Monday 01 Jan 2017 New Years!

So enough people asked about it, that I decided to post a WOD for New Years.  I will be there tomorrow to sweat out the alcohol with you, so let’s ring in the New Years Centurion style!  Start time will be 1200 to give athletes ample time to wake up caffeinate and hydrate.

Warm Up

100 single Unders
10 PVC OHS
10 kip swings
10 jumping pull ups
10 unbroken DU or 30 SU

New Years 2018!

20+18 reps = 38 reps /3:80 = 4:20 rest

3 rounds, each round for time, of: 38 Pull-ups 38 Snatches, 75/55 lbs 38 Double Unders Rest 4:20 between each round.


Also on that note, the rest of the week will be back to our regular schedule

Saturday 30 December 2017

1000

Warm-up
Coach's choice

WOD
Deck of Death..!
For time: Flip cards from a standard 54-card deck (including 2 jokers). The number on the card equals the number of reps (face cards = 10, Aces = 15). Spades = Mountain Climbers (LEFT+RIGHT=1) Hearts = Push-ups Clubs = Lateral Jumps (over a KB, LEFT+RIGHT=1) Diamonds = sit-ups Jokers = 20 wall balls (20/14 -10/9)

Wait for last athlete to finish before flipping the next card.

Friday 29 December 2017

1130-1300

Warm-up
2 rounds:
10 burpees
10 kettle bell goblet squats, light weight
10 kettle bell swings, light weight
10 sit-ups
10 pushups
10 kip swings

Strength
3x10 double kettle bell front rack lunges
rest as needed between sets

WOD
Chipper
50 DL 185/120#
40 pull-ups
30 front squats 185/120#
20 ring dips
10 thrusters 185/120#

Thursday 28 December 2017

1130-1300

Warm-up
4 min jump rope
cat/cow stretch
10 kip swings
PVC Burgener warm-up for clean

Strength
3x ME pull-up hold

WOD
10-9-8-7-6-5-4-3-2-1
Shuttle runs 50"
GHD sit-ups
Hang power cleans 135/95#

Wednesday 27 December 2017

1130-1300

Warm-up
25 burpees
5 shuttle runs
10 each PVC PT/ATW/GM

Strength
3 rounds, 30 seconds each station:
5 strict press
5 kettle bell bent rows each arm
5 push press

10 min AMRAP
15 burpee box jump overs 24/20"
12 DL 155/125#

Tuesday 26 December 2017

Just a reminder, we are open this week from 1130-1300. Hope to see you there!

Warm-up
2min jump rope
5 shuttle runs
High knees
Butt kickers
Side lunges
Broad jumps
Spider man
Burpee sprints

WOD
12 min clock, 4 rounds of:
1 min kettle bell snatches 53/35
1 min sit-ups
1 min lunges

Post WOD
mobility and skill work time

Sunday 24 Dec 2017 1000 12 Days of Christmas

Twelve Days of Christmas

This is the big one!  We designed this just for our athletes who apparently have nothing better to do than torture themselves just before Christmas.  After you finish this workout, you will be ready to face Christmas dinner with confidence that your caloric deficit will cover whatever your family throws at you!  Merry Christmas!  

PS- Sorry We pushed this back a day.  Due to my getting a CQ shift at the last minute, I won’t be able to coach Saturday.

WARM UP

Coaches Choice

12 Days of Christmas

1 bar muscle up

2 body weight dead lift

3 30m sled pull

4 400m run

5 thruster 95/65#

6 burpee box jump over

7 snatch 95/65#

8 Pull ups

9 KBS 53/35

10 Jumping squats

11 double unders

12 Wall Balls

Friday 22 Dec 2017 1130-1300

Note:  I got hosed and have to cover down on someone else’s CQ shift, so this workout may get canceled.  Keep watching the blog, and I will post it by NLT 0730 am.


WARM UP

Run 400m

10 PVC thrusters
10 lunges
10 push ups
10 unbroken double unders

METCON

Complete as many rounds as possible in 25 mins of: 150 Double Unders 125 Kettlebell Swing (Russian)s 100 Air Squats 80 Shoulder Press, 45 lbs 60 Hang Power Cleans, 95 lbs 40 Front Rack Walking Lunges, 95 lbs 20 Burpee Over Bars

Holiday Schedule

Just posting the schedule for the remainder of the holiday season.

Tomorrow regular schedule
Friday- Training Holiday 1130-1300
Saturday- 1000 12 days of Christmas
Monday- Off
Tues-Friday- 1130-1300
Saturday- 1000
Monday- Off

Thurs 21 Dec 17

WARM UP

1 lap ea

High knee
Butt kickers
Carioca
Shuffle
Inchworm
Bear crawl

10 PVC Thruster
10 sit ups
10 hand release push up

STRENGTH

Back Squat
3/2/1 reps
75/85/95% 1RM

METCON

5 rounds for time of: Run, 200 m 15 Thrusters, 75/55 lbs

Wed 20 Dec 17

WARM UP

Run 400m

3 Rounds

2 wall walks
5 banded good mornings
5 pvc OHS

Followed by

10 shoulder sweeps ea side
10 unbroken double unders

SKILL

EMOM 10

Hand Stand Push Up

Scale as necessary.  If you can’t do hand stand push ups, but can do handstands on the wall, do negatives.  If you can’t do hand stands on the wall do wall walks.  Etc.  The goal is to get to hand stand push ups on the wall.


METCON

3 rounds for time of:

10 OHS 135/95 lbs

50 Double Unders

Tuesday 19 Dec 17

WARM UP

1 lap each

High knee
Butt kick
Carioca
Shuffle
inchworm

10 each
Kip swing
Banded good morning
Naked bar strict press

STRENGTH

3/2/1 Dead lift
75/85/95% of 1RM

METCON


Complete as many rounds as possible in 5 mins of: 15 Kettlebell Swings, 70/53 lbs 30 Double Unders

Sorry I’m postin super late. Got sick.

