Wednesday 150128 BAFD 3

Posted by Costello - January 27, 2015 - WOD
0

BAFD – Bring a Friend Day – 3 of 3

Come one, come all!

Class Schedule

Niki...you're personal judge AND cheering section

Niki…you’re personal judge AND cheering section

Rope Climb Technique and Practice

“Life”
Teams of 2
Partner 1 Completes 20 Strict Handstand Push Ups (Beginners – Hand Release Push-ups)
while
Partner 2 Completes 2 Legless Rope Climbs (Scale – 10 L-Pull-ups, Beginners – 20 Strict Pull ups) and Switch Stations
Then
20 Partner Burpee Wallballs*
Then
40 Hang Squat Clean (135/95) Beginners – KB Swings
Then
40 Front Rack Lunge Steps (135/95)

*Partner 1 and Partner 2 stand side by side. Partner 1 squats and throws the wall-ball up and toward Partner 2. Partner 1 immediately does a burpee while Partner 2 catches the wall ball, squats and throws the ball up and toward Partner 1. Repeat.

Post Times to Comments

Extra Work

EMOM – 10 Minutes
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

3 RFT:
20 Calories on Rower
20 Calories on Assault Bike

2015-01-28

Tuesday 150127 BAFD 2

Posted by Costello - January 26, 2015 - WOD
0

BAFD – Bring a Friend Day – 2 of 3

Come one, come all!

Class Schedule

Our first Foundations Seminar is this Saturday at 11 AM.

The seminars on Saturday will allow athletes to focus on proper movement, scaling, and progressions for:

Snatch
Clean and Jerk

Expect to walk away with information on mobility exercises as well as some basic programming for strengthening some of the movements. There is a 15 person cap on each seminar in order to ensure a quality coach to athlete ratio.

We’re requiring that new members attend both seminars within the first 4 months of their membership.

Since CrossFit is constantly varied, with sometimes multiple movements being covered in a single class period, it can be difficult to focus on more difficult modalities. Even veteran CrossFitters can feel like they aren’t getting over “the hump” toward proficiency of movement. So even if you’re not new – you’ll benefit from attending one of our Foundations Seminars.

The seminars will normally be $40. Since we’ll be offering a 25% discount code for brand new members that register in their first 30 days of membership – we want all of our members to have that opportunity as well.

Use discount code VIRTUOSITY to receive 25% off until March 1st on all Foundations Seminars.

REGISTRATION LINK

These....are plank ups

These….are plank ups

Pull-up Progression
#domorepullups

“Lucky Charms”
Teams of 2:
For time:
40 Burpee Box Jump (20″)
30 Snatches (155/105) Beginners – Overhead Squats
40 Burpee Box Jump (20″)
30 Clean and Jerks (155/105) Beginners – KB Swing
40 Burpee Box Jump (20″)
30 Thrusters (155/105)
*Share reps as needed

Post Team Names and Times to Comments

Extra Work

EMOM – 10 Minutes
Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.

2015-01-27

Monday 150126 Bring a Friend Day #1

Posted by Costello - January 25, 2015 - WOD
0

BAFD – Bring a Friend Day – 1 of 3

Come one, come all!

Class Schedule

Our first Foundations Seminar is this Saturday at 11 AM.

The seminars on Saturday will allow athletes to focus on proper movement, scaling, and progressions for:

Snatch
Clean and Jerk

Expect to walk away with information on mobility exercises as well as some basic programming for strengthening some of the movements. There is a 15 person cap on each seminar in order to ensure a quality coach to athlete ratio.

We’re requiring that new members attend both seminars within the first 4 months of their membership.

Since CrossFit is constantly varied, with sometimes multiple movements being covered in a single class period, it can be difficult to focus on more difficult modalities. Even veteran CrossFitters can feel like they aren’t getting over “the hump” toward proficiency of movement. So even if you’re not new – you’ll benefit from attending one of our Foundations Seminars.

The seminars will normally be $40. Since we’ll be offering a 25% discount code for brand new members that register in their first 30 days of membership – we want all of our members to have that opportunity as well.

Use discount code VIRTUOSITY to receive 25% off until March 1st on all Foundations Seminars.

REGISTRATION LINK

Hangin' out at the WLC Prelim

Hangin’ out at the WLC Prelim

Pull-up Progression Warm-up

Front Squat
Build to a heavy set of 6

“Frosted Flakes”
Teams of 2

60 Chest to Bar Pull-Ups
60 Calorie Row
15 Synchronized Overhead Squats (135/95)
10 Synchronized Overhead Squats (155/105)
5 Synchronized Overhead Squats (185/135)

*16 Minute Time Cap

Post Team Names and Times to Comments.

Extra Work

3×1 Squat Snatch, across at 90%

3 sets of muscle ups, across at 70% of best max set – rest as needed between sets.

2015-01-16

Sunday 140125 Front Squat + Sit-ups, Burpees

Posted by Costello - January 24, 2015 - WOD
0
Anita with a BIG pull

Anita with a BIG pull

Front Squat
On the Minute x 10
3 Reps

Cashout
For Time:
100 Abmat Situps
On the Minute – 7 Burpees

Post time to comments.

