Workout of the Day 1 May 2016

Workout of the Day 1 May 2016

Thanks to everyone who made the cookout happen! We had a great time eating chef Henry’s fabulous cooking, watching Zack force people into the street with football passes, and realizing that Amy has a cannon of an arm. And only Mike Mineau could rock the Kelly Kapowski tee haha. Looking forward to more good times outside as the weather gets nicer!

Just a reminder that the Sunday 3:30pm class is back on!

Metcon
“Gettin’ Jiggy With It” (Calories)
4 4-minute rounds of:
15 Wall Balls to a 12-foot target* (20/14) (14/10)
30 Med Ball Cleans (20/14) (14/10)
Row for max calories
*Scaled – 9 or 10-foot target
Rest 3 minutes between rounds.

Score is total calories rowed across all rounds. Post splits in comments.

Mobility
Couch
OH Banded Distraction
Banded Hamstring

-Box Brief!-
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~

Workout of the Day 30 Apr 2016


CFP Washington – *CrossFit Main Class

Strength

Strict Press (climbing)

3×3

Strict Press

Barbell to overhead with no lower body movement

Metcon

“On It” (Time)

21 Push Press (115/80) (95/65) (75/55)

21 Box Jumps (30/24) (24/20) (20/16)

21 Deadlifts (115/80) (95/65) (75/55)

200m Run

15 PP

15 BJ

15 DL

400m Run

9 PP

9BJ

9 DL

800m Run

Mobility

OH Banded Distraction

Pigeon

Foam Roll Legs / Lats

Workout of the Day 30 Apr 2016

Strength
Strict Press (climbing)
3×3

Metcon
“On It” (Time)
21 Push Press (115/80) (95/65) (75/55)
21 Box Jumps (30/24) (24/20) (20/16)
21 Deadlifts (115/80) (95/65) (75/55)
200m Run
15 PP
15 BJ
15 DL
400m Run
9 PP
9BJ
9 DL
800m Run

Mobility
OH Banded Distraction
Pigeon
Foam Roll Legs / Lats

-Box Brief!-
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~
~Tomorrow, April 30th, we will be having a cookout starting around 11 a.m!  Feel free to come by and hangout!  Bringing food is not mandatory, but would be appreciated!~

Workout of the Day 29 Apr 2016

The choices we make make us.

Metcon
Master’s Qualifier Event 3 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
55 double-unders (165 singles)
15 chest-to-bar pull-ups (pull-ups) (banded/ring rows)
5 hang power cleans (155/105) (135/95) (115/80)

Strength
Hang Power Clean
Build to heavy Single

Mobility
Pigeon
OH Banded Distraction
Foam Roll Lats

Competitor Accessory Work
Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

-Box Brief!-
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~
~This Saturday, April 30th, we will be having a cookout starting around 11 a.m!  Feel free to come by and hangout!  Bringing food is not mandatory, but would be appreciated!~

Workout of the Day 28 Apr 2016

CFP Washington – *CrossFit Main Class

Winston Churchill once said, “If you’re going through hell, keep going.” Just don’t try to go through it alone.

Metcon

Roosevelt (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (32/24) (24/16) (16/12)

7 Box Jumps (24/20) (20/16) (16/12)

Shuttle Sprint (half length + full length)

7 Burpees

Shuttle Sprint
We will set up a cone or bucket halfway across the gym. Athletes will sprint halfway and back, then a full length (where they will complete 7 Burpees) and back, tagging their partner.

Cool Down

Athlete’s Choice:

1 Mile (big loop) or 800m jog

Mobility

Lateral Opener

Calf Smash w/foam roller

Lax ball shoulders

Endurance Metcon

This is a re-test from 12/10/15. Check your Calorie count and shoot to best your previous score. It’s always good to have a target.

Speedy Gonzalez (Calories)

Row for max Calories

10 Rounds:

1:00 on / 1:00 off

-rest 2 minutes-

6x400m repeats

(6 sets of 400m runs)

1:30 rest after each round

Workout of the Day 27 Apr 2016

“Don’t give up what you want most for what you want at the moment.” It’s easy to sacrifice our goals (say, to be a better at cardio or strength, to shed those extra pounds, to work harder for that better grade…you fill in the blank) in times of weakness. We’re all fighting the same war to better ourselves, to say “no” to those things that hinder our progress. Let’s think of what we want most and chase it down with all we have.