Monday 18 Dec 17

WARM UP

400m run

3 rounds
5 kip swings
5 hand release push up
5 air squat w/ 2 second pause at bottom

10 shoulder sweeps


METCON

Angie

For time: 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats

Saturday 16 Dec 17 cancelled

Class is cancelled.  I’ll be posting the holiday schedule as soon as possible.  Thanks

1730 15 Dec17 Canceled!

Sorry to have to cancel again.  The health issues in my family have started again.  I will be back as soon as they have resolved.  Thanks for all your patience and support. -Coach Jake

Friday 15 Dec 17

Warm Up

400m run

3 rounds

5 kip swing
10 push up
15 naked bar thruster


METCON

3 rounds for time of: 30 Pull-ups 30 Deadlifts, 155/115 lbs 30 Box Jumps, 24/20 in


Sorry for posting so late. Enjoy! -Coach Jake (from State Farm)

Thursday 14 December 2017

All classes on for today!

Warmup
Quick feet
High knees
Butt kickers
Carioca
Shuffles
Side lunge
Broad jump
Inch worm
Bear crawl
Crab walk
4xSprints

WOD
Fight Gone Bad Style
10 rounds
30 sec Jumping alt lunges
30 sec rest
30 sec Dips
30 sec rest
30 sec Body-weight deadlifts
30 sec rest
30 sec Handstand push-ups

add up total reps for each movement

Wednesday 13 December 2017

0515 & 1130. No 1730.

Today we have another Festive Birthday WOD and a little bird told me that there would be paleo friendly treats at the lunch Open Gym time...!

Warmup
400m run
2min Jump rope
Arm swings
Leg swings
Kip swings
PVC ATW/PT
28 air squats
28 push ups

Hannah's Festive 28th Birthday WOD!
For Time:
Buy in: 89s plank hold
12-13-28-13-12
Pull-up
Abmat sit-up
Kettle bell swing 53/35

Tuesday 12 December 2017

Schedule updates this week..
Tuesday 0515 & 1130. No 1730.
Wednesday 0515 & 1130. No 1730.
Thursday 0515 & 1130. 1730 is a maybe, stay on the lookout.

Warmup
400m run
2 min jump rope work
3x 30s plank
3x 30s bridge plank
6 position lat activations
Arm swings/leg swings

0515 class will do Phil's Festive 27th Birthday WOD
1130 can do Monday's posted WOD

Monday 11 December 2017

0515 & 1130 classes. No 1730 class.

Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over

Strength:
Strict press
5 @ 70% 1 Rep training max (90% of 1RM)
5 @ 80%
5 @ 95%
ME @ 70%

WOD:
For Time
800m run
50 alternating kettle bell clean and jerks 53/35
15 burpee pull-ups

Saturday, 9 December 2017

Warm up
5:00 jump rope warm up
1 lap walking lunges
3 wall walks
5 pull ups
10 kettlebell swings (53/35)

WOD
with partner
200 double unders
100 sntaches (however) (115/85)
200m run (each athlete, relay style) x 2
100 kettlebell swings (53/35)
30 handstand push up
50 pull ups
200m run athletes run together

1730 canceled Friday 08 Dec 17

Unfortunately, I have to cancel the evening classes today due to a family emergency.  Angela will cover the 1130. I apologize for the inconvenience.  We should be good for saturday.

Friday, 8 December 2017

Warm up
10 kipping swings
10 air squats
10 PVC pass through
10 PVC ATW
10 PVC snatch balance
10 PVC BTN push press
10 GHD sit ups
200m jog

Strength
5 sets of 5 back squats (185/155)

WOD
20:00 AMRAP
5 pull ups
10 wall balls (20# to 10'/14# to 9')
15 power snatch (75/45)

Thursday, 7 December 2017

Warm up
5 hand release push ups
10 air squats
:30 alternating warrior squats
5 burpees
4 box step and step down
15 banded good mornings
20 abmat sit ups

Strength
Every :90 x 6
2 reps pausing power clean (pause at knee, mid thigh, and the catch)
50% / 55% / 60% / last 3 at 65% 1RM power snatch

WOD
4:00 AMRAP
400m run
21 power clean (135/95)
15 burpee box jump overs
rest 4:00
4:00 AMRAP
400m run
21 power clean (115/80)
15 burpee box jump overs
4:00 rest
4:00 AMRAP
21 power clean (95/65)
15 burpee box jump overs

Wednesday, 6 December 2017

Warm up
50 single unders
1 lap walking lunges
5 push ups
5 knees to elbow
BB only
5 good mornings
5 back squats
5 strict press
5 front squats
5 stiff-legged deadlift

Strength
5 sets of 5 snatch (135/95)

WOD
100 double under buy-in
5 rounds
15 box jumps (24/20")
15 Sumo deadlift high-pull (115/85)
15 burpees
15 toe to bar
100 double under cash-out

Tuesday, 5 December 2017

Warm up
Samson stretch (:20 each side)
Spiderman and reach (:20 each side)
10 PVC Pass through
10 scap retractions
10 air squats
10 kipping swings
3 wall walks

Strength
5 sets of 5 front squats (185/155)

WOD
10:00 EMOM
5 power cleans (155/110)
rest 2:00
10:00 EMOM
5 Deadlift (225/185)

Monday, 4 December 2017

Warm up
10 PVC pass through
5 pull ups
10 air squats
15 abmat sit ups
400m jog

Strength
5 sets of 5 strict press (115/85)

WOD
9-15-21-15-9
Thruster (95/75)
Burpee
Kettlebell swings (53/35)
 

Saturday 2 December 2017

0830 Foundations

1030 WOD

Warmup

Ladder drills:

Quick feet

Single leg hops

Lateral jumps in/out

Horizontal jumps (skip 2 spaces)

Pushup position shoulder tap through

Crab walk forward

Crab walk backward

Two vertical jumps in each space

Partner WOD

100 wall balls

200m run with wall ball (partners run together and trade weight as they decide)

100 kettle bell swings 53/35#

200m run with kettle bell 

100 plate G2OH 45/25#

200m run with plate

100 abmat sit ups

200m run with abmat

Friday 1 December 2017

Happy 31st Birthday JT!

