July 2017

WOD

4 Rounds:
1 minute Wall Balls
1 minute Cals on the Bike
1 minute Russian KB Swings
1 minute Strict Pull ups
2 minutes rest
Fitness: (14/10) Ring Rows (35/26)
Performance: (20/14) Strict Pull ups
Open: Strict (20/14) Strict Pull ups
The 2 minutes rest should give you a chance to attack each station.  The fitness track has ring rows to enable you to keep moving while building strength.  Be sure to come down to full extension on pull ups and ring rows on each rep to ensure safety. 

bench

Maria working on those beach muscles!

  I recently had a chance to attend the CrossFit Gymnastics certification course in Brooklyn, NY and wanted to share some of my class experiences with the community.  It was an enriching 2-days during which I was constantly humbled and impressed often by the instructors and fellow attendees.  My first “lesson” has to do with scaling – something we all do or have had to do at some point during training and Metcons here at CFH. In addition to spending the first hour working on how we grip the pull-up bar and the basic kip while hanging from said bar, I picked...

  There are a few ways to gain strength.  Put on more plates, scream and yell, and try to push the weight.  Or you can go slow, pause, or explode up.  These are all things that we do in class and our coaches are familiar with.  The important piece to this is our staff knowing the why behind the processes.  This will ensure their passion to coach it correctly and give you the best advice out there.   #1 Go Slow or Elongate the Eccentric Phase An eccentric motion is one in which a muscle is lengthened during contraction. In terms of a...

Strength WOD

1 Heavy Clean and Jerk

10 Bent over T’s

x 5

(not for time)

WOD

“Grace Goes Running”
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run
10 Clean and Jerks
400 M Run
-For Time-
Fitness: 95/65
Performance: 135/95
Open: 135/95
Coaching Tip: The Strength portion should take about 10-12 minutes.  Work up to 80-90% of your 1 RM and use that as a warm up for the workout.  The Bent over T’s are for shoulder health and should get you prepped to go overhead.  Grace Goes Running should be attacked at a load you can move while under fatigue.  You can do singles, but they should be fast.  Focus smooth transitions with the barbell and being efficient with your movement. The times on this workout will vary greatly due to the run.  Then run should be at a pace that is fast, but where you do not need a ton of time to recover.  Get in from a 400 M run take a break and pick up the bar. 
 35643122530_d4a5296141_k
 Bruce on the Run!

WOD

30 Front Squats

30 Pull ups

20 Front Squats

20 Pull ups

10 Front Squats

10 Pull ups

Fitness: 95/65

Performance: 115/75

Open: 135/95 (Chest to Bar)

DRIVE

2K Row

1 Mile Run

200 Single Unders

75 KB Swings

Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read more about our new programming tracks to see which one is right for you.

ashley

Ashley on the rings

  We usually don't post our monthly Committed Club (athletes who attend, and sign into, at least 20 classes during the month) until the very end of the month, but for this week's Athlete Spotlight we wanted to highlight the commitment of CFH Athlete John Smith who set a PR this month for the number of classes he's attended in one month. John's impressive attendance so far this month is due to the fact that he is working on building a consistent habit around coming to CrossFit classes. John's consistency and dedication have been admired and noticed by many - Keep...

Skill WOD

6 Is, Ys and Ts
10 hollow rocks
12 Single Leg DB Romanian Deadlift (6 each leg)
3 Rounds

WOD

Diane
21-15-9
Deadlifts
HSPU
Fitness: DB Seated Strict Press (185/125)
Performance: HSPU (225/155)
Open: HSPU (225/155)
Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read more about our new programming tracks to see which one is right for you.
scott
Scott looking focused on his run

Coach Marissa talks coaching. What it means to her and how it impacts her life. Our coaches provide advice and instruction, but at their core they are givers. They want to give as much as possible to every athlete during every class....

JP’s Strength class will be hitting their CrossFit Total on Thursday evening at 6:30 pm.  All are welcome to test their Back Squat, Deadlfit and Press with JP’s squad.  The more energy and people the better so please do not be shy about coming out!
 

Skill WOD

Turkish Get ups 3 Each Arm
L Sit- Tuck to Extension 7-10 reps (use dip bars)
4 Rounds

WOD

20 Burpees

20/15 Cals on the Assault Bike

25 Toes to Bar
30 KB Swings
2 Rounds
Fitness: 35/26
Performance: 53/35
Open: 70/53
Coaching Notes: Have you read our post about Fitness vs. Performance? Click here to read more about our new programming tracks to see which one is right for you.
erin
Erin on TTB!