Dec 1

Strength

3 x Max Handstand Holds

MetCon

4 Rounds of:

500m Row

400m Run

(3 min Rest)

Robb Wolf and Prof. Cordain taking on the US News (about the Paleo Diet) HERE

Nov 30

Strength

Heavy Single (No PR)

Deadlift

MetCon

5 Rounds of:

10 Burpee Box Jump

10 Sumo Deadlift Highpull

10 Thruster

1 Min Rest
(95#/65#)

Nov 29

Happy 30th Birthday to Charles!

"Dirty Thirty"

For Time:

30 Box Jump

30 Jumping Pull up

30 KB Swing

30 Lunge

30 Knees to Elbows

30 Push Press 45#

30 Superman

30 Wall Ball

30 Burpee

30 Double Under

Nov 28

Chase still making to the gym even with a broken wrist. Beast!

Strength

On the Min. Every Min. For 12 Min.

Back Squat @ 80-85% of 1RM

MetCon

21-15-9

Pull Up

Ring Dip

Superman (1sec hold at the top)

Rest Day!

Have a Happy Thanksgiving!!!

We will be closed Thur. and Fri. (11/24-11/25) and will be open Sat. for our Free Community Workout at 9am. See you then!

Nov 23

Strength

3 x Max L-Sit Hold

MetCon

10 Rounds of:

10 KB Swings (1.5/1)

5 Burpee Broad Jumps (5'/4')

Nov 22

Skill Work

5x20 Unbroken Double Unders

MetCon

15-13-1`-9-7-5-3

Push Press (95/65)

3-5-7-9-11-13-15

Deadlift (225/155)

Nov 21

Ken C. at last years ACO

"Angie"

For Time:

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

or

"1/2 Angie"

For Time:

50 Pull ups

50 Push ups

50 Sit ups

50 Air Squat

Couple funny things :)

Congress says pizza is a vegetable (HERE)

Eu bans claim that water can prevent dehydration (HERE)

Nov 18

5 Sets of:

3 Front Squat

3 Rope Climb

3-5min Rest Between Sets

Post Load for the Fronts Squat

Nov 17

214kg = 470lbs

WOD

2K Row

2 min Rest

2 min Max Rep Burpee

Post Row time and number of Burpees

Nov 16

Old School L-Sit

Strength

3-3-3-3-3

Press

MetCon

15min AMRAP

10 KB Swing

10 Toes to Bar

10 Box Jump

Nov 15

Paleo Pyramid

What have you been eating? Write down and/or post what food you eat this week (preferably post).

Skill Work
Hang Power Snatch

MetCon
For Time:

21 Overhead Squats (95/65)

21 Push-up (hand release)

150 yd Shuttle Run 

15 Overhead Squats

15 Push-up (hand release)

100 yd Shuttle Run 

9 Overhead Squats

9 Push-up (hand release)

50 yd Shuttle Run

Eg. Here is what I ate yesterday (11/14):

Frozen Fruit / Whole Milk / Whey Protein Smoothie

3 eggs w/ pico de gallo

6 Slices of Turkey Deli Meat

Whole apple w/ Almond Butter

Coconut Water

Fillet w/ bacon

Asparagus w/ Olive Oil

Glass of Whole Milk

Magnesium Citrate w/ water

Nov 14

Most important MWOD ever! Using good positions (posture) during the day.

Benchmark Monday!!

Jackie

For Time:

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Track your workouts....HERE.

Nov 11

Happy Veterans Day

5 Max Distance Broad Jumps

then,

3-3-3-3-3

Deadlift

Nov 10

Happy Birthday Marines

5 Rounds of:

7 Thruster (115/80)

10 Burpee

11 Pull Ups

Rep scheme = 11/10/75

3 x 15 GHD Sit ups

Why Grains are Killing You (HERE)

Nov 9

Happy 31st Birthday to Loren!

"Lorens B-Day WOD"

3 Rounds of:

10 Bodyweight Power Cleans

31 Double Unders

10 Ring Dips

31 Double Unders

310m Run

Nov 8

Foam rolling will help your recovery process. Buy one!!

Some reasons why injuries could occur:

1. Incorrect Form

2. Previous injuries that weren't dealt with properly.

3. Compensation for a injury or previous injury.

4. Poor flexibility and/or mobility.

5. Being under recovered.

Injury prevention should now be pretty obvious. Take care of your body and listen to your coaches.

Strength

Heavy Single (not a PR)

Back Squat

MetCon

12min AMRAP

9 Box Jump

12 KB Swing

15 Wall Ball

Check out Ken C. and Candice Ruiz's times on today's new Hero WOD on the MainSite (HERE)

Nov 7

Strength

3x Max Pull Up Holds

MetCon

For Time:

200m Run

20 Push Press

200m Run

15 Push Press

200m Run

10 Push Press

200m Run 

5 Push Press

(135/95)

Nov. 4

Comparing a Long Distance Runner and a Sprinter.

Which body type would you like to have?

5 Sets of:

3 Bench Press

250m Row

Full recovery between sets.

Post Load and Time for each set.

Nov. 3

Take advantage of EST's new referrals program. For every new sign up that you refer you get 50% off your follow month tuition. Let's spread our healthy lifestyle in the Mid-Cities and save you some money for the holidays! Contact CMLofland@gmail.com if you have any further questions.

Strength

Heavy Single

Power Clean

MetCon

3 Rounds of:

15 Hang Power Clean (135/95)

15 Burpees

Nov. 2

Chris L. 5x1 OHS from CrossFit EST on Vimeo.

Skill Work

Kipping Pull Up

MetCon

21-18-15-12-9-6-3

Front Squat (155/105)

Grasshoppers