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Workout Of The Day – 22 December 2014

Warm-up
Coach’s Choice

Strength/Skill
Sumo Deadlift
3×3 (climbing: start at approx. 70% of 1RM – go heavy!)
*Perform a 30 second Handstand Hold between sets

Metcon
Teams of 2, 3 Rounds:
“Task Priority”
40 Wall Balls (20/14) (14/10)
40 Sumo Deadlift High Pulls (75/55) (65/45)
40 Box Jump Overs (24/20) (20/16)
40 Burpees
40 Calorie Row
*One Partner works while the other rests
*Rest 1:00 between rounds

Mobility
Pigeon Stretch (on box)
Calf Smash (on BB)
Lax Ball Chest/Shoulders
Couch Stretch

Competitors’ Accessory
3×10 unbroken Wall Balls, 30/20 – rest as needed between sets
4×25 unbroken Wall Balls, 20/14 – rest as needed between sets


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Workout Of The Day – 22 December 2014

(photo credit: James Giorgi)

The Holiday Party was a blast – The food was great, the DJ was awesome, and plenty of you used your fitness on the dance floor!

We hope you all have a Happy Holiday!

Your CFP Coaches and Staff

The schedule for Christmas Eve will be 9am, 10am, and 12:00pm. Closed Christmas Day.

Warm-up
Coach’s Choice

Metcon
“Open 13.4″
Climbing Ladder for 7 Minutes
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
*RX+ – 135/95
RX – 115/75
SC – 95/65

Strength/Skill
Mid-Line Accessory
4 Rounds NOT for time
:60 Plank (on Forearms, tug your rib cage and keep hips in line with shoulders)
:10 L-Sit Hold on Rings, between 2 Boxes, or the hanging on the Rig.
*SC for L-sit is a :30 Hollow Rock Hold

Mobility
Upward-Facing Dog
Downward-Facing Dog
Pigeon Stretch
Posterior Chain Floss
Hang on the Rig for :30 (4x)

Competitors’ Accessory
1. Clean and Jerk
Work up to a heavy Hang Squat Clean and Jerk single

2. Front Squat
3×2, across


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Workout Of The Day – 21 December 2014

Warm-up
Coach’s Choice

Strength/Skill
Front Squat
5-4-3-2-1 (Warm up to a heavy set of 5 and climb from there)
*Rest 90 seconds between sets

Metcon
“Burner”
For Time:
1K Row
*On the Minute: 3 Squat Cleans (135/95) (95/65) (75/55)
*RX+ / RX / SC in Wodify

Mobility
Foam Roll Lats
Posterior Chain Floss
Couch Stretch
Super Front Rack


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Photo

Workout Of The Day – 20 December 2014

Hi CFP,

We are proud to announce the newest addition to our staff: David Cardenas. Most of you have seen Dave doing many tasks around the box. We recently made the decision to bring him on full-time! He is now our Athlete Coordinator and is here to ensure that every athlete that comes to Crossfit Providence has the ideal Crossfit experience from day 1.

Dave has been an athletic enthusiast from a young age, playing soccer and lacrosse but found a passion for the sport of Crossfit in 2012. He has a background in culinary arts, still cooks at a local restaurant, but he is now pursuing a degree in Kinesiology/Physical Therapy. Dave has his Crossfit Level 1 Certification, Crossfit Gymnastics Certification, USAW Level 1 Certification and is currently pursing a USAW Level 2. Dave also trains weekly with Dr. Pepin at Team 3.

“I’m so happy to have Dave at CFP! His work ethic, creativity, and laid-back going demeanor make him very easy to work with. I’ve seen him progress in his own CrossFit and Olympic Lifting training and mature in his coaching/management abilities. I couldn’ think of a better person to fill the position. Welcome, Dave!”
– Coach Josh

“Wow! He is like a renaissance guy…cooks, lifts, tech savvy, sweet, handsome, creative, dedicated, forward-thinking, passionate, diligent, personable, extremely approachable, and so instrumental in helping take CFP to the next level!!!”
– Coach Kelly

“Dave is very passionate about what he does and always puts in 110% effort. He is always trying to improve things and is motivated to take things to the next level!”
– Coach Jon

Warm-up
Coach’s Choice

Metcon
“Smoke Show”
Teams of 2
AMRAP 5-4-3-2-1
10 Toes to Bar (Knee Tucks)
10 Hand Release Push-ups
10 Power Snatches (95/65) (75/55)
*RX / SC in Wodify

Partner 1 – AMRAP 5:00
10 Toes to Bar
10 Hand-Release Pushups
10 Power Snatches (95/65) (75/55)

At the 5:00 Mark
Partner 2 – AMRAP 5:00
10 Toes to Bar
10 Hand-Release Pushups
10 Power Snatches (95/65) (75/55)

At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.
Upon completion, Partner 2 completes AMRAP 4 of the Triplet.
Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each.

