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  • 7/28/2015

     

    What is CrossFit to you? How has it changed your lives? For me CrossFit is more than just functional movements that are constantly varied done at a high intensity. For me CrossFit is lifestyle of fitness and health. Its a way to continue to get stronger so when my kids get older I can keep up with them on the baseball diamond. Its a way to keep me healthy enough to be able to hike up Mt. Erie to check out the scenery. Over the past 5 years it has changed my life big time. I weighed 215 lbs and couldn't do a pull-up. Thanks to consistency and dedication I have not only lost weight and gotten stronger but I truthfully can say I'm in the best physical condition I have ever been in. So I ask you again what is crossFit to you and how has it changed your lives? Whatever those answers may be keep them in the front of your head use them to keep you motivated and coming through the door each day. 

     General Progrsmming:

    1) Coach led Warm-up

     

    2) EMOM for ten minutes complete 5 ring dips

     

    3) 10 min AMRAP of

    30 Double unders

    15 HR pushups

    8 T2B

     

    4) Mobility/stretching

    1a) Tri-cep extension smash Pg 276-277 in “the book”

    1b) Anterior compartment smash Pg 264-265 in “the book”

    1c) Gut smash  Pg 296-297 in “the book”

     

    Competition Programming:

    1) EMOM for 5 minutes complete 3 snatches from the power position starting @ 55% of 1RM and adding 5 lbs each minute

     

    2) EMOM for 5 minutes complete 3 cleans from the power position starting @ 55% of 1RM and adding 5 lbs each minute

     

    3) Rack jerks 1X3@ 60%, 1x3@ 65%, 2x2@ 70% , 2x2@75%, 1x1@ 80%

     

    4)For total reps

    3 min AMRAP of Double unders

    rest 1 minute

    4 minute row for calories

    rest 1 minute

    5 minute AMRAP of burpees

     

    5) Mobility/Stretching



  • 7/27/2015

     

    Congrats to Ben Smith, Katrin Davidsdottir, and CrosFit Mayhem on their victories at this years CrossFit games. I hope everyone got a chance to watch at least some of it. I did and it was definitely not a let down. The athletes perform at such a high level and it simply amazes me. Well the weekend is over and its time to get back in the gym and train hard to reach whatever goal it is that keeps you coming day in and day out. Be ready to lift heavy and we will see you guys tomorrow.

    General Programming:

    1) Coach led Warm-up

     

    2) Burgener Warm up

    1. Down and finish x5

    2. Elbows high and outside x5

    3. Muscle snatch x5

    4. Snatch lands 2”,4”,6”

    5. Snatch drops x5

    Skill Transfer exercises

    1. Snatch grip push press x5

    2. Overhead squat x5

    3. Snatch drops x5

     

    3) Clean and Jerk 5-5-3-3-1-1-1 reps AHAP

    3:00 rest then

    EMOM for 10 min complete the following complex 3 power cleans 2 front squats 1 jerk @ 70% of todays heaviest clean and jerk

     

    4) Mobility/stretching

    1a) Couch stretch Pg 331-333 in the book

    1b) Double lacrosse ball low back smash Pg 290 in the boo

     

    Competition Programming:

    1) Snatch 1x5@ 55% 2x3@ 65% 2x1@ 70% 1x1@ 75% 1x3@ 60%  of 1RM snatch

     

    2) Back squat 1x10@ 60%, 2x5@ 70%, 1x5@ 75%, 2x2@ 80%

     

    3) Take 10 Minutes to work on Handstand walks

     

    4) For time complete 3 rounds of

    10 wall balls 30/20

    10 HSPU

    10 Strict pull-ups

     

    5) Mobility/stretching

     

     

     

     

  • 7/24/2015


    We will have a new fundamentals class beginning Monday evening at 6:00. If you have been on the fence about starting your CrossFit journey then this is the place to start. We go over the 9 fundamental movements of CrossFit, basic gymnastic movements,  and you'll get an introduction to olympic lifting. Its a nine day course spaced over three weeks. If you have any questions whatsoever or are interested then hit us up via email or message us on Facebook.

    General Programming:

    1) Coach led Warm-up

     

    2) Burgener Warm up

    1. Down and finish x5

    2. Elbows high and outside x5

    3. Muscle snatch x5

    4. Snatch lands 2”,4”,6”

    5. Snatch drops x5

    Skill Transfer exercises

    1. Snatch grip push press x5

    2. Overhead squat x5

    3. Snatch drops x5

     

    3) Snatch 5-5-3-3-1-1-1

    reps AHAP

    Rest 3:00 then

    EMOM for 7 minutes complete 3 snatch balances at 70% of todays heaviest snatch

     

    4) Mobility/stretching

    1a) Couch stretch Pg 331-333 in “the Book”

    1b) Hip stretch Pg 310 in “the book”

    1c) Overhead tissue smash Pg 255 in “the book”

     

    Competition Programming:

    1) Back squat 5x5 at 80% of 1RM

     

    2)  “Amanda” for time complete 9-7-5 of

    Muscle-ups

    Snatch 135/95

     

    3) Mobility

     

     

  • 7/23/2015

     

    The Games are underway in California. I highly suggest if you have some time on your hands to go and watch them online. You can go to the CrossFit main site and watch them that way. Its pretty bad ass to watch these athletes compete at such a high level. So watch and route for your favorite athlete to win. 

