2014 is done

In lieu of the SNOW and the holiday, our schedule today will be 6am, 930, and noon only. The gym will reopen in 2015 at 930a. Have a SAFE and happy New Year

5 rounds for time:

5 deadlifts (1.5x body weight)

10 pull-ups

20 double-unders

Buy in:

Tabata hollow rocks

Wod:

Shoulder Press 1 rep max

Push Press 3 rep max 

Push Jerk 5 rep max

Cash out:

500m row for time

Monday, December 29, 2014

We resume regular schedule Monday! Let's have a great week!

Today's wod:

"Chief"

5 separate 3 minute AMRAPs with a 1 minute rest between each

The Amrap sequence is:

3 power cleans (135/95#)

6 push-ups

9 squats

You should choose weights modifications that will allow you to shoot for at least 3 rounds each of 5. 

Saturday December 27

1 class at 10a today. Monday we resume normal schedule

As many rounds as possible in 15 minutes:

15 box jumps

10 Knees to elbows

5 burpees

1 big ass tire flip

1 rope climb

December 26

Just one class today at 10a

"Nancy"

Five rounds for time of:

400m run

15 overhead squats (95/65)

Merry Christmas My Friend

As you put your children to sleep tonight, and get ready for Christmas Eve festivities. Take a second to hug them a little longer, and take in an extra moment with them. For one day they may be one of the few, the selfless few, who volunteer to execute the orders of the elected leaders of our great nation. Regardless of personal agendas, political affiliation, and sometimes in the face of having to choose the better of two wrong choices.

A poem for you tonight:

A SOLDIER'S NIGHT BEFORE CHRISTMAS 

(Original Title is "Merry Christmas, My Friend") 

'Twas the night before Christmas, he lived all alone, 

In a one-bedroom house made of plaster and stone. 

I had come down the chimney, with presents to give 

And to see just who in this home did live. 

As I looked all about, a strange sight I did see, 

no tinsel, no presents, not even a tree. 

No stocking by the fire, just boots filled with sand. 

On the wall hung pictures of a far distant land. 

With medals and badges, awards of all kind, 

A sobering thought soon came to my mind. 

For this house was different, unlike any I'd seen. 

This was the home of a U.S. Marine. 

I'd heard stories about them, I had to see more, 

So I walked down the hall and pushed open the door. 

And there he lay sleeping, silent, alone, 

Curled up on the floor in his one-bedroom home. 

He seemed so gentle, his face so serene, 

Not how I pictured a U.S. Marine. 

Was this the hero, of whom I'd just read? 

Curled up in his poncho, a floor for his bed? 

His head was clean-shaven, his weathered face tan. 

I soon understood, this was more than a man. 

For I realized the families that I saw that night, 

Owed their lives to these men, who were willing to fight. 

Soon around the Nation, the children would play, 

And grown-ups would celebrate on a bright Christmas day. 

They all enjoyed freedom, each month and all year, 

Because of Marines like this one lying here. 

I couldn't help wonder how many lay alone, 

On a cold Christmas Eve, in a land far from home. 

Just the very thought brought a tear to my eye. 

I dropped to my knees and I started to cry. 

He must have awoken, for I heard a rough voice, 

"Santa, don't cry, this life is my choice 

I fight for freedom, I don't ask for more. 

My life is my God, my country, my Corps." 

With that he rolled over, drifted off into sleep, 

I couldn't control it, I continued to weep. 

I watched him for hours, so silent and still. 

I noticed he shivered from the cold night's chill. 

So I took off my jacket, the one made of red, 

And covered this Marine from his toes to his head. 

Then I put on his T-shirt of scarlet and gold, 

With an eagle, globe and anchor emblazoned so bold. 

And although it barely fit me, I began to swell with pride, 

And for one shining moment, I was Marine Corps deep inside. 

I didn't want to leave him so quiet in the night, 

This guardian of honor so willing to fight. 

But half asleep he rolled over, and in a voice clean and pure, 

Said "Carry on, Santa, it's Christmas Day, all secure." 

One look at my watch and I knew he was right, 

Merry Christmas my friend, Semper Fi and goodnight.

Christmas Eve

One class today at 10a only!

"Diane"

21-15-9

deadlifts

Handstand push-ups

"Grace"

30 clean & jerks for time

You and a partner will the above workouts. Only one person works at a time. You may split the work however you choose. 

