Saturday, December 22, 2012

Dec 22 - Jan 2

Here is our upcoming schedule:

Closed next Mon-Wed (12/24-12/26)
Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm
Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm
Closed Sun-Tues (12/30-1/1)
Open for *normal hours Wed (1/2) and on.
*6:30am Class will now start at 6:00am.

I will post WODs in the gym each day we have open gym to give you guys some ideas. I also suggest that you take this time to establish some 1 rep max lifts (Clean and Jerk, Snatch, Back Squat...etc.). This would also be a good time to attempt one of your goals that you set for yourself last year (Fran, Pull Ups, Muscle ups....etc.)

Over eat! Don't over drink! Don't drive if you do drink! Enjoy your holidays and we expect to see you at the gym over the next week!

Thursday, December 20, 2012

Dec 21

A1. 5 x 3 Overhead Squat
A2. 1 Minute Rowing 
(Full recovery between sets)

Wednesday, December 19, 2012

Dec 20

Our schedule for the holidays is as follows:
Closed next Mon-Wed (12/24-12/26)
Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm
Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm
Closed Sun-Tues (12/30-1/1)
Open for normal hours Wed (1/2) and on.

Strength
7 x 1 ME Broad Jump

MetCon
For Time:
10 Power Clean
50 Grasshopper
8 Power Clean
40 Grasshopper
6 Power Clean
30 Grasshopper
4 Power Clean
20 Grasshopper
2 Power Clean
10 Grasshopper
(185#/115#)

Tuesday, December 18, 2012

Dec 19

Chase the PR machine.

Strength
A1. 5 x 5 Slow Toes To Bar
A2. 5 x 10-15 Hip Extension

MetCon
For Time:
50 Pull Up
75 Push Up
100 Air Squat

Monday, December 17, 2012

Dec 18


Our schedule for the holidays is as follows:
Closed next Mon-Wed (12/24-12/26)
Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm
Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm
Closed Sun-Tues (12/30-1/1)
Open for normal hours Wed (1/2) and on.

Strength
5 x 3 Press (go up from your 5s last week)

MetCon
5 Rounds of:
5 Push Jerk (185#/105#)
20 Lateral Barbell Jumps

Dec 17

Strength
4 x 5 Front Squat (70-80%)

MetCon
15min AMRAP
8 Ring Dip
10 Box Jump (24"/20")
12 OH Lunge (45#/25#)

Thursday, December 13, 2012

Dec 14


Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for tonight @ 6pm
1. Snatch @ 155#/105#
2. Muscle Up
3. Handstand Push Up
4. Pistols
5. Ring Dip
6. KB Swing (1.5/1)
7. Box Jump (24"/20")
8. Toes 2 Bar
9. Push Up
10. Lunge
11. Deadlift (155#/105#)
12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Today's Strength WOD is:
3 x 3 Pause Front Squat
3 x 3 Bench Press (Heavy as possible)
3 x 10-20 GHD Sit Up

Wednesday, December 12, 2012

Dec 13

Best ornament gets to remove 2 days out of the 12 Days of Christmas WOD and gets labeled as the coolest person of the day. Bring by an ornament, any ornament, home made, something you found.....anything!

Here is the 12 Days of Christmas WOD for this Friday @ 6pm
1. Snatch @ 155#/105#
2. Muscle Up
3. Handstand Push Up
4. Pistols
5. Ring Dip
6. KB Swing (1.5/1)
7. Box Jump (24"/20")
8. Toes 2 Bar
9. Push Up
10. Lunge
11. Deadlift (155#/105#)
12. Wall Ball (20#/14#)

Workout is performed like the song....1, 2-1, 3-2-1, 4-3-2-1...and so on. Like all workouts, this can be scaled. So come all!!

We will be sticking around after the WOD for a Social Gathering at 7pm. We accept any food or drinks you would like to bring by =)

Here is today's WOD:

Strength
3 x ME L-Sit Hold

MetCon
2min Double Under
1min Rest
2min Up Down
1min Rest
2min KB Swing
1min Rest
2min Up Down
1min Rest
2min Double Under

Tuesday, December 11, 2012

Dec 12

You have heard us talk about controlling your insulin a lot, but there is another hormone you guys want to be conscious of. That is Cortisol. This is the stress hormone. Everyone has felt this hormone before, it is that feeling you get when you lean to far back in your chair and your gut tells you that you are about to die. That is a spike of Cortisol. So yes it is important, but we need to keep it in check.

