Saturday 12-31-16 WOD "HAPPY NEW YEAR"

Saturday 12-31-16 WOD

"HAPPY NEW YEAR" WOD
31 Min AMRAP with 31 reps of each movement with a partner. Only one person working at a time. Share the load!

Hanging leg raise or T2B
All the Kettlebell swings 60/80#
Pull Ups or Ring Rows
Push Ups (handstand or hand release)
YOLO so you might as well Lunge BB 55/75#

Nobody likes Burpees to a 6" target but you're doing them anyways
Eccentric hamstring curls with a partner
Wall Balls 20/30#

You should be doing Muscle Ups if you have them. If not Ring dips are cool too.
Everyone wants to do Double Bell cleans 40/60#
Arm curls BB @ 55/75# Sometimes the gunz need love too!
Row for Calories
Squat Jumps BB Back @ 55/75#

Friday 12-30-16 WOD

Throwback to the "Open Everything" where we did all five of the CrossFit Open workouts in one day every hour on the hour for five hours. Wasn't that fun?

Can't wait for open everything 2017!

Friday 12-30-16 WOD

CrossFit & Fitness:

A.
4 Rounds of

6 Walking Lunge Steps
Athletes choice Barbell Overhead, Barbell Front Rack, DB or KB Farmer carry style

And...

6 Strict C2B Pull Ups, or Strict Pull Ups, or Ring Rows @ 32X2

B.
10 Min AMRAP
15 Box Jump Burpees 16/20"
15 Wall Balls 20/30#
15 Kcal Row

Thursday 12-29-16 WOD

Tuesday's 9:30 class finishing up with some core work and some single leg hip bridges.
Got glutes?

Thursday 12-29-16 WOD

CrossFit & Fitness:

A.
Alternate 3 Rounds of...

5 Loaded Split Squats/Leg (use barbells or kettlebells for loading)
5 Strict HSPU add deficit as needed or seated strict KB press

B.
10 Min AMRAP
50 Double Unders
50 KB Snatches 30/50#
40 Double Unders
40 Alternating Lunges 30/50#
30 Double Unders
30 Goblet Squat Jumps 30/50#
20 Double Unders
20 T2B
10 Double Unders
10 C2B Pull Ups

*If athletes do NOT have good double unders substitute for single skips. If athletes have double unders (even if they aren't good) use them!

**Alternating Lunges use one KB @ 30/50# with bell in front rack position or locked out overhead.

Wednesday 12-28-16 WOD

Shelby tossing tarps and tossing tires. Is it summer yet?

Wednesday 12-28-16 WOD

CrossFit & Fitness:

Alternate 3 Rounds of...
A.
5 Single Leg BB Deadlift (supine grip)

Find a challenging weight for five deadlifts per leg then begin your sets. Your grip on the barbell should be palms facing forward. Make note of weight and balance (or lack of balance) differences between left and right sides. Maintain tension in your hamstrings and do not allow plates to touch the ground in the eccentric phase of the lift 1-2" from the ground if possible and maybe even more distance between the plates and the ground if your spine starts to flex.

and...

KB Waiter walk for 1 minute per arm. Choose a weight that you can maintain an upright posture and not deviate into lateral flexion with the spine.

B.
10 Min AMRAP
50 Kcal Row
50 Wall Balls 14/20#
50 KBS 30/50#
50 Burpees

Tuesday 12-27-16 WOD

Let it snow, let it snow, let it snow...

Tuesday 12-27-16 WOD

20 Min Partner AMRAP Alternate working partners as desired...

30 HSPU 25/454# or KB Push Press 25/40#
30 KBS 80/100#
30 T2B/Variation
30 Back Squat Jumps 55/75#
30 Kcal Row

Saturday 12-24-16 WOD

Post WOD nap time is always the best time...

Saturday 12-24-16 WOD

A.
5 Rounds of...
6 Split Squats/Leg
8 BB Floor Press
10 Floor Wipers*

*Floor wipers are to be down with your floor press weight. Keep the weight pressed out and start with your heels touching the ground at centre bring both feet up touching one plate, being both feet back down so your heels touch the ground then bring your toes up to the other plate. Touching both plates = 1 repetition.

B.
3000m Row

Pace yourself and finish strong her than you started.

Friday 12-23-16 WOD THE 12 DYAS OF CHRISTMAS

Well it's not the night before Christmas but its night before the "Twelve Days Of Christmas"

Here is our very own Starke Twelve Days Of Christmas in the CrossFit and Fitness variations. Workouts are 90 minutes today to accommodate for this soul sucking grinder of a workout. In more exciting news we added some RX+ variations for added fun!

