190920 - FYF

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? of the DAY - Weekend Plans?

WARM UP - 3 Min. of Jump Roping!
2 Rounds
3 Strict Pull-Ups
3 Push-Ups
3 Air Squats
6 Stepping Lunges

MOBILIZE - PVC Pass Thrus
Until everyone is done with the warm-up)
Banded Chest Opener
Banded Front Rack Stretch

COACH PREP -
Toes to Bar ——> Scale to Hanging Knee Raises
5 L-Sit Lifts
5 Strict Toes to Bar (Then chat about Kipping)
2 Attempts with Active Target (friend moving PVC pipe)

Double Under ——-> Scale to same # of Singles
Penguins

Squat Clean ——->
Elbow Drill
Drop Drill
Elbow Plus Drop
EB Clean Pull from Mid-Shin
EB Front Squats
EB Squat Cleans

WOD - OPEN 19.2
For Time (20 minutes)
(Add weight to the squat clean and attempt. If you fail 2 times, take it back to your last weight and finish the workout at that weight with the correct number of squat cleans. )

25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85) (95/55)

25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115) (115/75)

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145) (135/95)

190919 - BAMF DAY!

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? of DAY - Adjective to describe you?

WARM UP -
w/ a partner and medball
Run 100m with toss
20 Sit Ups
20 Tricep Toss
20 Side Throw (10 on each)
20 Squat Pass (Wallball toss)

MOBILIZE - Chest roll over stretch
Frog Stretch w/ Plate
Gorilla Squat w/ Reach

COACH PREP -
Practice each movement in order

WOD -
AMRAP 15:
(Every 3 minutes = 3 manmakers 50/35)
50 Wallballs
50 Ab Mat Sit Ups
50 KB Swings
50 Burpees

190918 - PRESS DAY!

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? of DAY - Best birthday so far?

WARM UP -
2 Rounds
200m Run/Row/Ski
5 Down Dog to Cobra
5 Inchworms
5 Cat Cow
10 Strict DB Press (Light)

MOBILIZE -
Roll Shoulders
Keg Drill
Banded Wall Roll

STRENGTH -
Strict Press
10EB, 5, 3, 3, 1…, 1…., 1….

COACH PREP -
Practice push press form
Box Step Ups - Box Jumps

WOD -
AMRAP 8:
4 Push Press 75/55
4 Box Jumps 24/20
(Add 2 Reps per round)

190916 - 1RM WEEEEEK!

Schedule of the Week:
Monday - Mobility & Movement
Tuesday - 1RM Back Squat (Leg day)
Wednesday - 1RM Press (Arm day)
Thursday - BAMF DAY! Invite your friends now! (Seriously…text ‘em!)
Friday - Open Prep
Saturday - 2 Teams @ Girls Gone Rx Comp in Denver
Open Gym and CF Kids will be happening from 8-10 then 10:10-11
Sunday - Barbell Club 8-10 and Open Gym 10-12

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Today will be all about getting those muscles ready for the next two big days of maxing out our lifts!

? of the DAY - Favorite piece of furniture?

WARM UP -
3 Rounds
150m Run/Row/Ski
2 Pull Ups
4 Push Ups
6 Squats

MOBILIZE Pre-WOD - (Stations)
1) PVC Knee Outside of Foot
2) Cone Prone Shoulder Lift
3) Lacrosse Ball Hell
4) Banded Book Drill
5) Banded Ankle Roll

WOD -
AMRAP 12:
(with a partner)
200m Run or Row
50m Farmers Carry
(switch)

MOBILIZE Post-WOD -
1) PVC Elbow Locked Shoulder Opener
2) Cone Prone Leg Lifts
3) Delt Snow Angels
4) Banded Hamstring Activator Stretch
5) Banded Hip Distraction in Sprinter

190912 - Triple Strength Thursday

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? of the DAY - Where would you like to go on your next vacation?

WARM UP -
Banded Trio Step
Banded Overhead Press
Banded Squat Press

STRENGTH -
Backsquat
10EB, 5@mid, 3@mid,
then…
3x1 @ 97%
(round to what makes the most sense, ask coach if you don’t know what that is!)