Warmup
3 rounds:
200m run
10 band pull aparts
10 band pass throughs
10 ring rows
10 push ups

Strength
E2MOM x10
Odd- 5 bench press
Even- 5 strict pull-ups

JT's Festive 31st Birthday WOD
2 RFT
86 DU
31 DL 155/105#
12 Power Clean 155/105#
-1 Burpee penalty at each break, including change in movement.

Thursday 30 November 2017

Warmup
2 rounds:
High Knees
Butt Kickers
Karaoke
Shuffles
Cross Run
Side Lunges
Sprint
1 wall walk
10 kip swings

Strength
Ring dips
10-10-10-10-ME
Rest as needed between sets

WOD
16.1 RX
20 min AMRAP
OH Lunge 25ft 95/65#
8 Bar facing burpees
OH Lunge 25ft 95/65#
8 Chest to bar pull-ups

or
16.1 Scaled
20 min AMRAP
Front rack walking lunge 25ft 45/35#
8 bar facing burpees
Front rack walking lunge 25ft 45/35#
8 Jumping pullups 

Wednesday 29 November 2017

Warmup

400m run

-3 rounds with a light kettle bell:

10 Goblet squats

10 Kettle bell swings

10 weighted sit ups

Strength

5 rounds on a 3 min clock

8 double kettle bell F. Squats

8 double kettle bell bent rows

Partner WOD

14 minute AMRAP

200m run

15 Kettle bell swings

60 ft sled push

(alternate per round)

Tuesday 28 November 2017

Foundations will be this Saturday at 0830 with a WOD following at 1030.

Warmup
400m run
1 lap:
High knees
Butt kicker
Karaoke
Shuffles
Cross run
Side lunge
Frankenstein walk

Samson stretch

Strength
5x through. Rest as needed between sets and increase weight as needed.
3 DL
3 Hang Power Clean
3 Front Squat
3 S2OH
3 DL

WOD
E5MOM for 20min
(On a 5 min clock x 4)
Run 400m For Time

Monday 27 November 2017

This week we should have full schedule. We are also looking forward to foundations this Sat. Please keep checking back for updates! :)

Warmup
400m run
1 lap:
High knees
Butt kicker
Karaoke
Shuffles
Cross run
Side lunge
Frankenstein walk

Samson stretch

Strength
3x ME pull-up hold
2 min rest between sets

WOD
7min AMRAP
5 S2OH 115/75#
10 DL 115/75#
15 Box jump 24/20"

Closed Saturday

Unfortunately due to current circumstances (forgetting that I was having family in this weekend) I will be unable to open the gym tomorrow.  Sorry for any inconvenience, as well as the late notice.


Jake (from State Farm)

Monday 20 November 2017

STRENGTH


10 min EMOM
3 Front squats
Athlete picks load




METCON


15 min AMRAP


5 Wall Balls 20/14#
5 Thrusters 115/95 scaled 95/75#
5 KB Swings 53/35#

Thanksgiving Week Schedule

Mon-Wed- Normal Hours


Thursday- Closed


Friday- 1130-1300


Saturday 10:30


Enjoy your Holiday!

Saturday 18 November 2017

WARM UP

200m jog
1lap high knees
1 lap carioca
1lap shuffle
1lap inch worm
10 air squat
10 kip swing
10 pass/atw

LUMBERJACK 20

20 Deadlifts 275/185#
Run 400m
20 KB swings 70/53#
Run 400m
20 Overhead Squats 115/85#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20#
Run 400m
20 Squat Cleans 95/65#
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Friday 16 Nov 2017

WARM UP

3 rounds

200m run
5 bb thrusters
5 good mornings
20 sec Sampson stretch each side

10 unbroken double under

METCON

Complete as many rounds as possible in 20 mins of: 10 Burpees 20 Overhead Lunges, 95/65 lbs 30 Double Unders

http://www.chrisstroud.net/crossfit-handstand-push-up-progression-template/

Thursday 15 Nov 2017

WARM UP

1lap high knees
1lap butt kicks
1lap shuffles
1lap inch worm
1lap burpee broad jump
10 bb press
10 kip swing
10 shoulder sweeps
10 pass/ATW

STRENGTH

Deadlift 1RM

focus on technique rather than weight.


METCON

For 3 cycles:
AMRAP in 3 mins of: 10 Box Jumps, 24/20 in 5 Handstand Push-ups Rest 1 min between each cycle. For each cycle restart the AMRAP.


Some useful information

https://youtu.be/KSZogPDS9c0

Lumberjack 20 This Saturday

Wednesday 15 Nov 2017

WARM UP

3 rounds
Run 200m
5 squats
5 bb strict press
5 bb good morning

SKILL

100 double unders for time

METCON

Complete as many rounds as possible in 10 mins of: 5 Strict Pull-ups 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood

Tuesday 14 Nov 2017

WARM UP

400m run
10 PVC OHS
10 sit up
10 pass/ATW
10 kip swing
Burgener warm up

STRENGTH

3x5 reps
60/70/80% 1RM

If you don’t have a 1RM, work on technique

METCON

12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs 
Burpee

Monday 13 November 2017

Class for today will only be 1030-1100, due to the 4 day weekend.