My suggestions for this WOD. DON'T START TOO FAST! Keep in mind that this workout is 364 total repetitions with the bulk of your reps being in the last three days. Day Twelve has 78 reps, day Eleven has 66 reps, and day Ten has 55 reps which equals a total of 199 reps. Day One through Nine has a total of 165 reps so pace yourself accordingly and DON'T GO TILL FAILURE!

Other than that have fun and enjoy yourselves ;-)

    

Friday 12-23-16 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

RX+ Mods.
Deadlifts @ 225/315#
HSPU @ Deficit of 25/45#
All Barbell Exercises @ 110/155# 

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. Get it, get it???

Thursday 12-22-16 WOD

Caitlin being a responsable coach is taking our DB's out for a lunge to make sure they get some exercise... Did I mention that they were 80lbs... Each?!?!

Thursday 12-22-16 WOD

CrossFit:
A.
20 Min Build
Snatch pull (gnd), hang snatch, OHS

B.
8 Min AMRAP
Max Burpee Muscle Ups scale to burpee pull ups

Fitness:
A.
100 KB Snatches 25/40#

Rest 3 Min

50 KBS 30/50#
50 HRPU
50 KBS 30/50#
50 HRPU

Rest 3 Min

100 Anchored Sit Ups
100 Loaded Lunges 25/40# / Side

Wednesday 12-21-16 WOD

It's never easy to photograph the perfect snatch but Lorrie is seen here busting out some solid snatches in an AMRAP.

Wednesday 12-21-16 WOD

CrossFit:
A.
Snatch Balance + OHS 3 x 1 + 2

B.
With a running clock

0:00-3:00 Max HSPU @ 25/45#

3:01-6:00 Max Back Squat Jumps 65/95#

6:01-900 Max Burpees

Count your reps cumulatively for a grand total at the end of the 9 minutes.

Fitness:
A.
5 rounds of...
6 Split Squats/Leg
8 Heavy KBS
10 Push Ups

B.
With a running clock

0:00-3:00 Max Wall Balls 14/20#

3:01-6:00 Max Goblet Squat Jumps 30/50# +/-

6:01-900 Max Burpees

Count your reps cumulatively for a grand total at the end of the 9 minutes.

Tuesday 12-20-16 WOD

100 Anchored sit ups then 1000m of rowing... Hello there abs... 

Tuesday 12-20-16 WOD

CrossFit:

EMOM 30
Min 1. 10 C2B Pull Ups
MIn 2. 10 BB Lunges (Front rack)
Min 3. 10 T2B
Min 4. 10 Cleans 95/135#
Min 5. 10 Lateral Bar Jump Burpees

Fitness:
Min 1. 10 Pull Ups
MIn 2. 10 KB Lunges (1 Bell in front rack 5&5) 30/50#
Min 3. 10 HLR
Min 4. 10 KB Cleans 30/50#
Min 5. 10 Lateral Bell Jump Burpees

Monday 12-19-16 WOD

Some of our most recent Base Camp crew hitting Turkish Get Ups in their last class. 

Congratulations to all of you who completed our two week course. You will now be released into the wild... Just kidding. Were always here to help you along the way in your health, fitness, and training goals.

Monday 12-19-16 WOD

CrossFit:
A.
Back Squat 3 x 2 @ 95%

B.
Open Workout 11.1

10 Min AMRAP
30 Double Underds
15 Power Snatches 55/75#

Fitness:
A.
Back Squat 3 x 2 @ 95%

B.
10 Min AMRAP
20 Double Unders OR 40 Single Skips
8 Kettlebell Snatches/arm 25/40#

Saturday 12-17-16 WOD

The aftermath of today's WOD. If you finished the last 1000m row and were laid out on the floor you did exactly what you needed to do... 

Saturday 12-17-16 WOD

25 Min Partner AMRAP
45 Kcal Row
45 KBS 60/80#
45 Wall Balls 20/30#
45 Ring Rows (get as horizontal as possible with arms @ full extension)
45 Front Squats 95/135#*

*Athletes who do not have an optimal front rack position may use double bells @ 20/40# +/-

Friday 12-16-16 WOD

Kara busting out some squats on a Monday morning. Kara went from having very limited depth and using a box to squat to to maintain consistency. She is now known as "No Box Kara" as her mobility and strength have gotten much, much better. #hardworkpaysoff #proudcoach #betterthanyesterday

Friday 12-16-16 WOD

CrossFit & Fitness

With a running clock...

A.
Row 1000m for time*

Rest exactly 5 minutes

B.
5 Rounds of...
10 Thrusters 65/95#**
10 Pull Ups

Rest exactly 5 minutes

C.
Row 1000m for time*

*For your row times make sure to set your monitor to 1000m count down and post your individual row times and the time it took to complete part B. (mark start and end time of that segment).

