22 Dec 14

Edited since originally posted… Conditioning: It’s that time again, boys and girls!  Time for our annual “12 Days of Christmas” WOD.  A few changes this year.  Yes, for those of you who haven’t done this with us before, it’s just like the song For time: 1 Front Squat @ 135#/95# 2 Ground to Overhead @ same load 3 Box Jumps @ 24″/20″ 4 1 Arm Swings (each side) @ 53#/35# […]

19 Dec 14

Skillz and Drillz: 20:00 Open Gym Skill Session!  Work on your goat(s)!  Ideas might include: Double Unders Handstand Holds or Handstand Push Ups Pistols Rope Climbs Pretty much anything you want to work on, now is your time.  Work on more than one goat as time allows. As always, if you are not sure, ask your coach!  That’s what we are there for. Conditioning: For time: L – Sit Pull […]

18 Dec 14

Conditioning: 2 rounds for time of: Double Unders X 50 (or 50 Tuck Jumps) Sit Up X 35 Power Snatch X 25 @ 115#/75# WOD credit to Pat Sherwood, of CrossFit HQ Midline/Mobility: 3 rounds of: Superman X 10 Hollow Rock X :30 Side Plank X :30 each side Reclined Wall Squat X 4:00.  Get as deep as you can and just relax into it.  Dig around.  Deep breathing is […]

17 Dec 14

Strength/Skill: 15:00 of “Jerk Werk”.  This is not an opportunity to shoot for a 1RM, especially if you attended class on Monday and Tuesday.  The point is to work on good technique and speed, so keep it light < 75% of your 1RM would be ideal.  Focus on sets of 1 – 3 reps per set.  Rest as needed. Midline/Mobility:  This is also a mindfulness practice (as all training sessions […]

16 Dec 14

Conditioning: “300” This workout has become rather famous, or infamous as the case may be, and for good reason. Some of you have done this workout with us in the past, or maybe you have heard of this workout.  What you may not be aware of its origins or connection to the film, “300”. There is a lot of myth out there on the interweb, so to get the truth, […]

15 Dec 14

Mobility: after a brief warm up… Shoulder Joint Distraction with bands X 3:00 each side.  You can reference THIS video, but be creative and listen to your own body’s needs and restrictions. Strength: Overhead Squat 5 X 5 @ heaviest possible on all sets.  Rest as needed. Conditioning: 3 rounds for max reps possible 1:00 Max Effort (ME) Thruster @ 95#/65# Rest 1:00 1:00 ME Burpee Rest 1:00 1:00 ME […]

12 Dec 14

Strength: Weighted Strict Pull Up, or Chin Up, your call X 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.  Rest as needed.  This is for max weight, or least band assist as possible, rather than “for time”. Conditioning: 5 rounds of steady work: Kettlebell or Dumbbell Push Press X 10 @ 35#/20# Ring Row X 10 Cauldron X 10 each direction @ 25#/10# Pigeon X :30 each […]

11 Dec 14

Open Gym Session.  Make up a workout you missed earlier in the week.  Spend time working on your “Goat” and skills (you can NEVER work on your skills enough).  Pick your coaches brain – practice, learn, grow!  Come and see me (Coach Chris) at the Brownsburg location to address any mobility issues you may be dealing with (remember, pain IS NOT NORMAL – let me help you fix it).

10 Dec 14

Strength: Bench Press 2 X 12, 2 X 8, 3 X 5 @ heaviest possible on all sets.  Rest as needed. Conditioning:  3 rounds for total reps & calories (row) 1:00 Max Effort (ME) Wall Ball @ 20#/14# Rest X 1:00 1:00 ME Kettlebell Swing (overhead) @ 53#/35# Rest 1:00 2:00 ME Row (for total calories) – yes, it is TWO minutes, that is not a typo. Rest 1:00 Mobility:  […]

09 Dec 14

Conditioning: CrossFit Benchmark WOD ” Cindy” AMRAP in 20:00 of: Pull Up X 5 Push Up X 10 Air Squat X 15 Corrective/Mobility: 3 rounds of: Windmill X 5 each side @ heaviest possible with perfect form Forearm Plank Hold X 1:00 Hollow Rock X :30