Workout of the Day

Tuesday, December 2, 2014

Jen_press
Jen.

Workout of the Day

A) In 20min:
a1. Press 2/50 2/60 2/70 4×6/80%
a2. Wall Shoulder Toss + Scoop toss + Chest Pass 1×2+4+6

3min Transition

In 12min:
15 rounds for time of:
5 Strict Pull-ups
50m Sprint

Announcements
CFCM Holiday Donation Drive–This holiday season, we are collecting new, unwrapped clothes and gifts for the local Adopt a Family program. We want to be able to help kids and parents of all ages, so feel free to purchase a range of gifts or simply bring in cash or gift cards to donate. Please bring in your donations and place them in the donation box in the gym by Dec 13th. Cash and gift card donations can be given to Gillian. If you have any questions, or want to get more involved, contact Kenni Palmer (kennicolbypalmer@gmail.com).

Link Love
ReadIt’s Not CrossFit, by Jennifer Charles from Tabata Times.
WatchOverhead Squat Position with Denise Thomas, from CrossFit.
EatChicken Tortilla Less Soup, from Paleo Comfort Foods. It’s time I post my favorite soup recipe again (in case you haven’t made it yet!) And what a better day to post than when it’s raining outside? Use a rotisserie chicken… makes it way easier and add sour cream, cheese and tortilla chips to make it less Paleo, but more delicious!

Competitive Program
In 15min:
EMOM of Clean & Jerk
(3/35% 2/50% 1/60% 1/70% = 4 ad libs) 10×1/80%

NFT
15-12-9
Dips
Fat Bar Push Press 135/95#

Straddle to Handstand Work

Parallette pass through to L-Sit to back Plank 3x4x{1+5sec+1}
V-Lift 3×10
V-Hold 3×15-20sec

3x30sec
a1. Hollow
a2. Tuck
a3. Archer

3-way leg raises 3x20ea
Band Clams 3×20
Band Bridge 3×20

Workout of the Day

Monday, December 1, 2014

box jump
Sarah. Amy. Ryan.

Workout of the Day

A) In 20min:
a1. Back Squat 2/50 2/60 2/70 4×6/80%
a2. Box Jump Up (30/24″) + Over (24/20″) + Quick Bound 1×2+4+6

No Transition

In 15min:
“Legs Complex”
5 Rounds of:
8x Deadlift + Power Clean + Hang Clean (Squat) + Front Squat -MTR- 1+1+1+1/
Male: 95-115-135-155-165
Female: 65-85-105-115-125
*Score completed weight w/ complex speed.

Announcements
CFCM Holiday Donation Drive–This holiday season, we are collecting new, unwrapped clothes and gifts for the local Adopt a Family program. We want to be able to help kids and parents of all ages, so feel free to purchase a range of gifts or simply bring in cash or gift cards to donate. Please bring in your donations and place them in the donation box in the gym by Dec 13th. Cash and gift card donations can be given to Gillian. If you have any questions, or want to get more involved, contact Kenni Palmer (kennicolbypalmer@gmail.com).

Link Love
ReadThe Secret to Getting Better at CrossFit, by Julia Avery from Tabata Times.
WatchFixing the Early Arm Pull with Coach Burgener, from CrossFit. Good video.
EatCinnamon Sugar Sweet Potatoes, from PaleOMG.

Competitive Program
In 15min:
EMOM of Snatch:
(3/35% 2/50% 1/60% 1/70% = 4 ad libs) 10×1/80%

In 20min:
Warm up with a steady jog for 5 minutes
6-7x
Run hard for 30 seconds (THR > 75%)
Jog for 60 seconds (THR < 60%)
Cool down at a steady pace for 5 minutes

Handstand Work:
Crow + Frog to headstand 3x 5sec+6
Finger Pressure + Hop Up + Stall 3x 5+5+5-15sec
Finger Pressure Kick Up + Scissor Kick-Ups + Handstand 3×5+3ea+5-15sec

Scap-Jack
3-4 exercises 3×15-25

Workout of the Day

Sunday, November 30, 2014

Ray_DL
Raymond.

Workout of the Day

In 25min – AQAP for Time of:
48 T2B + K2E (24+24)
20 Deadlift 135/95#
24 T2B + K2E (12+12)
15 Deadlift 185/135#
12 T2B + K2E (6+6)
10 Deadlift 225/155#
6 T2B + K2E (3+3)
5 Deadlift 255/185#

Competitive Program
Rest day.