**Fitness option for BB thrusters is 25/40# KB's

Thursday 12-15-16 WOD

Sara and Amy working on some supine grip DB rows with a focus on scapular retraction during warm up. Lets get those lat's firing ladies!!!!

Thursday 12-15-16 WOD

CrossFit:
A.
20 Min Build
Squat Clean + Jerk 3 + 1

B.
5 RFT 12 min Time Cap
15 Thrusters 65/95#
3 Legless rope climbs (from seated position)

Fitness:
A.
5 Rounds of..
20 KBS 50/70#
10 Box Jumps

Then

5 Rounds of
20 alternating DB lunges
12 Alternating Renegade rows (use the same dumbells for both)

Then

100 anchored Sit Ups
Row 2000m

Wednesday 12-14-16 WOD

Jax suffering a little after her first workout back after being away for a month. 

Looking good Hamm... 

Wednesday 12-14-16 WOD

Skill review Med Ball Cleans & Double Bell C&J

A.
Snatch Balance + OHS 3 x 2 + 3

B.
7 Min AMRAP
10 OHS 65/95#
15 T2B

Fitness:
A.
15 Min KB Circuit @ 30/50#
5 KB Snatch/Arm
10 KBS
5 C&J/Arm
10 Goblet Squats

*Complete each full round before putting down the bell.

B.
7 Min AMRAP
15 Wall Balls 14/20#
10 Medball Cleans
5 Double Bell C&J 25/40#

Tuesday 12-13-16 WOD

If you plan on hitting back squats, make sure you didn't just come off a night shift as you may be slightly delirious and can scare some members. Meghan lighting up our morning as always... 

Tuesday 12-13-16 WOD

Skill work: Bar Muscle Ups

CrossFit:
A.
6 Min AMRAP
10 HSPU @ 25/45#
10 Ring Dips

B.
7 Min AMRAP
20 Kcal Row
20 Over the rower Burpees

Fitness:
A.
6 Min AMRAP
10 DB or KB Push Press 20/35# +/-
10 Ring Dips (scale as necessary)

B.
7 Min AMRAP
20 Kcal Row
20 Over the rower Burpees

Monday 12-12-16 WOD

The November Base Camp crew learning the "Burgener Warm Up" 

The Barbell snatch is the most complex movement we do at Starke. Don't worry if you don't get it today, tomorrow, next week, next month, or next year. It's a process and good weightlifters have spent in and around a decade training their craft. If you can leave EVERY training session learning something new or getting 1% better then consider that a win. Some day's that might mean adding weight to the bar. Some days that might mean taking weight off the bar. Some days it could be just using an empty bar. Accept, enjoy, and embrace the process. 

Monday 12-12-16 WOD

CrossFit:
A.
Front Squat 3 x 3 @ 90%

B.
Workout 15.1
Complete as many rounds and reps in 9 minutes of...
15 T2B
10 DL 75/115#
5 Snatches 75/115#

Fitness:
A.
Back Squat 3 x 3 @ 85%

B.
9 Min AMRAP
15 Anchored sit ups
10 KBS 30/50#
5 KB Snatches/Arm 30/50#

 

Saturday 12-10-16 WOD

Here's something you'll never see in a workout. Ring swings for time... 

If your thighs fit in the rings you should probably be doing more squats.

Just sayin... ;-) 

Saturday 12-10-16 WOD

30 Min Partner AMRAP

30 HSPU
30 T2B
30 KBS 80/100#
30 Box Over Burpees 20"
30 Double Bell C&J @ 30/50#
30 C2B Pull Ups


Alternate working partners at any time during the workout...

Friday 12-09-16 WOD

This one time I was a male model for a day, and they never asked me back...

Friday 12-09-16 WOD

With A Running Clock...
A.
7 Min Max Wall Balls 20/30#

Rest Exactly 5 Minutes

B.
3 Rounds of...
10 OHS 85/115#
10 Alternate Lunges  85/115#
10 Ring Dips

Rest Exactly 5 Minutes

C.
3 Rounds @ 85/115# of...
10 Cleans
10 FS
10 BS Jumps

Post finish of rounds to keep track and your final times as your score.

Fitness:

With A Running Clock...

A.
7 Min Max Wall Balls 14/20#

Rest Exactly 5 Minutes

B.
3 Rounds of...
10 Double Bell Swings 20/30# +/-
10 Double Bell Alternate Lunges (same weight)
10 Push Ups

Rest Exactly 5 Minutes

C.
3 Rounds of...
10 Double Bell Cleans
10 Double Bell FS
10 Squat Jumps

Post finish of rounds to keep track and your final times as your score.

