3 Rounds
400m run
52 Pushups
30 KBS
9 Box Jumps (24/20")
6 Front Squats (155/115)
for time...
-After completion run 800m-
Today's WOD is being done throughout the CrossFit community to honor prisoner of war Sgt. Bowe. Don't miss this one.
Saturday, June 30, 2012
Saturday 06.30.12
"Bring Bowe Home"
3 Rounds
400m run
52 Pushups
30 KBS
9 Box Jumps (24/20")
6 Front Squats (155/115)
for time...
-After completion run 800m-
Today's WOD is being done throughout the CrossFit community to honor prisoner of war Sgt. Bowe. Don't miss this one.
3 Rounds
400m run
52 Pushups
30 KBS
9 Box Jumps (24/20")
6 Front Squats (155/115)
for time...
-After completion run 800m-
Today's WOD is being done throughout the CrossFit community to honor prisoner of war Sgt. Bowe. Don't miss this one.
Friday, June 29, 2012
Friday 06.29.12
--FOR FUN--
(2 person teams)
400m med ball relay
75 Overhead Lunges (45/25)
50 Push Press (95/65)
50 Box Jumps (24/20")
25 Burpees
(one person working at a time to complete reps)
*Teams will be matched up by your Coach. Make sure to scale as needed. Show up on time and show up motivated!
Thursday, June 28, 2012
Thursday 06.28.12
--THE LIFT--
15 min. To Establish 3RM for Push Press
--FOR FUN--
15 min amrap
10 weighted burpees (25/10)
15 unbroken KBS (53/35)
10 Goblet Squats (53/35)
*if she can do it, anyone can. Don't let yourself make excuses. Hard work and dedication is the only way, and we got the remedy!
15 min. To Establish 3RM for Push Press
--FOR FUN--
15 min amrap
10 weighted burpees (25/10)
15 unbroken KBS (53/35)
10 Goblet Squats (53/35)
*if she can do it, anyone can. Don't let yourself make excuses. Hard work and dedication is the only way, and we got the remedy!
Wednesday, June 27, 2012
Wednesday 06.27.12
--THE LIFT--
10x2 Speed Back Squats (50% of 1RM)
(work on being explosive and fast, rest as needed)
--FOR FUN--
5 Rounds
5 HSPU
12 Pullups
17 Front Squats (95/65)
*Speed movements are meant to be fast. At 50% of your max BS ever completed the bar should be moved very fast from start to finish of your set. Because of the weight being light minimal rest is required.
10x2 Speed Back Squats (50% of 1RM)
(work on being explosive and fast, rest as needed)
--FOR FUN--
5 Rounds
5 HSPU
12 Pullups
17 Front Squats (95/65)
*Speed movements are meant to be fast. At 50% of your max BS ever completed the bar should be moved very fast from start to finish of your set. Because of the weight being light minimal rest is required.
Tuesday, June 26, 2012
Tuesday 06.26.12
Change to today's wod! In lieu of today's nice weather we taking this one outside!!!
--THE LIFT--
20 min.Squat Clean Clinic
--FOR FUN--
Outside wod! Something fun come in to find out
*Lately I've been noticing that a lot of people tend to shy away from heavier weight In lieu of a faster time on the whiteboard. Your goals should be this:
1. Come to CrossFit
2. Learn techniques correctly and do them that way everyday.
3. Complete workouts as close to Rx'd as possible.
4. Complete workouts Rx'd.
5. Complete workouts with a fast time.
Notice how the last thing I want is fast times. CrossFit and our gym is about one thing, Getting better! So don't shy away from the heavy weight because your want to finish with a good time. Always push to get Rx'd with proper mechanics.
--THE LIFT--
20 min.Squat Clean Clinic
--FOR FUN--
Outside wod! Something fun come in to find out
*Lately I've been noticing that a lot of people tend to shy away from heavier weight In lieu of a faster time on the whiteboard. Your goals should be this:
1. Come to CrossFit
2. Learn techniques correctly and do them that way everyday.
3. Complete workouts as close to Rx'd as possible.
4. Complete workouts Rx'd.
5. Complete workouts with a fast time.
Notice how the last thing I want is fast times. CrossFit and our gym is about one thing, Getting better! So don't shy away from the heavy weight because your want to finish with a good time. Always push to get Rx'd with proper mechanics.
