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  • 2/6/2016

     

    I'm excited for this 5k that will be going down in March. I see a lot of names of people who want to participate. If anyone doesn't know what Im talking about there is a flyer posted up on the chalk board with some info on a 5k. Check it out, if your interested get yourself registered and run with us. Again I just want to mention how great of a week its been, stay motivated, stay consistent, and always give a 100%. Hope to see you guys in the AM.

     

    General Programming:

    1) Coach led warm-up


     

    2)  Burgener Warm-up

  • Down and Finish x5
  • High Pull x5
  • Muscle Snatch x5
  • Snatch Drops 2”, 4”, 6”
  • Snap Drops hold strength in bottom x5 Warm-up

  • Skill Transfer Exercises
  • Snatch Grip Push Press
  • Overhead Squats x5
  • Snatch Drops hold strength in bottom x5

  •  

    3) For Time and total reps

    1000m Row

    then a

    5 Minute AMRAP of

    5 Hang Power Cleans

    5 T2B

    then a

    500m Row

    then a

    4 Minute AMRAP of

    5 Hang Power Cleans

    5 T2B

    then a

    1000m Row

    then a

    3 Minute AMRAP of

    5 Hang Power Cleans

    5 T2B

     

    Notes: For the power clean weight use 65% of your max Clean

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Every 1:30 for 7:30 complete the following complex

    Clean from the hang position x2 + front squat x2 + push jerk x2 starting at 50% + 20lbs of your 1RM C&J and adding 5lbs each 1:30


     

    2) 3x400m Runs

    Rest 1:1 (these should be all out efforts)

     

    3)  For Time Complete

    50 HSPU

    50 Calorie row

    50 OHS

    50 T2B

     

    Notes: Complete in the order shown

     

    4) Mobility/stretching






  • 2/5/2016

      

    http://www.crossfitinvictus.com/blog/the-great-kettlebell-swing-debate/ heres a good link to an article on KB swings. It talks about which swing to use, American or Russian. I thought it was a pretty good read. Friday is here finally (at least it will be in a few hours). Its been an awesome week at the gym and lets finish it strong. 

    General Programming:

    1) Coach Led Warm-up


     

    2) Take 15 Minutes to find a 5RM front squat

     

    3) For time complete

    27-21-15-9-3 reps of

    Front Squats @ 55% of todays 5RM

    KB swings 70/53 (russian swings)

     

    Notes: Workout will start with 27 Front squats then 27 KB swings then 21 Front squats then 21 KB swings so on and so forth till the reps are complete

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Every 1:30 for 7:30 complete the following complex

    Snatch from the hang position + snatch balance x2/ + snatch grip push press x2 starting at 50% + 20lbs of your max snatch and adding 5lbs each 1:30


     

    2) Back squat 1x20 @ 70% of your 1RM plus 45lbs

     

    3) Complete as many rounds as possible in 10 minutes of the rep scheme

    3 Power Cleans 145/100

    3 C2B pull-ups

    6 Power cleans 145/100

    6 C2B pull-ups

    9 Power cleans 145/100

    9 C2B pull-ups

    12 Power Cleans 145/100

    12 C2B pull-ups

     

    4) 4x60 sec fwd lean in the rings

    Rest 60 seconds between rounds

     

    5) Mobility/stretching





  • 2/4/2016

      

    General Programming:

    1) Coach led Warm-up


     

    2) EMOM for 7 Minutes complete 3 Bench Press at 80% of your 1RM + 5 Ring Dips (if you don't have a 1RM work up to a weight that feels like 5 or 6 on a scale of 1 to 10 1 being super light 10 being maximal)

     

    3) 4 Rounds for time of

    15 V-ups

    200m run

    20 KB Push Press AHAP (10 each arm)

     

    4) Mobility/Stretching

     

    Competition Programming:

    Rest Day



  • 2/3/2016

      

    Don't forget to get signed up for the CrossFit open. Anyone can participate, along with the RX'd division there is a scaled division and also a masters division. Head over to the main site at www.crossfit.com click the link to the CrossFit games and check it out for yourselves. Its a great time and it would be cool to have max participation. 

