Thursday, December 29, 2011

Dec 30




















Loren competing at the ACO.

Strength
 Superset:
 3-3-3-3-3 Deadlift
 5 x Max Handstand Push Up

EST will be closed Monday 1/2/12. 
Expect something fun to start up the new year on Tuesday!

Wednesday, December 28, 2011

Dec 29


Strength
3-3-3-3-3
Back Squat

MetCon
For Time:
800m Run
42 Jumping Lunges
21 Ring Dips
600m Run
30 Jumping Lunges
15 Ring Dips
400m Run
18 Jumping Lunges
9 Ring Dips


Tuesday, December 27, 2011

Dec 28


Skill Work
Heavy Single
Split Jerk

MetCon
10min AMRAP:
10 KB Swings (1/1.5)
10 Toes To Bar
10 Box Jump (20"/24")

Dec 27

Strength
2 x 10 Wall Climb
or
4 x Max Handstand Hold

MetCon
12min AMRAP
5 Power Clean
10 Front Squat
15 Pull Up
(115#/75#)

Thursday, December 22, 2011

Dec 23

Today is Open Gym. Come in anytime between 9am and 3pm. Work on weaknesses (double unders) and/or any skills/WODs (benchmarks) you have been wanting to do.

Suggested WOD
Find your 1 Rep Max Deadlift

 EST will be Closed Sat-Mon. Normal schedule will resume on Tuesday.

Dec. 22

Holiday Schedule
Open Friday 9am-3pm (Open Gym with a suggested WOD)
Closed Saturday - Monday
We will be back to a regular schedule on Tuesday

WOD
10 Front Squat (225/155)
100 Push Press (75/55)
1000m Run

Tuesday, December 20, 2011

Dec 21


Strength
Heavy Single
Power Clean

MetCon
"Power Elizabeth"
21-15-9
Power Clean (135/95)
Ring Dip

Monday, December 19, 2011

Dec 20


"Josh"
21 OHS
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up

OR

"Mini Josh"
21 OHS
30 Pull Up
15 OHS
20 Pull Up
9 OHS
10 Pull Up

(95/65)

Dec 19


"Diane"

21-15-9
Deadlift (225#/155#)
Handstand Push Up

Thursday, December 15, 2011

P-A-R-T-Y

Christmas Get Together!

When: Today (11/16) @ 6PM
Where: Elite Sports Training CrossFit Box
Who: Anyone and Everyone

Bring anything and/or anyone. Food, drinks, neighbors, pets, etc. all is welcome and appreciated. See you then!

WOD
"12 Days of Christmas"

Alternate WOD
4 x 500m Row (3 min rest)

Dec 15

Strength
On the min. every min. for 10 min.
2 Deadlift @ 75% of 1RM

MetCon
3 Rounds of:
10 Power Snatch
20 Box Jumps

Tuesday, December 13, 2011

Dec 14

WOD
15-13-11-9-7-5-3
Pull Up
Push Press (95/65)

then,

3 x 10-15 Back Ext.

Monday, December 12, 2011

Dec 13


Strength
3-3-3-3-3
Front Squat

MetCon
50-40-30-20-10
Goblet Lunge (1.5/1)
Sit Up

Sunday, December 11, 2011

Dec 12

Rich Froning doing 225# Grace

Skill Work
Skin the Cat

Then,
 
 "Grace"
30 Clean and Jerks
(135#/95#)

Thursday, December 8, 2011

Dec 9


Strength
5 x Max Handstand Push Up
5 x Max Height Box Jump
5 x 10-12 GHD Sit Up


EST Christmas Social!!
Friday, Dec. 16th @ 6:00PM

Wednesday, December 7, 2011

Dec 8

MetCon
15 Min AMRAP
9 Deadlift
7 Hang Power Clean
5 Front Squat
3 Push Jerk
(95/65)

EST Christmas Social!!
Friday, Dec. 16th @ 6:00PM

Tuesday, December 6, 2011

Dec 7

WOD Demo

EST Christmas Social!!
Friday, Dec. 16th @ 6:00PM

Come join us for some food, drinks, good company, inappropriate comments, all sorts of shinanigans, and whatever else we decide to conjure up by then. Come by for EST's first Christmas party! We have worked hard, so let's get some playtime in. Will see you then!!

Strength
3 x Max L-Sit

MetCon
For Time:
50 Pull Ups
50 Burpees

Monday, December 5, 2011

Dec 6

I will be stealing from a post that our friend Freddy had up on his blog, just gonna put it in my own words to clean up the language a little :)

COMMITMENT

We are now heading into the season for lounging around on the couch near a fire and watching t.v. This is fine and all but don't let this divert you from your health. Avoid the comfort foods and stick with your training. Spending your free time kicking back is great, but don't do what we see time after time and allow yourself to avoid the gym with the idea that new years resolutions are coming up and you will kick in back in full force when the time comes.

I am not talking about hard core dedication either, (though if this is you, more power to you). Ken and I have told everyone in this gym that if you can get here at least 3 times a week you can make improvements in your health, strength, sport, and life itself.

Now let's look at 3 times a week. That is 3 hours. 168 hours a week. Take out work...40 hrs for most, and now sleep....40-50 hrs hopefully. That leaves 78 hrs to train....to train for 3 hours. I understand that many of you have other obligations and things that will come up. Here's to that, I challenge you to add up the time spent watching t.v., sitting at the computer, checking facebook. You will be stunned at the amount of time you will dedicate to those things yet struggle to set aside 3 hours of your week to improve your lifestyle.

Last thing we ask of you is that you work hard for those 3 hours.

Let's keep up the hard work everyone!!

Strength
2-2-2-2-2
Press

MetCon
For Time:
21 OHS (95/65)
32 KB Swing (1.5p/1p)
15 OHS
24 KB Swing
9 OHS
16 KB Swing

Sunday, December 4, 2011

Dec 5

Strength
2-2-2-2-2
Back Squat

MetCon
10 min AMRAP
3 Power Snatch
9 Toes To Bar

Thursday, December 1, 2011

Dec 2


Strength
Heavy Single
Bench Press

WOD
On the min. Every min. for 10 min.
2 Cleans
4 Grasshoppers