Testing our shoulders out by moving some
heavy weight today! Remember our body
naturally goes through these progressions
of lifts as we fatigue, so don't allow yourself
to overthink them.
Instead, check out the right way to use a GoPro.
These guys have too much time on their hands I'm thinking...
Shoulder
press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Here's a video of common faults coaches see during
the clean. Coach Burgener lists them all for you to have something to think about while you lift...just NO paralysis by analysis.
"Klepto"
4 rounds for time of:
27 Box jumps 24/20
20 Burpees
11 Squat cleans 145/105
Have no fear, modifications are here! Well, they'll be available to you if you haven't conquered the muscle up yet!
Five rounds for
time of:
7 Muscle-ups
Run 400 meters
A great way to start the week...get some solid lifts in and then add some accessory work to the mix. You'll have plenty more opportunities to get your metabolic conditioning in this week, so make sure to embrace the lifting today.
Here's an excellent video of the movement. Watch for the errors in the heavier loads. Being able to recognize these will benefit your performance on the lift. Plus, Coach Glassman can be heard in the video providing critical coaching cues that may help you when you give it a go.
Overhead Squat
1-1-1-1-1-1-1
Enjoy your time hanging out this weekend!
Happy Cinco De Mayo!!
And, Happy Birthday to the second oldest Serrano girl!
Another good hero workout to end the week! Expect to see a Hero WOD every weekend for the month of May.
"McGhee"
As Many Rounds in 30 Minutes of:
5 Deadlifts 275#
13 Push Ups
9 Box Jumps 24/20in
Split Jerk or Push Jerk, your call. Keep in mind to be
aggressive during the clean. Reset your feet and elbows before beginning the Jerk portion.
Dumbell Clean and Jerks
5-5-5-5-5
Holy legs Batman! Enjoy your runs with your lead-like legs!
Four rounds for time of:
Run 400 Meters
50 Squats
And, Happy Birthday to Tommy & and the youngest Serrano lady!
Nice combo of pulling and pushing to start off
your week! Pick a reasonable load to move
for this one...
Five rounds for time of:
Row 500 Meters
15 Bench press 135/95
Happy Birthday to Mister Potter!
Take a breather...
Rest Day!!
Honoring a brave soldier, who gave so much for us.
"Schmalls"
Run 800 Meters
Then 2 Rounds of:
50 Burpees
40 Pull Ups
30 One-Legged Squats
20 KB Swings
10 Handstand Push Ups
Then...
Run 800 Meters
Yes, we know it's similar to WOD's we've done this week. It's good for you to shock your system a bit! Try a lighter weight this go around if you are sore.
15-12-9
Thrusters
135lb/95lb
Weighted
Pull-ups 45lb DB
The weight may be light but don't let it deceive you. Make sure to focus on keeping your chest UP and belly to the ground.
Ten
rounds for time of:
15 Deadlift
135lb/95lb
15 Push-ups
Coach J, with his men only running crew! Way to represent fellas. Future Usain Bolts in the making.
Don't forget to take full advantage of the foam rollers and lacrosse balls overflowing the bucket in the gym!
Three
rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back
extensions
Glad you did some mobilty work? Wishing you had? Don't worry, there's more where this came from!
Fran but all in one shot. Think you can beat your time? There's only one way to find out!
For time:
45 Thruster 95lb/65lb
45 Pull-ups
Starting the week with a quick old school workout! If you have tight hips, quads or hamstrings, make sure to get a head start with all the mobility work. We forsee a fair amount of squats in your future...
Take a note or two from this kick a$$ young lady, elbows HIGH and butt LOW!! If you can't get yourself into a position like that then you better be spending some time stretching or foam rolling this week.
"Diane"
21-15-9
Deadlift
225lb/185lb
Handstand push-ups
Rest!
Here's a good workout for teams of 3....
8 Min AMRAP
30 Double Unders
15 KB Swings 53/35#
Rest 2 min
8 Min AMRAP
50 Meter Run
10 Burpees
Rest 2 min
8 Min AMRAP
Shoulder Press 45/35#
Shorter distance runs today, so watch your footing when you turn around. Our hamstrings aren't too familiar with lateral work and we better warm them up before we give this one a go!
Ten
rounds of:
100 meter Sprint
Rest 90 seconds
Last call to throw a name up on the board for anyone who might be interested in trying out our Intro to CrossFit class at 9am this Saturday. It's free for those who are new. Spread the word!
Want to know why we tell you to aggressively lock out
your legs as you rise during the GHD Sit up?
Do you get it now? Keep yourself safe during this
movement!
"Jorge"
For Time:
30 GHD sit-ups
15 Squat cleans 155lb
24 GHD sit-ups
12 Squat cleans
18 GHD sit-ups
9 Squat cleans
12 GHD sit-ups
6 Squat cleans
6 GHD sit-ups
3 Squat clean
Before you take a crack at these runs get those calves
and hamstrings WARM! Also, help us by being effiecient at recording your times and tracking your rest periods.
8 rounds of:
Run 400 meters
Rest 90 seconds
Just a reminder, this Saturday we will be holding another free Intro to CrossFit class. If you have someone interested in trying it out, throw their names up on the sign up sheet in the gym.
Short time domain means it's expected to be an ALL OUT work effort. If you can't bust out the repititions quickly, you should modify weight and skills accordingly.
Ideally, we would love to see you cool cats getting move on to the next time domain...
Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster 100lb/65lb
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Happy Birthday Janice!!
Starting the week off right! Focus on good rowing poster and pulls.
Drive through your heels on the pull and slowly return to the wheel to catch your breath. If you rush your return to the wheel, you'll be pulling the built up slack in the chain.
Keep that in mind as you blaze through this wod.
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
This Saturday at 9am we will be offering another free Intro to CrossFit for anyone who's interested in getting started! Check the board for a sign up sheet.
Rest!
Without further delay...get in and get some!
"MAVERICK"
5 min. To build 3 rep Front Squat (max)
Rest 2 min
AMRAP 5 min
7 Box Jumps
7 CTB Pull Ups
Rest 2 min
AMRAP 5 min
7 Burpees jumping onto a 25lb plate
7 Power Cleans 115/75
Rest 2 min
AMRAP 5 min
7 Thrusters 115/75
7 T2B
One bar, one round! Focus on maintaining solid
form as you find yourself becoming fatigued.
Check out these strong guys, so perfectly all at
different stages of the KB Swing.
For
time:
10 Shoulder
press 115lb/80lb
15 Overhead
squat
20 Push press
25 Front
squat
30 Push jerk
35 Back squat
Watch your form on these HEAVY Power Cleans!
Keep that barbell close to your body and aggressively
get your elbows around the bar.
Five
rounds for time of:
3 Power Cleans 205lb
10 Burpee pull-ups
This one should look familiar! For those of you who have completed this doozy,
there will be other options for your choosing.
For the rest of you...get at it!
Complete as many reps as possible
in 7 minutes following the rep scheme below:
3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar
This is a timed workout. If you complete the round of 18, go on to 21. If you
complete 21, go on to 24, etc.