Sunday, June 24, 2012
Monday 06.24.12
--THE LIFT--
30 min. Squat Snatch Clinic
--CONDITIONING--
3 Rounds
7 Squat Snatch (115/75)
200m run
14 Over the box jumps (24/20")
for time...
It's well known that outside of being your Coach I work with others who don't quite understand we I/We talk and do the things we do as CrossFitter's. So I decided why not let everyone hear from me (Cody), your Coach why I personally do the things I do. Maybe hearing why I do it you can develop your own thoughts.
"Why I do it..."
I set out to write about why I do what I do, and why day in and day out I'm there in our gym training and teaching always pushing my athletes along with myself to the limit. These thoughts were prompted by questions I often hear from my non-CrossFitting peers: "Why do you workout so much?" "Why do you spend so much time at your gym?" "How do you always eat that way?" etc....etc...etc.... So as a result I decided to come up with answers. What I found was there was only one answer, Why no.t??!!! What can be better than seeing someone hit their first pullup, running their first 5K, or hitting a new PR. It's seeing someone Squat Snatching when I can remember the day that same person had trouble Air Squating. I enjoy doing what I do, it's who I am. I want to set a good example for my son, who watches and learns what I do, copies me while I exercise, and eats what I eat. Living this kind of lifestyle brings satisfaction. Living this way I've seen my best friend change his life, even stop smoking. Living this way I have energy for days, I can chase my son and play sports with him without being tired or worn out. Notice so far there has been nothing negative? Recently I watched a video from another Coach in the CrossFit community. His name is Ben Begeron he runs CrossFit New England. He said, "as a owner/gym operator we aren't actually in the fitness business, we are in the relationship business." This resonated in my head for days. How true is that statement? Everyone that I train with is more than a client or training partner, they are family. That's what CrossFit is, a Family. You can't make someone understand who isn't a CrossFitter understand why you do what you do or live the way you live. I do what I do because I want to live longer, be a better father and role model. I want to inspire others and be inspired in return. That's why I do it. I've created a life worth living. I exercise for health and longevity. I spend so much time at my gym because I want to be with my family, to teach them and help them achieve things they didn't think possible. I eat what I eat to feel better. Thanks to doing what I do my son knows about health, fitness, and that there is more to life than fast food and video games. I do what I do because there is no reason not to. As a CrossFitter many things change and most of the time for the better. You become part of a giant family. You feel and look better, many things happen but for me I get pride. I know I'm making a differance for myself and those around me.
See everyone tomorrow!
30 min. Squat Snatch Clinic
--CONDITIONING--
3 Rounds
7 Squat Snatch (115/75)
200m run
14 Over the box jumps (24/20")
for time...
It's well known that outside of being your Coach I work with others who don't quite understand we I/We talk and do the things we do as CrossFitter's. So I decided why not let everyone hear from me (Cody), your Coach why I personally do the things I do. Maybe hearing why I do it you can develop your own thoughts.
"Why I do it..."
I set out to write about why I do what I do, and why day in and day out I'm there in our gym training and teaching always pushing my athletes along with myself to the limit. These thoughts were prompted by questions I often hear from my non-CrossFitting peers: "Why do you workout so much?" "Why do you spend so much time at your gym?" "How do you always eat that way?" etc....etc...etc.... So as a result I decided to come up with answers. What I found was there was only one answer, Why no.t??!!! What can be better than seeing someone hit their first pullup, running their first 5K, or hitting a new PR. It's seeing someone Squat Snatching when I can remember the day that same person had trouble Air Squating. I enjoy doing what I do, it's who I am. I want to set a good example for my son, who watches and learns what I do, copies me while I exercise, and eats what I eat. Living this kind of lifestyle brings satisfaction. Living this way I've seen my best friend change his life, even stop smoking. Living this way I have energy for days, I can chase my son and play sports with him without being tired or worn out. Notice so far there has been nothing negative? Recently I watched a video from another Coach in the CrossFit community. His name is Ben Begeron he runs CrossFit New England. He said, "as a owner/gym operator we aren't actually in the fitness business, we are in the relationship business." This resonated in my head for days. How true is that statement? Everyone that I train with is more than a client or training partner, they are family. That's what CrossFit is, a Family. You can't make someone understand who isn't a CrossFitter understand why you do what you do or live the way you live. I do what I do because I want to live longer, be a better father and role model. I want to inspire others and be inspired in return. That's why I do it. I've created a life worth living. I exercise for health and longevity. I spend so much time at my gym because I want to be with my family, to teach them and help them achieve things they didn't think possible. I eat what I eat to feel better. Thanks to doing what I do my son knows about health, fitness, and that there is more to life than fast food and video games. I do what I do because there is no reason not to. As a CrossFitter many things change and most of the time for the better. You become part of a giant family. You feel and look better, many things happen but for me I get pride. I know I'm making a differance for myself and those around me.
