Wednesday, December 30, 2015

Thursday 12-31-15 WOD


Thursday 12-31-15 WOD


CrossFit & Fitness:

A.
3 Rounds of
Max strict C2B pull ups followed by strict pull ups without letting go of the bar.
Max Strict Ring Dips followed by max kipping ring dips
Max unbroken set of double under (if you trip up in the first 10 reps restart)

B.
For Time
Row 500m
100 Thrusters @ 65/95#*

*Fitness option can be done with KB's. Weight to be determined by athlete and coach.


Tuesday, December 29, 2015

Wednesday 12-30-15 WOD

Cassy stays classy with some deadlifts. 

Wednesday 12-30-15 WOD

CrossFit:
A.
5x5 or 5x7 Bear Complex with 3-5 min recovery between sets.
Power clean, front squat to thruster, back squat to thruster

The movement may be done with pauses between the transitions or you can make it seamless depending on the weight and how comfortable the athlete is with moving the bar. The bar should not leave the hands of the athlete at any point during the complex. When the plates touch the ground it should be touch and go (TNG).

Recommended weight 65/95# or 95/135#

B.
Optional as this complex will take most of the time during the class.

5x250m Row w. 1 min recovery between sets.

Fitness:
A.
5 Rounds of
5 BB Back squat @ 80% of 1RM
5 Pull Ups @ 41x1

B.
3 Rounds of
15 Wall Balls
15 Burpees

B.
Optional as part A&B will take most of the time during the class.

5x250m Row w. 1 min recovery between sets.


Monday, December 28, 2015

Tuesday 12-29-15 WOD

Lori aka "Shorty" aka "Beast Mode" aka "Dirty Girl" and Nadia aka "Nads" taking their pet sandbag for a run during a snow storm. No big deal... 

Tuesday 12-29-15 WOD

CrossFit & Fitness:

30 Min Partner AMRAP

Split up today's workload as desired between you and a partner. 

30 Wall Balls 14/20# 9/10'
30 Pull Ups 
30 HSPU (blue mat)
30 KBS 60/80#
30 Double Bell C&J 30/50#
30 T2B
30 HRPU

Sunday, December 27, 2015

Monday 12-28-15 WOD

Coach KRAUSSSSS staying tight! Apparently planks and bridges aren't enough. Some of the 7:15am participants thought it would be a great idea to start piling stuff on each other while doing core work.

Monday 12-28-15 WOD

A.
Snatch
3@75%
3@80%
2@85%
6@ 90%

Use percentages if you have tested your 1RM snatch recently (in the past 6-8weeks) and base it off of that # If not go by feel and have a coach help you establish your numbers. Your reps at 90% must be technically sound to reinforce good patterns. NO SKETCHY SNATCHES!!!

B.
3x10 Back Squat jumps from the rack @ 40% of 1RM back squat with 90 seconds recovery in between sets. As long as your feet leave the ground we will call it a jump. Test this movement with an empty bar first to make sure you are comfortable with he movement. Think about actively pulling the bar down onto your upper back and shoulders so that the bar does not disconnect from the body during the jump.

C.
1 RFT
Row 500m
50 Wall Balls
50 KBS 30/50#
50 Pull ups

Fitness:
A1.
3x10 Double Bell C&J (Build to your heavy weight first then start your sets).

A2.
3x10 KB snatches/arm. First build to a heavy snatch for 10 reps. This may be more than we typically use in a class as RX'd weight. Once there perform three sets of 10 snatches per arm with 60-90 seconds recovery between your sets. One set is considered ten reps on each arm. The weight should be heavy enough that you need to put it down on the ground between arms. Remember perfect setup and pulling position from the ground to be able to go into your first repetition.

B.
3x10 Back Squat jumps from the rack @ 40% of 1RM back squat with 90 seconds recovery in between sets. As long as your feet leave the ground we will call it a jump. Test this movement with an empty bar first to make sure you are comfortable with he movement. Think about actively pulling the bar down onto your upper back and shoulders so that the bar does not disconnect from the body during the jump.