Cortisol fluctuates through out the day but for the most part it is higher in the morning and lower at night. This is how you want it.

Here are some tips to get this in line.
Go to sleep and wake up around the same time every day. Including weekends.
Don't exercise late at night.
Lower your stress. Sleep, exercise and diet are factors that we can easily control and can alleviate much of the stress on our body.

If you are one of those people that have trouble relaxing in a relaxing atmosphere your Cortisol is probably off. If you have trouble losing that last bit of belly fat and you eat and exercise right, your Cortisol is probably off. If you are sleepy in the morning and energized at night, yep...Cortisol is off. This is treatable and can make a world of difference in your day to day activities. Try it out.....can't hurt!

Strength
5 x 5 Press

MetCon
Option #1:
20min AMRAP
3 Rounds of *Cindy
400m Run

Option #2:
"Cindy"
20min AMRAP
*5 Pull Up - 10 Push Up - 15 Air Squat


Monday, December 10, 2012

Dec 11

Buy 3!

Get your rest on! Your rest days are also recovery days. CrossFit can leave you pretty sore, especially when you first start and your body is adjusting to new movements or movement at all for that matter. Soreness may last up to a few days. This is okay, you will begin to recover faster as you get more fit.

What should I do on my Rest Days?
Sleep! Obviously this should be done everyday. Most of your recover occurs while you are asleep. Do it and do a lot of it to maximize recovery and performance.

Hydrate! Do it and do a lot of it. Water helps flush out lactic acid and other waste that causes soreness. Rehydrating the muscles will also keep inflammation down.

Stretch and Roll Out! Do it and do a lot of it. This will keep blood and nutrients flowing to the muscles which will help them recover.

Strength
5 x 1 Clean Pull + Hang Clean @ 80%

MetCon
EMOM for 10min
2 Hang Power Clean
5 Toes to Bar

12 Days of Christmas WOD this Friday at 6pm. Social Gathering to follow at 7pm.

Sunday, December 9, 2012

Dec 10


Strength
4 x 5 Back Squat @ 70-80%

MetCon
21-15-9
SDHP (95#/65#)
KB Swing (1.5/1)
Box Jump (24"/20")


Thursday, December 6, 2012

Dec 7

A. 5 x 1 Hang Snatch
B. 3 x 2 High Bar Back Squat @ 75% (Speed)
C. 2min Max Distance Bodyweight Sled Push

*Olympic Lifting Clinic tomorrow morning at 11am. Few spots left.
**12 Days of Christmas WOD next Friday @ 6pm followed by a Social Gathering at 7pm.
***6:30am Class will be moved to 6am in January.

Wednesday, December 5, 2012

Dec 6

Skill Work
Double Under

MetCon
5 Rounds of:
20 Double Under
7 OHS (95#/65#)

Olympic Lifting Clinic this Saturday @ 11am.
Email me or sign up at the gym.
CMLofland@gmail.com

Tuesday, December 4, 2012

Dec 5

The Future.

Pricing Update:
We are changing up our prices.
$135 per month for Unlimited Classes.
$100 per month for Military / Fire / PD
If you are currently in our CrossFit Program you will NOT be switched to the new cost but there will be a %10 increase to what you are paying right now come January 1st.
If you have any questions feel free to email mail me - CMLofland@gmail.com

Strength
3 x ME Strict Pull Up
3 x ME Strict Ring Dip

MetCon
3 Rounds of:
30 MB Sit Up Throw
30 Box Jump (24"/20")

Monday, December 3, 2012

Dec 4

Strength
5 x 2 Push Press + 1 Push Jerk

MetCon
For Time:
800m Run
100 Push Ups for Men / 75 Push Ups for Women
800m Run

Sunday, December 2, 2012

Dec 3




Strength
5 x 1 Hang Clean + 2 Front Squat

MetCon
3 Rounds of:
1 min ME DB Complex (35#/25#)
30 sec Rest
1 min ME Walking Lunge
30 sec Rest
1 min ME L-Sit Hold
30 sec Rest

Thursday, November 29, 2012

Nov 30

Take notes people!

