Workout of the day: 19-May-2013

0 CommentsSaturday • May 18, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

Overhead Squat
3 x 8-10 @ 65% Snatch – Work up to two reasonably heavy triples.

Row 2000m
AMRAP Double Unders in 2 mins immediately afterwards

Workout of the day: 18-May-2013

4 CommentsFriday • May 17, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

“Barbara”

5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Rest 3 minutes between rounds. Add times from each round to get total time.

Workout of the day: 17-May-2013

1 CommentThursday • May 16, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

Deload Week

Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

1:
Row 500m.

Rest 1 min.

2:
Row max distance in time taken to complete part 1.

Rest 2 mins.

3:
Row distance achieved in part 2 as fast as possible.

Rest 3 mins.

4:
Row max distance in time taken to complete part 3.

1 Burpee penalty for every 10m difference between part 1 and part 4.

Workout of the day: 16-May-2013

2 CommentsWednesday • May 15, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

Deload Week

Deadlift
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

1min. AMRAP:
Jump Lunges.

Rest 30 Seconds.

1min. AMRAP:
Air Squats.

Rest 30 Seconds.

1min. AMRAP:
Burpees.

Rest 30 Seconds.

1min. AMRAP:
Double Unders.

Rest 1 minute.

Repeat. Rest 2 minutes. Repeat.

Workout of the day: 15-May-2013

1 CommentTuesday • May 14, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

CrossFit WOD

“Kelly”
5 Rounds:
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Workout of the day: 14-May-2013

5 CommentsMonday • May 13, 2013 • by cfprovidence

(Photo: CFP) CFP Bootcampers hard at work!

1-month of Unlimited CFP Boot Camp only $62! Save over 50%! What better way to get your friends, family, enemies and frenemies into CrossFit. Go! Tell the masses! Two days left for this deal. See more here!

CrossFit WOD

Deload Week

Bench Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

3 Rounds:
Row 500m
40 Double Unders
30 Sit Ups
20 Pull Ups (Comp: C2B)
10 Burpees

Workout of the day: 13-May-2013

4 CommentsSunday • May 12, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

The Week Ahead – Coach Josh

This week is our Wendler De-Load week.  This is the week to get some light work in, and prime yourself for the next month of training.  Deload means Deload, recover!  In the second four week phase, we will be increasing the maxes (base number we are calculating with, not the weight on the bar) that we are basing our percentages on by no more than 5 lbs for upper body lifts, and 10 lbs for upper body lifts. For metabolic conditioning,  we have a great variety of challenges this week from some more of the classic “girls”,  to running/rowing,  and bodyweight pieces.  I’m sure everyone will get something they like this week.  Dan Medeiros will also be publishing his debut article on the CFP website as a new staff researcher, hope you enjoy it!

CrossFit WOD

Deload Week

Back Squat
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.

For Time:
800m Run
40 Wall Balls (20/14)
20 Toes to Bar
400m Run
30 Wall Balls
15 T2B
200m Run
20 Wall Balls
10 T2B

(Compare to 10/12/12)

Workout of the day: 12-May-2013

0 CommentsSaturday • May 11, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

*Note – There will be no 8am class today.

CrossFit WOD

Overhead Squat
3 x 5 @ 70-75%

AMRAP 4:
Thruster(Rx: 75/55, Comp: 105/75)

Rest 1 min.

AMRAP 4:
Double Under

Rest 2 mins.

AMRAP 4:
Thruster

Rest 2 mins

AMRAP 4:
Double Under

Workout of the day: 11-May-2013

2 CommentsFriday • May 10, 2013 • by cfprovidence

(Photo: Jon Shewchuk)

Give your child a jump-start by improving their athletic ability, teamwork and overall health! Classes start Monday, May 13^th at 4:00pm.  Click HERE for more details.

CrossFit WOD

30 minute running clock: AMRAP:
Row (calories)
Double Unders
Pull Ups
Air Squats

Athlete can rotate through exercises as desired.

Workout of the Day: 10-May-2013

1 CommentThursday • May 9, 2013 • by cfprovidence

Only 21 more shares to sell!  Join CFP in helping Urban Greens Co-op open in our neighborhood and you will have the chance to win a 3-month unlimited membership valued at $495.  Urban Greens has sold 479 of 500 memberships needed to open.  Click here to learn more. 

CrossFit WOD

Press
5 @ 75%
3 @ 85%
1 or more @ 95% of 90% 1RM

Calculate 90% of your 1RM. Base today’s % off this number. (67.5, 76.5, 85.5% Actual 1RM)

15min. AMRAP:
Run 400m
20 Pull Ups (Comp: C2B)
10 HSPU