Strict Press
10EB, 5@mid, 3@mid,
then…
3x1 @ 94%
(round to what makes the most sense, ask coach if you don’t know what that is!)

WARM UP -
Shoulder Rolls
EB Good Mornings
Deadlift Form Practice

STRENGTH -
Deadlift
Working up to a heavy double
10EB, 4, 3, 2…. 2…. 2

190911 - September 11th Memorial WOD and 5k Burden Walk

No evening classes tonight!
If you’d like to join us for our annual 5k Memorial Burden Walk, meet at the C.B. Potts Brewery and Taproom (1831 E. Mulberry) around 5pm! We will organize the weights/objects/sleds/packs/vests then leave for the walk around 5:30pm! If you can’t be there until 5:25pm…please still come join us!

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? of the DAY - Where were you on 9/11?

WARM UP - 100m Run
3 Strict Pull Ups/Ring Rows
3 Push Ups
200m Run
6 Strict Pull Ups/Ring Rows
6 Push Ups
400m Run
12 Pull Ups (how you will do them in the workout!)
12 Push Ups

MOBILIZE -
Box Pigeon Stretch (Until everyone is done)
Pole Delt Ball Roll
Roll Out Feet

COACH PREP -
Set up each of the spots

WOD -
AMRAP 20:
800m run
then in the remaining time…
9 Push-Ups
11 Pull-Ups
20 Box Step Ups
1 minute of silence

190910 - Recipe Tuesday - Curry Chicken Salad Cups

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This is a fun and different twist on my buffalo chicken cups from two weeks ago! This version is eaten cold and much less spicy!

INGREDIENTS
2lb. Chicken Thighs
Wonton Wrappers
Curry Power
Red Onion
Low Sugar Craisins
Avocado Oil Mayo
Celery

DIRECTIONS
- Preheat oven to 415 .degrees
- Prep chicken thighs on a greased baking sheet. Spray with oil and cover in curry powder
- Bake for 35 minutes. While that’s going on, prep onion and celery by dicing them! And you can prep the wonton wrappers for the oven by greasing a muffin tin and placing a wonton wrapper into each (make sure it makes a big open cup so you have plenty of room to fill it up!)
- Take out chicken and add wontons for about 10 minutes or until golden brown.
- Shred chicken when it gets done and add mayo, curry powder, chopped onion/celery, and craisins. I’ve been known to put nuts in this from time to time as well if that sounds good!
- Take out wontons and fill with chicken mix!
- ENJOY!
-

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? of the DAY - Who is the most intelligent person you know?

WARM UP -
1 minute of cardio (speed up throughout)
Then…
Plate Press and Walk
Plate Ground to Overhead
Plate Tricep Press

MOBILIZE -
Plate around your head
Plate overhead hold and bounce

STRENGTH -
Strict Press
10EB, 3@mid, 2@mid, then..
4x1 @ 90%

COACH PREP -
Review each station and do practice reps

WOD -
Tabata
8 Rounds (:20 work/:10 rest)
Russian KB Swings
Floor Press
Slam Balls
Dead Bugs
(SCORE = Lowest rep in each round added together)

190909 - Last week of the strength program!!!

MONDAY - Backsquat
TUESDAY - Press
WEDNESDAY - Memorial WOD in the morning and NO EVENING CLASSES!!!
Meet at the “C.B. Potts Brewery & Taproom” (1831 E. Mulberry) at 5pm for our annual 9/11 Memorial 5k Burden Walk! We will have lots of heavy stuff to carry and pull around the 3 mile loop! We will probably kick off the walk at 5:30pm so if you’re going to be running late, let Coach Lo know about it so she can save something heavy for ya!
THURSDAY - Triple Strength Day!!!!
FRIDAY - Open Prep WOD
SATURDAY - NO OPEN GYM!!!! Come cheer on our 8 competitors at “Project Uplift” starting at 9am! It’s at the MadWire Campus and will end around 3pm!
SUNDAY - Barbell Club (everyone welcome) from 8-10am AND open gym from 10am-12pm!

