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  • 5/28/2016

     

    Workout of the Day:

    1) Coach led warm-up


     

    2) 5 Rounds fro time of

    7 Deadlifts @ 65% of your 1RM

    12 T2B

    17 Box Jumps 24/20

     

    3a) 4x7 Ab Wheel Roll outs

    60 Sec rest

    3b) 4x15 GHD sit-ups

    60 Sec rest

     

    Competition Programming:

    1) Press Light Day:

    After warming up complete 2x8 @ 72.5% of your 1RM


     

    2a) 3x10 Close Grip Bench AHAP

    60 Sec rest

    3x10  Tricep Pull-downs with resistance band (wrap a resistance band around the pull-up bar and use it for the pull downs)

    60 Sec rest

    3x10 Tricep Kickbacks AHAP

     

    Notes: Complete the second part as a circuit.

     

    3) 15 Minute AMRAP of

    5 KB swings 70/53 (Russian Style)

    10 Ring Dips

    15 T2B

     

    4) 4x15 GHD situps

     

    5) Mobility/Stretching




  • 5/27/2016

     

    Workout of the Day:

    1) Coach Led Warm-up


     

    2) Take 10-15 Minutes to work on a goal

     

    3) For time complete

    4 rounds of

    25 Wall Balls 30/20

    25 Burpees

     

    Before each round Run 200m

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Clean and Jerk - Work up to a 3RM Clean and Jerk from the hang position


     

    2) Clean and Jerk - 5x1 from the hang position @ 90% of above

     

    3) Paused Front Squats - Work up to a max with a 3 second pause at the bottom and 10 second pause at the top

     

    4) Pause Front Squat - 3x3@ 80% of above using the same tempo

     

    5) Complete 4 Rounds for time of

     

    20 Overhead walking luges 95/65

    20 Calorie row

     

    6) Mobility/Stretching




  • 5/26/2016

     

    Monday is Memorial Day and we will be holding a 10:00 am class where we will take part in the hero WOD "Murph". This will be the only class we will have that day. Come in at 10:00 and we will get warmed up and try to get started around 10:30. We hope to see as many of you there as possible. 

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Take 10-15 Minutes to find a heavy set of 5 push presses

     

    3) Complete as a descending ladder

    10-1 Push Presses @ 65% of todays heavy set of 5

    20-11 Calorie Row

     

    Notes: You will alternate movements. So Complete 10 Push Presses then a 20 Calorie row. Then complete 9 push presses then a 19 calorie row. So on and so forth till you finish with 1 push press and a 11 calorie row.

     

    4) Mobility/Stretching

     

    Competition Programming:

    Rest Day!!!



  • 5/25/2016

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) In Teams of 2 complete

    90 Double unders

    42 Hang Power cleans 155/10

    18 V-ups

    90 Double unders

    30 Hang Power cleans 155/110

    30 V-ups

    90 Double unders

    18 Hang power cleans 155/110

    42 V-ups

    90 Double unders

     

    Notes: Each partner must complete the 90 Double unders each time . The rest of the workout the partners can chip away how ever they need to as long as each partner does half the reps. 1 Partner works while the other rests.

     

    3) Mobility/Stretching

     

    Competition Programming:

    1) Snatch - Work up to a 3RM Snatch from the hang position


     

    2) Snatch - 5x1 from the hang position @ 90% of above

     

    3) Back Squat -

    1x5@ 75%

    1x3@ 85%

    1x1+@ 95% (The 1+ means complete the 1 rep plus as many more as you can)

     

    Notes: Find 90% + 10lbs of your 1RM and use this weight to base your percentages off of.

     

    4) 12 Minute AMRAP of

    15 Wall Balls 30/20

    10 Box Jumps

    5 Bar Muscle-ups

     

    5) Mobility/Stretching


     


  • 5/24/2016

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Burgener Warm-up

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • Snatch drops 2”,4”,6”
  • Snatch drops to the bottom x5 

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squat x5
  • Snatch drops to the bottom x5

  •  

    3) Take 15 Minutes to find a heavy set of 3 power snatches

     

    4) 12 Minute AMRAP of

    3 Muscle-ups

    6 Full Snatches @ 65% of today heaviest set of power snatches

    9 Over the bar burpees

     

    5) Mobility/Stretching

     

    Competition Programming:

    1) Bench Press Heavy Day:

    Heavy Single - Work up to 1x1@ 97.5% of your 1RM


    Working Sets - 5x3 @ 87.5% of your 1RM

    Rest 1:30 - 2:00 between sets

     

