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LABOR DAY WOD
Monday, Sept 3rd at 9:00am
This will be the ONLY WOD of the Day. There will be a normal Saturday WOD at 9:00am.
Friday WOD
Weighted side plank (hold DB at hip) - 30 seconds/side x3; rest as needed
***if you couldn't hold a side plank for more than 1 minute, do these unweighted
Then:
5 4 3 rounds:
20 OH weighted lunges (L+R=2)
20 wall ball
200m run
LABOR DAY WOD
Monday, Sept 3rd at 9:00am
This will be the ONLY WOD of the Day on Monday. There will be normal Saturday WOD.
Thursday WOD
Pull up skill work:
3 sets of negatives - 3 seconds to lower, 5 reps/set; rest 2 min between
***if negatives are easy, add weight
AMRAP 12 • 10 • 8 minutes
5 deadlifts
15 push ups
30 DUs
Wednesday WOD
Strict press - 5x5 (use 70-75% of 1RM for ALL sets; do not add)
4 • 3 • 2 rounds:
30 sec box jumps
30 sec rest/walk
30 sec KB swings
30 sec rest/walk
30 sec air squat
30 sec rest/walk
30 sec burpees
30 sec rest/walk
5 • 4 • 3 sets:
5 hang power snatch
15 burpees
Rest 3:30 between
We had a BIG boy on August 9th at 6:27am, weighing 10lbs 4.3oz.
How did CrossFit help me...
by Angie Schafer
I recall my first Elements class, I thought - UGH . . .this brings back the nightmares of high school sports training, suicides and other drills I didn’t particularly care for. But as I got more into the classes I completely fell in love with CrossFit! When I found out I was pregnant with my 3rd child, one of my first questions to my Dr. was “can I still Crossfit?”. Since I hadn’t really worked out with my other pregnancies, other when walking, I was a little nervous about overdoing it and wanted to make sure I didn’t push my self too hard (which was really hard at times). I found the Crossfit Moms website to be a big help in finding alternative moves for things like Burpees and sit ups, Mike was also a great help with suggesting replacements when I didn’t feel comfortable with something.
Crossfitting during this pregnancy was wonderful, I felt like it helped me maintain my weight gain which had gotten a little out of control with my other pregnancies and I felt better overall. At my 37 week ultrasound my Dr. told me I was this was going to be a big baby, weighing an estimated 8lbs 11oz with still 3 weeks to go. Needless to say I was a little worried about delivering a big baby. As my due date got closer, I found I still had the energy to keep working out up until 2 days before my due date.
When I went into labor, the contractions lasted 10hrs through the night - which meant no sleep, when it came time to push it took a little over an hour. We had a BIG boy on August 9th at 6:27am, weighing 10lbs 4.3oz. The biggest thing I feel Crossfit did to help me was give me the endurance to keep up my energy during the whole process. I felt great afterward! Just like I do after each WOD. Such an ACCOMPLISHMENT!
Pull up skill work:
3 sets of negatives - 3 seconds to lower, 5 reps/set; rest 2 min between
***if negatives are easy, add weight
10-9-8-7-6-5-4-3-2-1
KB swings
Weighted push ups
***3 front squats before every round
A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
-Greg Glassman, What is Fitness?
You may have seen this before, but it is a great reminder of how to reach our optimal level of fitness. First and foremost, you need to have a strong foundation of nutrition. Food is fuel – what you put in your body will directly impact what you get out of it. Second is metabolic conditioning – building capacity and endurance. Third is gymnastics and establishing a functional capacity for body control and range of motion. Fourth is weightlifting and power. And last is sport and specialty.
However you look at it, in order to achieve health and fitness you need to EAT RIGHT and TRAIN RIGHT. You cannot separate the two and expect results in the gym.
If you train right and eat right you WILL feel better, look better and perform better – in and out of the gym.
Friday WOD
Strict press – work up to a tough 1 (take about 10 minutes to do this)
Rest 3 min
AMRAP - 85% of above tough 1. (AMRAP to failure. No standing & resting with bar on your shoulders.)
***record the number of reps on the board
then
6 5 4 rounds:
10 BB lunges (bar on back)
10 push ups
Rest 1 min between rounds
CrossFit & Yoga
Why Yoga?