    General Programming:

    1) Coach led Warm-up


     

    2) Take 15 Minutes to work on a goal. (If you need any guidance please don't hesitate to ask a coach)

     

    3) For time complete as a descending ladder from 10 to 1 reps of

     

    Deadlifts @ 65% of your 1RM

    Box Jumps 30/24

     

    Every 2 Minutes starting at 3-2-1 go complete 5 Burpees

     

    4) Mobility/stretching

     

    Competition Programming:

    1) EMOM for 6 minutes complete 3 Power Snatches@ 50% of your 1RM Snatch + 20lbs adding 5lbs each minute


     

    2 minute rest while you set up the bar for power cleans

     

    2) EMOM for 6 minutes complete 3 Power cleans @ 50% of your 1RM clean + 20lbs and adding 5 lbs each minute

     

    Notes: these should be touch and go reps if possible

     

    3) 5x3 1 1/4 front squats AHAP Heavier than last week

    Rest 60 sec between rounds

     

    4) 12 Minute AMRAP of

    10 Deadlifts 205/145

    15 Box Jumps

     

    5) mobility/stretching


     


  • 2/2/2016

     

    Nice way to start out the week everyone. You all came in and gave it 100%. Lets keep it going tomorrow with a fun little partner workout. 

    General Programming:

    1) Coach led Warm-up


     

    2) In teams of 2 complete

    3 rounds

    100 Calorie row

    75 Wall Balls 20/14

    50 Pull-ups

    25 Wall ball sit-ups 20/14

     

    Notes: A) Calorie row can be broken up however the team sees fit as long as each partner does 50 calories.

                B) Wall balls will be done by tossing them over the pull-up bars to each other.

                C) Pull-ups can be broken up however the team sees fit as long as each partner does 25 reps.

                D) Wall ball sit-ups will be done by passing the ball back and forth to each other when sitting up.

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) EMOM for 12 Minutes complete

    Even Minutes 3 Full clean and jerks (starting at 50% of your 1RM + 20lbs and adding 5 lbs each minute)

    Odd Minutes 6 HSPU

    Notes: Touch and go the cleans if possible

     

    2a) 3 Rounds of Tabata Rowing for calories (1 Tabata round is 8 rounds of 20 seconds of work 10 seconds of rest)

    60 Sec rest

     

    2b) 3xME Strict pull-ups + ME kipping pull-ups (complete a ME set of strict pull-ups then without dropping from the bar complete a ME set of Kipping pull-ups)

    60 Sec rest

     

    3) 3 Rounds for time of

    25 Box Jumps

    20 Hand release push-ups

    15 Push Presses 105/75

     

    4) Mobility/stretching


     

     


  • 2/1/2016

     

    Well the weekend has come to an end. I want to say thanks to everyone who came out Saturday to play some football. It was good times and am excited to try and get a game together again soon. In March there is a 5K happening. We put a flyer up on the chalk board if your interested in it. It would be cool if we could get a group of folks together to go run in it. Myself, Seasha, and Vera have thrown our names up on the board and will be taking part in the run. Also we will be starting a new fundamentals tomorrow night at 6PM. If you are interested or know anyone who is then this is the place to start. 

    General Programming:

    1) Coach led Warm-up


     

    2) Burgener Warm-up

  • Down and Finish x5
  • High Pull x5
  • Muscle Snatch x5
  • Snatch Drops 2”, 4”, 6”
  • Snap Drops hold strength in bottom x5 Warm-up

  • Skill Transfer Exercises
  • Snatch Grip Push Press
  • Overhead Squats x5
  • Snatch Drops hold strength in bottom x5

  •  

    3) 5x10 (5L/5R) KB Snatch AHAP

     

    4) 12-9-6-3-6-9-12

    Power Snatches @ 55% of your 1RM. (If you do not have a max then find a weight that feels like a 3-4 on a scale of 1 to 10. 1 Being super light 10 being maximal)

    DoubleUnders x4

     

    5) Mobility/Stretching

     

    Competition Programming:

    1) EMOM for 12 minutes complete

    Even minutes 3 full snatches (starting at 50% of your 1RM + 20lbs and adding 5 lbs each minute)


    Odd Minutes 4 Muscle ups

    Notes: try to touch and go the snatches if possible

     

    2) Back Squat 1x20 at 70% of your 1RM plus 40lbs

     

    3) Complete as many rounds as possible in 10 minutes of the rep scheme

    3 Power Cleans 145/100

    3 C2B pull-ups

    6 Power cleans 145/100

    6 C2B pull-ups

    9 Power cleans 145/100

    9 C2B pull-ups

    12 Power Cleans 145/100

    12 C2B pull-ups

     

    keep adding three reps to each movement till the clock runs out



    4a) 3x10 Ab wheel

    rest 60 sec

    4b) 3x15 GHD situps

    rest 60 sec

     

    5) Mobility/stretching








  • 1/30/2016

      

    Just a reminder that if you have any friends wanting to give CrossFit a try our Saturday mornings are free. Bring a friend, a family member, even a neighbor show them what your fitness routine is all about. All to often the internet gives what we do a bad name and its nice to be able to show folks that its safe and not what you see on the world wide web!!

