July 1

The In-House Competition was a huge success. Thank you to everyone that came out and participate, help and/or watched and cheered. Congrats to Matt and Lindsay who both took first place overall. If you see them at the gym, they are the ones to beat!

EST will be CLOSED this Thursday and Friday. We will be open on Saturday for both class and open gym. Check Facebook to see if any of the trainers decide to open up the gym on Thursday or Friday for open gym times.

Strength

5 x 2 1-1/4 Front Squat

MetCon

50-40-30-20-10

Lunge

Sit Up

June 29

Your warm up area is all set up.

In-House Competition starts at 10:30am. We will hopefully be finishing by early afternoon (2-3ish). 

Here are the workouts:

AirDyne WOD

2:00 Max Calorie on the AirDyne

*This workout can be done at anytime during the day except for after the final WOD.

WOD #1 - Clean and Jerk Ladder

Men's Stations - 95# - 115# - 135# - 155# - 175# - 185# - 195# - 205# - 215# - 225#

Women's Stations - 55# - 65# - 75# - 85# - 95# - 100# - 105# - 110# - 115# - 125#

*Lifts will start at the top of each minute were you will have :45 to complete a Clean (Full Squat) and Jerk and then :15 to transition to the next station.
*Both the Clean and the Jerk count as a point. So if you clean the weight but do not jerk it you will still receive credit for the clean.
*If you fail you may try again as long as you get it done before the :45 is up or you may choose to complete as many deadlifts as possible within the remainder of your :45. The number of deadlifts will be the tie breaker at that station.
*If you make it to the final weight you will complete as many reps as possible at that weight.

WOD #2 - Power Snatch / Burpee AMRAP

7:00 AMRAP

   7 Power Snatch - 95# for Men / 55# for Women

7 Burpee

WOD #3 - Chipper

Men's Chipper

200m Run

21 Pull Up

15 Handstand Push Up

9 Deadlift - 275#

15 Toes To Bar

21 Box Jump - 24"

200m Run

Women's Chipper

200m Run

15 Pull Up

10 Handstand Push Up to a 25# Plate and AB-Mat

5 Deadlift - 155#

10 Toes To Bar

15 Box Jump - 20"

200m Run

Bonus WOD - Muscle Up / Strict Pull Up

Men can complete as many muscle ups as possible in 1:00 immediately following the chipper.

Women can complete as many strict pull ups as possible in 1:00 immediately following the chipper.

*Every rep will subtract :05 from your chipper time.

June 28

In-House Competition this Saturday @ 10:30am. Workouts will be posted tonight (Friday). Only the Rx'd WODs will be posted. We will go over the Scaled workouts the day of. If you are competing take today as a rest day.

CrossFit WOD

A. 5 x 1 Hang Clean + Clean & Jerk

B. 10 Turkish Get Up

C. 3 x ME L-Sit

Weightlifting WOD

A. 3 x 1 Snatch 85%-90%

B. 3 x 1 Clean & Jerk 85%-90%

C. Front Squat - Heavy Single

The gym will be CLOSED next Thursday & Friday.

June 27

CrossFit WOD

A. 4 x 1:00 ME Double Under (1:00 Rest)

B. 10:00 AMRAP

5 Ring Dip

10 Pistol

200m Run

Weightlifting WOD

A. Clean - Max

B. 3 x 2 Front Squat @ 80%

C. 3 x 2 Clean Pull @ 90%

In-House Competition this Saturday! Do it!

I suggest taking a day or two off if you plan to do the competition.

June 26

Strength

A1. 3 x 10-15 Supine Ring Row

A2. 3 x 5 Long Broad Jump

MetCon

21-15-9

SDHP (95/65)

Burpee

In-House Competition is this Saturday! Sign up in the gym. Don't miss out!

June 25

Ken can relate.

Strength

A1. 3 x 10e leg - KB/DB Weighted Step Up

A2. 3 x 10 Strict Toes To Bar

MetCon

12-9-6

KB Swing

Box Jump (30"/24")

Strict Pull Up

Weightlifting WOD
A. Snatch - Max
B. 3 x 3 Snatch Pull 70-80%
C. 3 x 3 Back Squat 75%

In-House Competition this Saturday. I expect everyone to be there! Sign up sheet is in the box.

June 24

In-House Competition this Saturday!

Strength - CF

3 x 5 Press

Strength - WL

3 x 3 Press

MetCon

Teams of 2 - 8 Rounds of:

5 Hang Power Clean

5 HSPU

June 21

300kg = 660lbs

Last day of Benchmarks. Back to normal next week....

CrossFit WOD

Back Squat - Max

Deadlift - Max

Weightlifting WOD

A. 6 x 1 Jerk

B. 3 x 3 Push Press

C. 3 x 5 RDL

In-House Competition Sat June 29th @ 10:30am. Sign Up!! We will do both competitive and non-competitive divisions. So no excuses! Be there!! Sign up sheet is in the box by the whiteboard.

June 20

One of my old favorites.

Benchmark week continues....

"Helen"

3 Rounds of:

400m Run

21 KB Swing (1.5/1)

12 Pull Up

Weightlifting WOD

A. 4 x 1 Pause Clean (Above Knee)

B. 4 x 1 Clean @ best pause clean

C. 4 x 1 Front Squat

June 19

Benchmark Week Continues....

1-3 x 40yd Sprint (Best time to 1/10 of sec)

-Full Recovery-

1 x 400m Run

-Full Recovery-

ME Plank Hold

Everyone has to warm up exactly like this for the 40m Sprints!

Warm Up:

200m Jog

3-4 x 40yd Run @ 50-80%

June 18

Everyone is doing it!

Benchmark Week continues....

