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Workout Of The Day – January 27 2015

The CFP crew had a fun time volunteering at the ECC’s and watching the elite throwdown

Reminder that we are closed today due to the weather. Stay safe and stay warm and try out the WOD below:

Metcon
For Time:
2 Rounds
50 Lunges (25/ea)
:30 Plank Hold
40 Push-ups
:30 Hollow Rock Hold
50 Sit-ups (towel under lower back if needed)
:30 Side Plank Hold
40 Mountain Climbers
:30 Side Plank Hold


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Workout Of The Day – 26 January 2015

Due to the impending storm, classes will be canceled from 3:30pm through the evening. All classes are canceled for tomorrow as well – we’ll keep you posted in regards to Wednesday’s schedule. Be safe and stay warm!

Last Call on CFP Hoodies, Progenex, and SFH. Please email dave@crossfitprovidence.com to place your order.

Warm-up
Coach’s choice

Strength/Skill
Back Squat
2×10 (across: 60-70% of 1RM)

Metcon
“Cookie Crisp”
21-15-9
Thrusters (95/65) (75/55)
Front Squats (95/65) (75/55)
Wall Balls (20/14) (14/10)

Midline Cashout (NOT for time, get it after class if you don’t have time)
20-15-10-5
KB Sit-ups (24/16) (16/12)
V-ups
*Hold one KB against your chest, anchor feet beneath dumbbells.

Mobility
Couch Stretch!
Pigeon Stretch
Foam Roll legs
OH Banded Distraction

Competitors’ Accessory
AMRAP 3
9 Power Snatches (135/95)
15 Power Cleans
21 Jerks
Max Reps OHS
*Score = Total OHS


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Workout Of The Day – 25 January 2015

Last 2 two days to place your order for a CFP Hoodie, Progenex, or SFH. Email dave@crossfitprovidence.com with your order.

Warm-up
Coach’s Choice (make sure Shoulders are warm!)

Strength/Skill
OTM x 10
2 Strict Presses (across: build to a challenging Double and stay there)

Metcon
3 Rounds:
1:00 Strict Presses (95/65) (75/55) (55/45)
1:00 Strict Pull-ups (Ring Rows – no thrusting of the hips!)
1:00 Double Unders (DU attempts) (Single Unders)
1:00 Rest

Mobility
Foam Roll Lats
OH Tissue Smash (Lax ball)
Calf Smash (barbelll)
Lax Ball Shoulders


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Workout Of The Day – 24 January 2015

Don’t Forget To Order Your CFP Hoodie & Progenex & SFH before January 26th.

Warm-up
Coach’s Choice

Metcon
“Trix”
20-16-12-8
Power Snatch (95/65) (75/55) (65/45)
Burpee
Thruster (95/65) (75/55) (65/45)
Toes to Bar (Knee Tucks)

Midline Cashout (NOT for time)
Accumulate 1 minute in an L-sit
*Athlete’s Choice: hang on the rig with feet raised, pirouettes, or 2-box set-up
-Rest 1 minute-
Accumulate 2 minutes Plank Hold
*If you’re core is used to Plank Holds, have a buddy place a plate on your back (45/25) (25/15)

Mobility
Upward-Facing Dog
Couch Stretch
Banded Hamstring Stretch
Accumulate 2 min. Static Hang on the Rig

Competitors’ Accessory
30 Muscle-ups for time


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Workout Of The Day – 23 January 2015

Warm-up
Coach’s Choice

Strength/Skill
Overhead Squat
Build up to a heavy Triple
(Focus on perfect form, not max strength)
*20 second Static Hang on the Rig after each set

Metcon
“Wheaties”
3 Rounds:
15 Deadlifts (225/155) (185/135) (135/95)
15 DB Push Presses (50/30) (35/20) OR KB (20/16) (16/12)
*If DBs and KBs are out, then go with Barbell Push Presses (95/65) (75/55)

Mobility
OH Banded Distraction
Internal Bilateral Rotation
Posterior Chain Floss

Competitors’ Accessory
1. Overhead Squats
5×5 (across)
2. EMOM x 10
Odd: 10 OHS (95/65)
Even: 50 Double Unders


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Workout Of The Day – 22 January 2015

January 26 will be the last day to Pre-Order your CFP Hoodies, Progenex and SFH. We will not have any CFP Hoodies in stock so please order beforehand.

Don’t forget to sign up for “WOD with Heart” Feb 7th.
If your looking for teammates, sign-ups are by the board.

Warm-up
Coach’s Choice

Skills
Rowing Technique
Double Under Technique

Metcon
Teams of 3:
OTM x 24
Min 1 – 5 Pull-ups / 10 Push-ups / 15 Air Squats
Min 2 – Max Calorie Row
Min 3 – 30 Double Unders (50 Singles)
*For those PROFICIENT at Double Unders, perform a Burpee after every miss (after your set of 30)
*Team score is total Calories on the Rower.

Mobility
Foam Roll Lats
Triple Bully on Rig
Lateral Opener
Couch Stretch


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Workout Of The Day – 21 January 2015

January 26 will be the last day to Pre-Order your CFP Hoodies, Progenex and SFH. We will not have any CFP Hoodies in stock so please order before hand.

