June 2017

July 4th Schedule

Monday July 3rd- Regular Schedule
Tuesday July 4th- 9 am Class only

Wednesday July 5th-  Regular Schedule

Skill WOD

Strict Pull-ups. Accumulate 25 reps with
1) Weighted
2) Bodyweight
3) Partner Assisted
Coaching tip: Make them challenging.  Start with one option and scale through the reps accordingly. Take 12 minutes to complete.

WOD

15/10 Cal Bike
10 Clean and Jerks
Rest 2 minutes
3 Rounds
Fitness: 95/65
RX: 135/95
RX+: 155/105

DRIVE 

 
1 minute at each station:
Assault Bike
Sit ups
Burpees
KB Swings
Side Plank (try for 30 seconds per side)
Air Squats
Rest
4 Rounds
 tara
Tara getting great extension on her DB snatch!

Lori has been a CFH member for several months now and this week she is our Athlete Spotlight. Lori has had some recent breakthroughs, like nailing double unders and becoming a faster runner. We are super proud of her for her progress, but even more impressed by her positive mindset, commitment, and consistency. Lori doesn't care about being the first one finished or lifting the heaviest, she has a strong desire to move well and learn.  This week we asked her some questions about her experience so far as a CFH member. How long have you been doing CrossFit?  I officially joined the CFH...

July 4th Schedule

Monday July 3rd- Regular Schedule
Tuesday July 4th- 9 am Class only

Wednesday July 5th-  Regular Schedule

Partner Strength WOD

Take 15 minutes (5 minutes per lift)
To find a heavy 1 Rep OHS
To find a heavy 2 Rep Front Squat
To find a heavy 3 Rep Back Squat
Score your total combined load

Partner Endurance WOD

Jog 400 M
Sprint 400 M
Jog 300 M
Sprint 300 M
Jog 200 M
Sprint 200 M
Jog 100 M

Score your total time

Coaching tip: For the endurance portion as a team of 2 you will jog down to the 800 M turn around, then sprint back.  Then as a team of 2 you will jog to the 600 M turn around and sprint back then as a team of 2 you will jog to the 400 M turn around and sprint back then jog to the 200 M turn around and sprint back.  Make sure there is a difference between your sprint and your jog pace.  Use the job portion to wait for your partner so you sprint together. 
group
Grab a friend… or two, and get ready for today’s partner workout(s)!

July 4th Schedule

Monday July 3rd- Regular Schedule
Tuesday July 4th- 9 am Class only

Wednesday July 5th-  Regular Schedule

Skill WOD

Rotate through each station
1) 10 Strict Leg Raises (get as high as you can with no kip)
2) 10 Barbell Rows (under hand grip)
4 Rounds

WOD

2 minutes on 1 minute off for 12 minutes
15 Power Snatch
Burpee Box Jumps
Fitness: 75/55
RX and RX+: 95/65
Coaching tip: Your power snatches should feel light so they can be done unbroken and you should have at least 1 minute on box jumps each round. Please do not drop the barbells from overhead today!
britt
Britt floating up to the box

  Greg Glassman, the man who created and branded this whole sport of fitness we call CrossFit, wrote an influential article in CrossFit Journal (http://library.crossfit.com/free/pdf/CFJ-trial.pdf) almost 15 years ago called “What is Fitness.” In this article, Glassman first explained the sickness, wellness, fitness continuum, which is an integral component of CrossFit’s definition of fitness and health. The continuum places fitness and sickness on opposite ends of the spectrum with “wellness” in the middle. Some attributes that would place someone at the center of the continuum would be a normal/healthy blood pressure, body fat percentage, measures of bone density, cholesterol and triglycerides....

July 4th Schedule

Monday July 3rd- Regular Schedule
Tuesday July 4th- 9 am Class only
Wednesday July 5th-  Regular Schedule

Strength

Wide Stance Box Squats

3/3/3/3/3

Try to go heavier than last week

WOD

35 Wall Balls

55 Double Unders

4 Rounds

Fitness: 14/10 (110 singles)

RX: 20/14

RX+: 20/14 (all sets must be unbroken)

Check out Geo’s tips for wall ball efficiency and performance:

July 4th Schedule

Monday July 3rd- Regular Schedule
Tuesday July 4th- 9 am Class only
Wednesday July 5th-  Regular Schedule

WOD

“DT”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009.
12 Deadlifts
9 Hanging Cleans
6 Push Jerks
5 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125 (heavy DT)
Coaching tip: DT is a barbell complex turned metcon. The most important thing to consider is picking a weight that will allow you to move with the best possible form for 5 Rounds. The deadlifts will feel light but still focus on executing perfect reps. The hanging cleans and push jerks will be the limiting factor. The goal for DT is to go unbroken for as long as possible. If you need to rest remember to always rest with 1 rep to go on each movement, that way you don’t wind up doing extra deadlifts/ cleans to get the bar into position for your next movement.
warmup
The morning crew looking focused during their warm up.

The Kids of COSP improving their grip strength.  Have you signed up for Sweat For A Cause yet?? Grip strength is an important piece to CrossFit. Most people have felt that intense forearm pain and thought "If only I had forearms like the Hulk."  Let’s talk about a few ways we can improve on it and what type of grip strength would be best for you! We are constantly going from an open grip to a closed grip.  It is not a matter of grip giving out on a 1 rep max weighted pull up. It is a matter of gripping...

WOD

200 M Run
10 Push ups
12 Pull ups
14 1 Arm Overhead Walking Lunge (7 R arm and 7 L Arm)
22 min AMRAP
Coaching Tip: This involves pacing and most importantly good technique.  Push ups and pull ups need to be performed well with a progression that allows you to move through them.  The 1 Arm overhead walking lunges will get challenging after a high volume of push ups.  Pick a load you can hold for 7 reps on each set.