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2/1/17

Back to the THRUSTER LADDER today with a little bit less REST this time around. Fifty seconds REST between each round of THRUSTERS and 25 seconds REST between each round of KB SWINGS. Use the same weight you used last week.

BUY IN is strict Gymnastics Strength moves...30 seconds of as many reps as you can do 30 seconds REST alternating movements. If you are scaling this, pick a scale that is challenging and stick with it for EVERY round.

 

BUY IN : GYMNASTIC STRENGTH SKILLS-

 Every MINUTE on the MINUTE for 8 minutes:

ODD MINUTES - 30 seconds STRICT PULL UPS (or your most difficult scale)

EVEN MINUTES - 30 seconds RING DIPS (or your most difficult scale)

 

WOD

 
PART A

10 reps to 1 rep THRUSTERS (HEAVY) (135/95 lbs)

    On :50 seconds REST intervals

 

10 reps REST 50 sec

9 reps REST 50 sec

8 reps REST 50 sec......etc.

 
*at 1 rep you get 25 seconds REST before starting PART B
 

PART B

 
10 reps to 1 rep KB Swings (70/55lbs)

 
    On :25 seconds REST intervals

 
10 reps REST 25 sec

9 reps REST 25 sec

8 reps REST 25 sec...etc.

 

CASH OUT : HANDSTAND HOLDS 1 MINUTE - 2 Rounds

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1/31/17

Less than 4 weeks to the start of the CrossFit OPEN......if you haven't signed up yet, what are you waiting for??? Rx and Scaled divisions. Masters divisions, Teen divisions...something for EVERYONE. Step outside your comfort zone and compete!!! 5 Weeks of camaraderie and FUN!!!

 Register Here-  games.crossfit.com/article/register-open-now

 

BUY IN : BENCH PRESS- Every 2 MINUTES for 10 MINUTES (5 ROUNDS) complete 3 REPS of BENCH PRESS @75-80% of 1 REP MAX.....if 3 reps is easy...ADD WEIGHT.

 

WOD (reps 10-1)-

Power Cleans (135/95bs)

Front Rack Lunges (135/95lbs)

Floor Press (135/95lbs)

 

10 P/C - 10 Lunges - 10 Floor Press. 9-9-9, 8-8-8...etc.

 

*Lunges on the workout are 1 for 1 meaning each step counts as 1 rep.

 

CASH OUT : Ring Rows- 2 sets of 15 reps STRICT RINGS ROWS....hold each pull at the top for a slight pause

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1/30/17-Barbell Conditioning

Welcome to Monday mornings CrossFit Open-ish conditioning WOD!!!  The primary goal today is for you to be challenged.  The other focus is for all athletes to once again give themselves a fighting chance to experience all of the movements this workout has to offer.  This does not mean that you have to complete the WOD, we simply want you to, at the very least, make it through some of the reps on the final exercise.  Depending on the athlete, this may mean simply reducing the weights, others decreasing the repetitions, or a combination of the two.  We will help you decide and aid in giving you the most fulfilling experience possible!  So GEAR UP, this baby is a doozy!


WOD-
Complete as many rounds and reps as possible in 13 minutes of:

50 x deadlifts*
50 x wall-ball shots
150 x Clean High Pulls from mid shin to the collar bone (45/35lb bar)
50 x handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target



*Deadlift weight should be one that you could perform at least 15 unbroken reps


Cash out-  Roll, stretch, and smash to get ready for the week

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1/28/17

Partner WOD:
With a partner, accumulate any way you’d like:
100 Sit Ups
100 KB Snatch (70/55lbs)
100 T2B
100 Air Squats
100 Kettlebell Swings
100 Med Ball Squat Cleans
100 Box Jumps
100 Lunges

One person works at a time, other person rests.

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1/26/17


WARM UP 

3 rounds- 

4 x Spiderman and Reach per side

4 x Warrior Squats per side

6 x Supermans

:20 second DEADHANG hold

 
-------------------------------------------------------
Banded Shoulder Distractions - 1 Minute each side

 

Ankle Mobility - coaches choice

------------------------------------------------------ 

Barbell Warm Up

 

5 Back Squats + 5 Snatch Grip Press + 5 Elbow Rotations + 5 Snatch Grip Stiff Leg Deadlift + 5 Overhead Squats

 -------------------------------------------------------------------

BUY IN : SNATCH COMPLEX (LIGHT)

 Snatch Grip Deadlift + Hanging Power Snatch + Overhead Squat + Snatch Balance

 Every MINUTE on the MINUTE for 5 MINUTES

 