WARM UP

3 Laps side shuffle
3 Laps cariocas
3 laps shuttle sprint
10 naked bar back squats
10 naked bar front squats
10 naked bar OHS
10 pass/atw
10 shoulder sweeps


METCON

For time: Run, 400 m 30 Back Squats, 95 lbs Run, 400 m 20 Front Squats, 95 lbs Run, 400 m 10 Overhead Squats, 95 lbs

Friday 10 November

Warm up

10 alternating spiderman and reach
10 air squats
10 medball cleans
10 abmat situps

WOD
For time

400m run

20 box jumps (24/20)
400m run
20 wall balls
400m run
20 TTB
400m run
20 power cleans (135/95)
400m run

Thursday 9 November

Warm up

10 PVC pass throughs
10 PVC/ATW
BB only
5 good mornings
5 back squats
5 strict presses
5 overhead squats
5 stiff legged deadlifts
5 hand stand push ups
WOD

5:00 EMOM

5 hang power snatches (115/75)
Rest 1:00
5:00 EMOM
5 power snatches (135/95)
Rest 1:00
5:00 EMOM
5 snatch pulls (155/115)

Strength
Overhead squats
5@75/55 x 2
3@95/65 x 2
2@ 115/75
1@135/95
Establish heavy single for the day

Wednesday 8 November

Warm up

Foam rolling
3 HSPU
10 kipping swings
10 abmat sit ups
10 scap retractions
10 supermans
10 hollow rocks

WOD

100 double unders
5 wall walks
10 pull ups
15 GHD sit ups
20 wall balls (20/14)
15 GHD Sit ups
10 pull ups
5 wall walks
100 double unders

Tuesday 7 November

Warm up

BB only
5 good mornings
5 back squats
5 strict presses
5 front squats
5 stiff legged deadlifts
5 hand stand push ups

WOD

5:00 EMOM
3 hang power cleans (135/95)
Rest 1:00
5:00 EMOM
3 power cleans (155/115)
Rest 1:00
5:00 EMOM
3 clean pulls (185/135)

Strength

Front squats

5@115 x 2
3@135 x 2
2@ 155
1@185
Establish heavy single for the day

Monday 6 November

Warm up

1 lap walking lunges
BB only
5 good mornings
5 back squats
5 strict presses
5 front squats
5 stiff legged deadlifts

WOD For time

400m run

21-15-9/
Deadlift (185/135)
KBS (53/35)
AbMat sit-ups
400m run

Note on 04 Nov 17 Foundations

Just a note to all new athletes planning on coming to our foundations class tomorrow.  There are no rest rooms at our current location.  Please ensure you take care of any bodily needs you have prior to coming to the class.  I am working on getting a Porta John, but until then on the evening and weekends, there aren’t any facilities close by for athletes to use.  Thank you for your attention.



Coach Jake (from State Farm)

Saturday 4 Nov 2017

0830 Foundations!
1030 WOD!

Warmup
400m run
10 jumping squats
30s plank
30s bridge plank
30s shoulder taps in push-up position
30s bridge plank
10 PVC PT/ATW
Samson stretch

WOD
Partner WOD
Buy in: Partner A does 200m OH plate carry 45/25#
Then, switching every 30s accomplish:
100 KBS 53/35#
80 Air squats
60 G2OH with plate 45/25#
40 Burpee2plate
20 Shuttle runs
40 Burpee2plate
60 G2OH with plate 45/25#
80 Air squats
100 KBS 53/35#
Cash out: Partner B does 200m OH plate carry 45/25#

Friday 3 Nov 2017

Sorry for the mix-up this week. My internet was down. If you did Coach David's WOD yesterday, you will do my WOD today and vice-versa.

Also, we are having foundations on Saturday 4 Nov 2017. Foundations will be at 0830 and our Saturday WOD will be at 1030.

Warmup
Coaches choice 

WOD
EMO2M x10
Every 2 minutes for 20 minutes do 70ft sled push 90/45# and 5 Push Press 95/65#

Post WOD
50 GHD sit-ups NFT

2 November 2017

Warm up
3 rounds of
10 abmat sit ups
15 single unders
5 power cleans (BB only)
5 stuff-legged DL (BB only)
5 good mornings (BB only)

When complete :20 Samson stretch, each side

WOD
“Cross Cross”
15:00 AMRAP
30 DU
15 power cleans (115/80)
30 DU
15 TTB

Strength
15:00 EMOM
1-5 snatch grip DL (115/80) x 5 reps
6-10 sumo DL (155/115) x 7 reps
11-15 DL (185/135) x 9 reps

Wednesday 1 Nov 2017

Warmup
400m run
1 lap each:
High knees
Butt kickers
Karaoke
Shuffles
Frankenstein walk
Side lunges alternating each lunge
Spider man

WOD
Death by Weighted Lunge
Increase by 2 reps each minute
65/45#

Post WOD
400m kettle bell farmer carry for time 70/53#

Tuesday 31 Oct 2017

Happy Halloween! Festive dress is hoped for today!

Warmup with partner
8 shuttle runs
-partner does med ball high throws during run
6 laps shuffles
-partner air squats
4 laps power skip
-partner sprawls
2 laps bear crawl
-partner pushup position shoulder taps

WOD
AMRAP
7 min
30 DU
9 Hang power clean 95/75#
6 Lateral bar burpee

Rest 10 min and repeat AMRAP

Post WOD strength
3x30second weighted plank holds increasing weight with plates each hold

1730 Cancelled

I hate to do it, but I have to cancel 1730.  I'm sick again, and need to go home and rest.  I will be back tomorrow.  Thanks






Jake (from State Farm)

Monday 30 Oct 2017

Warmup
1 lap each:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges alternating each lunge
Bear crawl
Sprint
Duck walk
Run backwards

Then do PVC pass throughs and ATW
5 lat activations on the rig in all six positions:
Pull-up hands wide, regular, narrow
Chin-up hands wide, regular, narrow

WOD
"Kelly"
5 RFT
400m run
30 Box jumps 24/20"
30 Wall balls 20/14#

Friday 27 Oct 2017

Friday, October 27

Warm-Up Coaches Choice

Strength:  Power Snatch
5x5 Focus on good technique!!