Tuesday Christmas Week

Don't forget, today is the last regular schedule day in the box this week.
Wednesday, Friday, & Saturday are at 10a only!

WOD:
Death by 10m with a twist

Post WoD:
3 rounds for max reps each round:
2 Minutes of Double-Unders
1 Minute Rest

Monday of Christmas Week

Schedule for the week:
Monday: Full Schedule
Tuesday: Full Schedule
Xmas Eve (Wednesday): 10am
Christmas Day: Closed
Friday: 10am
Saturday: 10am

Today's WOD:
"Naughty List"
5 Turkish Get-Ups (1.5/1)
10 Toes to Bar
15 Kettlebell Swings (1.5/1)

Saturday

9a: Olympic Lifting Power Clean practice

10a: CrossFit class.

Running drills, and then running wod with partner. 

12 days of Christmas Barbell version

1 deadlift

2 hang power cleans

3 front squats

4 shoulder press

5 back squats

6 push press

7 thrusters

8 squat cleans

9 push jerk

10 hang power snatches

11 overhead squats

12 sumo deadlift high pulls

Yep, Thursday

In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Wednesday

Bench press

5-4-3-2-1

You may repeat the sets of 1 if you believe you may PR your 1 rep max

Tuesday

With a continuous running clock perform as many reps as possible. Each for score 

1 minute Russian twists

2 minutes push-ups

1 minute sit-ups

2 minutes burpees

1 minute leg lifts

2 minutes box jumps

Monday, December 15

Amrap 20 minutes:

10 chest to bar pull-ups

20 back squats (95#/65#)

30 double unders 

Saturday

9a: 1 rep max Turkish get-up

10a: Helen meets Grace

With a partner, 1 person works while the other person rests, but both people run the 400m together. 

For time:

400m run

21 kb swings

12 pull-ups

400m run

21 kb swings

12 pull-ups

400m run

21 kb swings

12 pull-ups

30 clean & jerks for time

12 days of Christmas (original)

Chipper: Rope Climbs, Box Jumps, Handstand Push-ups and 9 more

For time: 

1 Rope Climb, 15 ft 

2 Box Jumps, 41/30 in 

3 Handstand Push-ups 

4 Clean & Jerks, 135/95 lbs 

5 Push-ups 

6 Knees To Elbows 

7 Kettlebell Swings, 1.5/1 pood 

8 Double Unders 

9 Ring Dips 

10 Pistols 

11 Pull-ups 

12 Thrusters, 95/65 lbs

This WOD will be done like the song. 1 2,1 3,2,1 4,3,2,1 5,4,3,2,1 6,5,4,3,2,1 7,6,5,4,3,2,1 8,7,6,5,4,3,2,1 9,8,7,6,5,4,3,2,1 10,9,8,7,6,5,4,3,2,1 11,10,9,8,7,6,5,4,3,2,1 12,11,10,9,8,7,6,5,4,3,2,1

Thursday

6 x 400m run

1:1 work rest

With what I have planned tomorrow, this works perfect for today. See you all at the box!

Wednesday

Back squat 7-7-7

Deadlift 7-7-7

Then:

Tabata double unders

Tuesday, December 9

Apologies, but the water main broke in our building today. The landlord is fixing it. This is very unpleasant to say, but the bathroom does not work. All water in the building is off until further notice. I apologize if this messes with your training schedule. 

Strict Press 5-5-5

Bench Press 5-5-5

Then:

5 rounds for time

10 push-ups

20 sit-ups

Monday, December 8

"Helen"

3 rounds for time:

400m run

21 Kettlebells swings

12 pull-ups

Friday, December 5, 2014

Hero WOD

"Jack"

Amrap 20 minutes

10 Push-press (115/85)

10 KB Swings (1.5/1)

10 box jumps (24"/20")

Feel free to substitute handstand push-ups instead of push press if you want. 

Thursday, December 4

Amrap 12 minutes:

7 power snatch

7 squat clean thrusters

12 hang power cleans

Heaviest possible load to accomplish at least one round with proper technique

Wednesday, December 3

Back Squat 2-2-2-2-2-2-2

Then:

100 wall balls in as few sets as possible. Each time you break, you must perform a maximum set of pull-ups. You will record everything. The number of times you rest, how big the sets are that you are getting, how many pull-ups you get each round, and the total amount of time it takes you to complete the 100 wall ball shots. 

Tuesday, December 2

4 rounds for time:

4 Snatches

8 Deadlifts

25 sit-ups 

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!