Monday 5.18.15

Strength:  Barbell Row 5-5-5-5-5

WOD: 4 rounds:
- 10 Kettlebell Snatch or Clean and Press/ arm (about 25% body weight)
- 15 Pull Ups
- 20 Russian Twists (same KB) - 1 rep = touch ground once on each side

Wednesday 5.13.15

Get your audition tapes sent in.....Dude at about 1:09 into the video is my favorite!

Strength:  Power Clean 1-1-1-1-1-1

WOD: EMOM for 12:00

Odd Minutes:
- 10 Kettlebell Snatches – right (53/35#)
- max. Double Unders

Even Minutes:
- 10 Kettlebell Snatches – left (53/35#)
- max. Sit Ups

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

Tuesday 2.24.15

Skill: Kettlebell Snatch practice. Work up to heaviest KB/ DB possible with each hand.

*Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!

WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

Cleans can be Power or Full. If you do not have Ring Dips, then perform Ring Push Ups or whatever Push Up you can maintain with good form!

Monday 2.16.15

Strength:  Push Press 2-2-2-2-2-2

WOD: Complete for time.

- 20 yard KB Walking Lunges (53/ 35#)
- 20 1-arm Thruster (10/ arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Swings
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Snatches (10/arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 200m Weighted Sprint

Don't put the KB down at any point or give yourself a 300m Row penalty each time!!

Wednesday 12.31.14

Reminder:  

We are open for morning classes only (5:00-11:00 AM)

Happy New Year!

Skill: Kettlebell Snatch practice. Work up to heaviest KB possible with each hand.

*Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!

WOD: "Cindy"
AMRAP in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Post weights and rounds to comments.

Wednesday 12.17.14

This Saturday, December 20th, Doug will be competing in the Holiday Bolt Kettlebell Competition in Visalia, CA.
Good luck Doug!

Skill: Spend 15-20:00 on Muscle Up practice.  Rings, Bars, or any aspect of the movement you need to improve.

WOD: For time:
- 1,000m Row
- 30 Dips
- 30 Sumo Deadlift High Pulls w/ KB (53/ 35#)
- 30 Handstand Push Ups
- 30 Kettlebell Snatches (53/35#)
- 30 Air Squats
- 30 Box Jumps (24/20")

*Optional: Spend 5:00:
- Handstand Walks for total distance
OR
- Handstand Holds for total time

Post reps and times to comments.

Wednesday 12.10.14

Skill:  Ring Dips

Accumulate 30 reps in as few sets as possible 
*choose a weight/band that is a struggle for 6 reps
**rest 1:00 between sets)

WOD: AMRAP for 10:00:

- 5 1-arm Kettlebell Snatch (each arm) (53/35#)

- 10 Push Ups

- 15 Air Squats

*Optional:  Complete: 
- Accumulate 1 minute in an L-sit (2 min time cap)
- 50 Hollow Rocks
- Accumulate another 1 min L-sit (2 min time cap)

Post reps and rounds to comments.

Monday 10.13.14

Skill: On the minute for 10 minutes:
- 5 Kettlebell Snatches (53/ 35#)
- turn 180 degrees
- 40 yard Sprint

WOD: 3 rounds for time of:
- 30-second L-Sit hold (hold "L" for as long as possible within 30 sec)
- 20 Pull Ups
- 20 Burpees

* Optional: 7:00 time cap
- accumulate 30 Strict Handstand Push Ups (at hardest variation)

Post times to comments.

Wednesday 9.24.14

Skill: On the minute for 12:00:
- Complete one (1) 100 yard Sprint

WOD: Complete for Quality:
- 50 Kettlebell Snatches (53/35#)
- 50 yards Barbell Walking Lunge (45/35#)

*Alternate arms as needed during one arm KB Snatches. Once you have completed 30 reps of KB Snatches, put an empty bar on your back and Lunge 50 yards.

Post times to comments.

Thursday 8.14.14

Strength:  Bench Press or Floor Press 5-5-5-5-5

WOD:   AMRAP in 15:00:

- 10 Alternating Kettlebell Snatches

- 10 Burpees

*Choose a KB weight that allows you to keep moving with minimal downtime.

Post weights and rounds to comments.

Wednesday 7.23.14

Masters competition began yesterday, but the Individual CrossFit Games begins today!
You can stream the entire 4 day competition HERE

Skill:  KB Snatch (technique, then test your 1rm for the day on both hands as long as form holds up)

WOD: AMRAP in 15:00 

- 10 Kettlebell Snatch - Left

- 10 Kettlebell Snatch - Right

- 50 Double Unders 

Post weights and rounds to comments.