    General Programming:

    1) Coach led warm-up


     

    2) 5 rounds of shuttle sprints

     

    3) For time complete

    400m Run

    30 KB swings 70/53

    400m Run

    Rest 2:00 then

    800m Run

    30 KB swings 70/53

    800m Run

    Rest 2:00

    400m Run

    30 KB swings 70/53

    400m Run

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Every 1:30 for 7:30 complete the following complex

    Clean from the power position x2 + front squat x2 + push jerk x2 starting at 50% + 15lbs of your 1RM C&J and adding 5lbs each 1:30


     

    2) 4x 200m Sprints

    Rest 1:1 (these should be all out efforts

     

    3) 10 Min AMRAP of

    5 Snatches 115/80

    10 HSPU

    30 Double Unders

     

    4) Mobility/stretching






  • 1/29/2016

     

    General programming:

    1) Coach Led Warm-up


     

    2) Take 15 minutes to work on a goal

     

    3) 20 Minute AMRAP of

    5 T2B

    10 Burpees

    15 Walking Lunges

     

    4a) 3x10 Ab wheel

    Rest 60 sec

    4b) 3x10 Russian Twists

    Rest 60 sec

     

    5) Mobility/stretching

     

    Competition Programming:

    1) Every 1:30 for 7:30 complete the following complex

    Snatch from the power position x2 + snatch balance x2 + snatch grip push press x2 starting at 50% + 15lbs of your max snatch and adding 5lbs each 1:30


     

    2) Back squat 1x20 @ 70% of your 1RM plus 35lbs

     

    3) for time and total number of burpees

    4:00 AMRAP of burpees

    60 calorie row

    3:00 AMRAP of burpees

    30 calorie row

    2:00 AMRAP of burpees

    15 calorie row

     

    4) 4x60 sec fwd lean in the rings

    Rest 60 seconds between rounds

     

    5) Mobility/stretching


     


  • 1/28/2016

     

    We are finishing up a Fundamentals Class this week and will be starting a new one next Monday February 1st at 6PM. Its a great place to start your CrossFit journey. You'll get done knowing the fundamentals and also get a good introduction to weight lifting. If interested let us know!!

    We have made it over the hump this week and the weekend is just around the corner. Lets finish the week strong and don't forget if you interested we will be playing some football (not tackle) this upcoming Saturday at 11:30 over at Ft. Nugent park. Everybody is welcome to join us.

    General Programming:

    1) Coach led Warm-up


     

    2) Burgener Warm-up

  • Down and Finish x5
  • High Pull x5
  • Muscle Snatch x5
  • Snatch Drops 2”, 4”, 6”
  • Snap Drops hold strength in bottom x5 Warm-up

  • Skill Transfer Exercises
  • Snatch Grip Push Press
  • Overhead Squats x5
  • Snatch Drops hold strength in bottom x5

  •  

    3) 5x10 (5L/5R) KB Clean and Press AHAP



    4) 4 Rounds

    13 Power cleans

    13 Push Jerks

    30 Double unders

     

    use 55% of 1RM and use the same weight for all movements (if you don't have a 1RM C&J work up to a weight that feels like a 3-4 on a scale of 1-10 1 being super light 10 being maximal)

     

    5) Mobility/stretching

     

    Competition Programming:

    Rest Day!!!



  • 1/27/2016

     

    I saw some really good goals up there on the board tonight. If you have not put any up do yourself a favor and get a few up there. Its now time to start working towards them. Come early and stay late to work on them. Please don't hesitate to ask a coach where to start or what to do we are here to do what we can to help you achieve what you striving to do!!

    Next how many folks have signed up for the open? Lets get to it, its lots of fun and there are different divisions to suit all athletes. I highly suggest signing up and taking part.

