6/26/2017

Today we start down the road to improve our dead lift volume. These are huge sets guys, so take some time to warm-up with lighter weights and get your self under control. Once you get started be sure to take about 3-5 minutes of rest between sets. For our met-con today we’re keeping it simple, move fast for 10 minutes being true to some basic movements. Enjoy this shortened version of the popular benchmark WOD “Cindy”

*Note – your set is over if you lose your mid-line (round back), back each other up on this guys, its about safety.

“Titan Phase 2 “
Week 2
Dead lift
1 x 20 @ 40% of 5RM
1 x 20 @ 45%
1 x 20 @ 50%”

Conditioning

“Half Cindy”

AMRAP in 10 minutes

5 Pull-ups
10 push-ups
15 squats

6/25/2017

Keeping with our trend of “no score Sunday” we’ve got a long EMOM today designed for you to simply do work. No tracking results today, just get better at rope climbs, move some heavy weight and get your cardio fix with burpee box jump overs.

For the burpee box jump overs go for max reps in :40, do your best but don’t focus on a set number of reps.

EMOM x 30

A. Rope Climb 1-2 or practice
B. Barbell Complex
Power Clean + Front Squat + Thruster
(185/125)
C. Burpee Box Jump Overs (24/20) x :40

6/24/2017 – Partner Saturday!

At the call of 3,2,1 GO, athlete 1 will run through all movements, then upon returning from the 50 meter sprint, athlete 2 will do the same. Teammates will alternate in this fashion until 20 rounds are complete or until the 35 minute cap is up.

* coaches -50M will be considered out to the right to normal cone placement then back inside.

In Teams of 2
using “You Go, I Go” Format

20 Rounds for time (10 each)

10 Wall Balls (20/14)
10 Overhead Plate Lunges (45/25)
10 Pull-ups
50M Run

cap 35 minutes

CrossFit Thermal Hosts “Row’d Royalty”

When – CrossFit Thermal is happy to host Row’d Royalty Workouts every Friday afternoon starting at 3:30 as well as every Saturday morning at 8am.

 

Row’d Royalty was born in 2012 in California. Several athletes claimed to be the “Best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone can row!

Now, Row’d Royalty is open to the whole CrossFit community and beyond. Let’s find out who the best rowers are in our Affiliates, Community, and the World! Each week for 4 weeks a rowing workout will be announced. You’ll have 4 days to complete the workout and submit your score.

Registration is Open
Cost Per Individual: $20.00 (Early Registration)

Read all the details here

6/23/2017

If you’ve never done a “Death By” workout before, here is how it works. You’ll complete 1 rep on the first minute, then 2 on the second and 3 on the third etc etc..You’re adding one rep each minute until you miss (die). These will be power cleans and power jerks. 15 minute max.

Take at least 5 minutes to recover then we’ll be pulling out the rowers and trying one of the “Row’d Royalty” workouts from last year.

Death by Clean and Jerk
(135/95)

Cap 15 Minutes

“Row’d Royalty 16.4”
Row 500M

During a 2 minute “rest”

20 Burpees over the rower

After 2 minutes are up

Row 500M

score is total time including the rest time.

6/22/2017

Take the first 20 minutes of class to get serious about your overhead squat position and mobilize. We’ll go over bracing sequence , activating your shoulders as well as hit some ankle and hip mobility.

Choose where you are in the overhead squat and spend another 20 minutes actually practicing the movement, PVC, empty bar or loaded bar depending on ability.

Mobility / Positioning

Overhead Squat Prep
Overhead Mobility
Squat Mobility
Active Shoulders and Bracing Sequence

Overhead Squat
PVC Pipe to a box
Empty Bar Practice
or
Overhead Squat
5,5,5

Conditioning

AMRAP in 9 Minutes

30 Double Unders
20 Kettlebell Swings (53/35)
30 Air Squats
20 Push-ups

Titan Phase II – Dead Lift Work

For those of you that wonder where we come up with some of the strength pieces we do, I wanted to share some info today.  Newbies read no further, just show up and be ready to go!
Almost every dead lift program out there is designed to increase raw strength and therefore is based on improving 1RM over the course of the program.  In our case we’ve decided to work on volume as its more directly related to what we do as CrossFitters.
The University of Cal Poly has a program that was designed for sprinters and is based on volume.   The issue is that its a 3 day program and it urges no other barbell training during the cycle.  For us, what I’ve done is combined the 3 days into one day of training and augmented the percentages to work in an hour class but still stay as true to the program as possible.
We’ll be hitting big sets of volume and accessory work on dead lift days and throughout the week.  Other areas of focus will be pulling (lats), grip strength and core work to help us stay tight during these long sets.
Looking forward to helping everyone get stronger and increase our work capacity over the next 8 weeks.  Mondays are for dead lifts….