A few of announcements:

  • In January our 6:30am class will move to 6:00am.
  • Friday, December 14th will be our annual 12 Days of Christmas WOD and Social. WOD starts at 6pm and Social starts right after 7ish.
  • Saturday, December 8th we are hosting CJ for another Olympic Lifting Clinic (Snatch / Clean and Jerk). Email me or sign in at the gym (next to whiteboard). CMLofland@gmail.com 
  • We will be Closed the Last Week of December for the Christmas Holiday. Check the blog for workout suggestions.

WOD
A. Heavy Single Deadlift
B. EMOM for 10min
3 Deadlift @ 70-75% of HS


Wednesday, November 28, 2012

Nov 29

For Time:
800m Run
40 Sit Up
40m Broad Jump
600m Run
30 Sit Up
30m Broad Jump
400m Run
20 Sit Up
20m Broad Jump

Tuesday, November 27, 2012

Nov 28


Strength
7 x 1 Split Jerk

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
12 Toes To Bar
40m Walking Lunge

Monday, November 26, 2012

Nov 27

Strength
5 x 3 Back Squat

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

Sunday, November 25, 2012

Nov 26

Skill Work
Double Under

MetCon
"Hope"
3 Rounds of 1min Stations:
Burpee
Power Snatch (75#/55#)
Box Jump (24"/20")
Thruster (75#/55#)
C2B Pull Up
Rest

Thursday, November 22, 2012

Nov 23



Do this today or tomorrow.
12 min AMRAP
6 Push Up
9 Sit Up
12 Air Squat

Tuesday, November 20, 2012

Monday, November 19, 2012

Nov 20

10 Min AMRAP
30 Snatch @ 75#/45#
30 Snatch @ 105#/65#
30 Snatch @ 135#/85#
30 Snatch @ 165#/105#

EST will be CLOSED Wed-Sun this week.
Check the blog for workouts to do at home over the break.

Sunday, November 18, 2012

Nov 19


"Fran"
21-15-9
Thruster (95#/65#)
Pull up

EST will be CLOSED Wed-Sun of this week.
I will still have workouts posted for you to do at home.


Thursday, November 15, 2012

Nov 16


5 Sets of:
2 Hang Clean (Heavy)
3 Wall Climbs
2 x 20m Sled Push
(3-5min Rest between sets)

EST will be Closed next Wed-Sun (11/21-11/25)

Wednesday, November 14, 2012

Nov 15

Strength
3 x 3 Weighted RingDips
or
3 x ME Ring Dips

MetCon
7 Rounds of:
12 Wall Ball (20#/14#)
9 Toes To Bar
200m Run
(Alt. each run holding a MB.....etc. Round 1 Run with a MB, Round 2 Run without a MB)

Tuesday, November 13, 2012

Nov 14

British Army Second Lieutenant Ralph Johnson, 24, of South Africa assigned to the Household Calvary Regiment, based in Windsor, England was killed on Aug 1, 2006 in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

"Ralph"
4 Rounds of:
8 Deadlift 250#
16 Burpee
3 Rope Climb (15 Pull Up)
600m Run

Monday, November 12, 2012

Nov 13


Strength
7 x 1 Push Jerk

MetCon
21-18-15-12-9-6-3
SDHP (95#/65#)
Box Jump (24"/20")

Sunday, November 11, 2012

Nov. 12

Strength
7 x 1 Power Snatch

MetCon
For Time:
5 Rope Climb (15 Pull Up)
20 Pistol (alt.)
30 KB Snatch
40 Push Up
50 Lunge
100 Air Squat

Thursday, November 8, 2012

Nov. 9


"Lynne"
5 Rounds of:
Max Rep Bodyweight Bench Press
Max Rep Pull Up
(3-5min Rest between rounds)