I was recently asked by a crossfitter ‘why yoga?’ And more specifically ‘is yoga good for a CrossFit athlete?’ The answer to the second question is undoubtedly YES. Yoga is one of the best complimentary physical activities to a crossfit training regimen. Yoga goes well beyond increasing flexibility (though it will absolutely help with flexibility). Yoga provides an excellent ‘active recovery’ by focusing on breath, flexibility, agility, strength, and endurance.
So back to the ‘why’.
Variety
Part of being a CrossFitter is having constantly varied, challenging movements as part of our workouts. While yoga may not incorporate the high intensity element of a CrossFit wod, it does use our bodies in different ways than we may use it on other days in the gym.
Balance
Balance not only means the literal balance training you receive in yoga, but it also refers to balancing our workouts with active rest days. Balance is finding a meeting point between STRENGTHENING and LENGTHENING our muscles and joints. Without this balance we are more prone to injury. Balance also refers to balancing our mind, body, spirit. Yoga not only provides physical benefits, but mental benefits as well.
Awareness
In CrossFit, we must always be aware of and pay close attention to our form. But many times, because of the speed and intensity of the wod, we may not pay attention to how we get our bodies into the correct form. Yoga helps to bring awareness to how our body moves and flows, how it feels as it moves, and where in our bodies we experience tension vs. compression (Ask Amanda B. if you want to learn more about T vs. C). For example, if you are working on your push press and feel an ache in your right shoulder, the next day in yoga class you can focus on that same movement (in a yoga pose) but with awareness, at a slower pace, and with intention. You may begin to notice exactly when in the movement your shoulder tweaks and then you are able to make adjustments to perform the movement with better results. By becoming more aware of your body, it becomes much easier to determine ways to help your body function better both in and out of the gym.
Simply put, Yoga is overall a great supplement to CrossFit training. It can help you move in and out of lifts with greater ease and mobility and ultimately, help you take your performance to the next level. At the same time it will help reduce stress, calm the mind, and relax your body.
For more information on CrossFit and Yoga, the link below has a great blog about the compatibility of crossfit and yoga.
http://myathleticlife.com/2011/12/crossfit-yoga-definition-yin-yang/
If you're interested in checking out a yoga class, stick around after the 5:30 wod. Yoga is every Thursday from 6:30 - 7:30, Friday from 10:00 - 11:00, and Saturday from 10:15 - 11:15.
Thursday WOD
AMRAP 3 min
5 thrusters
10 box jumps
Rest 3 min
AMRAP 3 min
5 wall balls
10 burpee broad jumps
Rest 3 min
AMRAP 3 min
5 DB push press
10 paratroopers
Accountability [uh-koun-tuh-bil-i-tee]: Noun. The state of being, liable, or answerable. An obligation or willingness to accept responsibility for one’s actions.
We hear the word ‘accountability’ all the time – but how does that relate to crossfit? Are you accountable? What does accountability mean to you? Think about it. If you’re finding it difficult to articulate what accountability means to you or you're not quite sure how to bring accountability into the gym, below is a great acronym (created by one of our own) that just might help.
ACCOUNTABILITY
Accept responsibility
Control your weights
Carefully count your reps
Own your weaknesses
Unless it’s today; when?
No excuses
Take advice and coaching
Always full range of motion
Best effort
Inspire others
Listen
Immerse
Today
You decide
Wednesday WOD
Side plank (on elbow, feet stacked) Hold for as many seconds as possible each side – one attempt only.
***record the number of seconds/side on the board
then...
AMRAP 15 minutes
10 deadlifts (225/135)
20 weighted sit ups
50 double unders
We learn to run, skip and jump in kindergarten; which has turned out to be a skill that comes in quite handy for CrossFit. So along that line, just like jumping, here are a few other important life lessons we learned early on that carry over into CrossFit.
And last but not least;
Tuesday WOD
Front squat – work up to a tough 1 (take about 15 minutes to do this)
Rest 3 min
AMRAP - 85% of your tough 1 (AMRAP until failure. No standing & resting with bar on your shoulders.)
***record the number of reps on the board
then...
10 8 6 rounds:
5 pull ups
10 burpees
CrossFit & Family
Above is just one example of CrossFit bringing families together – bridging the age gap, erasing the time warp that sometimes gets in between parents and their children. It’s awesome to see! Fathers, sons, mothers, daughters, sisters, brothers, husbands, wives, grandparents...all coming together for a common goal. All coming together because of their love of CrossFit.