Mobility
Lax Ball Pecs/Shoulders
Foam Roll Lats
Lateral Opener (banded)
Triple Bully

Competitors’ Accessory
AMRAP 6 of:
1 Clean and Jerk (245/165)
2 Snatch (185/135)
3 Front Squat (245/165)
4 Muscle-ups


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Workout Of The Day – 19 December 2014

Thank you to all the buddies that came out and made “Buddy Day” fun! Expect more “Buddy Day’s” in the near future.

Warm-up
Coach’s Choice

Strength/Skill (Gymnastic)
4 Rounds:
2 Rope Climbs + 10 Pistols (5/side)
1:1 work/rest – however long it takes to complete will be your rest time, so pay attention to the clock!
*SC = 2 Climbs halfway OR 4 Anchored Climbs (feet anchored, starting on your back) + Pistols on the box

Metcon
“White Lightning”
21-15-9
Deadlifts (245/165) (205/135) (155/105)
Box Jumps (24/20) (20/16)
Wall Balls (20/14) (14/10)
*RX+ / RX / SC
*Only those regularly who complete Comp. Accessory work are allowed to do the RX+ weight of (245/165).

Mobility
Foam Roll
Calf Smash
Couch Stretch
OH Tissue Smash (Lax Ball and Foam Roller)

Competitors’ Accessory
EMOM x 10
Odd: 50 Double Unders
Even: 10 Alternating Pistols


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016

Workout Of The Day – 18 December 2014

Bring a buddy today!

Warm-up
Coach’s Choice (dynamic + a short game)

Strength/Skill
EMOM x 5
5 Strict C2B Pull-ups / Strict Pull-ups / Negatives / Ring Rows + 7 KB Sit-ups (24/16) (16/12)
*You can position your feet beneath 2 DBs to stay anchored. Hold 1 KB on chest and sit-up as far as possible.

Metcon
“Buddy Crawl”
Teams of 2:
30-20-10
KB Swings (24/16) (16/12)
Box Jumps (24/20) (20/16)
OH Walking Lunges (45/25) (25/10)
*One partner works while the other rests
*Partners must perform a 50ft. Straight-legged Bear Crawl after each round (30, 20, and 10) as a team.

Mobility
Calf Smash (Foam Roller)
Banded Hamstring Stretch
Banded OH Distraction


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Workout Of The Day – 17 December 2014

This Thursday will be “Bring A Buddy” day. It will be available to all classes throughout the day.

Warm-up
Coach’s Choice

Strength/Skill
Complex
1 Snatch Balance + 2 OHS
Build to a heavy Single

Metcon
“Star Lord”
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wall Balls (20/14) (14/10)
40 Toes to Bar (knee tucks)
20 Strict Handstand Push-ups (Kipping) (40 Wall Runs) (Strict DB Press)
10 Muscle-ups (10 C2B Pull-ups/10 Ring Dips) (10 Pull-ups/10 Dips)
*RX+ / RX / SC in Wodify

Mobility
Couch Stretch
OLY Wall Squat
OH Banded Distraction
Lax ball Pecs/Shoulders

Competitors’ Accessory (Post-Metcon)
Snatch Technique
EMOMx8:
Odd: Power Snatch + Snatch Balance, stay below 65%
Even: Hang Squat Snatch + OHS, stay below 65%

Squat
A. 3-rep Heavy Front Squat
B. 10-rep Heavy Front Squat


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Workout Of The Day – 16 December 2014

Afternoon class doing some speed drills before their Metcon

Warm-up
Coach’s Choice

Strength/Skill
Snatch Grip Deadlift
1RM

Metcon
“Team DT”
AMRAP 12:
12 Deadlifts (185/135) (135/95) (96/65)
9 Hang Power Cleans (185/135) (135/95) (95/65)
6 Jerks (185/135) (135/95) (95/65)

*Partner 1 completes full round, then partner 2 completes full round

Mobility
Banded Hamstring Stretch
Posterior Chain Floss
Banded OH Distraction

Competitors’ Accessory
AMRAP 5:
50 unbroken Double unders


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holidayparty

Holiday Party

Wednesday is the last day to purchase a ticket!


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Workout Of The Day – 15 December 2014

Warm-up
Coach’s Choice

Metcon (switching the order today)
“Clinton”
AMRAP 10
3.6.9.12….
Thrusters (95/65) (75/55)
Chest to Bar Pull-ups / Pull-ups / Ring Rows

Strength/Skill
Front Squat
3×2 (80-85% of 1RM)

Mobility
Couch Stretch
Banded OH Distraction
OH Tissue Smash (Foam Roller)

Competitors’ Accessory
1. Snatch
A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70%
B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%

2. Clean Jerk
A. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65%
B. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%


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