Wednesday, November 7, 2012

Nov 8


Skill Work
Double Under

MetCon
3 Rounds of:
400m Run
30 Superman
30 Sit Up

Tuesday, November 6, 2012

Nov 7



Strength
3 x ME Handstand Hold
or
3 x ME HSPU

MetCon
EMOM for 15min
3 Power Clean @ 80-85% of 1RM
3 Burpee



Monday, November 5, 2012

Nov 6

Strength
Heavy Single - Push Press

MetCon
5 Rounds of:
10 Thruster (95#/65#)
10 Pull Up
1 Long Shuttle

Nov 5

Strength
12min to work up to a Heavy Single
Deadlift
(Not a PR)

MetCon
12min AMRAP
6 Deadlift (155#/95#)
9 Push Up
12 Box Jump (24"/20")

Thursday, November 1, 2012

Nov 2


A. Heavy Single Snatch
B. 4x1 Snatch @ 80-90% of HS
C. 3 x 2 OHS @ HS

Wednesday, October 31, 2012

Nov 1

3 Sets of:
1min ME Double Under
Full Recovery

5 Rounds of:
400m Run
15 Toes to Bar
100ft Walking Lunge
1min Rest

Tuesday, October 30, 2012

Oct 31

Mike Cleans #315

Strength
3 Sets of:
3 x ME Supine Pull Up
3 x ME Ring Push Up

MetCon
7 Min AMRAP
Bear Complex

Rob Orlando doing #200 Bear (CLICK HERE)

NO 6PM Class Tonight!!
HAPPY HALLOWEEN!!

Monday, October 29, 2012

Oct 30

Strength
7 x 1 Split Jerk

MetCon
For Time:
50 Box Jump
40 Sit Up
30 KB Swing
40 Sit Up
50 Box Jump

Sunday, October 28, 2012

Oct 29

Strength
5 x 2 Tempo Back Squat (3-2-0)

MetCon
12min AMRAP
3 Power Clean (185#/105#)
6 C2B Pull Up
9 Wall Ball

Thursday, October 25, 2012

Oct 26

A. Heavy Single - Clean 
B. 4 Singles @ 80-90% of HS

C1. 3 x 10-20 GHD Sit Ups
C2. 3 x 20 Hip Extension

Wednesday, October 24, 2012

Oct 25

Can you list why this position great?

For Total Time:
1600m Run
3min Rest
800m Run
2min Rest
400m Run
1min Rest
200m Run

Tuesday, October 23, 2012

Oct 24

Strength
5 x 3 Deadlift

MetCon
"Karen"
150 Wall Balls
(20#/14#)

Monday, October 22, 2012

Oct 23


















 /\The begining of CrossFit for Chase /\                    /\ One Year later /\

EST is starting up a new program called KidsFit. It will be a strength and conditioning program for children between the ages of 6-12. See Chris for more details.

Strength
7 x 1 Power Snatch

MetCon
5 Rounds of:
6 Power Snatch
10 Box Jump

Oct 22

Strength
5 x 2 Front Squat

MetCon
3 Rounds of:
15 Pull Up
40 Wall Walks
20s L Sit
40 Wall Walks

Thursday, October 18, 2012

Oct 19

We will be hosting the workout "Grace" (30 Clean & Jerks) this Saturday @ 11am to support Barbells for Boobs. This is a non-profit breast cancer organization. Donations can be made at the event or you can make one now online: 
Click (HERE)

Strength Friday
A1. 5 x 3 Back Squat
A2. 5 x 3 Bench Press
A3. 5 x 3 High Box Jump

Wednesday, October 17, 2012

Oct 18

We will be hosting the workout "Grace" (30 Clean & Jerks) this Saturday @ 11am to support Barbells for Boobs. This is a non-profit breast cancer organization. Donations can be made at the event or you can make one now online: 
Click (HERE)

WOD
800m Run
50 Double Under
50 Sit Up
600m Run
40 Double Under
40 Sit Up
400m Run
30 Double Under
30 Sit Up
200m Run
20 Double Under
20 Sit Up

Tuesday, October 16, 2012

Oct 17

Strength
A1. 3 x ME Ring Dip
A2. 3 x ME Supine Ring Row

MetCon
5 Rounds of:
15 HR Push Up
20 Wall Ball

Monday, October 15, 2012

Oct 16

We will be hosting the workout "Grace" (30 Clean & Jerks) this Saturday @ 11am to support Barbells for Boobs. This is a non-profit breast cancer organization. Donations can be made at the event or you can make one now online: 
Click (HERE)