    General programming:

    1) Coach led Warm-up

     

    2) For time complete

    1 mile run

    rest: 2 minutes

    8x100m hill sprints rest on walk back down (use hill on dock street)

    rest: 2 minutes

    1 mile run

     

    3) Mobility/stretching

    1a) Calf smash Pg 378 in “the book”

    1b) Roll out shins Pg 373 in “the book”

     

    Competition Programming:

    Rest Day

  • 7/22/2015

      

    So there is a fun little competition happening next month. Maybe some of you have heard of wodfest, if not its a competition  that happens in Seattle at gasworks park. I think it would be cool if we got a couple teams to go represent CFOH. Everyone that I have spoken to that has participated in the past has said it tons of fun. As far as I can tell from the wodfest Facebook page it'll take part on Aug 16th. Registration isn't open as far as I can tell. I've been checking their website daily but nothing yet. So if your wanting to participate lets start figuring it out now so when registration does open we can just sign up. 

    General Programming:

    1) Coach led Warm-up

     

    2) Take 15 minutes to work on handstand walks. If you can’t do handstand walks than scale accordingly.

     

    3) For time complete

    2000m row

    30 HSPU

    1000m row

    20 HSPU

    500m row

    10 HSPU

     

    4) Mobility/stretching

    1a) Tri-cep extension smash Pg 276-277 in “the book”

    1b) Anterior compartment smash Pg 264-265 in “the book”

     

    Competition Programming:

    1) 1RM jerk from the rack

     

    2) 3 rounds for time of

    100 Double unders

    10 1 Arm KB swings each arm 70/53

     

    3) Mobility

     

     

     

  • 7/21/2015

     

    All right Guys and Gals, 31 heroes is coming up quick, August 1st to be exact. We have had a few questions so far about the workout, about who can attend, and things of that nature. Well it is open to whoever wants to sign up and participate with us. Bring family and friends, the more the merrier. The workout is scalable just like all our workouts so we will make it work for all fitness levels. So that being said go register here https://www.31heroes.com/register-for-31heroes-2015/.  We hope to have a good turnout it'll be a good time. 

    General Programming:

     1) Coach led Warm-up

     

    2) Burgener Warm up

    1. Down and finish x5

    2. Elbows high and outside x5

    3. Muscle snatch x5

    4. Snatch lands 2”,4”,6”

    5. Snatch drops x5

    Skill Transfer exercises

    1. Snatch grip push press x5

    2. Overhead squat x5

    3. Snatch drops x5

     

    3) 15 min AMRAP of

    15 Hang power cleans 135/95

    20 v-ups

    50 Double unders

     

    4) Mobility/stretching

    1a) Calf smash Pg 378 in “the book”

    1b) Lower back smash Pg 290 in “the book”

    1c) Gut smash  Pg 296-297 in “the book”

     

    Competition programming:

    1) Find A 1RM Front Squat

     

    2) 3xME handstand walks for total distance

     

    3) 4x400m sprints (all out efforts) rest 1:1

     

    4) Mobility

     

     

     

  • 7/20/2015

     

    So I have decided to try and post a little something each night along with the workout. I encourage everyone to comment and share there thoughts on anything that gets posted here. Also, why not share your workout results on here as well. It is cool to see how everyone is progressing not to mention its a good place to give positive feed back to each other for all the efforts that are put in each and everyday. 

    General Programming:

    1) Coach led Warm-up

    2) For time complete

    21-15-9

    Back squat 155/110

    Burpees

    5 minute rest

    15-9-6

    Front squats 135/95

    Ring dips

    3 minute rest

    9-6-3

    Overhead squats 115/80

    C2B pull-ups

    3) Mobility/stretching

    1a) Couch Stretch Pg 331-333 in “the book” (Supple Leopard)

    1b) Olympic wall stretch with or without band Pg 343-344 in “the book”

     

    Competition Programming:

    This is a test week. Record your workouts, we will repeat this week again.

    1) Find a 1RM snatch

    2) Take 3 attempts to find ME set of muscle ups record your highest set

    3) “Grace” for time complete

    30 clean and jerks 135/95


     

     

     

     

  • 07182015

    1) In teams of three 

    30min AMRAP 

    While one person rows 1000m the other 2 complete 20 partner wall balls and 20 synchronized KBS AHAP

    Each team member must alternate through the rower.

    Score is total rounds of the AMRAP completed.

     

  • 07172015

    1) 10 rounds for time

    5 Man makers 30/20

    200m run

     

     


  • 07162015

    1) For time

    10-9-8-7-6-5

    TTB

    Pull ups 

    2) EMOM for 10min

    5 Deadlifts 225/155

    7 Box jumps 


  • 07152015

    1) Take 15 minutes to find a 1RM back squat

    2) For time

    "Sally up"

    then

    1 mile run


  • 07142015

    1) Every :30 for 6min perform 2 Pwr clean + 1 Push press AHAP

    2) Death by

    Strict press 85/55

    Plank remainder of the minute

     

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720 SE Pioneer Way Oak Harbor Wa 98277