Strength: OH Squats
Conditioning: 8 min AMRAP
5 Snatch
25 Double Unders
5 HSPU
20 Russian Twist
Help us send TWO CFH family members a few HAPPY BIRTHDAY wishes today, please. Shawn Lott's birthday was Saturday, and yesterday was Jason Jenks' special day. Happy Birthday, guys! Strength: OH Squats Conditioning: 8 min AMRAP 5 Snatch 25 Double Unders 5 HSPU 20 Russian Twist Wonderful, wonderful, wonderful job with the Turkish Get-Ups yesterday! Whether you were just learning the movement, working through using 10# more than ever before, or balancing a super heavy barbell, you guys all did great! Strength: Find 1RM Snatch Conditioning: 5 Rounds, not for time: 4 Broad Jumps (6') 6 Renegade Rows 8 Weighted OH Lunge Steps Wait for it...wait for it...wait for it...ok, here it is: this is a de-load week! We will stay fairly light this week and really, really, really focus on form for each lift. Also, take time to finish up your August goals, work on mobility, and be sure you are well fed, well rested, and properly recovered. You're going for new 1RMs next week. Strength: Snatch Conditioning: 5 min AMRAP 10 Push-Ups 10 KB Swings (55/35#) 10 KB SDHP "Hotshots 19" workout tomorrow at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/ Spread the word - we're adding mid-morning classes to the schedule soon and the 101 program for that group starts Wednesday, 9/4! http://ow.ly/ootLc Strength: Squat Snatch Press Conditioning: 8 min AMRAP 5 Snatch (75%) 10 Superman 15 Double-Unders It's time to test your new 1RMs on different lifts this week - who's ready to ring the bell again?!? Strength: Find 1RM Snatch Conditioning: Run 400m for time Rest Run 400m for time (faster than the first lap) REMINDER: this is our last 7 p.m. class on Monday nights; we will continue the 7 p.m. classes on Tuesday and Thursday nights. Please help us welcome our newest CFH family members who just graduated the 101 class. Julie, Rodney, Bryan, Tom, and Vanessa are now ready to join you in the group classes! Strength: Snatch Conditioning: 8 min AMRAP 5 Burpee Box Jumps (24/20") 7 Hang Power Snatches (75/55#) Please muster all the good mojo you can, and help us send healing vibes to Gregg Boyle as he goes in for shoulder surgery this afternoon. His wife, Nettie, is one of our newest 101 graduates and she is certainly doing her part to keep the Boyle family name kickin' in the CFH box while he's away! Strength: Snatch Conditioning: "Isabel" 30 snatches for time (135/95#) Please help us send HAPPY BIRTHDAY wishes to Kent Perrier! We're using this hilarious photo to remind him to behave even though it's his special day. Strength: Snatch Conditioning: 10 min AMRAP 10 Box Jumps (24/20") 10 Mountain Climbers 10 Russian Sit-Ups (25/15#) *compare to 2-2-12
REMINDER: Closed July 1 - 6; back to normal class hours July 8.Please help us send big HAPPY BIRTHDAY wishes to Casey Bass today. Cheers to you, sir. Enjoy your day! Strength: Snatch Conditioning: 8 min AMRAP 20 Squat Clean to Overhead (115/75#) 20 Burpees You should already have your monthly goal for June in mind, so be sure to write your name on the board and tell us what it is today/tomorrow. REMINDER: OLYMPIC LIFTING CLINIC THIS WEEKEND. We are bringing in an awesome Oly coach from San Diego to host a two-day Olympic Lifting Clinic that includes an individual analysis for each registered athlete this Saturday and Sunday, June 15-16. Whether you've been with us for a while or you're just getting started, there is GREAT VALUE in spending the weekend focusing on your technique. It will - without question - improve your snatch, clean, and jerk! If you can only make one day of the clinic, don't let that stop you - details, cost options, and registration can be found HERE. Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 OH Lunges 9 Pull-Ups *Compare to 10-2-12 We have even MORE congratulations to dole out...Joe Saggio is adding to the family! Joe, Lacey, and little miss Aurelia are more than excited to welcome baby #2 to the family soon! Strength: Snatch Conditioning: 3 Rounds 10 Pull-Ups 15 Burpees 20 Sit-ups After you finish 3 rounds, rest :60, then complete 100 squats for time Help us send HAPPY BIRTHDAY wishes to Jennifer Perrier today! Now that the CrossFit Open has wrapped up, we're going to take a step back and de-load your weight percentages this week. We want each of you to really, really, really listen to the cues and focus on form and technique as you work through this week's lifts. It will pay dividends as we start our next strength cycle. Strength: Snatch Conditioning: complete the following list for time Run 200m Then 3 rounds of: 30 Squats 20 Sit-ups 10 Burpees Finish with another 200m run Strength: Snatch Conditioning: 21-15-9 OH Squats (115/75#) Pull-Ups Be sure to invite your friends & family to the box on Saturday! They can cheer you on as you complete the LAST CrossFit Open workout of 2013...then of course, WE EAT! Bring your own chairs, and sign-up on the whiteboard if you want to bring meat for the grill, a side dish, beverages, etc. CrossFit Open Workout 13.1 In 17:00 complete as much of this list as possible: 40 Burpees (touching a target 6" above your reach) 30 Snatch (75/45#) 30 Burpees (touching a target 6" above your reach) 30 Snatch (135/75#) 20 Burpees (touching a target 6" above your reach) 30 Snatch (165/100#) 10 Burpees (touching a target 6" above your reach) AMRAP Snatch (210/120#)
The CrossFit Open 13.1 workout was announced last night, and although it might sound a little intimidating you should actually breathe a sigh of relief. You've already survived 7 minutes of Burpees...and you've already done the workout with all those snatches, so you should be very comfortable knowing what to expect. We will complete this 13.1 workout together on Saturday, and we'll offer scaled versions as usual. Strength: Snatch (we're staying light and focusing on technique) Conditioning: It depends...you'll understand when you see the white board. Don't panic - it's all body weight movements and you'll be fine.
How are those February goals coming along? We've already seen a number of successes this month, so what are you waiting for? You have four days to knock 'em out! Today's workout will be completed against a 30:00 running clock using only one barbell. In the first 10:00, you will establish a 1RM ground-to-overhead lift. At 10:00, you will complete the following for time: 25 Thrusters (95/65#) C2B Pull-Ups (10/8) 20 Thrusters C2B Pull-Ups (8/6) 15 Thrusters C2B Pull-Ups (6/4) In the remaining time, you will find your 1RM Snatch. It's goal-setting time again! Whether your January goal was to create (or break) a specific habit, eat clean, or learn a new skill, be sure to stick with it as you move forward. Practice those new moves, keep the good habits, and take time this weekend to think about your February goals. Be sure to select something that can be measured (not "get better at XYZ"), and can be accomplished in the next 2.5 weeks. Showing up for class X times/week; staying strict Paleo; getting a handstand; hitting that tall box; etc are all great options. Pick something, let us know in the next few days, and stick to it! Today's Met-Con: 7 Rounds (95/65#) 1 Squat Snatch 7 OH Squats 7 Burpee Box Jumps (20") |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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