C.
1 RFT
Row 500m
50 Wall Balls
50 KBS 30/50#
50 Pull ups



Wednesday, December 23, 2015

Thursday 12-24-15 WOD

Nothing to see here. Just some more post WOD recovery photos...

Thursday 12-24-15 WOD

CrossFit:
A.
Thruster Ladder 95/135#

Starting at 1 Rep increase by one rep every minute on the minute until you can no longer complete that number of repetitions in the minute.

B.
3 Rounds for max reps
1 Min Row for max Kcal
1 Min Double Unders
1 Min Burpees
1 Min Rest

Count cumulative repetitions of calories, double unders, and burpees as a grand total for each round.

Fitness:
A.
Build to a heavy 5 KB double bell thrusters

B.
10 Min EMOM
5 Double bell thrusters
5 Push Ups

C.
3 Rounds for max reps
1 Min Row for max Kcal
1 Min Double Unders
1 Min Burpees
1 Min Rest

Count cumulative repetitions of calories, double unders, and burpees as a grand total for each round.




Tuesday, December 22, 2015

Wednesday 12-23-15 WOD

Luke the Lego Man Lifter says 
"Make sure you get THE 12 DAYS OF CHRISTMAS workout in, you won't regret it" 

Wednesday 12-23-15 WOD

THE 12 DAYS OF CHRISTMAS

Starke CrossFit RX
1 Deadlift 155/225
2 Muscle Ups (or ring dips)
3 KBS 80/100
4 Front Squats 95/135
5 HSPU
6 C&J 95/135
7 Push Ups
8 Pull-ups
9 T2B
10 Snatch (95/135)
11 Bar Jump Burpees
12 OHS 95/135

Starke CrossFit "Fitness" Option 
1 C&J
2 KB Clean & Push Press/Push Jerk 30/50# 
3 Front Squats 65/95 or 30/50# KB's 
4 Ring Dips/Bench Dips 
5 Pull Ups
6 Box Jumps 16/20"
7 Burpees
8 Push Ups 
9 Wall Balls 14/20# 9/10'
10 KBS 60/80#
11 Deadlift 65/95# 
12 BB Thrusters 65/95# Or KB's 30/50#

This workout goes just like the song. On the first day of Christmas you do one deadlift. On the second day of Christmas you do two muscle ups and one deadlift. On the third day of Christmas you do three kettle bell swings, two muscle ups, and one deadlift. You get it???

Monday, December 21, 2015

Tuesday 12-22-15 WOD

Remember that Canada day workout where you all pushed the truck loaded with over 800lbs of kettlebells, sandbags, and weights, and I thought I lost three people but it turned out that they went into a church to get holy water on the way back... That was a good day!

Tuesday 12-22-15 WOD

CrossFit:
A.
6x1 C&J @ 85-90% of 1RM

Build to 85-90% of your most recent 1RM C&J then perform six singles at that weight. The goal is perfect form and no misses.

B.
6 Min AMRAP
With a running clock one minute at each station for max reps.
BB Snatch 55/75#
Pull Ups
Push Press 55/75#
Burpees
T2B
Wall Balls 14/20#


Fitness:
A.
15 Min Circuit
4 Double Bell Clean & Jerk
8 Double Bell Clean& Front Squat
12 KBS (single or double)

B.
6 Min AMRAP
With a running clock one minute at each station for max reps.
KB Snatch 30/50# (single arm unlimited switches).
Pull Ups
Push Press 30/50# (single arm unlimited switches).
Burpees
T2B
Wall Balls 14/20#


Sunday, December 20, 2015

Monday 12-21-15 WOD

Ali getting ready to Snatch @ BCBD. Nice set up girl!

Monday 12-21-15 WOD


CrossFit:
A.
5x3Back squat @ 85% of 1RM (2 Min recovery between sets)

B.
7 Min Ladder @ 95/135#
Snatch
Thruster
C&J

Starting at one rep for each go up by one rep for each every round.

