Saturday 10-31-15 WOD

A little Throwback photo of Meghan and Lloyd taking a little aggression out on each other. Nothing has changed and I don't think anything ever will.

Make sure to dress for a little bit of running for in tomorrow morning's workout. You'll want to get out for a bit!

Saturday 10-31-15 WOD

A.
Take 15 Min To build to your heaviest double Back Squat

B.
15 Min AMRAP
200m Run or Row (weather permitting)
10 Hang Power Cleans 95/135#
15 Deadlift 95/135#
10 Front Squats 95/135#

Friday 10-30-15 WOD

Just a little KB snatch work outdoors.

Friday 10-30-15 WOD

Compare your scores to September 4th and make sure you stay consistent with your movement standards.

CrossFit & Fitness

A.
10 Min EMOM
5 C2B
5 Burpees
20 DU's

B.
5 Min AMRAP
10 Wall Ball Shots
10 T2B

C.
3 RFT
300m Row
15 HSPU @25/45#

Thursday 10-29-15 WOD

Our in house Physiotherapist Kevin Friesen of FRIESEN PHYSIOTHERAPY was super pumped about his new spine model and how he can show clients exactly what's going on and where in the spine, but that's not all it's good for... I've been friends with Kevin for years and love the fact that he works 1:1 with clients and believes in an active approach to recovery. When you see him you will be working with him and not sharing him with 5 other people at a time. #gotphysio

Thursday 10-29-15 WOD


CrossFit:
A.
10 Min EMOM
5 Thrusters EMOM @ 95/135#

Rest 5 Min

B.
6 Min EMOM
5 Thrusters 5 C2B Pull Ups

C.
8 Rounds of row 30 rest 30 for max distance (no rowing during recovery and handles must be re-racked

When finished your eighth round hit MENU, MORE OPTIONS, MEMORY and select the last row with the magnifying glass to see your actual distance. The distance you see on the end of your row will include the spin down of the flywheel. We are looking for actual distance rowed.

Fitness:
A.
10 Min EMOM
5 Push Ups
5 Pull Ups

Rest 5 Min

B.
6 Min EMOM
6 Wall Balls
5 Double Bell C&J 30/50#

C.
8 Rounds of row 30 rest 30 for max distance

Wednesday 10-28-15 WOD

Cat busting out some Toes To Bar (T2B) and showing off the road map of muscles on her shoulders & Back #RossFit

Wednesday 10-28-15 WOD

CrossFit:
A.
5 BB OHS
5 BB Front Squat
5 BB Back Squat

You have a total of 15 repetitions to build to your heaviest OH, Front, & back Squat by increasing the weight with every single repetition. Athletes may warm up with a bar but as soon as you add weight then that should be considered your first rep. Every rep thereafter you should be increasing the weight as well until you complete all 15 reps (five for each type of squat).

B.
3 RFT
20 Wall Balls
15 T2B
10 C&J 95/135#

Fitness:
A.
5x5 KB Thrusters Build to a heavy five then start your sets

B.
5x5 Double Bell Front Squats build to a heavy front squat (this should be heavier than your thrusters) Then start counting your sets.

C.
3 RFT
20 Wall Balls
15 T2B
10 Double Bell Shoulder 2 OH 30/50#



  

Tuesday 10-27-15 WOD

I hope all those weights you destroyed over the weekend went to heaven Craig... 

Tuesday 10-27-15 WOD

CrossFit & Fitness

A.

Four Rounds of 

8 BB Walking Lunges (overhead) 

Max Strict C2B, Pull Ups, or Ring Rows

Build to a heavy eight overhead BB lunges then start counting your sets. Between each set perform as many strict C2B, pull ups or ring rows as possible without letting go of the bar. 

B. (CrossFit)

5 Min AMRAP 

15 Hang Power Snatches 65/95#

15 Ring Dips 

B. (Fitness)

12 KB Snatches (6/side) @ 30/50#

12 KBS @ 40/60#

Monday 10-26-15 WOD

Tay Tay is giving a whole new meaning to the phrase "Moustache Rides" I guess it's ok as long as he doesn't write "Free Candy" on the side too!

Monday 10-26-15 WOD

CrossFit:
A.
Snatch Pulls
5@60% 4@70% 3@80% 2@90% 6x1@95-103%

The focus for the snatch pulls it to build with the above percentages f your 1RM keeping a consistent bar path and maintaining positioning during your first and second pull.

B.
3RFT
10 HSPU @25/45#
30 DU's (5 burpee penalty each time you trip up ).
10 C2B Pull Ups

We will scale for athletes who don't yet have bad ass double unders.

Fitness:
A.
10 Min EMOM
2 Strict Pull ups
2 Strict Ring Dips
Add tempo if needed but this should be repeatable with recovery built in.

