Monthly Archives: March 2014

METCON Teams of 2 (AMRAP in 9) Partner 1 – 12 thrusters @95/65# Partner 2 – rest P1 – holds bar overhead when done with thrusters P2 – 12 burpees box overs Then switch *you can only do the burpees if bar is above head. If it goes below head or is dropped your teammateContinue reading “SATURDAY”

He’s back!! For an appointment contact Bridget. METCON (21-15-9 reps for time) Power clean @135/95# HSPU

STRENGTH (EMOM in10) 8 pistols alternating legs METCON (3rounds for time) 15 burpees 15 pull-ups 15 box jumps 24/20″

STRENGTH (EMOM for 10) 10/7 push ups METCON (AMRAP in 15) 21 SDHP @95/65# 21 T2B

When we start working out the big talk is nutrition. One of the biggest things we are asked about is protein. Do I need a protein shake? How much protein should I be taking? Well you absolutely need protein in your diet. The benefits of protein go far beyond just building muscle. Proteins are usedContinue reading “TUESDAY”

All this week we are going to try and touch on nutrition supplements. We will talk about what we have learned and what we have researched on the subject. Now remember we are not doctors nor are we nutrition specialist, we can only give advise on this stuff and from there you can follow upContinue reading “MONDAY”

The 2014 CrossFit Games Open is over. Everyone that participated in the open did an awesome job. Now you have a base of how you compare to the world, and can train hard for the next year to improve your fitness and retest at next years open. METCON “TEAM DEATH BY AMRAP” (AMRAP in 12Continue reading “SATURDAY”

photo courtesy of http://www.crossfit.com METCON Workout 14.5 (For time) 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Bar facing burpees

Everyone is doing awesome during test week. Lots of goals are being hit as well as PRs. Keep up the hard work! METCON (For time) 10-9-8-7-6-5-4-3-2-1 Snatches @135/95 1-2-3-4-5-6-7-8-9-10 Ab rollouts

You’re probably thinking “why do they keep telling me to take a big breath before I do my lift?” This week is our test week and we are going for a 1 rep max on our lifts. When doing the lifts you want everything to be tight and rigid when it comes to the core.Continue reading “WEDNESDAY”

We have a new site we just put up. It’s called The WODness Trainer. This is going to be our competitors blog. Now I did say competitors but that doesn’t me it can only be done by competitors. Anyone who wants extra work or to work on extra skills can perform this. You DO NOTContinue reading “TUESDAY”

Becoming a Supple Leopard is a great book if your looking to help get rid of some kinks you may have. This book will show you some simple ways you can do basic maintenance on your body to help keep you feeling fresh. Kelly Starrett is the author of this book, he also has aContinue reading “MONDAY”

METCON (10 minutes) :30 KB swing 70/50# :30 rest :30 burpee stick hops :30 rest REST 5:00 METCON #2 (10 minutes) :30 deadlifts 155/105# :30 rest :30 man on fire burpees :30 rest

photo courtesy of crossfit.com STRENGTH Deadlift OTM 8×3 @50% of last weeks weight, goal is speed here METCON “Workout 14.4” (14 minute AMRAP:) 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups

STRENGTH Back Squat OTM 8×3 @50% of last weeks weight, speed is the goal here METCON (5 rounds for time) 12 HSPU 24 walking lunges 200m run

A full class working on CrossFit Homer Glens first attempt at “Cindy” STRENGTH Power Snatch OTM 5×3 @ 10# less than last week METCON (for time) 30 SDHP @95/65# 50 alternating pistols 30 hang cleans @225/135#

Here are the the shirts. We finally decided on a design. There will also be tank tops and girl cut shirts as well. We will be asking for orders soon. WEAR YOU GREEN TODAY FOR THE ST. PATRICKS DAY INSPIRED WORKOUT!! STRENGTH Ring dips METCON “St. Patricks Day WOD” (3 rounds for time) 17 wallballContinue reading “MONDAY”

Strength Snatch OT1:30 7×1, add 10# to last week METCON “Cindy” (AMRAP in 20) 5 pull-ups 10 push ups 15 air squats

<br / Picture courtesy of http://www.crossfit.com Workout 14.3 (8 minute AMRAP:) 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185Continue reading “FRIDAY”

Strength Back squat OT1:30 5×1, add 20# to last week METCON (5 rounds) AMRAP in 3 3 power cleans 135/95# 6 push press 135/95# 9 front squats 135/95# *rest 1:00 between rounds

Strength Clean and jerk 7×1 EMOM METCON (AMRAP in 8) 15 wallball shots 20/15# 15 KB swings 50/35# 15 HR push ups

Remember this weekend. Get with Bridget to make an appointment. He does wonders for Bridget’s shoulder and is giving everyone a great deal who signs up for the 15th. Strength HSPU Metcon (7 rounds for time) 15 burpees 30 double unders

Saturday morning class nailing some back squats in the WOD. Strength Deadlift OT1:30 5×1 +20# from last week Metcon AMRAP in 12 12 thrusters 95/65# 12 medball ground to overhead 20/15# 12 box jumps 24/20″

Courtesy of games.crossfit.com Every 3 minutes for as long as possible complete: (From 0:00-3:00) 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups (From 3:00-6:00) 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups (From 6:00-9:00) 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete bothContinue reading “FRIDAY”

Strength Clean and jerk 7×2 OT2:00, add 5# to last week Metcon (For time) 31 box jumps 24/20″ 31 kettlebell swings 50/35# 31 T2B 31 KB push press left arm 50/35# 31 KB push press right arm 50/35# 31 pull-ups 31 goblet squats 50/35#

If you have any aches and pains come check this out. Spread the word and let your friends know. Strength Handstand push ups Conditioning AMRAP in 7 min 7 wallballs 20/15 7 sit-ups 7 walking lunges

Bridget’s first CrossFit Regional Strength Deadlift OT1:30 5×1, add 20# to last weeks weight Conditioning “Bridie” (5 rounds for time) 27 SDHP @75/55# 27 burpees

< TWINKIES Bridget’s Birthday Workout Week!!!! Strength Shoulder Press, OT1:30 5×1, add 10# to last weeks weight. Conditioning “3/2″ (3 rounds OT3M) 20 Push ups 11 front squats @165/115# -then- (2 rounds OT3M) 20 pistols 11 HSPU

Strength Front Squat 5×3 OT2M, add 10# to last week Metcon (AMRAP in 7 minutes) 30 double unders 3 deadlifts @315/215#