Thursday 6.04.15

Chris Carruthers will be competing in the 2015 Butch Curry Classic at Warriorz CrossFit in Elk Grove, CA.  If you can go see him, his heat start at 5pm this Saturday, June 6th.  There is a $5 spectator fee. 

Strength:  Shoulder Press 5-5-5-5-5

WOD:  EMOM for 12:00:

- 3 Sumo Deadlift @ body weight-ish

- 20-30 Double Unders*

*If you do not yet have double unders, perform 20-30 jump rope running in place (no single unders
**And get to some double under practicing in lieu of running or rowing during your Warm Up!

Wednesday 5.06.15

Strength:  Shoulder Press 3-3-3-3-3

WOD:  Tabata:
- Russian Kettlebell Swings (AHAP)**
- Abmat or GHD Sit Ups
- Burpees
- Handstand Push Ups or Holds

*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise, in any order, before moving to the next.
**For the KB Swings, work on pulling the KB back down forcefully, instead of simply letting gravity do the work for you.

Wednesday 4.15.15

Strength: Shoulder Press 3-3-3-3-3

WOD: AMRAP in 20:00:

- 400m Run
- 30 Kettlebell Snatch (35/26#)*
- 200-ft "Bottoms Up" Waiter Walk(35/26#)*

* switch arms as needed

Monday 3.23.15

Strength:  Shoulder Press 5-5-5-5-5

WOD:  "One-Arm Jackie"

For time:

- 1000m Row

- 50 one-arm Thrusters - 25/arm (44/ 26#)

- 30 Pull Ups

Wednesday 2.11.15

Mobility is more effective outside the gym.  If you only work on mobility get to the gym  to work on your tight hips, shoulders, wrists, etc, then you won't make the progress you need

Strength:  Shoulder Press 5-5-5-5-5

WOD: 4 rounds of:
- 2 minutes of Double Unders (sub Jump Rope running in place if no double unders)
- 2 minutes of Burpees

*Optional:  Tabata Hollow Rocks

Tuesday 1.27.15

OPEN TEAM ROSTER

•  Christina Castro
•  Craig Collins
•  Ed Forbush
•  Joan Forbush
•  Meghan Murray
•  Phillip Kelly
•  Steven Page

Our CrossFit Games Open Team so far!

Strength:  Shoulder Press 5x5 @ 70-75% of your 1rm

WOD:  CrossFit Games Open 13.2

Complete as many reps as possible in 10 minutes of:
- 5 Shoulder to Overhead (115/75#)
- 10 Deadlifts (115/75#)
- 15 Box Jumps (24/20")

Masters athletes use 95/55# and 20" box

*Optional:  For time:

- 10 Muscle Ups or 20 Chest to Bar Pull Ups

Tuesday 12.30.14

The CrossFit Total is a great way to test your strength gains, or to see where your strength currently stands, so you can make goals to improve it!

Strength/WOD: "The CrossFit Total":

Perform a 1 rep max in each of the following lifts:

- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class.

So take your rest periods between attempts, but move quickly also!

Post weights to comments.

Tuesday 11.25.14

Strength:  For Load:
- Shoulder Press 1-1-1-1-1
- Push Press 3-3-3-3-3
- Push Jerk 5-5-5-5-5

WOD:  Tabata:
- Hang Power Clean (115/75#)

*Optional:  Complete:
- Tabata Hollow Rocks
Then
- 3 x max. time Hollow Hold (rocking is ok)

Post weights and tabata score to comments.

Tuesday 9.31.14

Strength: Shoulder Press 5-5-5-5-5

WOD: 5 rounds for time of:
- 10 Handstand Push Ups (as strict as possible)
- 10 Power Cleans @ 50-60% bodyweight (no weigh ins!)

*Optional post-WOD work: 4 min - L-Sit.  Sit in it for as long as possible!

Post weights and times to comments.

