Friday 4-10-15 WOD

Some running drills for efficiency out in the parking lot. It's about that time again...

By the way. Did you know we're hosting a two day CrossFit Endurance seminar

July 4th and 5th? Check out the link!

CROSSFIT ENDURANCE

Friday 4-10-15 WOD

CrossFit &Fitness

A.
Take ten minutes to build to a 1RM pull up.

*Fitness will do 3x5 Strict Pull ups scaled as needed while CF Builds towards a 1RM pull up.

5 Min Recovery

B.
5 Min Time Cap
100 KB Snatches 30/50#
Max pull ups with the remaining time.

5 Min Recovery

C.
5 Rounds for time
150m Row
10 T2B

Thursday 4-09-15 WOD

Who needs a Man Bun when you have a Man Bum?

George showing why it's important to squat 

(these shoprts are not an optical illusion and it's not the pleat in the pants)

Thursday 4-09-15 WOD

CrossFit:

A.
Put a high value of quality on this workout. This is not for time!!!

I'm thinking we should name this one so we can collect names once we've done this workout and decide on something fitting.

Rep Scheme of
5-10-15-20

Here's how the workout will go down. The weight on the cleans can be scaled and the deficit for the HSPU can be changed but we will use the upper end for this workout post. The goal for this workout is perfect reps from start to finish so take you time.

5 HSPU @ 3x45# plates/side as a deficit
5 BB Cleans @ 155/225#

10 HSPU @ 2x45# plates/side as a deficit
10 BB Cleans @ 135/205#

15 HSPU @ 1x45# plate/side as a deficit
15 BB Cleans @ 115/185#

20 HSPU no deficit
20 BB Cleans @ 95/165#

Notes:
Use an AB mat between your plates
Yes you can kip these HSPU's ;-)
NO you CAN NOT kip the Cleans (That was a joke I don't know how you'd kip cleans).
Take your time and aim for perfect reps.


Fitness:

A.
Build to a 1 RM pull up in 10 Min
 
B.
20 Min Circuit

10 BB Deadlift (Build to a challenging ten for the day)
8 Ball Slams 20/30#
6 T2B or Variation
4 Push Ups @ 51x1
2 Chin Ups @ 51x1

Find your appropriate weight before starting and set up all equipment.

Wednesday 4-08-15 WOD

Brooke busting out some K2E in a workout. This girl is amazing. She won the last 60 day challenge we had at Starke and is on the war path again. She has lost over 80lbs since starting at Starke a year ago and busts her ass everyday in the gym and in the kitchen to make her successful. It was about a year ago that she couldn't hold on to a pull up bar for more than two or three seconds. Now Brooke can hold on for up to a minute, bust out beat swings and Knees To Elbows (K2E) for 12 reps at a time. It is sick seeing the progress that people can make when they want it and are willing to work their asses off for it. Anything is possible!

Wednesday 4-08-15 WOD

CrossFit:

A.

5x5 Back Squat

Build to a heavy five then start counting your sets. Use a spotter if needed.   

B.

EMOM for 5 Min

10 BB Thrusters @ 65/95#

5 C2B Pull Ups

Fitness:

A.

Same as CrossFit

B.

EMOM For 5 Min

10 Wall Balls

5 Burpees

*EMOM=Every Minute On The Minute

Tuesday 4-07-15 WOD

Sheldon after beating Craig in a bet over a workout. If you want to see the video of Sheldon collecting his "YES DADDY'S" Check out our Facebook page (It's worth the watch).

Tuesday 4-07-15

CrossFit:

A.

20 Min Build

High Hang Squat Clean & Jerk

For the first part of the twenty minute build athletes will start from a tall clean with shoulders shrugged and on your toes. The goal for this exercise is to get under the bar as fast as possible by pulling yourself under the bar with focus on fast elbows allowing you to receive the bar in the perfect front rack position each time.

Once you reach a weight that you can no longer successfully “tall clean” you will start from a High Hang Clean (HHC) which will allow you to get off your heels and shrug to produce some extra upward momentum on the bar while still focusing on pulling yourself under the bar.

If you hit a weight that you can not  HHC then proceed to a Hang Clean (HC) form the launch position.

NOTES:

1. SPLIT JERK AFTER EVERY CLEAN (Pause in the receiving position of the jerk for 3 seconds before standing up and again for another three seconds at the finish with full lock out and control).