    2) Take 15 Minutes to work on Handstand walks

     

    3) 6 Rounds for working time of

    10 HSPU

    10 C2B pull-ups

    10 Push Presses 135/95

    Rest 60 Seconds between rounds

     

    4a) 4x10 Strict T2B

    4b) 4x60 Sec Forward lean in the rings. (Lower the rings to about a fist distance from the ground and hold a plank in the rings)

     

    5) Mobility/Stretching


     


  • 5/23/2016

     

    Well the weekend has come to an end. Thanks to all the CFOH folks that made the trip down to Portland to support the amazing athletes that took place in the CrossFit West Regionals. It was a great weekend and an amazing finish. Good luck to those moving on to California.

    Workout of the Day:

    1) Coach led Warm-up


     

    2) 1 mile run

    Rest 3 minutes

    then

    5x200m Sprints

    Rest 1:1 between rounds (rest as long as it takes you to run it. After the last 200 rest 3 Minutes)

    then

    1 Mile run

     

    3) Mobility/stretching

     

    Competition Programming:

    1) Deadlift:

    Work sets - Work up to 1x2 @ 90%


    Speed sets - 3x3 @ 75%

    120 Sec rest between sets

     

    2a) 2x5 Power Shrugs @ 70% of your true 1RM deadlift

    2b) 2x5 Stiff legged Deadlift heavier than last week

    2c) 2x5 Bent over rows heavier than last week

    2d) 2x5 supinated grip pull-ups (chin ups)

    2e) 2x5 Good Mornings heavier than last week

     

    Notes: Do not do these accessory exercises as a circuit. Perform each exercise for 3 sets of 5 reps, rest for 90-120 seconds and move onto the next assistance exercise.

     

    3) For time complete

    25 T2B

    50 Double Unders

    20 T2B

    100 Double Unders

    15 T2B

    150 Double Unders


     


  • 5/21/2016

     

    First day of regionals is in the books. It was awesome to see these amazing athletes do what they do. 

    Workout of the Day:

    1) Coach led warm-up

     

    2) Burgener Warm-up

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • Snatch drops 2”,4”,6”
  • Snatch drops to the bottom x5 

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squat x5
  • Snatch drops to the bottom x5
  •  

    3) 5 Rounds for time of

    30 Double Unders

    10 Power cleans 115/85

    30 Double Unders

    10 Push Jerks 115/85

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Bench Press Light Day:

    After warming up complete 8x3@ 60% of your 1RM

     

    2a) 3x10 Close Grip Bench AHAP

    60 Sec rest

    2b) 3x10  Tricep Pull-downs with resistance band (wrap a resistance band around the pull-up bar and use it for the pull downs)

    60 Sec rest

    2c) 3x10 Tricep Kickbacks AHAP

     

    Notes: Complete the second part as a circuit.

     

    3) 10 Minute AMRAP of

    10 Deadlift 155/110

    7 Hang power cleans 155/110

    4 Push Jerks 155/110

     

    4) 4x10 Ab wheel roll out

     

    5) Mobility/Stretching

     

     

     

  • 5/20/2016

     

    The West Regionals kick off tomorrow. Good luck to all the athletes taking part in this awesome event!! We will be down here if anyones decides to make the drive.

     

    Workout of the Day:

    1) Coach Led Warm-up


     

    2) 3xME Strict HSPU + ME Kipping HSPU

     

    Notes: Complete a max effort set of strict HSPU and then without coming off the wall complete a max effort set of kipping HSPU

     

    3) Death by

    Air Squats

    Ring Dips

    Notes: Minute complete 1 Rep of each movement, Minute 2 complete 2 reps of each movement, Minute 3 complete 3 reps of each movement etc…. Continue this way until you cant complete the required number of reps for whatever minute your on.



    4) Mobility/Stretching

     

    Competition Programming:

    1) Clean and Jerk - Work up to a 3RM Clean and Jerk from the Power position


     

    2) Clean and Jerk - 5x1 from the power position @ 85% of above

     

    3) Paused Front Squats - Work up to a max with a 5 second pause at the bottom and 12 second pause at the top

     

    4) Pause Front Squat - 3x3@ 85% of above using the same tempo

     

    5) For time complete

    20 Muscle-ups

    30 Manmakers 30/20

    40 Burpees

    50 GHD sit-ups

     

    6) Mobility/Stretching




  • 5/19/2016

     

    Workout of the Day:

    1) Coach led Warm-up

     

     

    2) For total KB swing reps and time complete

    2 Minutes max effort KB swings 70/53 (Russian)

    then

    4 Rounds of

    500m Row

    15 SDHP with a KB 70/53

    15 Pull-ups

    then

    2 Minutes max effort KB swings 70/53 (Russian)

     

    3) Mobility/Stretching

     

    Competition Programming:

    Rest Day!!