Metcon:

5RFT
25 Kettlebell Swings 53/35
25 Supermans
25 Knees To Elbow

New Rule

New Rule

The box will now be allowing kids.  We will work to set up an area for the little ones, the bigger kids can be free so long as they are behaved.  Parents are responsible for their children’s behavior, and kids who do not listen or get in the way of athletes may not be allowed to return.

We are doing this because we know a number of athletes who aren’t coming because they have difficulty with child care, and since we are in a new site that isn’t MWR, we can set our own rules.  I want this to work out, so please be responsible and police up your kids.



Jake from State Farm.

Thursday 26 Oct 2017

Thursday WOD:
WARM-UP X3
10 WB
15 Russian Kettlebell Swings
20 Walking Lunges

METCON:
15-12-9-6-3 reps for time
Front Squats 115/75
Bar Facing Burpees
Coaches will assist with scaling weight and movements as needed!!

Classes on 10/26/17 will be @ 0515, 1730

New Address

Sorry I didn't post this earlier.  Our new address is Bldg 2612, Fort Hood TX, 76544.  To get to our new location from the main gate, take TJ Mills Ave to Hell on Wheels.  Make a left onto Hell on Wheels (if you find yourself driving against traffic you are on Old Iron sides). Take the first right after 62nd Street, and the new box is the last building on the right. 

Coach Jake (from State Farm)

Friday 20 Oct 2017

WARM UP

3 rounds

200m jog
10 kip swings
5 PVC Thrusters
10 unbroken double unders

10 pass/atw
10 handstand shrugs


METCON

For time: 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders

Thursday 19 October 2017

WARM UP


STRENGTH

Back Squat
3/2/1 reps
75/85/95% 1RM
If you don’t have your 1RM, pick a weight that is as heavy as you can and perform the reps with correct form.

METCON

For time: Run, 800 m 50 Thrusters, 45 lbs 30 Pull-ups

Moving Day 21 October 2017

The time has finally come.  Some of you have already seen the sign on the gym door.  As of the 23rd of this month Kieschnick will finally be closing for renovations (for reals).  That means it’s time for Centurion to move to its new location.  To make this happen as quickly as possible, we need your help. So this Saturday at 10 am, the WOD will be to finish packing and moving the gym to our new space.  Meno’s Breakfast tacos and coffee will be provided free as a bribe.  If you have a truck that would be helpful.  We will be hashing out any changes to the rules or schedules and posting them as soon as possible.  Thanks for all your support.  Hope to see you all Saturday.



Coach Jake (from State Farm)

Wednesday 18 Oct 2017

WARM UP

500m row (focus on form, and try to keep under 2 min)
10 PVC OHS
5 ea alternating KB snatch (35/24)
10 pass/ATW
10 kip swing
1 min handstand hold

SKILL

Death by Turkish Get Up

2 Alternating Arm Turkish Get Ups (35/24) lbs

Video on Turkish get up
https://youtu.be/2dx2rM1FSgE

METCON

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Power Clean, 135/95 lbs Box Jump, 24/20 in Rest 1 min

Tuesday 17 Oct 2017

WARM UP

3 rounds
200m jog
10 Kip swings
1 Wall walk
5 naked bar thrusters

10 pass/atw
10 shoulder sweeps

STRENGTH

1 RM Push Jerk
Build to a new 1RM.  If you are new, work on form and technique.

METCON

Grace

30 Clean and Jerks 135/95 lbs

Monday 16 Oct 2017

WARM UP

Tabata Row 4 rounds
20 sec work 10 sec rest

Coaches Choice for mobility.


WOD

Row 5k for time


Here is a good article about pacing your workouts.

https://breakingmuscle.co.uk/uk/fitness/train-like-froning-4-pacing-strategies-for-crossfitters

Foundations 14 Sat 17 0830

Tomorrow is the monthly foundations class.  Time is 0830-1030.  There will be a workout afterwards.  And the partner WOD will begin at 1030.  Hope to see you all there!

Saturday, 14 October 2017

Warm up
Foam rolling
10 pvc pass thrus
10 pvc atw
10 KB SDLHP
1 lap walking lunges

Teams of 2-3, For time complete:

60 KB Swings (two can work if teams of 3) 53/35

800m (together)

——————

(one person working at a time)

60 pull-ups

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 Toes-2-Bar

60 GHD Sit-ups or MedBall Sit-ups (20/14)

60 pull-ups

——————

800m Run (together)

60 Thrusters (95/65) (two can work if teams of 3)

1730 13 October 2017 Cancelled

I have to cancel the 1730 class for today. I have to cover down for a sick technician, sorry for any inconvenience.  We will back on normal schedule Monday, and I will post on facebook for RSVP for the 1730 class.




Coach Jake (from State Farm)

Friday, 13 October 2017

Warm up
2 rounds of
10 PVC pass throughs
10 PVC ATW
10 kipping swings
10 air squats
250m row

WOD
500m row buy-in

21-15-9-15-21
overhead squats (75/45)
pull-ups
thrusters (75/45)
toe to bar

500m row cash out

1730 12 October 2017 RSVP

Athletes, recently our 1730 class has been pretty dead, and yesterday we had no one show up at 1730.  That being said, I don't want to permanently shutdown the class, But I also don't want to waste my own time.  So for the time being until the numbers get back up I am requiring athletes who intend to come to the 1730 class to RSVP on the Facebook comments that they will be at the class.  If no one RSVPs, there won't be a 1730 class.  Thanks for your cooperation.