Optional Conditioning
C.
Row 3x500m @ 90% effort w. 90 seconds recovery between rounds.


Fitness:
A.
5x3Back squat @ 85% of 1RM (2 Min recovery between sets)

B.
7 Min Ladder
Burpee Pull Up
Double Bell C&J 30/50#
Slam Ball Clean

Optional Conditioning
C.
Row 3x500m @ 90% effort w. 90 seconds recovery between rounds.




Friday, December 18, 2015

Saturday 12-19-15 WOD

Jon Asks for a birthday workout, Jon gets a birthday workout. Happy 18th birthday Jon!!!

Saturday 12-19-15 WOD

"JON"
18 Min EMOM 
Minute 1 18 Kcal row
Minute 2 18 KB Snatches 30/50#
Minute 3 18 Double Unders

Rest 5 min 

2 RFT
18 Pull Ups
18 Front Squats @85/115#

18 Burpees




Wednesday, December 16, 2015

Thursday 12-17-15 WOD

Jon, Matt, and Craig in the warm up area at the HercFit Invitational this past Sunday. 

Thursday 12-17-15 WOD

CrossFit:
A.
12 Min Build to a 1RM Squat Clean Thruster

B.
10 Thrusters EMOM 85/115#

C.
Skil work of choice pick something that will make you better than yesterday and coaches will help you to do that.

Fitness:
A.
15 Min Circuit

10 KBS @ 60/80#
5 Push Ups @ 41x1
10 Wall Balls
5 Pull Ups @ 31x1

B.
10 KB Thrusters EMOM @ 40/50#

C.
Skil work of choice pick something that will make you better than yesterday and coaches will help you to do that.



Tuesday, December 15, 2015

Wednesday 12-16-15 WOD

There's nothing like a thruster Thursday. Right guys?

Wednesday 12-16-15 WOD

CrossFit:

A:
20 Min Snatch Skill and build

High hang power snatch & power snatch form launch.

Main focus is to produce as much power as possible from the high hang & launch position and be able to catch the bar in a solid power position. Make sure to hold the receiving position for two seconds and let the bar settle before standing it up. The bar should not touch the ground between reps.

B.
3RFT
10 Burpees
10 C2B Pull Ups
10 KB Snatches/arm 40/60#

Fitness:
A.
15 Min Circuit

5 Burpee Pull Ups
10 KBS
15 Hanging Leg Raise
20 Alternate B.W. lunges

B.
3 RFT
10 Burpee Box Jump Overs
10 Wall Balls 16/25#
10 KB Snatches/arm 25/40#





Monday, December 14, 2015

Tuesday 12-15-15 WOD


The moment you find the perfect partner to share a bar with for a squat session. 
#swolmates #manbum #getyoursquaton

Tuesday 12-15-15 WOD

CrossFit:

A.
15 Min Build to 3 TNG cleans

B.
"DIANE"
21-15-9
Deadlift 155/225 #
HSPU


Fitness:

A.
12 Min EMOM
5 Double Bell C&J 30/50#
5 Pull Ups

B.
Modified "DIANE"
21-15-9
KBS 60/80#
Double Bell Push Press

ADP:

A.
Wall facing handstand holds (HSH). With a partner the goal is to do three sets for max time each set. The goal is to work up to 3 minutes of wall facing HSH per set. Have your partner count a start and finish time for each set. Your rest is while your partner is on the wall.

A.
1 Set of MAX C2B STRICT pull ups

B.
C2B ladder 1-2-3-4-5-6-7.... Up to 12 repetitions. The goal is to finish the ladder in as short of time as possible without breaking during the number you are working towards. Example: If Dirty little Tay Tay is 5 reps in on number 8 for the rung for the ladder and decides to stop to grab a sip of water and file his delicate hands then when he gets back on the bar he must start at rep #1 on the rung of 8.