     

     

  • 5/18/2016

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Back Squats 5-5-5-5-5 reps AHAP

     

    Notes: Work up to around 85-90% of your 5RM and complete all sets at that weight. If you can go heavier than do so. If you don't have a 5RM work up to a weight that feels like a 8 or 9 and use it for all sets. If you can go heavier than do so

     

    3) EMOM for 12 Minutes complete

    Even Minutes - 10 Weighted step ups to a 24/20 inch box using 95/65lbs in the front rack alternating legs.

    Odd Minutes - 10 Box Jumps 24/60

     

    4) Mobility/Stretching

     

    Competition Programming:

    1)  Snatch - Work up to a 3RM Snatch from the power position


     

    2) Snatch - 5x1 from the power position @ 85% of above

     

    3) Back Squat -

    1x3@ 70%

    1x3@ 80%

    1x3+@ 90% (The 3+ means complete the 3 reps plus as many more as you can)

     

    Notes: Find 90% + 10lbs of your 1RM and use this weight to base your percentages off of.

     

    4) 5 Rounds for working time of

    200m run

    20 Box Jumps 30/24

     

    Rest 90 Sec between rounds

     

    5) Mobility/Stretching







  • 5/17/2016

      

    Even though this is an older picture I thought it would be appropriate since these to just worked with each other these past few months and it paid off. Mama "V" went ahead and kicked some ass at her meet this past weekend. She had 3 meet PR's and also broke 3 state records. That is what happens when you stay committed to reaching your goals. Congrats on your accomplishments Vera and I'm sure there will be more to come.

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Take 10-15 minutes to work on a goal

     

    3) 6 Rounds for working time of

    200m run

    10 over the bar Burpees

    5 Strict presses @ 70% of your 1RM

    Rest 90 seconds between rounds

     

    Notes: to find your working time Subract your rest time from your total time.

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Bench Press Heavy Day:

    Heavy Single - Work up to 1x1@ 95% of your 1RM


    Working Sets - 5x3 @ 85% of your 1RM

    Rest 1:30 - 2:00 between sets

     

    2) Take 15 Minutes to work on Handstand walks

     

    3) 12 Minute AMRAP of

    5 C2B pull-ups

    10 KB Clean and Press 70/53 5 each arm

    15 Ring Dips

     

    4a) 4x10 Strict T2B

    4b) 4x60 Sec Forward lean in the rings. (Lower the rings to about a fist distance from the ground and hold a plank in the rings)

     

    5) Mobility/Stretching


     


  • 5/16/2016

     

    Well the weekend is coming to a close. I hope you all got to enjoys yourselves. I've been told the ladies night was a good time so I will get with coach Brianne and see what she thinks about getting another one together. Lets get the week started off right with a fun little team WOD!!

     

    Workout of the Day:

    1) Coach led Warm-up


     

    2) Burgener Warm-up

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • Snatch drops 2”,4”,6”
  • Snatch drops to the bottom x5 

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squat x5
  • Snatch drops to the bottom x5

  •  

    3) In teams of 3 complete a 25 Minute AMRAP of

    10 Cleans (full lift) 155/110

    20 Knees to Elbows

    30 Deadlifts 155/110

     

    Notes: Partner “A” and “B” start on the triplet (one working at a time) switching in and out as needed. Partner “C” starts on the rowers rowing 500m. After the 500m row they will switch. One person must always be rowing and you must switch every 500m.

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Deadlift:

    Work sets - Work up to 1x2 @ 85%


    Speed sets - 3x3 @ 70%

    120 Sec rest between sets

     

    2a) 3x5 @ 65% of your true 1RM deadlift

    2b) 3x5 Stiff legged Deadlift heavier than last week

    2c) 3x5 Bent over rows heavier than last week

    2d) 3x5 supinated grip pull-ups (chin ups)

    2e) 3x5 Good Mornings heavier than last week

     

    Notes: Do not do these accessory exercises as a circuit. Perform each exercise for 3 sets of 5 reps, rest for 90-120 seconds and move onto the next assistance exercise.

     

    3) For time complete

    60 Sec plank hold

    500m row

    60 Sec plank

    1000m Row

    60 Sec plank

    1500m Row

     

    4) Mobility/Stretching


     


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