Thursday 12-08-16 WOD

Cat busting out a magical C2B (Chest To Bar) pull up at FrostFit 2013 while Lorrie watches in amazement... 

Thursday 12-08-16 WOD

CrossFit:
A.
Snatch 3 x 1 High Hang, 1 Fr. Launch, 1 Fr. Gnd. @ 60%, 65%, 70%

B.
Snatch 1 @ 75%, 1 @ 80%, 3 @ 85%

C.
Tabata BB Cycling 20sec work 10sec rest
C&J @ 55/75#

D.
5 Min AMRAP
Max strict HSPU (Blue Mat)

Fitness:
A.
15 Min Ladder
Pull Up
KB Squat Jump 30/40#
Push Up
Ball Slam

B.
8 Min KB Circuit 30/50#
5 Swings
5 Cleans/Side
5 Push Press/ Side
5 Back Lunges/side (5 on one leg then 5 on the other)

Try to put the bell down as little as possible or go unbroken...

C.
Tabata Hollow Hold On Rack 20sec. work 10 sec rest for 8 rounds.
     

Wednesday 12-07-16 WOD

That awkward moment when you show up to an event and three other people are wearing the same shirt ;-) Randy, Ryan, Brandi, & Amy at the Sublime charity event back in spring 2016 

Wednesday 12-07-16 WOD

CrossFit:
A.
Snatch Balance 4 x 2 + 2

B.
3 RFT
15 Hang Snatch 65/95 #
15 Pull Ups

Fitness:
A.
15 Min EMOM
Min 1. 15 KBS 30/50# & 2 Burpees
Min 2. 15 Wall Balls & 3 Burpees
Min 3. 15 HRPU & 4 Burpees

B.
3 RFT
12 KB Snatch (6&6) @ 25/40#+/-
10 alternating lunges (use same KB as above in goblet squat position)
8 Box Jumps 16/20#

Tuesday 12-06-16 WOD

Cathey throwing some weight overhead at FrostFit 2016 while Erin checks out her bum. 

#busted

Tuesday 12-06-16 WOD

Skill Work:
T2B

CrossFit & Fitness:
A.
3 Rounds NFT
3 DB Snatch/arm (Build to heavy)
5 Strict HSPU (add deficit as needed)
7 T2B/C2B Combo*

* 1 T2B & 1 C2B = 1 Rep

B.
For Time
Row 500m
45 KBS 30/50# (comp athletes go overhead)
45 Wall Balls 20/30#
45 Burpees

Fitness:
A.
3 Rounds NFT
3 DB Snatch/arm (Build to heavy)
5 Seated strict DB/KB press (clean from ground then sit down)
7 Pull Ups @ 31x1

B.
For Time
Row 500m
45 KBS 25/45#
45 Wall Balls 14/20#
45 Burpees

Monday 12-05-16 WOD

Partner sprints on the rower are my favorite... 

Monday 12-05-16 WOD

CrossFit:
A.
Back Squat 3 x 4 @ 85%

B.
3RFT @65/95#
10 Hang Cleans
10 S2OH
10 FS

* 5 Lateral bar jump burpees for dropping the bar for any rep during any round

Fitness:
A.
Back Squat 3 x 4 @ 85%

B.
3 RFT
10 KBS 40/60#
10 HLR
10 Burpee Box Jumps 16/20"

Saturday 12-03-16 WOD

Ankle mobility is always fun when you're doing it with the right people... 

#gettinbendywithit

Saturday 12-03-16 WOD

With A Running Clock...

5 Rounds of...
15 Wall Balls 20/30#
10 KBS
5 Burpees

Rest Exactly Five Minutes

5 Rounds of...
10 BB Back Squat Jumps (from the ground) 65/95# or Goblet Squat Jumps @ 40/60#
5 Muscle Ups/Ring Dips

Rest Exactly Five Minutes

5 Rounds of...
10 HSPU/KB Push Press @ 25/40# +/-
10 C2B Pull Ups/Pull Ups

Post final time as your score...

Friday 12-02-16 WOD

Tamara Enjoying the rower 

(only because she doesn't know she's about to do 250m repeats on it yet...)

Friday 12-02-16 WOD

CrossFit:

20 Min AMRAP @ 95/135#
10 Kcal Row
4 Deadlift
3 Hang Power Clean
2 Front Squats
1 S2OH

Fitness:

20 Min AMRAP
10 Kcal Row
4 KBS 60/80#
3 KB Clean/Side 30/50#
2 Goblet Squats 30/50#
1 S2OH/Arm 30/50#