C.

Bar cycling and efficiency

3 Rounds of
Max TNG C&J 65/95#
2 Min Recovery between rounds.

Do as many TNG C&J without letting go of the bar. When you NEED to let go of the bar start your two minutes of recovery.

Sunday, December 13, 2015

Monday 12-14-15 WOD


Apparently Lori had a little extra energy post WOD than those laying on the floor. 
Shorty-1 The rest of the ladies-0 
CrossFit:
A.
10 min Build to a max Strict press for a double (from the rack).

B.
5x2 Strict Press with weight achieved in part A.

C.
3 Sets max push press with the weight achieved in part A. with two minutes recovery between sets.

D.
3 RFT
30 DU's
15 Thrusters 65/95#
10 Cleans 65/95#

Fitness:

A.
10 min Build to a max Strict press for a double (from the rack).

B.
5x2 Strict Press with weight achieved in part A.

C.
3 Sets max push press with the weight achieved in part A. with two minutes recovery between sets.

D. 
3 RFT
30 DU's
15 KB Thrusters 30/50#
10 KB Cleans 30/50#


Friday, December 11, 2015

Saturday 11-12-15 WOD


November 24th 2012 Snow Day Workout! Should we plan another one?


Saturday 11-12-15 WOD

30 Min Partner AMRAP

In Teams of two alternate tasks so that in the first round person one does the first exercise in all categories and in round two person one will do the second exercise in all categories. Only one team member may be working at a time.

10 HSPU (mat)
10 Ring Dips

12 KB Snatches (6&6) 40/60#+
12 DB Renegade rows with push up (alternate arms after each push up)

14 Wall Ball Shots 16/25#
14 Pull Ups

16 KBS 60/80#
16 Ball Slams 20/30#

Thursday, December 10, 2015

Friday 12-11-15 WOD

The after effects of a 1000m row, 20 Overhead squats, and 20 cleans... 

Friday 12-11-15 WOD


CrossFit & Fitness:

A.
6 Min Ladder
Deadlift 160/225#
Strict Ring Dip

Rest 5 Min

B.
5 Min AMRAP
8 Double Bell C&J 30/50#
10 T2B

Rest 5 Min

C.
For Time
50 Kcal Row
50 Burpees

Wednesday, December 9, 2015

Thursday 12-10-15 WOD

Here's a shot of coach Ross after falling off the rower post 2000m Time Trial. As a coach I don't start "encouraging" athletes when they start the row because that's just a great way to get them to redline and burn out too soon. I wait till the last 500m then allow the "encouraging" to begin. That last 300-500m is where you know if people want it or not. I was "encouraging" very loudly that she sprint till the end and so she did. After falling off the rower at the finish and taking a couple minutes to catch her breath her question was "Did I sprint the last 300, I don't remember." That's when you know they were working hard! 


Thursday 12-10-15 WOD

CrossFit:
A.
In 12 Min Build to your heaviest Squat Clean + Two Thrusters

B.
10 Min EMOM
10 Thrusters @65/95#

C.
5 Min Time Cap
Row 500m
20 Burpees
Max Pull Ups with remaining time

Fitness:
A.
5 Rounds of...
6 Back squats (build to a heavy 6 for the day
6 Shoot throughs (with pushup) on paralettes or boxes.
Wall Walk with 20 Second hold (wall facing)

B.
10 Double Bell Thrusters EMOM @ 30/40#

C.
5 Min Time Cap
Row 500m
20 Burpees
Max Pull Ups or ring rows with remaining time

ADP:

A.
Ring Muscle Up skill work.

B.
HSPU Review on efficiency

C.
HSPU Ladder. The goal is to do unbroken sets for upto a total of 10 min @ 25/45# defecit athletes may take as much rest as they need before going into the next set but must come down when they hit that number on the ladder. 1 off, 2 off , 3 off, and so on. The ladder is done when the athlete connot consistently get back up and keep consistent reps.