Strength
Heavy Single - Power Clean + Power Jerk

MetCon
3 Round of:
10 Deadlift (225#/155#)
10 Pistols

3min Rest

3 Rounds of:
200m Run
10 L-Pull Up

Sunday, October 14, 2012

Oct 15

Strength
5 x 5 Press

MetCon
For Time:
21-15-9
Sumo Deadlift High Pull
Overhead Squat
(95#/65#)

Thursday, October 11, 2012

Oct 12

Strength Friday!

A. 7 x 1 Clean & Jerk
B. 5 x 2 Deadlift (Perfect Form)

There will no longer be a Friday 6pm Class.

Wednesday, October 10, 2012

Oct 11

For Time:
400m Run
40 Box Jump
400m Run
40m Bear Crawl
400m Run
40m Broad Jump
400m Run
40 Toes 2 Bar

*We will no longer have a Friday 6pm Class*

Tuesday, October 9, 2012

Oct 10

Strength
5 x 2 Push Press

MetCon
"Running Jackie"
1000m Run
50 Thruster (45#/35#)
30 Pull Up

*Friday 6pm Class will be cancelled from here on out*

Monday, October 8, 2012

Oct 9

Strength
5-4-3-2-1
Back Squat
*All of these should be challenging sets
**You will not 1 rep max today.

MetCon
3 Rounds of:
1min AMRAP at each station:
Double Unders
Ring Dip
Sit Up
SDHP (75#/55#)

Sunday, October 7, 2012

Oct 8


 "Snatching Chief"
5 Sets of:
3min AMRAP
3 Power Snatch (95#/65#)
6 Push Up
9 Air Squat

Rest 1 min between each set

Thursday, October 4, 2012

Oct 5


A. Work Up to a Heavy Single - 3 Position Snatch
B1. 3 x ME Ring Dip
B2. 3 x ME Hip Extension


Wednesday, October 3, 2012

Oct 4

We will be hosting the benchmark workout "Grace" on Oct 20th at 11am. This is a fundraiser event supporting Barbells For Boobs. It is a non-profit breast cancer organization. See you there.
Click HERE to join our event on Facebook.

For Time:
1 Mile Run
50 Pull Up
800m Run

Tuesday, October 2, 2012

Oct 3

Check out this old video. One of the first workouts we did at the gym. Pull Up bar wasn't even assembled yet.

Strength
3 x ME Shoulder Touches
or 
3 x ME Wall Walks

MetCon
3 Rounds:
15 Hang Power Clean (135#/95#)
15 Burpee

Monday, October 1, 2012

Oct 2

Strength
7 x 2 High Bar Weighted Lunge

MetCon
50-35-20
Wall Ball
Sit Up

Sunday, September 30, 2012

Oct 1

Just a video of some heavy thruster. Don't listen to the coach stumble through trying to explain the thruster. We will take care of that in class.


Strength
1 Rep Max Thruster

MetCon
Master's Chipper 2012 CF Games
For Time:
10 Deadlift (275#/185#)
20 Pull Ups
30 Box Jump 24"/20")
40 KB Swing (1.5/1)
50 Double Unders
40 KB Swing (1.5/1)
30 Box Jump (24"/20")
20 Pull Up
10 Deadlift (275#/185#)
(17min Cap)

Thursday, September 27, 2012

Sep 28

Thought this could use a re-post. Funny...yet so true sometimes.

After a little laugh, let's address the "too fast to care" category. 

Yes, sometimes it is just because your mind is somewhere else during your uncomfortable state of high intensity training. That is why we are there to come by and tell you to make corrections. Listen to these corrections and make your best effort to fix them. Will it slow you down some? Probably. That is okay, this is training. Yes, we want you to push yourself, but you have to take the time to do it right. 

The more often you do a movement correct the less time you will have to take setting up for that movement later....muscle memory (familiarity of the movement due to repetition) will take over. That is why you see Ken's Clean and Jerks in Grace all look exactly the same.  He has taken the time to perfect the Clean and Jerk and now he can do a lot of them and do them fast without risk of injury.