Warm-up
Run or Row
Dynamic warm-up

Movement prep:
Super front rack
Oly wall squat
Wrist flexibility

Metcon
“Goin’ Up” (AMRAP – Rounds)
With a continuously running
clock complete 5 thrusters every minute.
From 0:00-5:00 (75/55) (65/45)
From 5:00-10:00 (95/65) (75/55)
From 10:00-15:00 (115/80) (95/65)
If RX, continue adding 20 lb. every 5 minutes for as long as you are able. If Scaled, add 10-20lb. every 5 minutes. Score is total rounds in Wodify; only count full rounds and include your final weight in comments.

Mobility
Couch
Super front rack
Samson

Competitor Accessory Work
1. Strength
“The Other Total”
1RM Clean
1RM Bench
1RM OHS

2. HSPU Skill/Stamina
Every :30 for 10 minutes
1 Strict + 2 Kipping

-Box Brief!-
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~

Workout of the Day 26 Apr 2016

Welcome to PR City, everyone! Wow, what a amazing day yesterday as many Personal Records were set on all of those Squats. We are so proud of you and consider it an honor and joy to coach you (whether you PR’d or not!). This is yet another reason to post your scores DAILY into Wodfiy. It’s not to see how you stack up “against” everyone else, unless that’s your thing and you’re competitive (which is just fine). More than that, it’s to see how you’ve progressed in YOUR fitness level. So keep up the good work, and continue (or start!) logging your scores.

Metcon
“Taylor” (Time)
Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups* (5 burpee pull-ups) (burpees + 10 jumping pull-ups)
*Bar MU will also count as RX+, go with Ring MU if you have them.
-20 min. cap-

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Gymnastic Cashout
EMOM x 10
Min. 1: Goat*
Min. 2: 30-40 second Hollow Rock or Plank Hold
*Push-Ups, Handstand Push-Ups, Handstand Walk, Box Dips, Ring Dips, Pull-Ups, MU, Pistols…make sure it’s gymnastic and get 1% better!

Mobility
Downward-Facing dog
Upward-Facing dog
Lateral Opener
Calf Smash on Foam Roller

Competitor Accessory Work
Metcon (Time)
For time:
50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU

-Box Brief!-
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~
~Thank you to everyone who came to G-Pub on Friday night, it was a great time!~
~Great job to everyone who ran the 5k yesterday! Way to represent CFP~

Workout of the Day 25 Apr 2016

Strength
“Keep Going”
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Mobility
T- Spine Smash
Oly Wall Squat
OH Banded Distraction

-Box Brief!-
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!~
~Thank you to everyone who came to G-Pub on Friday night, it was a great time!~
~Great job to everyone who ran the 5k yesterday! Way to represent CFP~

Workout of the Day 24 Apr 2016

CFP Washington – *CrossFit Main Class

Today is a re-test from 1/17/16. Go to “Athlete Performance” in Wodify, look up your weight (Bench) and Time (“Photograph”) as a reference point. Measurable, observable, repeatable data is one of the hallmarks of fitness. It’s fun to try to “best” our previous records and very encouraging when we do so. Test your fitness today, and enjoy the process.

Strength

Bench Press

5×5

Take 3-5 sets to build to your working weight and remain there across all sets – last 2 reps of each set should be challenging.

-Accumulate 30-45 seconds in a Hollow Rock Hold after each set.

Bench Press

Metcon

“Photograph” (AMRAP – Rounds and Reps)

AMRAP 15

25 Calorie Row

25 Abmat Sit-ups

Mobility

Foam Roll Lats

Lateral Opener

Upward-Facing Dog

Banded Hamstring

Workout of the Day 23 Apr 2016

Metcon
“Jump on It” (AMRAP – Rounds and Reps)
AMRAP 20
200m Run with Plate (45/25) (25/15)*
10 L-Sit Pull-Ups (strict) (banded/ring rows)
10 Handstand Push-Ups (box-assisted) (push-ups)
10 Box Jumps (24/20) (20/16)
*Run = 1 rep

Mobility
OH Banded Distraction
Seated Straddle
Pigeon
Foam Roll Lats

Competitor Accessory Work
Strength
1. Back Squat
5×7 (across)
2. Bench
5×7 (across)
Gymnastics
Accumulate 25 MU (ring or bar)

-Box Brief!-
~Sunday, April 24th, we are getting a group together to do a 5K so come and run with us! Information is on our Facebook page!~
~Remember to sign up for the Lurong Living Summer Challenge! The challenge runs May 16-June 18, so sign up!