D.
C2B Efficiency review and test
Unbroken ladder from 1-12 same rules apply as above BUT you must do the set that you are working on unbroken or you start over from that rung...

E.
1 RFT
50 Double Unders
50 Wall balls (5 burpee penalty when you drop the ball) 16/25#
50 Double Unders
50 KBS 30/50# American swings



Tuesday, December 8, 2015

Wednesday 12-09-15 WOD

Got squats? Magda does. The overhead squat is a great exercise to challenge the whole body for strength, stability and mobility. If any of the above is lacking the OHS will not allow you to hide it. Sometimes people can perform beautiful overhead squats with demonstration and instruction, others may need months of mobility work and training to achieve a great overhead position even with an empty bar. I have seen some super stiff people achieve some amazing OHS positioning when they want it bad enough and are willing to put in the work. Do you want it bad enough?

Wednesday 12-09-15 WOD

CrossFit:
A.
12 Min Build to your heaviest single front squat for the day.

B.
Use 80% of the weight you achieved above to perform 2 reps EMOM for 8 Min

C.
1RFT
Row 1000m
20 OHS @ 85/115#
20 Cleans @ 85/115#


Fitness:
A.
4 Rounds of Max...

Double Bell C&J
Rest 1 Min
Double Bell Front squat
Rest 1 Min
Double Bell Swings
Rest 2 Min

B.
1RFT
30 Burpees
30 Wall Balls
Row 1000m

Monday, December 7, 2015

Tuesday 12-08-15 WOD

Quiana up early on a Saturday morning doing deadlifts while others are still in bed. That's where gains are made!
Tuesday 12-08-15 WOD

CrossFit:
A.
20 Min Clean Complex

Squat Clean From...
High Hang
Launch
Ground
Then Jerk

B.
8 Min AMRAP
5 HSPU @ 25/45#
10 Wall Balls (everyone uses 10' target so chose your ball appropriately).
15 Pull Ups


Fitness:
A.
Four rounds of
10 Back Squat @ 70-75%
5 Pull Ups @ 41x1

B.
8 Min AMRAP
5 Double Bell Push Press
10 Wall Balls (everyone uses 10' target so chose your ball appropriately).
15 Ring Rows

ADP:
Today was supposed to be a meeting for ADP but we are still waiting on results from testing so it will be a normal skills class.

A.
C2B Review and efficiency work 12 Min

B.
10 Min EMOM
After assessing ability in C2B movements we will find a number to use for the EMOM with the focus on energy conservation and consistency with movement. This drill is not to smoke you. We should be able to finish all the rounds with some recovery between each one.

C.
HSPU efficiency with work on rebound and maintaining tension for quick consistent reps.

D.
2 RFT
Row 500m
10 Push Press@ 85/115#
10 Burpees to a 6" target above your reach
10 Front Squats @ 85/115#

Sunday, December 6, 2015

Monday 12-07-15 WOD

Brandi demonstrating a solid post workout recovery position. This was after the December 1st 30min time cap WOD. Looking good "B"!

Monday 12-07-15 WOD

CrossFit:
A.
3x5 BB Overhead Squats @ 85% *

*MANDATORY POWER OR SPLIT JERK from behind the neck and two second pause in the receiving position prior to starting your OHS. This is during the build as well. I want all athletes to work on a strong receiving position with the jerk from behind the neck and not rely on a push press that you may not have the strength to finish.

B.
7 Min AMRAP

10 BB Snatches @ 65/95#
10 Ring Dips
10 T2B

Fitness:
A.
15 Min Circuit
10 KBS 60/80#
8 KB Strict Press (build and find your weight)
10 Heavy KB Goblet squats (build and find your working weight)

B.
1 RFT
50 KB Snatches (split your resp up as desired)
50 Wall Balls
50 HRPU

Friday, December 4, 2015

Saturday 12-05-15 WOD

Remember what it was like to be Dirty & Thirty?