Don’t forget to sign up for “WOD with Heart” Feb 7th.
If your looking for teammates, sign-ups are by the board

Warm-up
Coach’s Choice (make it a game!)

Metcon
“Row your Goat”
EMOM x 20
Even: 12 Box Jumps (24/20) (20/16)
Odd: Pick a Goat and crush it (keep it under 40 seconds to prep for the next minute)
*Goat is CrossFit slang for a movement that we have a tough time performing. Examples are Pull-ups, Ring Dips, Double Unders, Rope Climbs, etc. Your coaches will have excellent suggestions!

Midline Cashout (FOR time)
:30 Hollow Rock Hold
80 Flutter Kicks
60 Abmat Sit-ups
40 Russian Twists (45/25) (25/15)
20 Knees to Elbows
:30 Superman Hold
*Compare your time from 1/9 and try to top it.

Mobility
Foam Roll Lats
Upward-Facing Dog
Calf Smash

Competitors’ Accessory
1. Conditioning
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.

2. Snatch Technique
A. 5x “Second Pull Drill” (across: stay under 65%)
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B. 5×2 single Power Snatches (climbing: keep it moderate, not heavy)


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Workout Of The Day – 20 January 2015

To place your Hoodie and Progenex Pre-order please email dave@crossfitprovidence.com before January 26th.

Don’t forget to register for “WOD with Heart” February 7th

Warm-up
Coach’s Choice
Mobility: Foam Roll Lats to loosen up for the Jerk

Strength/Skill
Power Clean and Jerk
5×1 (across: Build to 80-85% of your 1RM and stay there)

Metcon
“Team Power Drill”
10 Rounds:
5 Strict Handstand Push-ups (Kipping HSPU) (15 Wall Runs) (Standing DB Press)
10 Power Cleans (135/95) (115/80) (95/65)
15 Burpees
20 KB Swings (24/16) (16/12)
25 Wall Balls (20/14) (14/10)
*Partners alternate full rounds, making 10 for the team.

Mobility
OH Banded Distraction
Foam Roll Lats (from yesterday)
Internal Bilateral Rotation (grab a buddy)

Competitors’ Accessory
EMOM x 10
Even: Snatch Balance + Sotts Press + 2 OHS
Odd: 50 Double Unders


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Workout Of The Day – 19 January 2015

The 2015 CrossFit Open registration is live! This is one of the best ways to test your fitness level amongst CrossFitters, from our own box to individuals worldwide. It’s fun to see where we line up and to also set goals for the next year’s Open. If you’ve competed, or have wanted to, in any competition (even the in-house Throwdowns that we’ve had), you’ll want to sign up for the Open. It’s a six-week competition with one workout each week. We will have “Open Saturdays” where we, as a gym, perform the workouts together! Each individual will have a judge for every workout. If you think you have a chance at going to the The Regional Games, you must submit a video of each workout. To register, go to http://games.crossfit.com – Let’s get after it!

To pre-order your CFP Hoodie or Progenex please email dave@crossfitprovidence.com

WOD with Heart Feb 7th

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 6
A1. 2 Turkish Get-ups (1/side – make it challenging)
A2. 4 Depth Jumps (jump off of one box onto another. The box that you’re jumping onto should be higher.) – if you’re unable to perform these, go for 6 weighted Step-ups (16/12 KB)

Metcon
“The Admiral”
3 Rounds:
20 Burpee Pull-Ups (10 Ring Rows + 10 Burpees)
20 Front Squats (155/105) (135/95) (95/65)
20 Box Jumps (24/20) (20/16)

Midline Cashout (after class – if you did yesterday’s Midline Madness, you practice your Handstand Variation)
Accumulate 5 min. in Varied Plank Positions
Accumulate 1 min. Hang on the Pull-up Rig
*Perform an L-sit if possible

Mobility
Couch Stretch
Foam Roll Lats
Calf Smash (Barbell)
Banded Hip Extension

Competitors’ Accessory
1. Snatch
5×1 (from Low Hang – below knee)

2. Front Squats
3×5 (across)


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Workout Of The Day – 18 January 2015

Congratulations to our very own Jim Giorgi, who placed 2nd in the Master’s Division at the Strength Fest on Saturday! Way to go Jim, we’re proud of you!

Warm-up
Coach’s Choice

Strength/Skill
EMOM x 10
3 Deadlifts (climbing each minute: start light, 60%)

Metcon
“Midline Madness”
3 Rounds, NOT for time:
10 Slow Stiff-Legged Deadlifts (135/95) (115/80) (95/65)
15 KB Situ-ups (24/16) (16/12)
20 Banded Supermans (red/black bands)
25 Good Mornings (75/55) (55/35)
30 Second Push-up Plank Hold

Mobility
Upward-Dog
Banded Hamstring Stretch
Posterior Chain Floss

Whole-Life Challenge
Metcon
AMRAP 9
7 KB Swings (24/16) (16/12)
7 Burpees
200 ft. Shuttle Run – in the gym (must touch the floor behind the orange cone)


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