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? of the DAY - Favorite thing about your job/school/career?

WARM UP -
3 Rounds
100m run/row/ski
5 light goblet squats
5 light squat press (each side)
5 down dog to cobra
5 squat therapy

MOBILITY -
Side Hip
Lacrosse ball roll calves

STRENGTH -
Backsquat
10EB, 3 @ mid, 2 @ mid, then…
4x1 @ 94% (round down)

COACH PREP - Warm Up Movements with EB

WOD -
w/ a partner
AMREP 9:
P#1 - Row for calories
P#2 -
10 Push Press 75/55
10 Front Rack Lunges 75/55
(SCORE = Total number of calories + Total Number of Reps)

190906 - FYF - Comptrain WOD "Napalm"

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? of the DAY - Weekend Plans?

WARM UP -
400m run w/ light med ball
Then 2 Rounds of:
10 Walking Med Ball Twisting Lunges
10 Med Ball Drinking Birds
10 Burpees

MOBILITY - Couch Stretch
Door Jam Stretches (Chest/External/Ankle)

COACH PREP -

Set up pull-up spots (do 10) and warm up to muscle ups
(1 muscle up = 2 pull ups)
EB Deadlift prep ——> work up to WOD weight
Practice wallballs

WOD -
“Napalm”
2 Rounds for Time (20 min. time cap)
10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20 lb)

190905 - Soapbox Thursday - "Why do I have to wrap my thumb coach?"

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5 Reasons to wrap your thumb around the bar…
#1) - Safety! It’s much harder to slide off and land on your booty potentially breaking your whittle tail bone!
#2) - Lat Activation! As we disengage our thumbs, our lats follow suit!
#3) - Reduce Tearing! Due to the more locked grip with the thumb wrap, there’s less friction involved!
#4) Reduce Forearm Fatigue! It takes waayyy more energy and strength to grip with just the tips of your fingers!
#5) Skill transfer! We don’t hold anything else in CrossFit with a “Monkey Paw” or “Suicide” grip so it has no functional purpose when you don’t wrap that thumb!

? of the DAY - Last movie you watched?

WARM UP -

200m run, row, or ski
squats
cossack squats
jump lunges
2 minutes of DU practice

MOBILIZE -
DB or post tight squat ankle stretch
Windmill Stretch

STRENGTH -
Back Squat
10EB, 2, 2, then.. 3 sets of 2 at 90%
Take plenty of rest in between sets!

COACH PREP -
Double DB thruster
Work up to single weight

WOD -
4 Rounds
2 min. WORK and 30 sec. REST
45 Double Unders
then…
Max Single Arm DB Thrusters 50/35
(Alternate Right/Left/Right/Left each round so 2 rounds per arm)
SCORE = Total number of Thrusters!

190904 - Quote of the Week

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? of the DAY - Best pizza toppings?

WARM UP -
Banded
Jogging
Butt Kicking
High Knees
Push Ups
Snatch Stretch

MOBILIZE -
Foam Roll
Lats
Prayer Stretch
Thread the Needle
Then…Half Z Sit (Track Stretch)

STRENGTH -
Strict Press
10EB, 2 @ mid, 2 @ mid
4x2 at 85%
EXAMPLE = (Based on 100# 1RM)
10EB, 2 @ 55#, 2 @ 75#, 4 sets of 2 @ 85#

COACH PREP -
PVC Burgener Prep
5 minutes to warm up to snatch weight
Then…practice 3 evil wheels (maybe need yoga mat)

WOD -
AMRAP 10:
5 Snatches 135/95
5 Evil Wheels
GOAL OF THE WOD - These snatches are great Open prep because they have used this weight frequently! The goal is 5 total rounds which gives you two minutes to get 10 reps!