Coach Jake (from State Farm)

Thursday, 12 October 2017

Warm up
10 kipping swings
10 scared cat/10 sagging cow
10 air squats
10 lying hip raises

3 sets of 3 push press 75% 1RM
3 sets of 3 push press 80% 1RM
3 sets of 3 push press 85% 1RM

3 sets of 3 snatch grip deadlift @ 105% 1RM snatch
3 sets of 3 clean grip deadlift @ 105% 1RM clean and jerk
3 sets of 3 sumo deadlift @ 90% 1RM deadlift

On the minute x 12
minute 1 - 10 deadlifts (225/155)
minute 2 - 20 abmat sit-ups
minute 3 - max calorie row

Wednesday, 11 October 2017

Warm up

10 PVC pass through
1 wall walk
10 PVC ATW
1 wall walk
10 KB SDLHP
1 wall walk
1 lap walking lunges

3 rounds

1:00 ME Double unders
1:00 rest

20:00 AMRAP

10 GHD sit-ups
20 (10 each side) hand stand shoulder touches
10 hip extensions
20 double unders
10 alternating KB power snatches (53/35)
20 Knees to elbows

Tuesday, 10 October

Warm up
3 rounds
1:30 row at light to moderate pace
1 round strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats)
after third round :45 Samson stretch (each side)


5:00 EMOM
1 pausing OHS (:20 pause at bottom) + 2 snatch balance
Start very light and go up slowly each set


Snatch complex (at your own pace)
Power snatch + OHS + squat snatch (touch and go)
#1 @ 50%, #2 @ 55%, #3 @ 60%, #4 @ 70%, #5 @ 75% #6 @ 80%


Squat snatch
1@ 84% 1RM, 1 @ 87% 1RM, 1 @ 90% 1RM


                                                    "Trunks"
10:00 alternating EMOM
odd minutes 15/12 cal row
even 3 back squats (1st set @ 70% 1RM, 2nd set @ 73% 1RM, 3rd set @ 76% 1RM, 4th set @ 79% 1RM, 5th set @ 82% 1RM

October Fundamentals

It's that time again!  No not pumpkin spice season.  October fundamentals will be held Saturday 14 October at 0830.  There is no registration required.  Please wear appropriate gym attire.  The only requirement is signing our release form before the beginning of the class.


One note:  If you have injuries that may effect your ability to perform the motions as prescribed, that is not a deal breaker, simply let the coaches know and we will modify the movements so that you can complete them without pain.

Barbells for Boobs

A big upcoming event for the fall is the Annual Barbells for Boobs fundraiser for Breast Cancer awareness.  This year we have once again been invited to participate in the festivities.  These include the usual Grace WOD, as well as this year, an obstacle course for adults and children.  There will also be a sanctioned and unsanctioned Olympic lifting competition.  The event will be the 28-29 of October at the Belton Christian Youth Center. 


As with any event, it wouldn't worth it without the sweet sweet gear.  I have the T shirt order form.  Email centurioncrossfit@gmail.com, and I will send you the form so you can print it, and fill it out.  I need these forms NLT the end of the day Wednesday the 11th.  Also, let me know if you register for the WOD or obstacle course, so I can see if I can get us grouped together. I've provided the event link below.






https://www.eventbee.com/v/2017centraltexasolyopen#/tickets

Thursday 5 Oct 2017

Warm-up
500m row
10 air squats
10 kip swings
10 push-ups

WOD
Karannie
50-40-30-20-10
Wall balls 20/14# and 10/9'
Double unders
Abmat sit-ups

Wednesday 4 Oct 2017

Note:
The box will be closed for the 4 day weekend.

Warm-up
2rounds
1 min Jump rope
1 min Row
1 min burpee pull-up
1 min rest

WOD
Chipper for time
80 PVC OHS
30 GHD hip extensions
30 Cal row
30 Alt KB power cleans 53/35#
30 laps Side shuffles
30 KBS 53/35#
30 Broad jumps
30 PVC Squat snatch
800m Med ball run

Tuesday 3 Oct 2017

Warm-up
500m row
High knees
Butt kickers
Shuffles
Karaoke
Side lunges alternating
Spiderman

Strength
Every 30 seconds for 4 minutes
alternating movements each 30 seconds
do 1-5 Strict pull-ups
do 1-5 Strict chin-ups

WOD
4RFT
100m Sled push
30 Abmat sit-ups
5 Handstand push-ups

Monday 2 Oct 2017

Warm-up
500m row
25 Jumping Jacks
10 PVC PT/ATW

Strength
5 rnds
ME hand release push-ups
rest 1 min between sets

WOD
FT
100 Bench Press (choose weight you can do 10-20 unbroken)
50 DU every break in bench presses

Saturday, 30 September

Warm up

Foam rolling

Samson stretch (:20 each side)

1 lap walking lunges

10 GHD sit-ups

1 lap broad jump

WOD
For time:

In teams of 2-run 400m together, 50 box jumps (24”/20”), 40 TTB, 30 power cleans (135/95), 20 deadlifts (225/155), 100 double unders

Other than the run, 1 partner working at a time

Friday, 29 September

Warm up
10 GHD sit ups
5 strict pull ups
10 push ups
15 air squats
50 single or double unders

WOD

8:00 AMRAP
10 TTB
30 Double unders
Rest 4:00
8:00 AMRAP
20 Wall balls (20# at 10’ target/14# at 9’ target)
run 200m

Thursday, 28 September

Warm up

3 rounds

10m walking lunges

10 crunches

10 lying hip raises

WOD

For time 21-15-9

hand release pushups

air squats

burpees

Updates- Gym closed tomorrow.

The gym will be closed tomorrow for the 1st Med Brigade Org Day.  We will reopen Friday.

The gym will also be closed for the Columbus Day 4 day.  That will be the 6th thru the 9th of October.  Due to that the next foundations class will be on the 14th of October.