See everyone tomorrow!
Saturday, June 23, 2012
Saturday 06.23.12
--The Lift--
4-4-4-4-4
Deadlifts @75%
--Conditioning--
1-10 ladder of thrusters (95/65)
Over the bar Burpees
EMOTM max 10 rounds or until death
4-4-4-4-4
Deadlifts @75%
--Conditioning--
1-10 ladder of thrusters (95/65)
Over the bar Burpees
EMOTM max 10 rounds or until death
Friday, June 22, 2012
Friday 96.22.12
--The Lift--
4-4-4-4-4
Strict Press
--The Metcon--
800m run
60 Sledge Strikes
40 Pushups
20 Over the box burpees
for time...
* Remember everyone today will be a modified schedule classes will be at 8am and 4pm see you there!
4-4-4-4-4
Strict Press
--The Metcon--
800m run
60 Sledge Strikes
40 Pushups
20 Over the box burpees
for time...
* Remember everyone today will be a modified schedule classes will be at 8am and 4pm see you there!
Thursday, June 21, 2012
Thursday 06.21.12
*Strength*
15 min practice:
3 Position Snatch
*Metcon*
3 Rounds:
10 Squat Snatch (95/65)
10 Pullups
15 min practice:
3 Position Snatch
*Metcon*
3 Rounds:
10 Squat Snatch (95/65)
10 Pullups
Wednesday, June 20, 2012
Wednesday 06.20.12
*Ok everyone it's the squat cycle test out day. Make sure you come and set your "New" 1RM for Back Squat!!!
--The Lift--
15 min to Establish 1RM on Back Squat
--The Metcon--
20 min. cap to complete...
10 Rounds
12 Wall Balls (20/14)
100m sprint
for time...
--The Lift--
15 min to Establish 1RM on Back Squat
--The Metcon--
20 min. cap to complete...
10 Rounds
12 Wall Balls (20/14)
100m sprint
for time...
Tuesday, June 19, 2012
Tuesday 06.19.12
*Remember folks no regular classes today (June 19). Classes will resume Wednesday. There will be open gym tonight at 7pm.
Friday, June 15, 2012
Saturday 06.16.12
* Tomorrow's WOD will be chosen by you chosen by your Coach. Show up on time and be motivated!
--IMPORTANT--
Classes will be cancelled on Monday and Tuesday June 18-19. Make sure to get your wod in today!
--IMPORTANT--
Classes will be cancelled on Monday and Tuesday June 18-19. Make sure to get your wod in today!
Friday 06.15.12
2 person teams
2 rounds of
21-15-9
Deadlifts 225/145
Push press 95/65
for time...
*This is a team collected effort both team athletes can share the reps breaking them up as needed until
The work is completed.
--ATTENTION--
There will be no classes on Monday or Tuesday June 18 and 19. However there will be extra open gym time all weekend be sure to get your wods in this weekend.
2 rounds of
21-15-9
Deadlifts 225/145
Push press 95/65
for time...
*This is a team collected effort both team athletes can share the reps breaking them up as needed until
The work is completed.
--ATTENTION--
There will be no classes on Monday or Tuesday June 18 and 19. However there will be extra open gym time all weekend be sure to get your wods in this weekend.
Thursday, June 14, 2012
Thursday 06.14.12
--THE LIFT--
15 min. to establish 3RM touch and go cleans
--CONDITIONING--
12 min amrap
100m sprint
12 cleans 115/75
14 dynamic pushups
15 min. to establish 3RM touch and go cleans
--CONDITIONING--
12 min amrap
100m sprint
12 cleans 115/75
14 dynamic pushups
Tuesday, June 12, 2012
Wednesday 06.13.12
--Squat cycle wk#4--
2x6 @70%
1x6@75%
1x4@80%
1x3@85%
Then...
--7 rounds--
5 Snatch Grip Deadlifts (155/115)
7 Ring Dips
9 Air Squats
for time...
2x6 @70%
1x6@75%
1x4@80%
1x3@85%
Then...
--7 rounds--
5 Snatch Grip Deadlifts (155/115)
7 Ring Dips
9 Air Squats
for time...