2. THINK FAST, BE FAST

3. MAKE SURE TO CATCH THE BAR AS LOW AS POSSIBLE (YOUR BEST SQUAT). If you’re catching it in a power position I’m gonna quote Shania and say “That don’t impress me much”

B.

5 Min AMRAP

50 Double Unders

15 T2B

Fitness:

A.

5x5 PERFECT Russian KBS.

Build to a heavy weight and focus on maximum contraction at the top of each swing. Your quads, glutes, and abs should be tighter than your “Squat thighs” trying to fit into an old pair of jeans before you started squatting ;-) 

B.

20 Min Circuit (It’s not a race)

25 Hollow Rocks

20 Wall Balls 14/20# 9/10’

15 Push Ups

10 Alternate DB Snatches 40/60#

5 Pull Ups @ 41x1 

Monday 4-06-15

Nice shirt Ken. That it so true!!!

Monday 4-06-15

CrossFit:

A.

5x8 Walking BB lunges (overhead)

Build to your heavy eight reps then start counting your sets

B.

6 Min AMRAP

10 Front Squats @ 95/135#

10 Box Jump Over’s

Fitness:

A.

6x8 Walking DB or KB Lunges

B.

6 Min AMRAP

10 Russian KBS 40/60# 

10 Box Jump Over’s

Could You Manage If You Had To?

I think what we do at Starke is important. We help people to become stronger, fitter, and more well rounded as athletes and individuals.

Becoming strong is something I think is important for anyone at any age no matter what your limitations are.

Recently one of our members fell down the stairs at home and broke her leg. She has been in an air cast and on crutches for three weeks now. I have been texting Shelley to see how she's been holding up. Yesterday she wrote me an e mail and it gave me a different perspective and another reason for why we train.

I know we train to get stronger, we train for sport, we train for fun, we train to get stronger before and after surgery and train to regain strength, mobility and functionality after an injury.

One thing I never thought of is being strong enough to deal with an injury that can happen at any time. A fall, a car accident, an accident in the shower or on your bike.

If something were to happen to you would you have the strength to deal with the obstacles that would face you?

Yesterday Shelley was at her doctors and said he was happy and surprised to see how quickly she was healing up and that her break was showing good calcification. I'm sure that has a lot to do with her years of putting in five days of resistance training and boxing at the gym.

Thank you Shelley for your words and a reminder as to why it's important to be strong for what life throws at us.


A letter from Shelley...

Hello fellow Athletes

I just wanted to send a little note in regards to my recent accident. 

Three weeks ago I fell and broke the side of my left foot. Good thing it was my left foot and not my right foot because I can still drive! One does not realize how fast you can fall and break a bone even if you are in great shape! Things happen in an instant!

Even though I was set up with a walking boot and a night cast I still required “crutches”! When I was leaving the hospital a patient told me that the crutches would “suck” and my arms and shoulders would be in constant pain. I did not like hearing that because I felt horrible as it was! However, I have to say that my arms and shoulders have never once hurt or ached in the past three weeks of using the crutches.  

The reason I have not been hurting is because of the strength and conditioning that I had been doing prior to the accident. In fact I have to say that the strength in my arms and my right leg have really come in handy with manoeuvring around the house and in and out of the car! I never thought I would be saying this but thank goodness for the “pistols” that Paul makes us do. They really have come in handy when I have been trying to stand up! 

I cannot say enough about strength and conditioning training. Even though no one can for see the future the strength training that we do now will have a great impact on our future health.

Thank you Paul for pushing us!!!

Shelley Karpa

4-02-15 WOD

Chicks be at the gym like "I'm just here to work on my snatch" 

Coach Kraus...Uhhh.  I don't know what the hell she was doing.... 

Thursday 4-02-15 WOD

Skill work
Handstands/HSPU

CrossFit

15 Min AMRAP
1 Ring Muscle Up
2 Ring Dips
3 C2B Pull Ups
4 BB Cleans @ 155/185#
5 HSPU

Fitness

15 Min AMRAP
1 Burpee Pull Up
2 Alternate KB Press from rack position (only one rep per side)
3 Ring Push Ups
4 Alternate DB Snatches 30/50#
5 Double Bell Clean & Press or Jerk 30/50#

Prior to the workout starting make sure to go through all movements and are warmed up for them. Coaches will demonstrate all requirements so please ask for modifications and find your working weight prior to the start of the workout.

Pace yourself accordingly as this is 15 minutes and not a sprint. Start off reserved and use up whatever you have left in the tank with 3 minutes to go.