Month: July 2016


MaryKate started her crossfit journey as a sophomore in college. After playing soccer all through high school, then going to a college where playing soccer and being a nursing major were unheard of. Unfortunately she had to choose soccer or nursing.. unfortunately nursing won.. womp womp! MaryKate quickly realized that playing soccer was a big part of who she was, when it was over she found her self depressed and some what bored. She found her self going to the college gym, which didn’t seem to satisfy her workout craving. So she then was introduced to crossfit through a friend. “I was told by many, I wouldn’t be able to work out everyday, and study, and maintain a 3.5 GPA. Well needless to say I was ambitious to prove them all wrong! The crossfit community has been one that is so contagious and inviting! I have loved every minute of it. I was able to go to crossfit, go to school and still have a social life! #winning.. So needless to say, I love crossfit and am very happy to be apart of the crossfit thermal community! I am eager to better myself, and get those pull ups and t2b strung together!! Gymastic movements I’m coming for ya!”

In the beginning of class we’ll learn the Turkish Get Up. For those new to it, just use this time to play with the movement and learn it well. For others, you may want to go for the heaviest weight you can do for each arm. Wodify will log it as a 1RM, but you can make a note if you just practiced.
Today, we’re celebrating MK! Besides Turkish Get-Ups, she also likes mini WODs with rest and these movements. Power clean weight should be moderately heavy – somewhere around 65% is about right. Push jerks for the second part should be slightly lighter than the power cleans. You’ll have to clean these from the ground though. You will have two separate scores: total rounds and reps for the first mini WOD, and total rounds and reps for the second mini WOD.


Turkish Get-Up


AMRAP in 7 min:
6 power cleans, 155/105#
18 wall balls, 20/14# 

rest 3 minutes 

AMRAP in 7 min:
6 push jerks, 135/95#
27 KB swings, 53/35#


Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later.
In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.
For strength, we are looking for a max snatch, however, you should practice your full snatch for most of the time. At the end of the strength portion, if you’d like to get in a power snatch or two because that’s a higher weight than your full snatch, that’s fine. Note it in Wodify.
For the muscle-ups, scale to 3 pull-ups and 3 dips. Snatch weight should be moderately heavy for your full snatch (around 80% or less)


1RM snatch


9-7-5 for time:
full snatch, 135/95#


Each member of a team will start at a different station. Do as many reps as possible at that station for 1 minute. After each minute, rotate to the next station. Continue in this fashion for 20 minutes. Lunges may be in place or walking depending on space (each leg counts as 1 rep) For the farmer carries, you hold one KB in each hand; 1 rep = 4 mats (24 ft). Your score is total reps.

“Grunt Work”
AMRAP, Teams of 5:
wall balls, 20/14#
overhead lunges, 45/25#
KB farmer carry, 4 mats, 53/35#
rowing, cals


Get in three heavy sets of five push presses from the rack. Make sure to only bend the knees once per push press (no jerk landings). For the metcon, scale the HSPUs with pike box push-ups or stink bugs. Rope climbs should be scaled to 3:1 rope pulls.


Push press
5, 5, 5


AMRAP in 15 minutes:
14 box jumps, 24/20″
12 HSPUs
2 rope climbs


For strength you can choose the weights for the power cleans. Ideally you use the same weights across the entire EMOM, but if you need to change within the EMOM because you went too light or too heavy, that’s fine. Power cleans should be heavy enough that you need to do singles. 

The metcon is kind of like an AMRAP, but in interval format. Using the same bar at 80% of the EMOM weight, you have 3 minutes to get through as many rounds as possible of those movements. Then you rest for 1 minute. Then you do another 3 minutes of work, picking up where you left off. So if you get 2 rounds plus 7 deadlifts in the first set, start the second set by doing your 8th, 9th, and 10th deadlift, etc. Your score is total rounds.



EMOM for 10 minutes:
A) 3 heavy power cleans
B) Cal Row 10-15


3 sets of 3 minutes on, 1 minute off:
10 deadlifts, 80%
5 hang power cleans, 80%
50 double unders


We’ve done 20 rep back squats before, so check your wodify history in case you have a number to beat. These shouldn’t be treated as very fast squats. Take your time in between reps and be sure to breathe. If you’re doing it right, it should start getting tough around rep 13. Don’t do 20 reps each set – figure out a safe number to start at and establish a weight (especially if you’ve never done this before). Your total 20 rep sets should only be 2 or 3. (That’s 40-60 squats!)
The metcon is a quick, heavy workout. Thrusters should be heavy where you probably will break it up in 2 or 3 sets for the 15s. Scale toes-to-bar to limited range of motion or V-ups.


20RM back squat


For time:
thrusters, 135/95#


Today’s metcon is a triplet: 5 rounds of power snatches, pull-ups, and push-ups. Once you are done with the 5 rounds, you run 800m and then call TIME. (you only run 800m once; it is not included in the 5 rounds) If you need to scale, either modify the movements (i.e. banded pull-ups and/or elevated push-ups) and keep the volume OR keep the movement, but modify the number of reps. If you choose to reduce the reps, do not go lower than half of the pull-ups or push-ups.

5 rounds for time:
10 power snatches, 115/75#
20 pull-ups
30 push-ups

then 800m run


Today is the start of a strength cycle. We’re going to focus on squats and deadlifts – these are the biggest lifts we can do to get strong overall. Take 20-25 minutes to find a new 2RM deadlift. These should be touch and go reps, no regrip or reset at the bottom. The metcon is a sprint – row 1000m and then do 40 burpees as fast as possible. If you’re running in heats, go in front of the rower to let the next heat setup their rowers!


2RM Deadlift


For time:
1k row
40 burpees


Keeping it simple today: get 3 heavy sets of 5 fronts squats in – ascend in weight each set, but they should be relatively small jumps for those 3 sets (i.e. 5-20 lbs depending on your strength) Then a simple couplet of hang power cleans and lunges. Try to get that foot out enough so the shin is relatively vertical – it will hit your posterior chain more vs. your quad if you do!


Front squat
5, 5, 5


3 rounds for time:
10 hang power cleans, 135/95#
50 lunges, L/R


For strength, take the bar out of the rack and find a 2 rep max push press. Make sure you do not re-bend those knees into a jerk. For the metcon, pair up and do 10 alternating rounds. Partner A will do 7 jerks (push presses are acceptable), 14 push-ups, and 21 double unders. Then Partner B does 7 push jerks, 14 push-ups, and 21 double unders. Continue until 10 total rounds are completed (5 each) Your score is the time to complete 10 rounds.


2RM Push press


Teams of 2:
10 rounds for time, alternating:
7 push jerks, 135/95#
14 push-ups
21 double unders


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