190903 - Recipe Tuesday - Pork Green Chili

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INGREDIENTS
2 lb. pork (dice it up!)
2 cans green chile enchilada sauce
Jar salsa verde (or tomatillo salsa)
Can diced tomatoes
Can chopped green chiles
Garlic
Finely chopped onion
Olive oil
Your favorite hot sauce
2 Tbsp Corn starch plus 2 Tbsp. Water

DIRECTIONS
- Heat olive oil in a large skillet and brown the pork.
- Add pork and all other ingredients (aside from the cornstarch) to the crockpot
- Cook on low for 6-8 hours.
- 20 minutes before serving, mix cornstarch and water in a small bowl until thick and add to the slow cooker.
- Place lid back onto the crock pot and let it get thick (5-10 minutes-ish)
- Stir well before serving! ENJOY! (Side note: I like this over some white rice!)

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Today is a TRIPLE STRENGTH DAY! Which means we gotta get a lot done in a little amount of time! Let’s try to keep all of the kittens in the box by staying focused and listening carefully so we can all lift some heavy shit even on a tight schedule! :)

? of the DAY - Your favorite weightlifting movement?

WARM UP
- (:30 easy/:30 hard of cardio) x 3
You’ll need a Single Light DB…
Big arm circles
Big hip circles
Big knee circles
10 SA DB Press (each side)
10 Goblet Squat
10 Good Morning
10 Bus Driver Floor Press

MOBILIZE -
You’ll need a mini band…
Abductor Activation
Rotator Cuff Activation
(use rest time during strength to further mobilize ankles and shoulders)

STRENGTH - You’ll have 15 minutes to do each strength portion
Press
10EB, 3 @ Mid, then…
4x3 @ 75%

Back Squat
10 with light weight (possibly your press weight)
3 @ mid, 3 .@ mid, then…
4x3 @ 85%

Bench Press (at 15 minutes until class is over we will set up benches & arms)
4x3 working up to a heavy 3RM




190830 - FYF

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? of the DAY - Weekend Plans?

WARM UP - 3 Rounds with a partner
Partner 1: Row 10 calories
Partner 2: (w/ a light pair of DB)
1) Box Step Ups
2) Push Press
3) Good Mornings

COACH PREP -
Practice step over movement w/o weights
Clean Prep - Elbow Drill, Drop Drill, Elbow + Drop, Clean Pull
Jerk Prep - Press, Push Press, Jerk
Kipping Practice - Target Practice - Toe to Bar

WOD - For Time (35 minute cap)
33 DB Box Step Overs 25/35
33 Calorie Row
33 Clean and Jerks 135/95

Rest 3 minutes

33 Toes to Bar
33 Lateral Burpees
33 Hang Cleans 135/95

190829 - LABOR DAY HOURS! Read below!

ON LABOR DAY (Monday, September 2nd) we will only be open for classes at 7am, 8am, and 9am! We’re doing an annual WOD called “The 12 Labours of Hercules”!

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? of the DAY - Where did you grow up?

WARM UP - 6 DB inchworms
6 DB Row on each side
6 Floor Pulls

MOBILIZE -
Wall Scap Stretch
PVC Pole Press

STRENGTH - Strict Press
10EB, 5 at a midweight,
4 x 5 @ 70% (round up)

COACH PREP -
Foot Lock

WOD -
AMRAP 8:
1 - 2 - 3 - 4 - 5 ….
Rope Climbs
10 - 20 - 30 - 40 …
Hand Release Push Ups
GOAL OF THE WOD -
Get through 3 rounds (3 rope climbs and 30 push ups)

190828 - Quote of the Week

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? of the DAY - Favorite sauce?

WARM UP -
10 lengths of the gym with
2 burpees on one side
4 squats on the other side
Then
10 pull-ups
(Set up spot for workout!)

MOBBILIZE -
Z Sit
Banded Leg Stretch

STRENGTH -
Back Squat
10EB, 5 @ midweight, 5 @ midweight,
4x4 @ 80%

COACH PREP -
Front Squats
Strict Press
Thruster

WOD -
“Bergeron Beep Test”
EMOM 7:
7 Thrusters 95/65
7 Pull Ups
7 Burpees
GOAL OF THE WOD - To PR and/or get to the 7th minute!

