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