Monthly Archives: December 2013

New Year’s Schedule

We will be closed New Year’s Day. New Year’s Eve will have normal class times throughout the day. Just as we did with Christmas, Wednesday’s programming will be done on Thursday so there will not be a Connectivity day this week. Rest up and enjoy your holiday!

12/31/13
1a) 4×3 Snatch Grip Deadlifts (heavy as possible)
1b) 4×3 Hang Power Snatch

AMRAP 8
12 Box Jump Step Downs
8 Kb Swings (55/35)
6 Shoulder to Overhead (115/75)

Rest 4

AMRAP 8
24 Double Unders
8 Thrusters (95/65)
12 Toes to Bar

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Mikko and 13.5

Here’s a video of one of the top CrossFit athletes preparing for the Open workout 13.5. This is one of my favorites, because even though Mikko has a crazy engine and does more than the average athlete, you still see him struggle. This workout is not an easy one for him, yet he pushes himself to that elite level.

12/30/13

15 Minutes to Establish a 1RM Front Squat

10 Minutes to Establish a 1RM Push Jerk

From CrossFit.com

15-12-9-6-3

Chest to Bar Pull-ups

Clean and Jerk (135/95)

Push-ups

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Another Fun Night

Thanks to Sarah for hosting a great party. It was fun being able to hang out with everyone outside of the gym. I hope you all enjoy your white elephant gifts!

12/28/13
5×1 Snatch
5×1 Clean and Jerk
Work towards 5 heavy lifts with no more than four misses on each movement.

AMRAP 6
10 Box Jump Step Downs
3 Rope Climbs

Rest 4minutes

AMRAP 6
10 Burpees
10 Front Rack Kettlebell Lunges (each hand 55/35)

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The White Elephant

Some quick guidelines for tomorrow’s white elephant gift exchange. Well, anything goes really. Nothing too extravagant, we’re talking under $20 for sure. If you want to do something serious or fancy go right ahead, but you can also have some fun with it and get a gag gift. I can’t wait til tomorrow! Hope to see you all there.

12/27/13
4×3 Snatch Grip Push Press+2 Overhead Squats

25 Kettlebell Swings (70/55)
50 Chest to Bar Pull-ups
25 Kettlebell Swings

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Best Mug Ever!

I hope everyone rested up and had a great Christmas. Below is a picture of a gift I got from Tiffany and Hosein. A Kettlebell coffee mug! Thanks guys, I’m going to put it to good use.
We will start our transition into preparation for the CrossFit Open beginning next week. Like I told some of you, not much will change but there will be an increase in conditioning with a focus on very specific movements (thrusters, chest to bar pull-ups, Burpees!). The Open begins in March, so the goal is to begin preparations early.

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12/26/13
2×20 High Bar Back Squat rest as much as needed between sets

1a) 3xME Handstand push-ups
1b) 3×30 second max Airdyne

AMRAP 12
75 Double Unders
15 Toes to Bar
15 Clean and Jerks (105/75)
50 Double Unders
15 Toes to Bar
10 Clean and Jerks (155/105)
25 Double Unders
15 Toes to Bar
5 Clean and Jerks (205/145)

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Party Info!

Ok after some pestering and some name calling Sarah finally gave me the details to her party. You have to invite me Sarah! Here’s the details, please bring some tasty snacks and beverages.

12/24/13
10 minutes to establish a 1RM Power Snatch

1a) 4×3 Power Snatch @80% of 1RM
1b) 4×8 Close Grip Bench Press

4×3 minute AMRAPs rest 1 minute between each AMRAP

1) Row 250m with remainder of 3 minutes AMRAP Goblet style lunges with KB (53/35)

2) Row 250m with remainder AMRAP Burpees

3) Row 250m with remainder AMRAP hand release push-ups

4) Row 250m with remainder AMRAP rope climbs

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Holiday Schedule

We will be closed Christmas Day as well as the morning after. All other classes will be held at their normal times including Thursday afternoon and evening. Also, there will not be a connectivity portion on Thursday. Since Wednesday will technically be a rest day, we’ll be doing that days’ work on Thursday. I hope everyone has a great holiday week, and don’t forget about our Holiday Party this Friday!

12/23/13
4×3 Pause Cleans + 1 Jerk after the third Clean (Hold for a quick pause 1″ from the floor, pull to just below the knee and hold for another quick pause, then explode into a full Clean)

These do not need to be touch and go but they should be done with as little hesitation as possible

All the reps on the Thrusters are to be done unbroken. Do not go heavier than Rx’d.
3 Rounds (75/45)
15 Thrusters Rest 20 seconds

100 Double Unders

3 Rounds
6 Thrusters Rest 10 seconds

After 1 minute rest
40 Toes to Bar

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