B.
3 RFT
15 Slam Ball Cleans
15 Ball Slams

C.
3 RFT
10 DU's
10 Burpees

Saturday 10-24-15 WOD

Got Glutes?

Saturday 10-24-15 WOD

Tabata All Of It...

Three Rounds
20 Seconds of work and 10 seconds of rest for four minutes (eight rounds) Rest for three minutes between the four minute rounds.

1. Wall Balls 20/30#
2. Kettlebell Swings 50/70#
3. Double Unders
4. Ball Slams
5. Push Ups
6. KB Push Press 25/40#
7. Box Jumps 20/24"
8. Burpees

Take only the ten seconds rest between exercises and a full three minute break at the end of all eight exercises. Your goal is to perform as many reps as possible during the work period as possible.

Friday 10-23-15 WOD

Nope!

Friday 10-23-15 WOD


CrossFit & Fitness

With a running clock...

A.
In 10 Min build to your heaviest Squat Clean Thruster

Rest 5 Min

B.
At 15:00 complete as many rounds as possible in 5 minutes of
5 Thrusters @ 95/135#
5 Bar Muscle Ups (Or C2B Pull Ups or Pull ups)
5 Lateral Bar Jump Burpees

Rest 5 Min

C.
At 25:00 perform as many wall balls as possible in 3 minutes followed by as many T2B as possible in 2 Minutes

Rest 5 Minutes

 D.
At 35:00 Perform as many Kettlebell snatches as possible in 5 min @ 30/50# with unlimited hand switches and put downs.

Give the coach on deck your totals at the end of each round and use your "break" to set up for the next portion of the workout. Make sure to decide on all your weights prior tot he start of the workout.

Thursday 10-22-15 WOD

Sometimes you need to ask the question... 

Thursday 10-22-15 WOD

CrossFit:
A.
4x8 BB Lunges (Front Rack Pos.)
Build to a heavy eight walking lunges and then start counting your four working sets.

Max strict C2B Pull Ups for single sets between your lunges:
Take one attempt between sets of lunges to perform as many strict C2B pull ups or pull ups as possible. Once you wrap your little hands around the bar and start pulling try for as many reps as possible before letting go.

B.
3RFT
30 Wall Balls16/25#+ 9/10'
20 T2B
10 C2B Pull Ups



Fitness:
A.
4x8 DB/KB Walking Lunges:
Build to a heavy eight walking lunges and then start counting your four working sets.

Max Strict Pull Ups:
If using a band use a tempo of 22x2 for the pull ups for as many reps as possible.

B.
3RFT
30 Wall Balls 14/20# 9/10'
20 T2B
10 C2B Pull Ups

Wednesday 10-21-15 WOD

I love seeing a WOD book full of gains... 

Wednesday 10-21-15 WOD

CrossFit:
A.
20 Min Build
Snatch Pull + Snatch

B.
5 Min AMRAP
5 Double Bell C&J 30/50#
5 C2B Pull Ups

Fitness:
A.
3 Rounds NFT
5 Pull Ups
10 KBS (HEAVY)
16 KB Snatch 8+8
10 T2B

B.
5 Min AMRAP
10 Wall Balls
5 Push Ups

Tuesday 10-20-15 WOD

Mig's putting out the vibe while we're waiting for the girls to finish shopping at BCBD. The man can bust out WOD's and model a hot bod... 

Tuesday 10-20-15 WOD

CrossFit & Fitness
A.
3 Rounds NFT

5 Strict HSPU Add deficit if needed. If you have kipping HSPU you may kipp up but take 3-4 seconds on the negative especially when it gets spicy that last 2-3 inches at the bottom (Fitness Option is kneeling strict press with bells)

5 Strict Ring Muscle Ups (add weight as needed)  or Ring Dips at a tempo of 31x1 (Tempo for ring
dips only). Fitness option is ring dips.

10 Alternating DB Squat Snatches (If you do not have the mobility for a full squat snatch catch it in a power position and ride it down as low as possible while maintaining a good position). If you can't get into a good starting position start with the DB in a "launch" position as if you were using a BB in
an Olympic lift.

2 Min Triple under work for those that have good double under and double under work for those that have not yet mastered them.

B.
10 Min EMOM
5 HSPU @ 25/45#
5 Burpees
20 DU's
5 T2B

Monday 10-19-15 WOD

Three and a half years ago at Mud Hero. A before and after picture of 

"No Rubbers For These Mudders"

What a dirty group!!!

Monday 10-19-15 WOD

CrossFit:
A.
20 Min Build
Squat Clean+1 Front Squats+Jerk

B.
6 Min Ladder
OHS 85/115#
Ring Dips

Starting @ one rep add one rep to each exercise for six minutes. 