    General Programming:

     

    1) Coach led Warm-up

     

    2) Back Squat 5-5-3-3-1-1-1-1-1

     

    3) EMOM for 10 Minutes

    Even minutes - 7 Front squats @ 60% of your 1RM (if you don't have a 1RM front squat work up to a weight that feels like a 4-5 on a scale of 1-10 1 being super light 10 being maximal)

    Odd Minutes - 45 second plank hold

     

    4) Mobility/stretching

     

    Competition Programming:

    1) EMOM for 6 minutes complete 3 Power Snatches@ 50% of your 1RM Snatch + 15lbs adding 5lbs each minute


     

    2 minute rest while you set up the bar for power cleans

     

    2) EMOM for 6 minutes complete 3 Power cleans @ 50% of your 1RM clean + 15lbs and adding 5 lbs each minute

     

    Notes: these should be touch and go reps if possible

     

    3) 5x3 1 1/4 front squats AHAP Heavier than last week

    Rest 60 sec between rounds

     

    4) Minutes 0-5 complete 3 rounds of

    15 Thrusters 75/55

    15 T2B

     

    if you complete it within 5 minutes then rest the remainder of the 5 minutes and then from

     

    Minutes 5-10 complete another 3 rounds of

    15 Thrusters 75/55

    15 T2B

     

    So on and so forth until you no longer can complete the 3 rounds in the 5 minutes.

     

    5) mobility/stretching


     


  • 1/26/2016

     

    All right so there are 2 chalk boards up on the wall at the gym. One to write goals down on and the other to be used to keep people up to date on any event that might be going on. For example this Saturday the 30th we are trying to get some folks together to play a little football. We are going to meet at the Fort Nugent park at 1130 for a fun game. Maybe afterwards we can go and grab some grub somewhere. Invite your friends, family, co-workers. Everyone is welcome. We have played in the past and it always turns out to be a good old time. Also there are a few new faces around the gym. Some folks who just finished up with fundamentals and another finishing up this week. If you see a new face please introduce yourselves and welcome them to our CrossFit family.

     

    General Programming:

    1) Coach led Warm-up


     

    2) EMOM for 10 Min

    Even minutes - 5 bench press @ 70% of your 1RM (if you don't have a 1RM then work up to weight that is a 4-5 on a scale of 1-10 1 being super light 10 being maximal)

    Odd minutes - 10 Push ups

     

    3) 10 AMRAP of

    5 manmakers

    10 Wall balls

    15 Pull-ups

     

    4) Mobility/stretching

     

    Competition Programming:

    1) EMOM for 12 Minutes complete

    Even Minutes 3 Full clean and jerks (starting at 50% of your 1RM + 15lbs and adding 5 lbs each minute)

    Odd Minutes 5 HSPU

    Notes: Touch and go the cleans if possible

     

    2a) 3x50 calorie row (Concentrate on pacing any deviation of + or - 3 seconds from any round constitutes a 20 Burpee penalty)

    60 sec rest

     

    2b) 3xME Strict pull-ups + ME kipping pull-ups (complete a ME set of strict pull-ups then without dropping from the bar complete a ME set of Kipping pull-ups)

    60 Sec rest

     

    3) 10 Minute AMRAP of

    5 C2B Pull-ups

    10 Hand release Push Ups

    15 Deadlifts 135/95

     

    4) Mobility/stretching


     

     


  • 1/25/2016

     

    First the goal boards are going up tomorrow evening so think of a short term, mid term, and long term goal that you can add to the board. I will be making time for you all to work on them each day. Second there have been some folks including myself wanting to play some football again so I was thinking we could do something this upcoming weekend either Saturday or Sunday if you have a preference let me know. 

    General Programming:

    1) Coach led Warm-up


     

    2) Take 10 Minutes to find a 3RM SDHP

     

    3) For time complete

    1500m Row

    15 SDHP

    20 Box jumps

    1000m Row

    15 SDHP

    20 Box jumps

    500m Row

    15 SDHP

    20 Box jumps

    250m Row

    15 SDHP

    20 Box jumps

     

    For SDHP use 65% of todays heaviest weight

     

    4) Mobility/stretching

     

    Competition Programming:

    1) EMOM for 12 minutes complete

    Even minutes 3 full snatches (starting at 50% of your 1RM + 15lbs and adding 5 lbs each minute)


    Odd Minutes 4 Muscle ups

    Notes: try to touch and go the snatches if possible

     

    2) Back Squat 1x20 at 70% of your 1RM plus 30lbs

     

    3) for time and total number of burpees

    4:00 AMRAP of burpees

    60 calorie row

    3:00 AMRAP of burpees

    30 calorie row

    2:00 AMRAP of burpees

    15 calorie row

     

    4a) 3x10 Ab wheel

    rest 60 sec

    4b) 3x15 GHD situps

    rest 60 sec

     

    5) Mobility/stretching


     


     

     

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    720 SE Pioneer Way Oak Harbor Wa 98277