Now to address the Strength side. You will have less limitation in the future if you lift as heavy as possible without allowing your form to go away. Check the ego sometimes and let your self train at a lower percentage to help you stay safe and get really strong in "good / strong" positions. Not everyday is a MAX OUT day!! There is a reason it is a max lift and it is because something is starting to give out. Here is what a cycle should look like:
5 x 5 Back Squat - all 5 sets @ 70-80% (ex. 245#) (good form) 
5 x 3 Back Squat - all 5 sets @ 80-87% (ex. 275#) (good form)
5 x 2 Back Squat - all 5 sets @ 87-93% (ex. 300#) (good form)
5 x 1 Back Squat - all 5 sets @ 93-97% (ex. 315#) (good form)
We tell you 1RM Back Squat - Max out (Best form you can do!)

Today's Workout
5 x 1 Clean + 1 Front Squat
or (only if you can't squat clean)
5 x 1 Power Clean + 2 Front Squat

3 x 5 Weighted Hip Extension (Heavy / Challenging)

Wednesday, September 26, 2012

Sep 27


Strength
A1. 3 x 3 Bench Press
A2. 3 x ME Pull Up

MetCon
4 Rounds of:
400m Run
50 Air Squat
2min Rest

Tuesday, September 25, 2012

Sep 26


Skill Work
Forward Roll

MetCon
"Adrian"
Seven Rounds (or 20min AMRAP):
3 Forward Rolls
5 Wall Climbs
7 Toes To Bar
9 Box Jump (30"/24")

Monday, September 24, 2012

Sep 25

Strength
5 x 1 Press + 2 Push Press

MetCon
8 Sets of:
20 sec Hang Power Clean
10 sec Rest
20 sec Push Press
10 sec Rest
(115#/75#)

Sunday, September 23, 2012

Sep 24

Magnesium is a cofactor in bone formation and increases calcium absorption. So don't focus so much on calcium for stronger bones! Focus more on weight bearing exercise, vitamin D and magnesium to keep bones strong.  

Where can you get magnesium?
Fruits and Veggies. (dark green vegetables)
Supplement (magnesium citrate mixed in water) 

Strength
5 x 3 Back Squat

MetCon
EMOM for 10min
2 Deadlift (Heavy)
5 Burpee

Thursday, September 20, 2012

Sep 21

A.7 x 1 Hang Snatch

Or (if you can't squat snatch) do:

A. 7 x 1 Hang Power Snatch + 2 OHS

B. 5 x 2 Snatch Pulls @ 100% of Snatch

Wednesday, September 19, 2012

Sep 20

"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

Tuesday, September 18, 2012

Sep 19

Strength
3 x 3 Rope Climb

MetCon
4 Rounds of:
10 Push Up
20 Sit Up
10 Box Jump

Whole9 on Alcohol.

Monday, September 17, 2012

Sep 18

Strength
1 Rep Max - Weighted Pull Up

MetCon
For Time:
100 Thruster
(95#/65#)

Sunday, September 16, 2012

Sep 17

Can you list all of these Deadlift Faults?

Strength
1RM Push Press

MetCon
"Diane"
21-15-9
Deadlift
Handstand Push Up

Thursday, September 13, 2012

Sep 14


Strength
A. Clean - Max
B. 3 x 3 Overhead Squat

Optional Work
(Do this if you took to many rest days this week!)
2k Row

Wednesday, September 12, 2012

Sep 13

Do work.

4 Set of:
200m Run w/ Plate (45#/25#)
200m Run w/o Plate
Rest

Tuesday, September 11, 2012

Sep 12

Not an action shot, this is a Maltese and is a static strength hold (like our handstand, plank, L-sit, etc).

Strength
3 x ME Handstand Hold

MetCon
2min Max Box Jump (24"/20")
2min Rest
2min Max Push Up
2min Rest
2min Max KB Swing (1.5/1)

Monday, September 10, 2012

Sep 11

The "Dip" to go overhead.