Choose one:

Isabel

30 Power Snatch

135/95

or

Randy

75 Power Snatch

75/55

Weightlifting WOD

A. 4 x 1 Pause Snatch @ Knee

B. 4 x 1 Snatch @ best Pause Snatch weight

C. 4 x 2 Overhead Squat

June 17

Benchmark Week!

Record each workout you do this week. Everyday will be some kind of benchmark workout that we will repeat. This is to keep track of progress or lack of. 

"Fran"

21-15-9

Thruster (95#/65#)

Pull Up

June 14

CompWOD and Social Gathering tonight @ 6pm.

CrossFit WOD

A. 3 x 4 Back Squat

B. 3 x ME HSPU

C1. 3 x 10-15 Weighted GHD Sit Up to Parallel

C2. 3 x 10e leg - Single Arm OH Lunge

Weightlifting WOD

A. 5 x 1 Power Clean + Split Jerk

B. 5 x 1 Power Snatch + 2 OHS

C. 3 x 5 RDL

Tonight's CompWOD is:

(Choose one)

"Rahoi"

12min AMRAP

12 Box Jump (24/20)

6 Thruster (95/65)

6 Bar-facing Burpee

or

"J.J."

Alternating Sets of:

1-2-3-4-5-6-7-8-9-10

Squat Clean (185/125)

10-9-8-7-6-5-4-3-2-1

Handstand Push Up

June 13

Plyo Push Up

CompWOD and Social this Friday @ 6pm!

CrossFit WOD

Strength

EMOM for 4 min

15 Double Under

10 Plyo Push Up (45/25)

MetCon

4 Rounds of:

400m Run

25 Sit Ups

Weightlifting WOD

A. 6 x 2 Hang Clean (Above Knee)

B. 4 x 3 Clean Pull 

C. 3 x 2 Front Squat

June 12

CompWOD and Social this Friday @ 6pm.

Strength - CF

Push Press - Max

Strength - WL

A1. 3 x ME Ring Dip

A2. 3 x 5 High Box Jump

MetCon

3 Rounds of:

7 Power Clean

21 Pull Up

June 11

CompWOD and Social Gathering this Friday @ 6pm.

EST Annual In-House Competition Sat. June 29th @ 10:30am.

CrossFit WOD

Strength

A1. 4 x 10 KB Swing (Heavy)

A2. 4 x 10 Toes To Bar

MetCon

Tabata Squat

Rest 2 min

Tabata Burpee

Rest 2 min

Tabata Jumping Lunge

Weightlifting WOD

A. 8 x 1 Hang Snatch (Knee)

B. 4 x 2 Snatch Pull

C. 3 x 6 Back Squat

This week will be similar to last week for technique purposes. Next week we will start mixing it up a little more.

June 10

Watch the bar path off the ground.

If you are doing the weightlifting program then your strength will be different on the days you are coming in for CrossFit. This is so you don't over due it on the weights. 

WL= Weightlifting

CF = CrossFit

Strength - CF

Clean - Max

Strength - WL

5 x ME Strict Pull Up

MetCon

Teams of 2 - Alternate each set

8 Sets of:

200m Run

10 Ring Dip

10 DB Thruster

June 7

Old but good one. Don't be the "too fast to care" guy!

CrossFit WOD

A. 3 x 6 Back Squat

B. 3 x ME Strict Pull Up

C. ME Kipping Pull Up

D. 50 Pistol AQAP

Weightlifting WOD

A. 6 x 1 Split Jerk w/ 3 sec Pause in Split

B. 4 x 3 Snatch Hang (Mid-Thigh) High Pull

C. 3 x 5 Snatch Pull Under (Unloaded)

There will be a change to a new weightlifting schedule next week and from here on out. This is to ensure we have plenty of equipment, space, and coaching. The new schedule will be Tue / Thurs / Fri or Sat.

June 6

Are you ready?

EST In-House Competition Sat. June 29th.
Sign Up sheet is by the whiteboard.

Every 6 min for 5 sets:

200m Sprint

400m Run

Rest the remainder of the 6 min.

- Recover -

2 min Max Calorie - Airdyne 

June 5

Part A of today's weightlifting WOD

CrossFit WOD

Strength

5 x 3 Push Press @ 90% (Heavy)

MetCon

3 Rounds of:

5 Deadlift (275/185)

10 HSPU

15 Toes To Bar

Weightlifting WOD

A. 6 x 2 High Hang Clean + 1 Jerk

B. 4 x 3 Clean Pull @ 100-110% of Clean

C. 3 x 3 Front Squat

June 4

Strength

EMOM for 5 min (Choose one)

A. 3-5 Pull Up

B. 1-4 Muscle Up

MetCon

Teams of 2 - Alternate each round

10 Rounds of:

12 KB Swing

200m Run

June 3

Here is a suggested schedule for the weightlifting program.

-If you workout 3 days a week and want to do weightlifting then do it M/W/F.

-If you workout 4 days a week then do M/W/F weightlifting and T or TH or Sat CrossFit.

-If you workout 5 days a week then do M/W/F weightlifting and T/Sat CrossFit.

This first cycle is going to be a short 4 week cycle to let you guys try it out. It is designed around technique in the Olympic lifts and gaining strength.

CrossFit WOD

Strength

5 x 1 Clean @ 90% of Max

Work on good technique and speed.

We will max out next week. Try to be efficient in your lifts today so we don't fall apart when we max.

MetCon

"Omar" w/ just burpees

10 Thruster

15 Burpee

20 Thruster

25 Burpee

30 Thuster

35 Burpee

(95/65)

Weightlifting WOD

Day 1 (Monday)

A. 8 x 1 High Hang Snatch

B. 4 x 3 Halting Snatch Deadlift (to knee)

C. 3 x 6 Back Squat