braden

Workout of the Day 22- July 2014

Please join us next Weds. July 30th for a fundraiser to help Braden Leonard.

Strength/Skill

EMOM x 8
*Comp: 5 Power Cleans – TnG
Even: 40 Double Unders
Odd: 3 Power Cleans (70% of 1RM)  
 
*The goal is Touch and Go (TnG) – only if proficient (your coach will help you determine this)
 

Metcon Fitness/Sport

3 Rds
10 Clean and Jerks (135/95)
400m Run
 
*Fitness: (95/65)
*Yesterday’s goal was to move at a steady pace. Today’s goal is to go push your limits with SMOOTH form.
 

Mobility

Lax Ball – shoulders/scaps
Foam Roll – quads

Fotor0716101237

Workout of the Day 21- July 2014

Photo: K. Carse

Lots of good stuff coming up at CFP.

The Pull-Up Challenge is under way. 12 weeks of work towards your first pull-up or multiple pull-ups!

Join Brandon, Mike, Liz, Kelly and Jon for a Beach Workout on Sunday July 27th at 9:00 AM. Please RSVP on FB or let us know, It will help us gain a rough idea of how much equipment etc. is needed. 37 Burnside ave Narragansett RI 02882. We will be grilling and chilling after the WOD!

August 9th is the our first overnight hike to the Pemigiwessett loop in Lincoln, NH. We will leave CFP at 5am on Saturday the 9th. Please email elizabeth@crossfitprovidence.com to sign up.

Warm-up

Coach’s Choice
 

Strength/Skill

A1. Strict Press 5 x 75% / 3 x 85% / 1+ x 95%
A2. Couch Stretch (:30/side)
 

Metcon Fitness

3 Rds
20 Pull-ups
20 Front Squats (95/65)
20 Box Jumps (20/16)
 

Metcon Sport

3 Rds
20 Burpee Pull-ups
20 Front Squats (135/95)   *Comp: (155/105)
20 Box Jumps (24/20)
 

Mobility

Foam Roll – Lats/Adductors/Calves
Banded Lat stretch – Back
Pigeon Stretch/Coach Stretch – Hips
 

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Workout of the Day 20- July 2014

Congrats to CFP athlete Claudia Harris and her husband on their new son Cole!

Warm Up

Coach’s Choice
 

Strength/Skill

A1. DB Bent Over Rows
4×5 (across-not climbing in weight)
 
*reps 3-5 of each set should feel heavy
*Proud chest, tucked rib cage
 
A2. Perform 20 Supermans (quality)
 

Metcon Fitness/Sport

Push-ups
3 Max Effort Sets 
 
*Score = cumulative total
*Elbows close to rib cage, hands drilled into floor, hollow body
*Once form breaks down (e.g. “worm” push-up appears), reps are complete
 
-Rest 3 min.-
Row 500m for time
 
-Rest 3 min.-
Hollow Rock Hold
3 Max Effort Sets
 

Mobility

LAX Ball – Shoulders/Pecs
Wall Stretch – Pecs/Biceps
Foam Roll – Hamstrings

Jonny7

Workout of the Day 19- July 2014

Photo: J. Shewchuk

Warm-Up (Partner up!)

Run 200m
KB Swings (Russian)
Burpees
Run 200m
Box Step Ups
*One runs/one works – Alternate run/movements until both complete Step Ups
 

Strength/Skill

Hang Power Snatch
Work up to a heavy double (without dropping the bar)
 

Metcon Fitness

Teams of 2:
50-40-30-20-10
Wall Balls (14/10)
Hang Power Snatches (75/55)
 

Metcon Sport

Teams of 2:
50-40-30-20-10
Wall Balls (20/14)  *(30/20)
Power Snatches (95/65)
 
*1/1 Work/Rest
*Come up with a Team name
*strategize rep scheme – this will help you learn yours/your partner’s work capacity
*Encourage your teammate – it’s “Go” time!
 