Sorry about the late notice

Wednesday, 27 September 2017

Wednesday, 27 September 2017

Warm up

Burganer warm up

3 wall walks

Skill

10:00 alternating EMOM

Even: 20 double unders

Odd: 3-5 HSPU

Strength

Overhead squat 5-5-5 (135/95)

Snatch balance 3-3-3 (115/85)

Hang squat snatch 1-1-1 (95/65)

Tuesday, 26 September 2017

Warm up

10 PVC pass throughs

10 PVV/ATW

10 scap retractions

BB only:

5 Good mornings, 5 back squats, 5 elbow rotations, 5 strict presses, 5 Stiff legged deadlift

5 front squats

Strength

Take 8 minutes to establish 1RM for the snatch

WOD

10:00 alternating EMOM

Even: 5 back squats (185/155)

Odd:  3 front squats (155/115)

Evening Class is at 1730 again

I tried to bring the class to 1700, but that didn't work out well.  That being as it is.  The evening class will be at 1730 again.  Sorry for any confusion.




Coach Jake (from State Farm)

Monday 25 September 2017

Warm up
10 GHD sit ups
20 Double unders
20 second Samson stretch each side
5 alternating spiderman and reach (10 total)
1 lap walking lunges

WOD
20:00 AMRAP
7 power cleans (135/95)
7 burpees
200m run

 

Saturday 23 Sep 2017

PARTNER WOD!


WARM UP

400m run
10 PVC OHS
10 kip swings
1lap inch worms
1lap burpee broadjump
10 pass/atw

METCON


Complete as many rounds as possible in 20 mins of: 7 Chest-to-bar Pull-ups 7 Burpees 7 Power Snatches, 95/65 lbs

Friday 22 Aug 2017

WARM UP

3 rounds
100m Row
5 naked bar front squats
5 naked bar shoulder press
2 wall walks

10 pass/atw
1/2 lap handstand walk or 60 sec handstand hold

METCON

For time: Run, 400 m 21 Shoulder Press, 95/65lbs Run, 400 m 21 Push Press, 95/65lbs Run, 400 m 21 Push Jerks, 95/65lbs Run, 400 m

Thursday 21 Sep 2017

WARM UP

200m jog
2 laps side shuffle
2 laps Carioca
1 lap inchworm
1 lap bear walk
10 air squats

10 kip swing
10 shoulder sweeps
10 pass/ATW
to loosen the shoulders after all the rig work this week.

STRENGTH

Front Squat
3/2/1 reps
75/85/95% 1RM

METCON

30 Thrusters (135/95) for time.

Wednesday 20 Sep 2017

WARM UP

500m Row
10 squat jumps
10 lunges
10 kip swings
1 lap inch worm
1 lap burpee broad jump

SKILL

EMOM 10 min
Chest to Bar Pull Ups

If you don't have chest to bar pull ups, scale the exercise to your level and work on technique and reps.


METCON


25-20-15-10 reps, for time of:
Row (calories) Box Jump, 24/20 in

Tuesday 19 Sep 2017

WARM UP

400m Jog

3 Rounds

5 PVC OHS
5 Kip Swings
1 Wall Walk

10 Pass/ATW
10 Shoulder Sweeps

STRENGTH

Squat Clean

3/2/1 reps
75/85/95% 1RM

If you do not know your 1RM, find a heavy weight that you can complete the reps with good form.

METCON

7 min AMRep

800m Run
As many reps as possible in the remaining time of Power Snatch 115/80lbs
scale weight as necessary

Monday 18 Sep 2017

Warm Up

500m Row
10 PVC OHS
10 Handstand Trap Press
10 5lb plate shoulder flys
10 Kip Swings
10 shoulder Sweeps


METCON

Complete as many rounds as possible in 15 mins of: 3 Handstand Push Ups 5 Pull-ups 7 Knees To Elbows

Friday 15 Sep 2017

NOTE: There won't be a coach for 1130 today, however, rowers are available, so you can do the workout.  The 800m route is to the left to the sidewalk of 72nd take a left on the sidewalk down support, another left at the entrance at the end of the parking lot, and then a left up the access road to the start point.  Or you can just do 2 400m runs.  Sorry this got out so late.


Warm up x2
10 medicine ball cleans 20/14
10 Hollow Rocks
10 Air Squats

Recovery:
800m run
1000m row
800 run

Wednesday 13 Sep 2017

Warm up x2
Frankenstein
Duck walk
Crab walk
Inchworm
Walking lunges

Strength: Back Squat 3x5
5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

15min AMRAP
300m row
21 overhead squat 75/55

Tuesday 12 Sep 2017

NOTE 0530 has moved to 0515 and will be Monday through Friday!

Warm - up Coaches Choice

Skill
Every 1 min for 10 mins: 10 Double Unders

METCON

10:00 AMRAP
6 Deadlifts 225/155
9 Toes- to- bars
12 Hand Release Push-ups

*Scale weight and movements as needed

Saturday 09 Sep 2017

Fundamentals Class will be at 0830-1030

Remember to bring a water source and dress for exercise.

The Saturday partner WOD begins at 1030

Warm Up

400m jog

1 lap inchworm
1 lap walking lunge
1 lap burpee broad jump
10 pull ups
10 shoulder sweeps
10 pass/ATW

METCON

The Painful Plate

Partner AMRAP 20 min

10 Bumper plate thrusters (45/25 lbs) 10 Bumper Plate Burpees 10 Overhead Lunges, alternating legs While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

GYM IS CLOSED! Thurs and Fri.

Kieschnick Fitness Center will be closed today and tomorrow, as it will be used for billeting for soldiers returning from hurricane Harvey assistance missions.  As far as I know right now, the gym will be open on Saturday.  I will post updates as I get them. 