CrossFit gives families one more thing to have in common – one more awesome, life altering, healthy thing! You talk wods at home, compare battle scars, eat paleo, and support each other on a whole new level.
The CrossFit culture IS family. It doesn’t matter where you wod – if you’re a crossfitter you know that you are part of something bigger than yourself. We were just having a conversation at the gym last week about how we want CrossFit Troy to feel like “home away from home” for anyone visiting our box – from out of state or next door, whether it is their first time at CFT or their 100. We are family – and we take that seriously. There is the family we are born into, and then there is the family we are fortunate enough to make along the way.
***Update on Mike: Mike's surgery went well; however, they found that in addition to the tear in his labrum, he suffered rotator cuff damage. The good news, both issues are corrected - the not so good news, his recovery will take a little longer than expected. But Mike is in good spirits and is prepared for the recovery process. Thank you all for your continued prayers!
Monday WOD
4 sets:
3 TnG clean and jerk
10 box jumps
Run 200m
Rest 4 min between
Friday WOD
Snatch grip DL – 8,6,6,4; add weight each set (these reps must be touch and go, no re-gripping)
then
4 • 3 • 2 rounds:
Run 400m
50 squats
Thursday WOD
Push press – 5 sets of 5; start @ 65% and add weight each time
then
“Annie”
50-40-30-20-10 (3x for singles)
DUs
Sit ups
What are you afraid of? See the video.
Wednesday WOD
4 • 3 • 2 rounds:
15 pull ups
20 wall balls
Watch this video about the Olympic body and thoughts on aging.
Olympic Bodies // Kate Peters from INSTITUTE on Vimeo.
Tuesday WOD
AMRAP 20 • 15 • 10 minutes
20 thrusters
20 burpees
20 KB swings
Watch this video about the Olympic body and thoughts on aging.
Olympic Bodies // Kate Peters from INSTITUTE on Vimeo.
Monday WOD
“Diane”
21-15-9
DL (225/155)
HSPU
Friday WOD
BackSquat
Work up to a 1RM
Tabata
8 Rounds of 20 sec. on 10 sec. off of:
Lunges (or Paratroopers)
Push Presses (~50% 1RM)
Flutterkicks (4 Count)
Score= Lowest score of each exercise added together
Thursday WOD
Work up to a MAX Snatch
If it is UGLY and/or includes a press out that rep does not count!
AMRAP 5 mins:
5 KB Snatches (L+R=1)
100m Sprint
Rest 2 mins
AMRAP 5mins:
5 Push-ups
15 Wallballs
No Comment ;)
Wed WOD
7 • 5 • 3 Rounds for times:
6 Hang Squat Cleans
18 Burpees
Rest 1:30 btw.
Mike's Shoulder Update: Many of you have been asking. Today I got confirmation that I'll be going under the knife. Surgery planned for August 17th. Then 4-6 months recovery. Sounds like it going to be a long hard WOD. I've seen many of you go through similar trials, so thanks for paving the way. -- Mike
Tuesday WOD
OH Drills:
1 Push Press + 2 Push Jerks + 3 Split Jerks
5x2 (2 times through drill, 5 times)
Work on speed, footwork and a solid transition btw.
then
In Teams of 2:
5 • 4 • 3 Rounds EACH:
10 Burpees
20 DB Push Presses
30 Mountian Climbers (L+R=1)
*Alternate partners for each round, one partner works at a time, each does entire round before swith
What great stuff. Watch this movie trainer. www.boxofsalvation.com
Pretty is a matter of perspective.
Monday WOD
“Helen Meets Isabel”
In teams of 2:
3 Rounds:
400m Run
21 KB Swings
12 Pull-ups
then,
30 Snatches (95/135)
* 400m Runs must be completed TOGETHER!
*Other than that reps can be divided up any way with one person
working at a time
*Please note: there will be NO Restore & Revive Yoga class on Friday 8/3 or Friday 8/10.
Friday WOD
Work up to a MAX Snatch
* Full or Power, but if it is UGLY and/or includes a press out
it does not count!
AMRAP 12 • 10 • 8mins:
3 WallWalks
6 DB Clean and Jerks
8 KB Swings
Thursday WOD
BackSquat
Work up to a 1RM
EMOTM for 10 • 8 • 6 mins:
5 Thrusters
10 Pull-ups
3 Attempts at a Max Weight TGU
* Must come up and down on each side!