Mobility

Coach’s Choice 

Jonny9

Workout of the Day 18- July 2014

Photo: J. Shewchuk

 Strength/Skill

1. Deadlift 5 x 75% /3 x 85% / 1+ x 95%
2. Banded Overhead Shoulder Mobility (:30sec/each side)

Metcon Fitness

 AMRAP 12
7 Front Squats (95/65)
14 HR Push-ups
21 Walking Lunges
 
*Perform 7 Deadlifts OTM (on the min.)

Metcon Sport 

 AMRAP 12
7 OHS (95/65)     *Comp – (115/85)
14 HR Push-ups
21 Walking Lunges
 
*Perform 7 Deadlifts OTM
 
-Rest 3 min.-
 
Accumulate 2 min L-sit Hold
 *Accumulate 2 min. Hollow Rock Hold if unable to hold L-sit for at least :15
 
Mobility
3 Banded Shoulder Stretches (Coach’s Choice – :30sec/each)
Couch Stretch (:30sec/each x2)

Workout Of The Day July 17 2014

Strength/Skill

A1. Pull-Up Progression
(Those in the Pull-Up Challenge can use this time to complete this week’s movements)

4 x 5-7 reps (3 sec. descent) 

A2. Couch Stretch (:30/4x each side)

MetCon Fitness and Sport

3 Rds
500m Row
400m Run

-Rest 3 min. between rounds-

*Score is total time (including rest)
*Partner up (due to limited rowers)-partner 2 will start rowing at the 4:00 mark.

Mobility

Calf Smash
Foam Roll Hamstrings
Foam Roll Lats


Workout Of The Day July 16 2014


Main – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

A1. Back Squats
5 x 75%
3 x 85%
1+ x 95%

A2. Handstand Holds
:30 (Chest to Wall)

Back Squat

MetCon Fitness

Metcon (Time)

Buy-In:
50 Ab Mat Sit-Ups

30-20-10
Wall Balls (14/10)
KB Swings (16/12)

Cash-Out:
50 Ab Mat Sit-Ups

MetCon Sport

Metcon (Time)

Buy-In:
50 Ab Mat Sit-Ups

30-20-10
Wall Balls (20/14)
KB Swings (24/20)

Cash-Out:
50 Ab Mat Sit-Ups


Jonny8

Workout of the Day 16- July 2014

Photo: J. Shewchuk

Warm-Up:

Coach’s Choice

Strength/Skill

A1. Back Squats – 5×75% / 3×85% / max reps x95%

A2. Handstand Holds :30 sec (Chest to Wall)

MetCon Fitness

Buy-In/Cash-Out : 50 Ab Mat Sit-ups

30-20-10

Walls Balls (14/10)

KB Swings (16/12)

MetCon Sport

Buy-In/Cash-Out : 50 Ab Mat Sit-ups

30-20-10

Walls Balls (20/14)

KB Swings (24/20)

 

 

 

 


jonny6 (2)

Workout of the Day 15- July 2014

Photo: J. Shewchuk

Strength/Skill

EMOM x 12
Even: 50 Double Unders (50 Single Unders)
Odd: 12 Box Jumps (30/24)

Metcon Fitness

5RFT:
10 Power Cleans (95/65)
10 Burpees

Metcon Sport

5RFT:
10 Power Cleans (135/95)
10 Burpees

Mobility

Shoulders/Pecs – Lacrosse Ball
Calves/Achilles – Foam Roller

 

 


jonny4 (2)

Workout of the Day 14 July 2014

Warm-Up

Coach’s Choice

Strength/Skill

1. Bench Press – 5×75%  / 3×85% / max reps x95%
2. Hold :40 in the bottom of the squat b/t sets

Metcon Fitness

21-15-9
Thrusters (95/65)
C2B Pull-ups

Metcon Sport

21-15-9
Thrusters (115/85)  *Comp – (135/95)
Bar Muscle-ups

Mobility

Quads/Adductors – Couch Stretch/Foam Roller
Shoulders – Lacrosse Ball



Upcoming Events

  • July 26, 2014Blood Drive
  • August 7, 2014CFP Mixer: G Pub Rooftop
  • August 9, 2014CFP Overnight on the Pemi-Loop
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Hanleys
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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