Monday, December 1, 2014

Push Jerk

2-2-2-2-2-2-2

Wod:

15-12-9

handstand push-ups (substitute push-press)

ring dips

push-ups

Saturday "Gobble Wobble"

Amrap 30 minutes:

200m run (100m out, 100m backward)

10 burpees

20 push-ups

30 walking lunges

40 squats

50m barbell farmer carry (95/65 each arm)

Wednesday, Day before Thanksgiving

Find your 1 rep max deadlift

Then:

"Annie"

50-40-30-20-10

Deadlifts 

Sit-ups

Noon will be the last class today. No basic training today. Next class after that is Satirday at 10am. Please have a safe Thanksgiving!

Tuesday, thanksgiving week

Don't forget: Wednesday Noon is the last class of the week. 

Today's wod:

1 rep max strict press

Then:

"Freddy's Revenge"

5 rounds for time:

5 shoulder to overhead

10 burpees

Monday, Thanksgiving Week

Don't forget about the short week! Wednesday noon is the last class until Saturday. 

Find your 1 rep max back squat

Then:

"Jackie"

1000m row

50 thrusters

30 pullups

Friday, November 21, 2014

Don't forget about DEXA scans tomorrow morning, and the rowing clinic at 9am!

Wod:

Battle ropes for warm up

Rope climb instruction & practice

Then:

Tabata double unders

Then:

1 mile run for time

Thursday, November 20, 2014

What a great day of running we had yesterday! Lots of people showed up, and I'm sure your abs are feeling it. I was especially impressed with Lorelei, who came in at 630, and definitely applied many of the pose techniques. Watch for her in front of you next time we run!

1 power clean & 3 jerks (split allowed)

1-1-1-1-1-1

Then:

10 rounds for time:

4 snatches (75% 1 rep max)

5 deadlifts (same barbell)

Wednesday, November 19, 2014

Run 700m

50 sit-ups

Run 400m

50 Russian twists 

Run 700m

50 sit-ups

Tuesday, November 18, 2014

Great job on Monday's WOD everyone. If you missed it, you missed quite an experience. Total arm failure at some point in the WOD for everyone. It was awesome to witness you all push beyond your comfort into that "magical" area.

WOD:
Deadlift 3-3-3-3-3-3 (70% of your 1 rep max, barbell must come to a complete stop just below the knee each rep)

Then:
4 rounds for time:
8 Walking Lunges with the weight in the back rack (135#/95#)
8 Toes to Bar

Monday, November 17, 2014

Don't forget to register for the DEXA scan this Saturday Morning at the following link http://signup.body-comp.com/Request/crossfitincinerator Also, this Saturday morning at 9am is the rowing clinic! No registration necessary for the rowing clinic.

Today's WOD:
6 Rounds
3 Shoulder Press (70% 1 rep max)
6 Push Press 6 (same barbell)
9 Ring Dips
12 Push-ups w/hands on stacks of plates

DEXA Scan November 22, 2014

We are pleased to announce that Body-Comp Dexa Scan will be back at CrossFit Incinerator this upcoming Saturday, November 22.  This is open to the public! You may reserve your spot online now by clicking http://signup.body-comp.com/Request/crossfitincinerator  Some of you may be questioning whether or not you will get a scan, whether it be your first time ($75) or a second ($65). Here is why I believe you should.

First of all, get your mind in the right spot about what the scan is measuring. The DEXA scan is measuring your body fat %. It is not testing whether or not you are an awesome person, it is not testing whether or not you are working hard, it is not testing whether or not you are strictly adhering to a diet plan, it is not testing whether or not you want it bad enough, and it is not testing whether or not you are a bad ass mother... you get the idea.

The DEXA scan is a truthful, unbiased measurement of your body fat, lean muscle mass, and bone density, and is the most accurate way to test these three things on the market. A DEXA is a great way for you to get a data point to see if your plan is or isn't working for you. Some of you may have scanned last time and then implemented a plan that you took very seriously. Some of you may have scanned and implemented no plan, but rather made a commitment to make better choices. Some of you may have scanned and vowed to bulk up. Whatever your "strategy" you need to see if it is working! So get a scan!

With a DEXA scan you get to keep your clothes on, lie on a table, and relax for about 5 minutes. That's it! They print you out your results and take a moment to show you how to read the report. You will get a copy to take home, and we will be available to discuss a strategy to attain your goals based on the results.

