Sunday, July 31, 2011

Aug 1

2011 CrossFit Games

Skill Work
Work up to a heavy single:
Overhead Squat

Metcon
Masters WOD
For time:
95 pound Overhead squat, 21 reps
21 Hand-release push-ups
150 yard Shuttle run
95 pound Overhead squat, 15 reps
 15 Hand-release push-ups
100 yard Shuttle run
 95 pound Overhead squat, 9 reps
9 Hand-release push-ups
50 yard Shuttle run 

Congratulations to Ken for placing 8th in the Masters Division 
at the CrossFit Games!! 

*We are OPEN today (8/1).*

Thursday, July 28, 2011

July 29

EST's own Ken C. will be competing this weekend in the Masters Division at the CrossFit Games in California. Watch it live (HERE)

*EST is closed today (7/29)

*EST WILL be OPEN for the Sat 9am class. Thank you Candice!*

Wednesday, July 27, 2011

July 28

A.Work up to a Heavy Single - Turkish Get up

B.1-1-1-1-1-1-1 Weighted Push up

C1. 3x15 GHD Sit ups (No Rest)
C2. 3x25 Back Ext. (2min)

*EST will be closed this Friday (7/29) and Monday (8/1). We will be in California cheering on Ken at the CrossFit Games.*

*EST WILL be OPEN for the Sat 9am class. Thank you Candice!*

Tuesday, July 26, 2011

July 27

Pose Method 

 A. Max Height Box Jump
B. 4x400m Run (3min)

*EST will be closed this Friday (7/29) and Monday (8/1). We will be in California cheering on Ken at the CrossFit Games.*

*EST WILL be OPEN for the Sat 9am class. Thank you Candice!*

Monday, July 25, 2011

July 26

Have you signed up for the Whiteboard? (HERE)

"Jackie"

1000m Row
50 Thrusters (45#)
30 Pull ups

July 25

Strength 
10RM Back Squat

Metcon
For Time:
A1. 10-1 Power Clean (135/95)
A2. 1-10 HSPU

Thursday, July 21, 2011

July 22

Ken C. is Ready!!

A1. 5 x 10 Weighted Lunges (0 rest)
A2. 5 x 5 High Box Jumps (0 rest)
A3. 5 x Max Rep Ring Dips (3min Rest)

July 21

 Fibonacci In Nature (HERE)

Strength
Power Clean to Front Squat

Metcon 
13min AMRAP
3 Power Clean (135/95)
5 HSPU
8 Box Jump (24/20)

Tuesday, July 19, 2011

July 20

Kind of a tool but he makes some good points, skip to :52

3 Rounds of:
1min AMRAP
Push Press (95/65)
Row
Sledgehammer Swings
GHD Sit ups

Rest 1min between each round.

Monday, July 18, 2011

July 19

For Time:
800m Run
50 Box Jump (24"/20")
50 Jumping Pull up
50 KB Swing (1/1.5)
50 Knees To Elbows
50 Thruster (65/45)
800m Run

July 18

Strength 
Heavy Single
Power Snatch to Overhead Squat

Metcon
5 Rounds of:
5 Deadlift (275/155)
10 Burpee
20m Bear Crawl

Thursday, July 14, 2011

July 15

Rob Orlando doing 100 BW Back Squats 

5 Sets of:
10 Bodyweight Back Squat (Unbroken)
Max Rep Pull ups

Wednesday, July 13, 2011

July 14

Strength
1 Rep Max 
Press

Metcon
7 Rounds of:
10 SDHP (95/65)
10 Ring Dips

Tuesday, July 12, 2011

July 13

Skill Work
Double Unders

Metcon
10min AMRAP of:
10 OH Lunges (75/55)
10 Knees to Elbows

June 12

Ken on yesterdays WOD

Strength
Work up to a heavy single
Power Clean

Metcon
3 Rounds of:
400m Run
20 Deadlift (145/100)
20 Push up
10 Deadlift
10 Push up

Monday, July 11, 2011

July 11

Skill Work
Split Jerk

Metcon
21 Pull ups
30 Thrusters (65/45)
500m Row
21 Pull ups
30 Thrusters

Friday, July 8, 2011

July 8

A1. 3-3-3-3-3 Front Squat
B1. 3-3-3-3-3 Bench Press (1min)
B2. 3-3-3-3-3 Weighted Pull up (1min)

Thursday, July 7, 2011

July 7

Strength 
Work up to a heavy single
Overhead Squat

Metcon
7 Rounds of:
7 OHS (60% of 1RM)
7 Burpees
7 Box Jumps

Tuesday, July 5, 2011

July 6

Our own Ken C. has qualified in the Master Division for the CrossFit Games.
Check it out (HERE)

Strength
Work up to a heavy single
Hang Power Clean

Metcon
5 Rounds of:
1min KB Swing
1min Rest

*Penalty for every set short of 30 KB swings*
*Penalty = 500m Row*

July 5

Skill Work
Muscle Ups
Kipping Pull ups

MetCon
5 Rounds of:
12 Weighted Lunges (35% of 1RM Back Squat)
12 Ring Dips
200m Run

Friday, July 1, 2011

EST Update

Check out EST on Beyond the Whiteboard. We will have our daily workouts up there for you to post your times, weight, and more. This is a great tool to help follow your progress. Create a profile and search for CrossFit EST. Request to join our gym and there you go.

*Reminder* EST will be closed Monday July 4th.