Strength
4 x 3 Push Press
(1 x 70% / light - 1 x 80% / med - 2 x 90%)

MetCon
10 Min AMRAP
10 OH Lunge (45#/25#)
20 Sit Ups 

Sunday, September 9, 2012

Sep 10

Strength
Front Squat - Max

MetCon
3 Rounds of:
15 Chest To Bar Pull Up
20 Burpee
15 SDHP (95#/65#)

Thursday, September 6, 2012

Sep 7

A. Heavy Single Clean and Jerk
B. 3 x 3 Clean Pulls @ 105-110% of Clean
C. 10 Rep Max Back Squat Attempt @ 60-70% of BS

Wednesday, September 5, 2012

Sep 6

Also happens to be the Main Site WOD today....like we are mind readers or something. Compare your Helen to others (HERE).

"Helen"
3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull Up

Tuesday, September 4, 2012

Sep 5

" I would rather do burpees than box jumps." - Steven C.

Strength
4 x 2 Front Squat @ 90-95% 1RM

MetCon
"Steven C."
For Time:
50 Burpee Box Jump (24"/20")

Monday, September 3, 2012

Sep 4


Strength
4 x 5 Push Press
(1 x 5 @ 60% / 1 x 5 @ 70% / 2 x 5 @ 80% of 1RM)

MetCon
"EST Test WOD"
For Time:
500m Row
15 Pull Up
30 Push Up
40 Sit Up
50 Air Squat
400m Run

Thursday, August 30, 2012

Aug 31

Strength
A. 3 x 3 Back Squat @ 80%
B. 3 x 3 Clean Pulls @ 100% of Clean
C1. 3 x 10-20 GHD Sit Up
C2. 3 x 15-25 Hip Ext.

Wednesday, August 29, 2012

Aug 30

Strength
5 x 2 Push Jerk

Endurance
2 x 800m Run
(3 min rest between runs)
2 x 1000m Row
(3 min rest between rows)
* Full recovery between run and row*
**Do in any order but runs must be back to back and vice versa**

EST will be CLOSED Monday (9/3)

Tuesday, August 28, 2012

Aug 29

Similar chipper....but harder.

For Time:
30 Lunge
20 Pull Up
30 Box Jump 20"
20 Ring Dip
30 Knee To Elbow
20 KB Swing
30 Sit Up
20 Superman
30 Wall Ball (20#/14#) 

Monday, August 27, 2012

Aug 28

What is the difference between these front squats? Which is better?

Strength
5 x 3 Front Squat @ 80-85% 1RM
(Same weight as last weeks doubles)

MetCon
3 Rounds of:
15 Thruster (95#/65#)
400m Run

*EST will be Closed Monday Sep 3rd*

Sunday, August 26, 2012

Aug 27

This is why we don't sell all those products you guys ask about. We are here to give you the best product we can offer and that is fitness (health). Come and get it!

Strength
Heavy Single
Snatch

MetCon
EMOM for 8min
2 Power Snatch @ 60-70%
5 Pull Up or 2 Muscle Up
(Must do Ring Rows if you do not have a Pull Up unassisted...No bands today)

Thursday, August 23, 2012

Aug 24

This is just fun.

A1. 5 x 3 Deadlift (Perfect Form)
A2. 5 x 3 High Box Jump

Aug 23

3 Rounds of:
400m Run
30 Sit Up
400m Run
30 Grasshopper

Tuesday, August 21, 2012

Monday, August 20, 2012

Aug 21


Strength
5 x 2 Front Squat @ 80%

MetCon
"Randy"
75 Snatch
(75#/55#)

Aug 20

Strength
Clean - Heavy Single

MetCon
15min AMRAP
10 KB Swing
10 Box Jump
10 Ring Dip

* Reminder*
- Shirts will be charged to your account today.
- Muscle Up Clinic this Sat @ 11am - $20 for members

Thursday, August 16, 2012

Wednesday, August 15, 2012

Aug 16


15min AMRAP
200m Run
40m Broad Jump
200m Run
40m Bear Crawl

Aug 15

Strength
3 x 5 Weighted Pull Up
or 
3 x Max Pull Up

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
30 Sit Up
30 Lunge

Tuesday, August 14, 2012

Aug 14

Skip to 8:10 to see some Squat Clean Thrusters

Strength
4 x 4 Back Squat

MetCon
For Time:
30 Squat Clean Thruster (135#/95#)