Saturday 12-05-15 WOD

30 Min Partner AMRAP

Split up today's workload as desired between you and a partner. 

30 Wall Balls
30 Pull Ups 
30 HSPU
30 KBS 60/80#
30 Double Bell C&J 30/50#
30 T2B
30 HRPU

Thursday, December 3, 2015

Friday 12-04-15 WOD














Mona taking a little rest after Thursday's workout and pounding out the last 25kcal row like a beast. I believe her response was "that was a bitch". #hardworkpaysoff


CrossFit:
A.
15 Min Build.
Squat Clean + Front Squat + Jerk

B.
"Grace"
30 C&J for Time 65/95#

Rest 5 exactly Minutes

C.
"Grace"
30 C&J for Time 65/95#

Yes I know its the same thing twice ;-)

This is a lighter weight than the RX'd version. The goal for this workout is fast and efficient movement of the barbell. Those that can hold on longer will excel at this workout. This workout is to be done with a running clock so you NEED to know exactly when you finish part B. and be ready to start part C. exactly 5 minutes after.



Fitness:
A.
15 Min Circuit
4 Pull Ups @ 31x1
4 Chin Ups @ 31x1
6 Shoot thoughts (parallettes or boxes)
8 Renegade rows (alternating DB row form plank position)
20 Hollow rocks

B.
For time

60 KB Snatches 30/50#

Rest 5 minutes

60 KB Snatches

With a running clock perform 60 KB snatches with unlimited put downs (even though that's frowned upon) and arm switches. after completing your 60 KB snatches rest exactly 5 minutes and perform another 60 repetitions for time.

Wednesday, December 2, 2015

Thursday 12-03-15 WOD

Shortly after a member says "I don't know why I'm always breaking my phone" I take this shot and know exactly why her phone is always breaking. Make good choices and don't leave stuff laying around. If coach Russell bails on a squat from the rack you're gonna need another new phone #makegoodchoices

Thursday 12-03-15 WOD

CrossFit & Fitness
A.
Every 90 seconds for 5 rounds 3 BB Back Squats @ 75% of 1RM

B.
Minutes 0-3:00
5 HSPU & 10 KBS 30/50#  (Fitness alternative is KB push press)
Minutes 3:01-6:00
10 Pull Ups & 15 Hand Release Push Ups (HRPU)
Minutes 6:01-9:00
15 T2B & 20 Wall Balls  14#+/20#+

For part B. the goal is to complete the total number of rounds and reps for each 3 minute section. As soon as the three minute segment is up coaches will be ready to put your rounds and reps up on the board so know your #'s. There is ZERO transition time between three minute segments so have your equipment ready and available. Each three minute segment will be scored differently.

At the end of your first three minutes if you completed Six full rounds and finished your 5 HSPU your score would be 6+5


ADP:
A.
Skill work C2B Pull Up Efficiency

This skill work will be geared towards effecient C2B pull ups and getting rid of eccess wasted movement and energy.

B.
C2B EMOM Ladder

C.
8 Min Build to a weighted pistol.

Your total weight is the combined weight lifted for your single heaviest successful right and left pistol.

D.
1RFT
Row 1000m
20 BB Snatches @ 65/95#
20 Lateral Bar Jump Burpees



Tuesday, December 1, 2015

Wednesday 12-02-15 WOD

Here's Jason. Accountant who crunches numbers by day and athlete who crushes numbers at night... 
He's basically just an all around animal... 

Wednesday 12-02-15 WOD

CrossFit:
A.
20 Min Build "Bear Complex"

B.
3 RFT
50 DU's
10 Hang Power Cleans 95/135#
10 HSPU @ 25/45#
25kcal row

Fitness:
A.
4 Rounds of
5 BB Back squats 80-85%
5 Chin Ups @ 41x1
5 Push ups 31x1 on paralettes

B.
3 RFT
50 DU's or 100 Single Unders
10 Double Bell Cleans #30/50#
10 Double Bell Push Press @ 30/50#
25kcal row