6/21/2017

Start out today with an EMOM designed to hit the upper and lower body. Using your handstand push-up progression, find a movement and range that you can work on for 4 sets to improve. Go heavy on the lunges, as we won’t be here long…

Our met-con is a triplet, go unbroken on push- press if you can!!

EMOM x 8 Minutes

A. Handstand Push-ups (5-10)
B. Front Rack Lunges 5/5 (135/95)

Conditioning

For Time
12-10-8-6-4-2

Push Press (95/65)
Box Jump (24/20)
Cal Bike / Row

6/20/2017 – Member of The Month Mike Reilly

26 years young Mike Reilly walked into Thermal and now as he approaches 28 he’s in the best shape of his life! When he’s not coming into the box for a nooner, the occasional 5:30 or updating his nutritional commitments for Jamie (lol), Mike can be found at home seeking out his next adventure with his fiancée, Stephanie. After all, if it wasn’t for her he may have never found Thermal! She encouraged him to get into CrossFit because she realized his athletic potential after years of soccer, running, vinyasa yoga and weight training through high school and college. Mike is particularly proud of his career PR running the 4x400M during the last race of his high school track career; 50.9 seconds. More recently he also achieved the 24 mile Rim to Rim hike in the Grand Canyon in less than 9 hours with his father. He’s also damn proud of his recent performances during Murph and Nancy, 46:05 and 15:44, respectively.

“Mike”

For Time
Run 400M
7 Ring Muscle Ups
Run 400M
17 Toes to Bar
Run 400M
21 Power Cleans (135/95)
Run 400M
7 Ring Muscle Ups

 

Titan Phase II

Our new phase of strength training begins today – Titan Phase II

Here at Thermal, CrossFit is about improving our health, increasing our overall fitness level and having a blast while doing it.  While that will remain our focus no matter what types of workouts we do, it’s sometimes beneficial to add even more structure to our program.  This new phase of training is designed to increase raw strength and capacity in the dead lift, as well as create proficiency for the overhead squat.  We’ll be doing this while maintaining a high level of gymnastics proficiency and keeping our conditioning at its peak.

How do you get the most out of this phase?  Show up on Monday’s and Thursday’s ready for strength.  If you miss a day of the phase the Forge is available for make-up work.  If you fall behind you will always be able to jump back in, as each day’s work will be percentage based. The only requirement is that you do take the time to find a 5RM dead lift even if you miss it on June 19th.

On days other than Monday and Thursday, we’ll keep it constantly varied.  Gymnastics work, long Met-cons, core, and Oly movements will be spread out through the rest of the week.  We’ll also keep up with “Partner Saturday” as well as “Country Club” during the Titan phase.

We’re looking forward to you all getting stronger over the next 2 months; you’ll have the support of the coaching staff and each other the entire way.  Let’s get strong, let’s have fun, and let’s move some weight!!

Strength

Dead Lift 5 RM

Using the majority of class, build up to the heaviest 5 rep set you can hit.

There are 4 rules to this lift

  1. No rounded backs or the lift doesn’t count
  2. No hitching the bar up your thighs or the lift doesn’t count
  3. No dropping between reps or after rep 5, bar must be returned to the ground under control
  4. If you lift 2x body-weight or more, or 365/255 for 5, please try to get a video and add it to your performance today.  We’ll need this when we retest, the point here is we want to make sure we’re moving well for each lift.

 

Conditioning

For Time

Row 40/30 Calories

30 Burpees

20 Kettlebell Swings (53/35)

10  Goblet Squats (53/35)

Time Cap 10 minutes