Wednesday 5.07.14

We have quite a few nurses working out with us.  Make sure to wish them a Happy Nurses Week

Skill: Complete 8 rounds
- Sprint 60 yard
Rest 60 seconds between rounds.

WOD:  AMRAP in 10:00:

- 3 Kettlebell Snatches (53/35#)
- Max. Box Jumps (24/20")

*KB Snatches switch arms every round....if you remember

Post fastest sprint and total Box Jumps to comments.

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Article: International Nurses Week 2014: Have You Thanked A Nurse For Their Hard Work?

Monday 4.28.14

Getting a different use out of my Kettlebell Snatch and Swing training!

Skill:  Double Under Practice.  Spend 15:00 working on Double Unders or Triple Unders.  Go for max reps. NO SINGLES. This is time to work doubles

WOD:  4 Rounds for time:

- 10 right arm Kettlebell  Snatch
- 10 left arm Kettlebell  Snatch
- 30 Double Unders

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Workout goals:  For skills, sometimes trying for triples allows people to get double unders without knowing it.  Trying at failing at triple unders may very well result in the rope at least passing under the feet twice.

For the WOD, choose a weight that's heavy, but you can maintain throughout the entire round without putting down.  If you do not have Double Unders, perform double the amount of single unders, with 5 Burpees every time you put the rope down (including at the end of each round).  So if you complete all 60 reps non stop, you still need to perform 5 burpees.

* however, the better substitution is to do 30 Double Under attempts (one at a time if needed) each round.

Wednesday 4.09.14

Skill: Complete 5 sets NOT for time:
- False Grip Hold Top of Pull Up on Rings – Max static hold (sub pull up bar w/o false grip)
- 10 Hollow Rocks
*take :60 - :90 rest between sets

WOD: "#Occupy Strength 2012" from CrossFitFootball.com
Complete 3 rounds:
- one-arm Kettlebell Thruster (53/35#) – 40 seconds
Rest 20 seconds
- Strict Pull Ups – 40 seconds
Rest 20 seconds
- one-arm Kettlebell Snatch (53/35#) – 40 seconds
Rest 20 seconds
- Mountain Climbers - 40 seconds
Rest 20 seconds

*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

*For thruster or snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.

Post total score 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.
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So sad for Fort Hood again!

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

Tuesday 3.25.14

Skill: For 15:00, complete two sets for quality:
- 40 Double Unders
- 8 Alternating Pistols/ each leg (work on speed and efficiency)
- Freestanding Handstand x 30-45 seconds
(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)

WOD: Complete the following for time:
- 100 Double Unders
- 50 Kettlebell Snatches (as heavy as possible)
- 30 Ring Dips

Post to comments.

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A local team to support:

Link:  San Francisco Firebreathers

Thursday 3.13.14

SWAT Training at Six Flags

Strength:  Back Squat 3-3-3-1-1-1

* go heavy, but not necessarily for a PR.  Leave some in the tank.

WOD: For Quality:
- 50 Kettlebell Snatch
- 50 Ring Rows/ Pull Ups
- 50 GHD Sit Ups/ V-Ups

Break the sets up anyway you like.  Sets of 5s, 10s, etc.

Post to comments.

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Interesting.  Personally I think both can learn from each other

Article:  HEALTH: A tale of two diets: paleo vs. vegan

Thursday 2.13.14

Skill:  For 20:00:

- Jump Rope 2 min on/ 1 min off (Double Under IF you can keep up with it - just move continuously for the 2 min.)

WOD:  AMRAP in 5:00:

- Kettlebell Snatch (35/ 26#)

*The KB can not touch the ground for the duration and you only get one hand switch.  Try to find a comfortable position to rest in.
**5 Burpee penalty for any time the KB touches the ground or more than one hand switch.

Rest 2:00

Then, 3 round for Quality:

- 10 American Swings

- 10 Power Swings

- 10 Russian Swings

*Use the same KB or go up in weight one size

Post reps to comments.

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Video: The World's Most Dangerous Workout?

Friday 1.10.14

The Highland Game Competitors are going to be leaving a lot of the weights soon and start prepping for throwing season.  Come out Saturday and cheer them on in our fun Powerlifting Competition.  The man pictured above will be opening his Squat attempts at 530#!

Strength:  Weighted Chin Ups 3-3-3-3-then max set of body weight Pull Ups

WOD: On the minute for 12:00:
- 2 one-arm Kettlebell Snatch/ each arm (heaviest possble)
- max rep Double Unders
*score is total completed DU reps

Can you beat your Double Under score from 12.30.13?

Post weights and reps to comments.

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Article: 9 Paleo Diet Myths