Fitness:
3 Rounds of
10 Goblet Squats
5 Push Ups
10 KBS (Same weight at your goblet squat)
5 Chin Ups @ 31x1

B.
6 Min Ladder
Double Bell Push Press
Double Bell Squat Jump

Warm up with different weights and choose appropriate working weight for bells. 30/50# Recommended or scale as necessary.

Starting @ one rep add one rep to each exercise for six minutes.

Saturday 10-17-15 WOD

Sunz Out Gunz Out. Post workout photo from BHP

Saturday 10-17-15 WOD 

A. 

20 Min time cap

Build to your 2RM back squat for the day Then hit it at 90% for an additional three rounds at 2 reps  

B. 

5 Min Time Cap 

Row 500m 

50 KBS 30/50#

Max pull ups with remaining time

Rest 5 min and repeat part B.

Friday 10-16-15 WOD

Some of you may have heard a rumour that these two amazing people Mandy & Neil will be leaving us to adventure in the far off land of Ireland. Unfortunately for us this rumour is true. Mandy has been a long time member of Starke and her daily presence has always been appreciated with the support and generosity she has given towards anyone who walks through our doors. Mandy has become an amazing athlete and a roll model for any athlete. Neil has only been a member at Starke for a short while but has become a part of the family instantaneously with his ability to take the constant abuse from the Starke ladies and throwdown with anyone and everyone in the box. 

Right after the 5:15pm class on Friday October 16th please join us at Starke with some food and drink and wish these two amazing people a safe, fun, and amazing trip of a lifetime. We are lucky to have had you with us and hope to have you back one day when Irish Intelligence gets the Intel I sent them about the two of you ;-)  

Friday 10-16-15 WOD

A.
"Mandy & Neil"

Alternating EMOM for 24 Min (Eight Rounds)
Min 1
5 Deadlift @ 185/285# or 225/315#
Min 2
5 C2B Pull Ups & 5 T2B
Min 3
5 HSPU & 5 Burpees

B.
5x30/30 Max calorie row.
30 Seconds sprint/30 Seconds recovery (no rowing during recovery)

Thursday 10-15-15 WOD

Throwback Thursday. Some hot and sweaty bodies from a fun summers day workout. 

Thursday 10-15-15 WOD

CrossFit:
A.
3 Rounds NFT
5 Strict HSPU add deficit as needed to make it challenging
Max Muscle Ups or 2 Min muscle up skill work
10 Alternating DB Squat Snatches (Build to a heavy yet technically sound weight)
Max Unbroken Double Unders or 2 Min DU work

B.
5 Min Max thrusters 65/95#

That's it. Just five minutes of thrusters... It's only five minutes...



Fitness:
A.
3 Rounds NFT
Max Strict Kneeling KB Press @ 25/45#
5 Shoot throughs
10 Alternating DB Squat Snatches
Max Unbroken Double Unders or 2 Min DU work

B.
5 Min Max Double Bell C&J 30/50#

Wednesday 10-14-15 WOD

Here's a throw back picture of Ali from back in the day. This girl has become a beast!!!

#bettereverydayali

Wednesday 10-14-15 WOD

CrossFit:
A.
20 Min Build to your heaviest Snatch + 3 OHS

If you power clean your snatch perform three full OHS. If you squat clean your snatch do only two more OHS.

B.
21-15-9
Hang Cleans 95/135#
Ring Dips

Hang cleans can be done anywhere between high hang and launch

Fitness:
A.
3 Rounds of
DB Box Step Ups alternating legs for 10 reps
5 Strict Pull ups @ 32x2
5-8 Ring Push Ups
8-10 Alternating DB Renegade Rows

B.
21-15-9
Med Ball Cleans
KBS 50/70#

Tuesday 10-13-15 WOD

After a hard day of competing we need to eat! #fuelthemachine

CrossFit:
A.
3x3 Front Squats from rock bottom rack position.

Athletes will set the bar low for this one (no pun intended). Using the rack find a spot to set the bar low on the rack as your start position will be finding tension in the hole and driving the bar from the rack. Perform a total of three front squats then drop the bar and have a friend help you lift it back up to the rack if you need assistance. Take some time building for this and pay attention to demos and cues from coaches. This is a great exercise to assist athletes to regain tension if you happen to lose it in the bottom of a squat clean.

B.
3 RFT
10 HSPU 25/45# deficit/side
50 Double Unders
10 C2B Pull Ups

C.
3x8 T2B with focus on the negative portion of the movement. Take 5+ seconds to come down for each rep.


Fitness:
A.
3x3 Back Squats from Rock Bottom position.

This is to be done the same way as above but from the back rack position.

B.
3 RFT
10 KBS 60/80#
15 Ball Slams
20 Wall Balls

C.
3x8 T2B with focus on the negative portion of the movement. Take 5+ seconds to come down for each rep.

Friday 10-09-15 WOD

Lorrie just hanging around at work. No big deal... 

