DEC_2594

Workout of the Day 3- September 2014

Photo: Dave Counts

Warm-Up
500m Run
50 Jumping Jacks
40 Air Squats
30 Shoulder Circles (15/direction)
20 PVC Pass Throughs
Cash Out: OH Banded Distraction (Accumulate :60/side, think “head through” as in the Jerk position) 

Strength/Skill
Build to a Heavy Single at each:
Split Jerk Position Strict Press
Split Jerk Balance
Split Jerk
 
Midline (Core) Builder 
3 Rounds (NOT for time, but move quickly)
20 Supermans
15 KB Sit-Ups (KB resting on chest),
10 TTB/Knee Tucks
*Choose a moderate KB weight: guys, 20kg/less – gals, 16kg/less) 
*If this is your first go at KB Sit-Ups, go LIGHT!
 
Mobility
Coach’s Choice

DEC_2588

Workout of the Day 2- September 2014

Photo: Dave Counts

Warm-Up
500m Run or Row (Coach’s Choice)
High Knees 
Butt Kickers
Spiderman
10 KB Windmills (5/side)
20 Russian KB Swings (choose a moderate weight, nothing heavy)
20 KB Presses (10/side)
Cash out: Oly Wall Squat (accumulate 1 min. total, :10/on, :10/rest)
 
Strength/Skill
Squat Cleans
Build up to a Heavy Double
Fit: Drop bar b/t reps   Sp/Comp: TnG 
*12 min. running clock

Metcon Fitness/Sport
7 Rounds
On the 3:00
400m Run
12 TTB   Fit: Knee Tucks
*Keep a close eye on your split time – shoot for consistency! 
*Top times will be under 2:00 for all seven rounds.
 
Mobility
Oly Wall Squat
Couch Stretch
Calf Smash
Super Front Rack

DEC_2583

Workout of the Day 1- September 2014

Photo: Dave Counts

Ballards Beach Day today! We will leave on the Block Island Ferry to arrive at Ballards for 10am. First we WOD, then we eat breakfast, then we party! $10 pp not including ferry price. 

Warm Up
Coach’s Choice
 
Metcon Fitness and Sport
AMRAP 30min (teams of 2)
50 Ft. OH Plate Lunges (Pull-up cage to Rowers)
10 Pull-ups / Ring Rows
15 Sit-ups
20 Wall balls (20/14#)
400 meter Run
 
*One partner works at a time and partners alternate movements.

DEC_2600

Workout of the Day 31- August 2014

Photo: Dave Counts

Tom with his eye on the prize.

Warm-up
Inch Worm
Samson Stretch
10 Strict Ring Rows
10 PVC Pass Throughs
10 Dive-bomber Push-ups
10 Pull-aparts (red OR black band)
5 Dive-bomber Push-ups
5 PVC Pass Throughs
5 Strict Ring Rows
 
Strength/Skill
Bench Press
Build to a Heavy Set of 3 Reps
 
Metcon Fitness/Sport
10-8-6-4-2: Bench Press (95/65) Sp: (135/95)
2-4-6-8-10: Strict Pull-Ups/Ring Rows
*Perform 20 Sit-ups after each round (per couplet)
 
Mobility
Lax Ball Shoulders/Scaps
Overhead Tissue Smash

Kids


CFP Washington – CrossFit Kids


DEC_2591

Workout of the Day 30- August 2014

Photo: Dave Counts

Tanner getting after his cleans.
 
Warm-up
Coach’s Choice 
 
Metcon Fitness
AMRAP 31 (teams of 2)
8 Thrusters (95/65)
12 Pull-ups/Ring Rows
11 Box Jumps (20/16)
 
Metcon Sport
AMRAP 31 (teams of 2)
8 Thrusters (115/85) Comp: (155/105)
6 Rope Climbs
11 Box Jumps (24/20) Comp: (30/24)
 
*One partner always running 400m with 45/25 plate
 
Mobility
Banded Bully
Single Leg Flexion
Super Front Rack

DEC_2586

Workout of the Day 29- August 2014

Photo: E Guardia

Game face is on! 
 
Warm-up
Coach’s Choice
 
Strength/Skill
Front Squats
7×3 (across: 75-80% of 1RM)
 
Metcon Fitness/Sport
3 RFT
75 Double Unders Fit: 150 Singles
50 Air Squats
25 Calorie Row
 
Mobility
Couch Stretch
Pigeon Stretch (on a box)

DEC_2582

Workout of the Day 28- August 2014

Photo: E Guardia

DJ Nick getting fit. 
 
Warm-up
500m Row
10 Partner Tire Flips
2 Rds:
10 Barbell Good Mornings
15 Toe Touches
10 Shoulder Circles (10/ea. direction)
 
Strength/Skill 
Tabata Handstand Hold 
Tabata Box Step-Ups (20/16) Sp: (24/20)
*Coaches, pay attention to proper alignment of joints/legs/torso/head on the HS Hold; if an athlete’s form is questionable, have them hold in a Hollow Plank position (with scapulas spread, not retracted.)
*Alternate movements

 

Metcon Fitness/Sport
25 Deadlifts (135/95) Sp: (185/125) Comp: (225/155)
50 Pull-ups/Ring Rows
25 Deadlifts
Mobility

Posterior Chain Floss

Banded OH Stretch (focus on lengthening the Lats)

DEC_2581

Workout of the Day 27- August 2014

Photo: E Guardia

 Warm-up
Coach’s Choice
Cash out: Olympic Wall Squat (:20/x3)
 
Strength/Skill
Build to a Heavy Single at each:
Pause Front Squat (2 seconds)
Tall Clean
Squat Clean
 
Don’t miss today’s Strength Day!
 
Mobility
Couch Stretch
Hip Capsule Internal Rotation
T-Spine Smash (Foam Roller)
 

wodgals

Workout of the Day 26- August 2014

Photo: E Guardia

Warm-up
500m Run
2 Rds
5 Bridge Ups/Table Tops
10 Strict TTB
5 Dive-Bomber Push-ups
10 Box Step-ups 
 
Strength/Skill
Row 500m For Time
 
Metcon Fitness/Sport
Run 800m
21 Unbroken Strict Press (75/55) Sp: (95/65)
Run 800m
18 Unbroken Strict Press (75/55) Sp: (95/65)
Run 800m
15 Unbroken Strict Press (75/55) Sp: (95/65)
 
*200m run every time the Strict Press is broken*
 
Mobility
Coach’s Choice

Upcoming Events

  • September 4, 2014 7:30 pmCFP Monthly Mixer: Ricks Roadhouse
  • September 20, 2014 9:00 amWoony River Ride
  • September 20, 2014 11:00 amForever Fit: A Seminar with Dr. Rockett
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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