COOL DOWN -
Mobilize!!!

190827 - Recipe Tuesday - Wings

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IGREDIENTS
All Purpose Flour
Baking Powder
Spices
Chicken Wings/Drummies
Spray Oil

DIRECTIONS
1)
Preheat oven to 425 degrees!
2)
Combine Dry ingredients together in a bowl!
3) Pat wings dry with paper towel and coat in flour mix stuff!
4) Place coated wings on a greased and foiled lined pan spread out a bunch!
5) Cook for 15 minutes then flip with tongs! Cook for another 15 minutes and flip….try not to set off your smoke alarm….it’s a thing that could happen….
Cook for a final 15 minutes for a total of 45 minutes!
They should be crispy and ready to enjoy! Toss with or dip in your favorite buffalo sauce!

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? of the DAY - What would you want to be famous for?

WARM UP -
2 Minutes of Cardio
Standing and Floor IYTs with Plates
10 Toe Touches
10 Drinking Birds

MOBILIZE -
PVC Ring Pass Thrus

STRENGTH -
Strict Press
10EB, 5 @ MidWeight,
5x5 @ 65%

COACH PREP -
EB Good Mornings
Work up to WOD Weight
(Scale to 75% or 50% of BW)

WOD - “Sham” Hero WOD
7 Rounds For Time
11 Bodyweight Deadlifts
100m Run

Background: Dedicated to Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

This workout was first posted on the CrossFit Main Site as the workout of the day for Friday, October 31, 2014 (141031).

190826 - Motivation Monday - Mobility

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YOGA was AH-MAZING yesterday! It made me realize how many people know that their mobility and flexibility needs work…but very rarely do extra to make it better! If you get to class early, grab a lacrosse ball and go to town! If you end the workout and have 5 minutes until you gotta go, take a band and work it! In between sets on the strength, mobilize what doesn’t feel right! You’ve got 2 minutes to do so until the next set! Get to it!

? of the DAY - What emoji defines your life?

WARM UP - 12 Calories
Then… 2 rounds
12 Jumping Jacks
12 Jump Lunges
12 Cat/Cow
24 Double Unders or 48 Singles

MOBILITY -
Barbell Roll Calves

STRENGTH -
Back Squat
10EB, 3 @ mid-weight, another 3 @ mid-weight,
5 x 4 @ 75%


COACH PREP -
PVC Overhead Squats

WOD -
with a partner
AMRAP 10:
25 Double Unders
15 Ab Mat Sit Ups
5 Overhead Squats 75/55
GOAL OF THE WOD - 8 Rounds or MORE! This is going to be all about transition times and communication! Talk to you partner!

190823 - FYF!

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? of the DAY - Birthday cake??? What flavor???

WARM UP - 2 Rounds
1 minute of cardio
1 minute of PVC Pass Thrus
1 minute of DB Bent Over Row
1 minute of burpees

MOBILIZE .-
4 Stretch
Down Dog to Cobra

COACH PREP -
DB Snatch Warm Up
5 Box Jump Overs
5 Burpee Box Jump Overs

WOD -
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

190822 - SOFTBALL Thursday!!! (Semi Finals Game tonight!)

YA’LL! Tonight at 7pm be at Rolland Moore Park to cheer on the Squatsville Sluggers to a semi-finals AND finals victory!!! WHEN we win the first, we will move on to the finals after the first game! We need your positive energy!!!

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? of the DAY - A mistake you’ve learned from?

WARM UP -
400m Run with lunges and squats

MOBILIZE -
Banded Ankle Stretch

STRENGTH -
Back Squat
10EB, 5 MidWeight,
4x5 at 70%

COACH PREP -
Swing Warm Up
SDHP Prep
Overhead Press/HSPU Warm Up

WOD -
For Time
400m Run
40 KB Swings 55/35
200m Run
30 Sumo Deadlift High Pulls 55/35
100m Run
20 Handstand Push Ups
(Scale to DB Overhead Press)

COOL DOWN -
200m PVC Walk