Sunday, August 12, 2012

Aug 13

Strength
1-1-1-1-1
Split Jerk

MetCon
4 Rounds of:
20 Jump and Touch (12"/8")
15 Deadlift (185#/115#)
10 Clapping Push Up

Thursday, August 9, 2012

Aug 10

Skill / Speed Work
3 x 3-5 Tall Snatch (Light or PVC)

Strength
A1. 4 x 3 Back Squat @ 85% of 1RM
A2. 4 x Max Rep HSPU

Classes are as usual today.

Wednesday, August 8, 2012

Aug 9

Ken is out today, but you have no excuse. Our friends across the street will be opening up the gym in the morning and I will have the place open all afternoon. So come in and do the workout!!

Endurance
1 Mile Run
Full Recovery
1000m Row

You can choose what order to do these in. My suggestion is, if you want to PR one do that one first.

Tuesday, August 7, 2012

Aug 8

Strength
5 x 1-3 Skin the Cat

MetCon
5 Rounds of:
10 Pull Up
15 Box Jump
20 Grasshopper

Monday, August 6, 2012

Aug 7

Strength
5 x 1 Power Clean + 2 Front Squat
(Go heavier than last time)
Compare to (7/23)

MetCon
"Death By Clean and Jerk"
(135#/95#)

* 1C&J in the first minute, 2 C&J in the second min.....continue this until you are unable to complete the set number of Clean and Jerks in given minute.

Aug 6

Strength
5 x 2 Push Press + 1 Push Jerk

MetCon
10min AMRAP
5 Hang Power Snatch (95#/65#)
7 Burpee
9 Toes To Bar
 


Thursday, August 2, 2012

Aug 3

 
CrossFit Total tomorrow @ 11am. If you are coming to the CFT, take a rest day. That being said today's workout is programmed for those of you that will not listen to me :)

3-3-2-2-1-1-1
Weighted Pull Ups
or
4 x Max Rep Pull Ups

Cash Out 
(only if not doing CFT)
1min Max Cal Row

Wednesday, August 1, 2012

Aug 2

Start thinking about getting some rest and recovery for the CFT this Saturday @ 11am. For those of you that won't take a day off or are not going to make it this weekend here is your workout.

4 Sets of:
400m Run
20m Broad Jump
2min Rest

Aug 1

Reminder: We are doing a CrossFit Total on Saturday @ 11am
Follow by a Social Gathering

For Time:
21-15-9
SDHP (95#/65#)
KB Swing (1.5/1)
Box Jump (24"/20")

Monday, July 30, 2012

July 31

Reminder: We are doing a CrossFit Total on Saturday @ 11am
Follow by a Social Gathering
Strength
3-3-3 Press @ 75% or less of 1RM

MetCon
10min AMRAP
5 Pull Up
10 Push Up
15 Air Squat

Sunday, July 29, 2012

July 30

Reminder: We are doing a CrossFit Total on Saturday @ 11am
Follow by a Social Gathering

That being said, this weeks program is based on preparing you for Saturday. We want as many people as possible to come in for the CFT. These benchmarks are important to track your progress.

Strength
3-3-3 Back Squat @ 75% of 1RM

MetCon
For Time:
10 Squat Cleans
50 Sit Ups
8 Squat Cleans
40 Sit Ups
6 Squat Cleans
30 Sit Ups
4 Squat Cleans
20 Sit Ups
2 Squat Cleans
10 Sit Ups

Thursday, July 26, 2012

July 27

1-1-1-1-1-1-1
Overhead Squat

Cash Out
1000m Row AQAP

July 26

Strength
3 x 5-10 Wall Climb (2min)

MetCon
3 Rounds of:
800m Run
30 Sit Up
30 Superman

Tuesday, July 24, 2012

July 25

L-Sit
V-Sit
Manna

Strength
3 x Max L-Sit Hold

MetCon
"2008 CrossFit Games WOD"
5 Rounds of:
5 Deadlift (275#/185#)
10 Burpee

Ken C. on today's workout (HERE)