Thursday 07 Sep 2017

Warm Up

3 rounds

200m run
10 kip swing
10 PVC thruster
10 lunges

10 shoulder sweeps
10 pass/atw

Strength

Push Jerk
3/2/1 reps
75/85/95% 1RM

METCON

12-9-6 reps, for time of:
Thruster, 95/65 lbs Pull-up

September Foundations Class

Foundations class for September will be held this Saturday at 0830 at Kieshnick fitness center.  Kieshnick is located at the corner of 72nd and Support ave.  The class time is 2 hours.  Please bring a water source as it will be needed.  All new athletes are required to sign a standard release form prior to class.  There will be a workout at the end of class.  I hope to see you all there!

Coach Jacob.

Wednesday 06 Sep 2017

Warm Up

500m Row

3 rounds

5 pull ups
10 push up
15 Air squats

10 shoulder sweeps
10 pass/ATW

Skill

10 min EMOM
1 rope climb

METCON

5 RFT: Wall Balls and Toes To Bars

5 rounds for time of: 12 Wall Balls, 20 lbs

12 Toes To Bars

Late Updates for the Week

Two big updates for the week.  0530 will only be Wednesday and Friday this week.  Sorry for the inconvenience.  Also because I will be taking the evening class, for the time being the time will shift to 1700 instead of 1730.

I'm sorry all of this is getting out so late. I've been having technical difficulties all weekend.

Tuesday 05 Sep 17

Warm Up

500m run
1 Lap Carioca
1 Lap inch worm
60 sec hand stand hold
10 kip swing
10 air squats

Strength

Snatch
3/2/1 reps
75/85/95 % 1RM

METCON

3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees

Friday 1 Sep 2017

Box closed for the 4 day. Enjoy your weekend - From your Coaches at Centurion!

Here is a WOD you can easily do at home.

For Time:
100 Air squats
100 Walking lunges
100 Sit-ups (with an ab mat if you have one)

Thursday 31 Aug 2017

0530 & 1130 classes

Warm-up:
400m run
Leg swings
Arm swings
Ankle rotations
2x Plank going from elbows to hands for 20seconds, rotate. (equals 4 planks)
2x Bridge plank 20seconds, try to raise one leg, rotate. (equals 4 planks)
Lat activations on the rig
Wrist mobility

WOD:
Death by Kettlebell Swing
Starting with 2reps add 2reps every minute until you cannot complete all reps in one minute. If there are other athletes still working you will do jumping jacks until they can no longer complete their last rep.

Post-WOD:
100m sprint EMOM for 10minutes. Males aim for 20seconds or faster each round. Females aim for 25seconds or faster each round.

Wednesday 30 Aug 2017

0530 & 1130 classes. No 1730 class.

Warmup:
2 min Jump rope work
Small circles in plank position (on hands)
Sit and walk feet out to reverse plank (stomach up)
20m plank walk (on hands)
Lat activations on pull-up rig: regular grip, wide, narrow, hands facing regular/wide/narrow
Arm swings to position of try to touch hand behind back
Crisscross arm swings standing and bent over

Strength:
Strict press
5 @ 70% 1RM
5 @ 80%
5 @ 95%
ME @ 70%

WOD:
For Time
1000m row
50 dumbbell front rack thrusters (if we need to do barbell do lightweight 35/65#)
15 burpee pull-ups

Tuesday 29 Aug 2017

Classes: 0530 and 1150, no 1730.

Warmup:
400m run
10 arm swings
10 leg swings
10 kip swing
Samson stretch

Strength:
HSPU work
Make 3 ME attempts, scale as needed

WOD:
12-9-6-3
P. Clean 95/135#
Pull-up

Mon 28 Aug 2017

Note this week's schedule:
0530 Mon-Thurs
1130 Mon-Thurs
1730 cancelled (due to coach shortage)
Fri/Sat will be announced as we know box schedule for the 4 day weekend

Warm-up
400m run
-down & back:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges
Inch worm
10 air squat
10 arm swings
10 leg swings

Strength
3 rep DL on a 2 min clock
75% of training max (90% of 1RM) at tempo x/1/3/1
85%
90%
75% (do ME - AMRAP)

WOD 12 min cap
40 cal row
30 T2B
20 double KB front squat 35/53 #s
10 double KB lunge 35/53 #s

Saturday 26 August 2017

Note on tomorrow's WOD.  As of now the gym is still open for tomorrow, so I'm posting the WOD.  I will post on the blog if there is a change.  Coach Angela will be coaching tomorrow.




WARM UP

Coaches Choice

METCON

Scooter

On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday 25 August 2017

WARM UP

400m Run
10 pull up
1 lap Carioca
10 kip swing
1 lap shuffle
10 naked bar shoulder press
1 lap burpee broad jumps
10 Air Squat

METCON

Dirty Thirty

For time:
30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders

Thursday 24 August 2017

WARM UP

500m row

1 lap inch worms
1lap kick walk

10 kip swing
Squat jumps
10 shoulder sweeps each arm
10 OHS w/ PVC
10 Pass/ATW

STRENGTH

Push Press
3x5
60/65/70# 1RM

METCON

AMRAP 5

10 Overhead Squats, 95/65 lbs 10 Box Jumps, 24/20 in

Wednesday 23 August 17

WARM UP

250m Row

1 lap inch worm
10 kip swings
1 lap burpee broad jumps
10 kip swings
1 lap kick march
10 kip swings

SKILL

10 Min EMOM
5 Toes to Bar

Try to focus on stringing all 5 reps together.  Scale as necessary.

METCON

For Time
1000m Row 

Tuesday 22 August 2017

WARM UP

500m Row

3 Rounds

5 Front squat pvc
5 pull up
5 sit up

Finish with 10 unbroken double unders

STRENGTH

Front Squat
3/2/1 Reps
75/85/95% 1RM

METCON

AMRAP 5

4 Power Cleans 155/105 lbs
24 Double Unders
10 Pull Ups