2015-01-25

Saturday 150124 Fight Gone Bad

Posted by Costello - January 23, 2015 - WOD
0

Chili Cook-off Today at 12 pm!

Mike D

Mike D

“Fight Gone Bad”

3 Rounds:

1:00 – Wallballs (20/14)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest

Compare Scores HERE and HERE.
Post New Scores to Comments.

Extra Work

Clean and Jerk Complex
work up to a heavy complex of: Squat Clean + Front Squat + Jerk

2015-01-24

Friday 150123 Strict Pull ups, Hang Clusters, Row, Bench

Posted by Costello - January 22, 2015 - WOD
0

The Paleo Chili Cook-off is tomorrow at 12 PM

Step 1 – RSVP
Step 2 – Bust out the crockpot and whip up your family’s ancient, award winning paleo chili recipe
Step 3 – Show up, taste other chili’s, get all the votes, win the best chili at CFM!

Please RSVP online using this link or write your name on the WLC whiteboard at the gym.

Uncle Tom

Uncle Tom

5 Rounds

1:00 – Strict Pull-Ups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Post Movement Totals to Comments.

Extra Work

AMRAP – 6 Minutes
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall

2015-01-23

Thursday 150122 Agility Day

Posted by Costello - January 21, 2015 - WOD
0

I’d like to give everyone the heads up on our new Foundations Seminars.

Travis and I have been working hard to provide everyone more opportunities to work on the more difficult aspects of their CrossFit game.

That’s why we’ve chosen to add two 90 minute seminars, twice a month, on Gymnastics and Olympic Weightlifting. These seminars will allow athletes to focus on proper movement, scaling, and progressions for:

Snatch
Clean and Jerk

Pull-ups (kipping/butterfly) to Muscle-ups
Push-ups to Handstand Push-ups
Squats to Pistols (One Legged Squats)

Expect to walk away with information on mobility exercises as well as some basic programming for strengthening some of the movements. There is a 15 person cap on each seminar in order to ensure a quality coach to athlete ratio.

We’re requiring that new members attend both seminars within the first 4 months of their membership.

Since CrossFit is constantly varied, with sometimes multiple movements being covered in a single class period, it can be difficult to focus on more difficult modalities. Even veteran CrossFitters can feel like they aren’t getting over “the hump” toward proficiency of movement. So even if you’re not new to CF – you’ll benefit from attending one of our Foundations Seminars.

The seminars will normally be $40. Since we’ll be offering a 25% discount code for brand new members that register in their first 30 days of membership – we want all of our members to have that opportunity as well.

Use discount code VIRTUOSITY to receive 25% off until March 1st on all Foundations Seminars.

Our first Foundation Seminar on Olympic Lifting is next Saturday, January 31st at 11 AM.
Our next Foundations Seminar on Gymnastics is on Saturday, February 28th at 11 am.

Register for the January 31st Olympic Lifting Seminar using this link.

-Coach Pat

The oool' 2k row.

The oool’ 2k row.

Pull-up Progression
#domorepullups

Don’t forget to include your cool-down activity for pull-ups!

“Agility Day”
“Death by 10 Meters”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible.
This will be done inside the gym.

Compare your time to HERE.

Post highest completed round to comments.

2015-01-22

Wednesday 150121 Banded Deadlifts + Deadlifts, DUs

Posted by Costello - January 20, 2015 - WOD
0

Did you miss the WLC Prelim workout on Sunday?

The make-up is tomorrow night, Thursday, January 22nd at 7 pm.

Get ready!

Greg

Pull-up Progression
#domorepullups

Banded Deadlift
Build to a Heavy Set of 2

EMOM – 8 Minutes

Odd Minutes – 7 Deadlifts (65%)
Even Minutes – 60 Double-Unders

Post Weights to Comments.

2015-01-21

Tuesday 150120 Lateral Burpees, C2B Pull ups, Power Cleans

Posted by Costello - January 19, 2015 - WOD
0

Paleo Chili Cook-Off

Saturday, January 24th at 12 pm
CrossFit Mendota

RSVP online HERE or by writing your name on the WLC whiteboard.

Reminder – there is an 8 person minimum for WLC events. If by Friday night there are less than 8 people, we will cancel the event and notify those who have RSVP’d,

The scene pre-WLC Prelims....

The scene pre-WLC Prelims….

Pull-up Progression
#domorepullups

Remember – posting a video of your pull-up PR on social media with #domorepullups earns you some free CFM swag!

“Captain Crunch”

Teams of 2
AMRAP – 20 minutes
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

Post Creative Team Names and Scores to Comments.

2015-01-20

Monday 150119 Thruster, Front Squat, Wall Ball

Posted by Costello - January 18, 2015 - WOD
0
Michele at the WLC Prelim

Michele at the WLC Prelim

“Cookie Crisp”
For time:
21 – 15 – 9
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14) L3 – (30/20)

Post Times to Comments.

Extra Work

AMRAP – 3 Minutes
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS, 135/95
Score is number of OHS

2×10 Back Squat

2015-01-19

Call 651-237-5989 or email us to set up your FREE CrossFit Intro session Today!