Saturday, November 15

9a: Kettlebell
Single Arm Swings
Snatches

10:15a
100m Sprint
5 Burpees
Flip BAT
200m Sprint
10 Burpees
Flip BAT
300m Run
15 Burpees
Flip BAT
400m Run
20 Burpees
Flip BAT

Friday, November 14

Great job with rope climbs yesterday. Many of you had your first experience with feeling how a strong foothold can assist your arms in getting you up the rope. Huge congratulations to Gabby Page for her first ever full 15' ascent! Then she did it again! Great job

And didn't we all love man makers? I think we can use those to help us with our Fran time. (A little foreshadowing there for ya)

WOD:

3-3-3-3-3-3-3

muscle snatch

hang cleans

Then:

As many reps as possible in 5 minutes:

Chin-ups

Thursday, November 13, 2014

Amrap 20 minutes:

100m run

1 rope climb

15 Ab-mat Sit-ups

15 Box Jumps

5 Man makers

Wednesday, November 12, 2014

Watch the videos I posted online in preparation or review:

4 Rounds for completion, not for time:
7 Front Squats (70%)
8 Snatch Pulls (100% 1 rep max snatch) we're working the first and second pull together
12 GHD Sit-ups

And here is another video with yours truly

Veteran's Day (normal schedule)

http://www.threewisementribute.org/

Today we remember the service men and women... think about that word... SERVICE. For veterans, that word meant thinking about the world through selfless eyes. You serve the guy next to you in the fighting hole, trying desperately to ensure he gets home to his family so he can watch his kids grow up. You serve him by swearing to God that you would rather sacrifice yourself than to have his family mourn his infinite absence. SERVICE extends to the people back home too. That service is acting as a barrier between the haunting images, carnage, and realities of the world so that children have a decent shot at growing up without realizing the atrocities occurring in the world around them.  The most interesting thing is identifying the void that is left, and the guilt you must bear, when you safely return home and exit the military. It is hardly paralleled in the civilian world.

On Veteran's Day we will remember ALL veterans. We will visualize Arlington National Cemetery, and we will remember that men and women of the armed forces stand between the enemies of the United States and the beds of our children. Those veterans are taking their own lives. There is no one reason. There are many reasons. And this matter is serious.

WOD:
"Jeremy"
AMRAP 4 minutes:
5 Hang Squat Snatches (135/95)
10 Burpees over the barbell

"Ben"
AMRAP 4 minutes
10 Power Cleans (135/95)
20 Pull-ups

"Beau"
AMRAP 4 minutes
15 Box Jump Overs
30 Wall Ball Shots

Monday, November 10, 2014

4 rounds for technique:
7 Push Press (70% of 1 rep max)
8 Feet Elevated Push-ups (24"/20")
12 Chest to Bar Pull-up (or strict with band)

Food for thought:
"Passivity is the compulsion to try to get what we are desperately longing for, while doing all the wrong things, or nothing to get it. This should not be confused with patience, which is knowing something worth waiting for is just around the corner-- and taking appropriate steps to get closer to it. The passive person waits and waits. Passive waiting is about letting hope die by withdrawing and not taking effective action. This waiting has to stop."
-John Lee, The Anger Solution

Possible Translations according to me:
Don't wait for your ship to come in, swim out to meet it.
You mustn't be disappointed by the results you didn't get, from the work you didn't do.

Action! Goals are achieved by taking steps toward the goal. The steps you take literally is progress. Small progress over time leads to amazing achievements in the future. Each of us have goals that are important to us. Some of these goals may seem further off, and easier to consider accomplishing later. Join me in making a commitment to ourselves. Today we start, and each day we continue. We find the right path, and when there isn't one, we take a machete to the jungle of excuses and hardships and carve a road that others can follow.
Excellence is in each of us. Together we can support one another's goals. Nothing is unattainable!

Lets start a great week!  See you at the box!

Friday, November 7, 2014

From Daniel:

On Nov 7 of last year my youngest brother left this world by taking his own life. It had been 14 years since I last saw him. This WOD is to remind me not only of my brother but to love and cherish my family and friends today.

Cash In (You take strides to help them):

85 Lunges 

WOD:

7 Rounds of:

11 Cleans (Lift them up and bear their weight)

13 Over the bar burpees (When they are down you help them up)

50 m backward run / 50 m run (7 runs for a total of 14 50m) ( you will run the distance for them).

Cash Out:

6 BAT flips (You help move things for them)

Triplet Tester

Complete as many reps as possible in 11 minutes of the following movements in the following sequence:

3-6-9-12-15-18-21-24-27...

Wall Balls

Box Jumps

Deadlifts (115#/75#)

Odd & Even

Every minute on the minute perform the following: (alternate between even minutes and odd minutes)

The Olympian

9 minute Amrap

20-15-10-5-amrep Ground to Overhead

7 Burpees after each "set"

Weight increases each round

*those of you who want to continue the Squat program this week, you will have to find time to do it on your own. We won't be able to fit it in the programming. 

Monday, November 3, 2014

From now until Christmas we will be collecting PRs! You will record your PR on a Christmas ornament, and those ornaments will help decorate our tree this year. We hope and encourage you to track everything so that you can find lots of reasons to decorate lots of ornaments!

Also, the date for our 1 year anniversary party, our 2nd annual "Friendsgiving" and a fall get together is Friday, November 14th. More details to follow, but make sure you block out that date and find sitters for the kiddos. Tell your kiddos that they will be a big part of our Christmas party in December!

Ok, the workout of the day is:
Find your 1 rep max Clean
Find your 1 rep max Bench
Find your 1 rep max Overhead Squat
Post your total to comments on the website...

Record your PRs on your ornaments and in your books.

See you at the box!