WOD-

 0-6 MINUTES

25 Chest to Bar Pull Ups

50 Double Unders

20 Strict Handstand Push ups


5-10 MINUTES

20 Chest to Bar Pull Ups

50 Double Unders

15 Kipping Deficit Handstand Push Ups

 
10-14 MINUTES

15 Chest to Bar Pull Ups

50 Double Unders

25 Deficit Push ups


14-18 MINUTES

10 Chest to Bar Pull Ups

50 Double Unders

16 Alligator Push ups


18-20 MINUTES

5 Chest to Bar Pull Ups

50 Double Unders

10 Push Jacks


 

CASH OUT : FREE FRIDAY

 

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1/26/17

A few points about todays BUY IN and WOD. For the BUY IN this is one UNBROKEN set, 3 second PAUSE in the bottom of the FRONT SQUAT, regular tempo FRONT SQUAT and slight PAUSE in the bottom of the SPLIT JERK DIP. The PAUSE in the SPLIT JERK is to check your form...is my torso UPRIGHT??, is the weight mostly on my HEELS??, are my ELBOWS UP. INCREASE weight on each round of the BUY IN up to as HEAVY as you can go. Your heaviest successful lift is used to calculate your weight for the workout. 

 

BUY IN : PAUSE FRONT SQUAT + FRONT SQUAT + PAUSE SPLIT JERK-

Every 90 seconds for 12 MINUTES (9 ROUNDS) complete 1 PAUSE FRONT SQUAT + 1 FRONT SQUAT + 1 PAUSE SPLIT JERK......INCREASE weight each successful round.

 

WOD (15-12-9)-

Box Jump Burpees 24/20"

Toes to Bar

Shoulder to Overhead*


**EVERY 2 MINUTES STOP and COMPLETE 3 HANGING SQUAT CLEANS 

 

*WEIGHT on the BAR for EVERYTHING is as follows

 

A) Below 100 lbs on BUY IN - 80% of your BEST

B) ABOVE 200 lbs on BUY IN - 75% of your BEST

 

CASH OUT : 20 x STRICT RING DIPS in as FEW SETS as POSSIBLE

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1/25/17

The return of the "THRUSTER LADDER" today.....if you have been at CFP for awhile this ladder makes an appearance every year around this time. Pick a weight on the THRUSTERS that is HEAVY and a bit scary to do 10 reps with and go for it...same goes for the kettlebell ...That which does not kill you....only makes you stronger. We will be completing this workout once a week for the next 4 weeks leading up to the OPEN. Each week the REST time will decrease by 10 seconds for the THRUSTER and 5 seconds for the KETTLEBELL  and the weight will stay the same. Make of note of the weight you are using and be consistent week to week.

3...2....1.....GO!!!!

 
BUY IN : STRICT PRESS-Every 2 MINUTES for 10 MINUTES (5 ROUNDS) complete 3 REPS of STRICT PRESS @80% of 1 REP MAX.

 

WOD

PART A

10 reps to 1 rep THRUSTERS (HEAVY) (135/95 lbs)

 

On 60 seconds REST intervals

 

10 reps REST 60 sec

9 reps REST 60 sec

8 reps REST 60 sec......etc.

*at 1 rep you get 30 seconds REST before starting PART B

 

PART B

10 reps to 1 rep KB Swings 3(70/55lbs)

 

On 30 seconds REST intervals

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1/24/17

BUY IN : DEADLIFT
Every 3 MINUTES for 15 MINUTES (5 ROUNDS) complete 5 Touch n Go DEADLIFTS @80% of 1 REP MAX.


WOD- 5 Rounds for Time:

17 x Box Jumps (30/24")

6 x Hang Power Cleans (185/135lbs)*


*HPC weight should be heavy.  However, the athlete should be able to get 2-3 unbroken(quality) reps when fresh.


Cash out-  Pick 1 skill that you are not amazing at.  Work on this skill for 10 minutes, or until you have to leave.

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1/23/17

CrossFit Games Open WOD 13.3-  When you are considering your scaling for this workout today; Please Scale the repetitions so that you have at least a fighting chance to make it to the Muscle ups section!



BUY IN-  Warm up for the MUSCLE UPS and MU scaling.  Find your scaling with the rings, low rings with legs working on your transitions if you cannot do muscle ups without legs.  The more advanced you are the higher the rings and the further your feet are in front of you during your reps.




Complete as many rounds and reps as possible in 12 minutes of:

150 x Wall balls (20 lbs to 10' target)

90 x Double-unders

30 x Muscle-ups

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1/21/17

Partner WOD: AMRAP 22

Partner carry 1 length of the gym each (one partner rides down, the other partner rides back)
20 x Med Ball Squat Cleans
20 x Partner wall balls (over pull up bar)
20 x Partner sit ups with med ball pass
20 x Partner Wheel Barrel race (each partner does a length)

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