Archive for November, 2014

Monday 20141201 Open Class

Posted: November 30, 2014 by ladygrape01 in Uncategorized

Winter Warrior

Get your team together and get ready for Winter Warrior 1! Registration now live!

Register here

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S/S/S:

Front Squat

5, 5, 5+  use 70% of 3rm

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WOD:

9-6-3

Squat Cleans (155/105)

V-Ups

 

Scaling Options:

Squat Cleans – 135/95, 115/85, 105/75, 95/65

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Xtra:

Clean High Pulls

5 x 5 at 50# over weight used in the WOD

Saturday 20141129 @0900

Posted: November 28, 2014 by ladygrape01 in Uncategorized
Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America’s warriors know there is help and support. The proceeds from this event will go directly to helping returning veterans get access to the help and services they need. For more information on this cause go to ThreeWiseMenTribute.org

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WOD:

3 Wise Men

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

 5 Hang Squat Snatch 185/125RX

 10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

 10 Power Cleans   185/125

 20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

 15 Box Jump-Overs  24”/20”

 30 Wall Ball Shots 20/14

Scaling Options:

HS: a) 135/95  b)95/65

PC: a) 135/95  b)95/65

Box Jump Overs: stepups

Xtra:

Again, again, roll it out

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Three Wise Men:

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war daily.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

Friday 20141128 Open Class

Posted: November 27, 2014 by sowtman in Uncategorized

We hope everyone had a great Thanksgiving….now come out to our 1000 class and help yourself burn off some of those extra helpings!

S/S/S:

None.

WOD:

12 Steps to Turkey Recovery

1 250m Row

2 Muscle-ups

3 Dumbbell Thrusters (55/35)

4 Burpee Box Jumps

5 Handstand Pushups

6 Chest to Bar Pullups

7 Kettlebell Swings (1.5/1)

8 Single Arm DB or KB Snatch (4 each arm….1.5/1)

9 Toes to Bar

10 Walking Lunges with DB

11 Ring Dips

12 Man-Makers (55/35 Db)

This is completed like the 12 days of Christmas WOD’s we have done before.

 

Scaling Options:

MU: Chest to Bar pullup

DB THR: 40/20

C2B PU: Regular Kipping PU

T2B: K2E

Ring Dips: Banded Dips

MM: 40/20

 

Xtra:

Roll out….EVERYTHING!

Thursday 20141127 Open Class

Posted: November 26, 2014 by sowtman in Uncategorized

1turkey-on-crossfit

HAPPY THANKSGIVING!!!  PLEASE JOIN THE TOTF IN THE FOLLOW WOD!!!!

 

S/S/S:

5, 5, 5+ of throwing kids around and chasing your significant other in the kitchen!

 

WOD:

3 Plates strung out over 3hrs of…

10 oz turkey and 1/2 cup mashed potatoes or sweet potatoes and 2 scoops of stuffing and 3 deviled eggs and 1 slice pumpkin pie!!!!!

EVERYTHING IS ALSO FREE GAME!

Scaling Options:

No scaling…..go sit at kids table if you need to scale!!!

 

Xtra:

Your choice, one or more:

–Recline on chair and pass out!

–Watch Football Game!

–Enjoy Family!!!!

Wednesday 20141126 Open Class

Posted: November 25, 2014 by sowtman in Uncategorized

Sorry athletes…due to coach availability and the quick approaching holiday…we will only have a 0600 class tomorrow!

turkey

Time to get that turkey ready for Thanksgiving!  Photo curtesy of imgur!

S/S/S:

Pose Running

WOD:

800m Run

10 Burpee over KB

10 KB Goblet Squart (1.5/1)

 

400m Run

15 Burpee over KB

15 KB Goblet Squart (1.5/1)

 

200m Run

20 Burpee over KB

20 KB Goblet Squart (1.5/1)

 

200m Run

15 Burpee over KB

15 KB Goblet Squart (1.5/1)

 

400m Run

15 Burpee over KB

15 KB Goblet Squart (1.5/1)

 

800m Run

 

 

 

Scaling Options:

Can run…than Row….1000m, 500m, 300m, 300m, 500m and 1000m

Burpee over KB too much…than do standard burpee

 

Xtra:

Roll out EVERYTHING…calves..hamstrings…back!!!

Tuesday 20141125 Open Class

Posted: November 24, 2014 by sowtman in Uncategorized

 Wing

During Coach Glassmans visit on the 12th, he had a opportunity to sit down with the 55th Wing Vice Commander, Col Williamson and 55th Command Chief, CMSgt Grengs to discuss the Wings mission and also how Resiliency and Fitness work hand in hand…and how CrossFit helps our Airman be more prepared to face adversity!

S/S/S:

Back Squat

5, 5, 5+ add 5 lbs to the weight used on 19 Nov

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WOD:

5 RFT

6 Power Snatch 75/55

2 Rounds of Cindy

     -5 Pullups

     -10 Pushups

     -15 Air Squats

 

Scaling Options:

Power Snatch:  55/35

 

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

Yoga stretches:

– Downward-facing dog

– Childs Pose

– Pigeon Pose

– Triangle Pose

– Cat and Cow Pose

– Upward Facing Dog

– Cobra

Monday 20141124 Open Class

Posted: November 23, 2014 by sowtman in Uncategorized

kim

Here is a pic of Coach Kim and her sister enjoying a San Fransisco 49er  game….we hope everyone this week is preparing to somehow spend time with their loved ones as this time of the year is all about Family!

S/S/S:

Bench Press

5, 5, 5+ adding 2.5 lbs to the weight used on 17 Nov

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WOD:

20 min AMRAP

5 Deadlifts 315/185

10 Burpees over Bar

15 Ring Dips

 

Scaling Options:

DL: 285/155 or 225/125

Ring Dips: Use band as needed to ensure full depth is hit

Scale weight on both as needed

Form over going heavy, but keep intensity

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Xtra:

2min Doorway Stretch

2min Banded lat stretch

2min Kneeling forearm stretch