 minute cap, start over with your original weight and start climbing again until the 15 minutes are up. Each completed round is worth 35 reps today and we’ll be recording total reps in WODIFY.

Strength

Take 10 minutes to build to a moderate 3 rep front squat for the day

Conditioning

AMARP in 15 minutes
2 Rounds of
10 Thrusters (75/55)
25 double unders
2 rounds of
10 Thrusters (95/65)
25 double unders
2 rounds of
10 thrusters (115/80)
25 double unders
2 rounds of
10 thrusters (135/95)
25 double unders

CrossFit Thermal Muscle Up Clinic

Who is ready to stop putting the infamous Muscle Up on a pedestal and start knocking them out?  Back in 2011, this was one of those movements that you would see and think it was magic.  Fast forward to 2016 and the muscle up is a household name in the world of CrossFit.  What’s the secret?  We’re going to tell you on January 28th, so come join us at 11:00am at CrossFit Thermal.

The clinic will be led by Coach Vin and Thermal athlete Brian Hungarter.  We’ll show you how to use the famous “Hungarter Swoop” to accelerate and catch your muscle-ups without shooting your heart rate sky high.   Sam “The Butterfly”, will also be on hand to translate Vin and Brian’s rhetoric into thoughtful science and poetry.  We hope to see you there!

Free Samples SFH

Please join us on January 4th at either the noon class or any evening session for an opportunity to meet Tim Desmarais from the Stronger Faster Healthier supplement team.  He’ll be bringing in samples from the SFH line (including fish oil!), so that we can taste the products and pick Tim’s brain about how to optimize our health and fitness through supplementation.  This is a great opportunity to learn and sample alike – hope to see you there!

12/30/16

We routinely work strength when we are fresh, today, lets flip it and see what we can do when we are tired. Hit the 5 round met-con adding 1 second to your time for each rep not completed in the 15 minute cap. Once the clock gets to 15, begin work on your 1RM OHS from the ground.
Once that is complete, take a few minutes to recover and break down, then attempt one set of pull-ups. Your set is over when you come off the bar. Record your met-con time, your OHS weight and your rep count on your pull-ups.

Strength & Conditioning 

At 0:00 begin
5 Rounds for time
10 Kettlebell Swings (55/35)
10 Dead lifts (165/115)
3 Clean and Jerks (same bar)
Time cap 15:00 min
at the fifteen minute mark
take 10 minutes to find a 1RM OHS from the ground

Cash out 
1 set ME of unbroken Pull-ups

12/29/16

For the EMOM select where you are in terms of DU progrsssion and challenge yourself to complete these reps in just under a minute.
A. Practice
B. 15-25 reps
C. 30-50 reps
D. 50+ reps
On opposing minutes you’ll be doing Toes to Bar – keep a running total.

Skill Work

Alternating EMOM for 10 minutes
A. Double Under Work*
B. ME Toes To Bar in:40

Conditioning 

AMRAP in 10 Minutes
3 Hang Power Snatches (95/65)
3 Push-ups
6 Hang Power Snatch
6 Push-ups
9 and 9, 12,12, 15,15 etc…

12/28/16

Take the first 15 minutes of class and let’s go for a big 2RM on the push press. Take advantage of all those cookies from the weekend and hit a big number – watch those knees though, NO REBENDS!!!
For conditioning today, we’ll be working intervals. Sprint on the rower for 200M, then hit 4 moderate / heavy cleans followed by 10 blazing air squats. Take rest as needed and record your worst time.

Strength

Push Press 2RM

Conditioning 

4 Intervals rest as needed
200M Row
4 Full Cleans (185/125)
10 Air Squats

Welcoming Jordan Korn

CrossFit Thermal is pleased to announce our newest staff member; Assistant Coach Jordan Korn.  Please join me in welcoming him to the staff if you see him around the gym over the next few days.  When looking to bring on our next staff member, we wanted to find someone who will help move us in the right direction.  We wanted someone who exemplifies what CrossFit really is, someone with passion as well as the experience for the job.   I got to know Jordan while coaching the noon class over the past few months, and his dedication and ability didn’t go unnoticed.  Jordan routinely asked me for my keys so he could show up a few hours early for noon class to put in extra work.  This was the first thing that told me that he was serious about training and improving himself.  Watching him move in class, and using him to demonstrate movements made it clear that he was a highly skilled mover and that he knew what good form looked like.

Jordan comes to us having coached under regional athlete Terrence Fenningham (CF T1) and American Open Weight Lifting qualifier David Lee (CF Manayunk).  He has a wealth of knowledge and was able to gain outside experience from his time spent at 3 gyms prior to CrossFit Thermal.

You’ll probably see Jordan early in the week at noon or 4:30 classes, give him a high five or a fist bump if you do see him, as we are pumped to have him on the coaching staff.  After that give him another high five since he just got engaged last week!  Congrats, Jordan and welcome aboard, the Thermal members are lucky to have you helping out.

 

Coach Vin

New Year’s Schedule

Just wanted to get the schedule out for this coming weekend since it New Years!!!  Don’t worry we’re not closing for the weekend, there will be plenty of chances to get in and kick off 2017 right, with CrossFit Thermal.

Saturday 12/31 NYE – regular schedule, 8am Country Club, and 9 and 10am WODs

Sunday 1/1 – New Years Day – 10am WOD

Monday 1/2 – New Years Day Observed – 6am, noon , Women’s Self Defense at 1pm, 4:30 WOD

– no 530 / 630 / 730 classes

12/27/16

Take the first part of class and hit a. heavy 5 rep back squat – doesn’t have to be a new 5RM, let’s just get back into the swing of training with a heavy 5. We’ll be hitting a few back off sets too for added volume, so don’t slow roll the big set.
The conditioning piece today is an AMRAP, scale c2b pull-ups with regular pull-ups or assited pull-ups as needed.

Strength

Back Squat
Take about 12 minutes to build to a heavy set of 5
Then back off and hit two sets at 90% of the heavy 5

Conditioning 

AMRAP in 12 minutes
10 Shoulder to overhead (115/75)
8 Burpee Box Jumps
10 C2B Pull-ups