Tuesday 9.16.14

Strength: Power Clean. Take 10:00 to find a 2 rm for the day

WOD: For Load:
- Shoulder Press 1-1-1-1-1
- Push Press 3-3-3-3-3
- Push Jerk 5-5-5-5-5

*Complete each set of each exercise before moving on
**Try to increase weight each of the 15 sets

Post weights to comments

Tuesday 9.02.14

Strength:  Shoulder Press 5-5-5-5-5

WOD:  For Time:  

21-15-9:

- Power Clean (135/85#)

- Handstand Push Ups

Post weights and times to comments.

Tuesday 7.08.14

Strength: Shoulder press 5-5-5-5-5

WOD: 5 rounds for time:
- 10 Power Cleans (135/85#)
- 10 Floor Wipers (feet touch both sides = 1 rep)

*Cash out:  Barbell Curls 3 x 10 reps @ the heaviest weight you can maintain strict form throughout all sets

Post weights and reps to comments.

Tuesday 6.10.14

It's hot out there!  Make sure you drink enough water!
And try one the morming classes and get your WODs done before it gets too hot

Strength: Shoulder Press: 1-1-1-1-1
                Push Press: 3-3-3-3-3
                Push Jerk: 5-5-5-5-5

*Try to increase weight each set.

WOD: For reps:
- Tabata Hang Power Clean (115/75#)

Post weights and times to comments.

Thursday 5.01.14

Strength:
- Shoulder press 1-1-1-1-1 reps
- Push press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

WOD: For Time
-1500m row

Thursday 4.17.14

In May, Doug will be holding 3 Kettlebell clinics!
Information on the clinics can be found HERE 

Strength: Shoulder Press 3-3-3-3-3

WOD: 5 rounds for tie

- 10 Deadlifts (50% of 1RM)

- 5 Handstand Push Ups

- 30 Double Unders

Post weights and times to comments.

Thursday 4.03.14

Strength: Shoulder Press 5-5-5-5-5

WOD: 4 rounds of:
- 1 min. one-arm Kettlebell Swing
- 1 min. one-arm Kettlebell Snatch
- 1 min. one-arm Kettlebell Press
- 1 min. Rest
(Rx'd: 53/ 35#)

* Odd rounds - left hand, even rounds - right hand
* 5 Burpee penalty every time KB is put down during the work minutes (you can put it down during the minute rest)

Post weights and reps to comments.
________________________________________________________________________

So sad for Fort Hood again!

Article: Fatalities reported in shooting at Fort Hood, scene of 2009 massacre

Thursday 1.23.14

OPEN TEAM ROSTER

•  Annie Sewell
•  Craig Collins
•  Dietrich Gale
•  Holly Valentine
•  Mike Caldwell
•  Peter Zwart
•  Phillip Kelly
•  ryan armosino
•  Tiffany Zwart

The team so far

Strength: Shoulder Press 5-5-5-5-5

WOD: 3 rounds for time:
- 400m Run
- 10 Reverse Barbell Lunges - 5 each side (115/ 75#)
- 15 Hand Release Push Ups

Post weights and times to comments.

____________________________________________________________________

Article: How Agriculture Ruined Your Health (and What to Do About It)

Thursday 1.02.14

Strength: Shoulder Press 3-3-3-3-3

WOD: On the minute for 14:00:
- 3 Power Clean (135/95#)
- 2 Front Squat
- 1 Jerk
* for each round not completed, do 5 Burpees after class

Post weights and penalties to comments.
_________________________________________________________________________________

Great article to share or send to any friends looking to start CrossFit!

Article:   Is ‘CrossFit Destroying the World’? 10 tips to make sure it doesn’t.

Monday 12.09.13

Congrats to Kyle and Kristen on their wedding day!

Strength: Shoulder Press 3-3-3-3-3

WOD: AMRAP in 12:00:
- 12 Walking Lunge steps (45/25# plate held to chest)
- 12 Dynamic Push Ups on plate (1 arm elevated on plate, then switch)
- 25 Double Unders

Post weights and rounds to comments.

Monday 12.02.13

Good Rep!

Strength: Shoulder Press 5-5-5-5-5

WOD:  As many rounds as possible in 15 minutes:

- 5 Push Ups
- 7 Push Press @ 65% of body weight
- 9 Knees to Elbows

Post weights and times to comments.