Friday 10-09-15 WOD

Skill Work: Ring Muscle Ups

CrossFit:
A.
3x10 OHS @ 65-70% of 1RM

B.
10 Min AMRAP
5 Ring Muscle Ups (or ring Dips)
40 Wall Ball's
60 Double Unders
 
Fitness:
A.
3 Rounds NFT

10 KB Snatches/arm

10 Single arm KBS/arm

10 KB C&J/arm

Athletes may use different weights for each of the movements but no extra rest should be taken on the same exercise.

Ex. as soon as the athlete has completed ten snatches on one arm they should switch hands on the fly or place the bell down on the ground and pick it up immediately with the other hand. Once you have completed snatches on both arms then rest before starting your KBS on one arm.

B.
10 Min AMRAP
200m Run
10 Slam Ball cleans 20/30#
5 Burpee Pull Ups (or 5 Burpees & 5 pull ups if the athlete can't link them together)


 

Thursday 10-08-15 WOD

The more chalk you wear the harder you must be working. Right coach Kraus?

Thursday 10-08-15 WOD

Skill: Rope Work

CrossFit:
A.
21-15-9 Thrusters 65/95#
3 - 2 -1 Legless rope climbs (or C2B/pull ups)

B.
Skill Work: Athletes Choice

Fitness:
A.
21-15-9
KB Thrusters
Ball Slams 20/30#

B.
Pull Up/Dip 10 Min EMOM
2 Pull Ups
2 Ring Dips

Wednesday 10-07-15 WOD

Erin & Jo tearing it up on a 2k run this summer at the Starke Games. I can't wait for next year!!!

Wednesday 10-07-15 WOD

CrossFit:
A.
Front Squat 5x2 @90% of 1RM

B.
6 Min AMRAP
8 S2OH @ 85/115#
8 C2B Pull Ups


Fitness:
A.
15 Min Circuit
6 Double Bell C&J
Rest
8 Double Bell Front Squats
Rest
10 Double Bell Swings

Build to a challenging weight for the above. When taking your rest make sure to take the rest you NEED not the rest you WANT. Always aim for perfect form and keep your movements TIGHT!!!

B.
8 Min AMRAP
10 Sandbag power cleans
8 Sandbag squat jumps
6 Jump over sandbag burpees

Pick a bag, any bag. Just make sure it's heavy!

Tuesday 10-06-15 WOD

This has to be my favourite picture ever. I was scrolling through pics of BCBD and anytime I see this picture I laugh. Caitlin making sure to take in some food during our days of competition. 

Caption this photo...

Tuesday 10-06-15 WOD

CrossFit:
A.
3 Rounds
1 Min Max strict HSPU (Ab mat only)
Rest 2 Min
1 Min Max strict C2B or Pull ups (no kipping)
Rest 2 Min
1 Min Max BB Front Squats @ 105/155#
Rest 2 Min and repeat two more times

B.
7 Min Ladder 2,4,6,8,10,12...
BB Snatch @ 65/95#
Ring Dip
T2B

At the count of 3...2...1... GO! Athletes will perform Two BB Snatches, Two Ring Dips (strict or kipping), Two T2B (or variation) then start back at Snatches and so on for Four reps of each movement.


Fitness:
A.
3 Rounds
1 Min Max strict press W. double kettlebells
Rest 2 Min
1 Min Max strict Pull ups or ring rows (no kipping) If using a band use a one second pause at the top and bottom of the movement.
Rest 2 Min
1 Min Max Double Bell Front Squats @ 30/50#
Rest 2 Min and repeat two more times

B.
7 Min Ladder 2,4,6,8,10,12...
Wall Balls 14/20#
Ball Slams 20/30#
Burpees

Monday 10-05-15 WOD

Cathey busting out double unders like there's no tomorrow in our triple two workout this summer 

2k Row, 200 Double unders, 2 Mile Run. 

Monday 10-05-15 WOD

CrossFit & Fitness
A.
5x2 Back Squat @ 90%

B.
5 Min Time Cap
Row 500m
50 Wall Balls 14/20# 9/10'
Max Pull Ups with remaining time

Rest 5 min & repeat ;-)

Friday 10-02-15 WOD

Great idea Craig!

Friday 10-02-15 WOD

CrossFit:
A.
15 Min STARKE complex (It's exactly like the BEAR complex we've just added an overhead squat)
Squat clean, Shoulder to overhead, overhead squat, lower to the upper back, back squat, back rack to overhead, controlled drop.

B.
Drop to 80% of weight achieved in part A. and complete as many reps as possible in 8min

C.
For Time
3k Row

Fitness:
A.
Three Rounds of
5 Back Squat @ 75% of 1RM
5 Chin Ups @ 32x2

B.
5 Min AMRAP
6 Med Ball Cleans 20/30#
6 Hand Release Push Ups (HRPU)

C.
For Time
3k Row