Monday, June 11, 2012
Tuesday 06.11.12
--GET BIG--
5-5-4-4-3-3
Weighted pushups
*immediately following each set perform a max set of strict Pullups.
^Scaling-strict, kipping, assisted band or box max set of unbroken strict Pullups
--WHIPPING WORK--
5 rounds. (20min cap)
25 push press 75/45
15 KBS 53/35
for time...
5-5-4-4-3-3
Weighted pushups
*immediately following each set perform a max set of strict Pullups.
^Scaling-strict, kipping, assisted band or box max set of unbroken strict Pullups
--WHIPPING WORK--
5 rounds. (20min cap)
25 push press 75/45
15 KBS 53/35
for time...
Monday 06.11.12
--Squat Cycle Week 3--
1x8@ 65%
1x6@ 70%
1x4@ 75%
Then...
10 min EMOTM:
2 Deadlifts (155/115)
3 Power Cleans (155/115)
5 Box Jumps (24"/20")
1x8@ 65%
1x6@ 70%
1x4@ 75%
Then...
10 min EMOTM:
2 Deadlifts (155/115)
3 Power Cleans (155/115)
5 Box Jumps (24"/20")
Saturday, June 9, 2012
Friday, June 8, 2012
Friday 06.08.12
--Teams of 2--
Run 800m
60 pistols
80 ring rows
30 hang cleans (155/115)
for time...
It's been a good week, lots of people looking stronger in all their lifts. We have two weeks left in this squat cycle, by now you should be feeling a lot stronger coming from the bottom of the squat to the top position. And one more question: "what is your nutrition like?" It's something we maybe forget about sometimes but is an integral part of being better at what we do. Just some food for thought.
Run 800m
60 pistols
80 ring rows
30 hang cleans (155/115)
for time...
It's been a good week, lots of people looking stronger in all their lifts. We have two weeks left in this squat cycle, by now you should be feeling a lot stronger coming from the bottom of the squat to the top position. And one more question: "what is your nutrition like?" It's something we maybe forget about sometimes but is an integral part of being better at what we do. Just some food for thought.
Thursday, June 7, 2012
Thursday 06.07.12
*15 min establish 1RM Power Snatch
*70% of 1RM
4 Rounds
3 Power Snatch
6 Box Jumps (24/20")
3 Hang Snatch
6 Box Jumps
for time...
*70% of 1RM
4 Rounds
3 Power Snatch
6 Box Jumps (24/20")
3 Hang Snatch
6 Box Jumps
for time...
Wednesday, June 6, 2012
Wednesday 06.06.12
--HEAVY STUFF--
*Squat Cycle wk#3
2x8@65%
2x6@70%
1x4@75%
--CONDITIONING--
*11 min EMOTM
6 OHS (95/65)
2 over the bar Burpees
*Squat Cycle wk#3
2x8@65%
2x6@70%
1x4@75%
--CONDITIONING--
*11 min EMOTM
6 OHS (95/65)
2 over the bar Burpees
Tuesday, June 5, 2012
Tuesday 06.05.12
"The Descent"
1000m run
100 pushups
10 snatch (135/95)
for time...
*CF7C ladies, CrossFit Oceana will be holding a girls only WOD at their gym on June 30 at 10am if you want to join in on the fun please let a coach know.
1000m run
100 pushups
10 snatch (135/95)
for time...
*CF7C ladies, CrossFit Oceana will be holding a girls only WOD at their gym on June 30 at 10am if you want to join in on the fun please let a coach know.
Monday, June 4, 2012
Monday 06.04.12
--THE LIFT--
Squat cycle wk#3
2x6@70%
1x4@75%
1x4@80%
1x3@85%
--CONDITIONING--
*10 min EMOTM
5 Power Cleans (155/115)
Squat cycle wk#3
2x6@70%
1x4@75%
1x4@80%
1x3@85%
--CONDITIONING--
*10 min EMOTM
5 Power Cleans (155/115)
Sunday, June 3, 2012
Friday, June 1, 2012
Friday 06.01.12
Squat cycle week 2-Back squat
2x6@65%
2x6@70%
1x4@75%
Partner WOD-2 per team
100 KBS (53/35)
--While one partner works the other is in a handstand
2x6@65%
2x6@70%
1x4@75%
Partner WOD-2 per team
100 KBS (53/35)
--While one partner works the other is in a handstand
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