Paige is back for the summer!
Strength
Push Jerk
Find your 5 rep max.
Compare to 032116.
Workout of the Day
AMRAP in 20 minutes:
100 double-unders
75 kettlebell swings (53/35)
50 pistols (total, 25 each leg)
25 handstand push-ups
For today, scale the HSPU’s to a barbell STRICT press. You should get through 25 reps in 4-5 sets so challenge yourself a bit on the weight.
Post your scores to the Whiteboard.
KG working on some split jerks during open gym time. Someone is at the gym from about 5:45 a.m. (even earlier on Mondays and Thursdays) to about 8:30 p.m. every day which allows members to have access to the gym pretty much all day, every day.
Warm-up/Injury Prevention
With a lacrosse ball, smash your chest, shoulders, rotator cuff on each side for about 8 minutes total. Then, complete for quality:
30 ring rows
30 terminal knee extensions on each leg
Perform 4 minutes of the rig assisted hip flexor stretch, 2 minutes on each side.
Workout of the Day
4 rounds for time:
21 calories on the rower
15 handstand push-ups
9 squat cleans (135/93)
Post your scores to the Whiteboard.
Melissa keeping the rings nice and close to her sides while doing a ring push-up.
Warm-up
Run 400 meters, then 3 rounds for quality:
8 good mornings with empty bar
6 muscle-up rows (10 ring rows if you don’t know what these are)
6 BBM’s
6 handstand press throughs or “shoulder pulses”
Perform 90 seconds of a bird/dog hold, switching sides every 15 seconds.
Workout of the Day
15 muscle-ups
20 handstand push-ups
25 toes-to-bar
30 deadlifts (315/223)
25 toes-to-bar
20 handstand push-ups
15 muscle-ups
This workout is capped at 25 minutes. If you can do muscle-ups but you are looking at 30 as being too many, cut the reps down in each set. Same goes for the handstand push-ups. If you can’t do muscle-ups, you will do 25 ring pull-ups instead. If you can’t do handstand push-ups, you will do heavy dumbbell push presses. The deadlifts need to be probably the heaviest deadlifts you have done for reps in a workout here.
Post your scores to the Whiteboard.
Big Will getting his work done at 5 a.m.
Olympic
3 power position snatch high pulls + 2 full snatches
Don’t let go of the bar during the high pulls. Focus on a very aggressive jump and a very strong, tall pull. These are “high” pulls so pull the bar up with bent arms is not only allowed but encouraged. You may drop the bar after the last one and between the two snatches.
Workout of the Day
In 16 minutes:
Run the “eX Loop”
Perform 50 handstand push-ups
In remaining time, perform AMRAP of squat clean thrusters (155/108)
You are capped on the run + handstand push-ups at the 12 minute mark. That being said, I would like to see you leave yourself AROUND 5 minutes for the squat clean thrusters so scale the amount of HSPU and how far you run accordingly. I would prefer you keep the run and cut down your HSPU when deciding which one should be scaled. The “eX Loop” is about 1400 meters so consider that when thinking about how long it will take you.
Post your scores to the Whiteboard.
Erin practicing her touch and go clean and jerks. Not necessarily the best way to improve your 1RM clean and jerk, but a great way to get more efficient and faster with a barbell. If you have any interest in competing in CF, especially in team oriented competitions, proficiency with a barbell is a must.
Warm-up/Injury Prevention
3 rounds for quality:
Frankenstein walk length of gym
15 behind the neck shoulder presses with empty bar
10 hip extensions with a 2 second pause
30 second overhead wall-ball stretch
If there is time, practice your kip on your handstand push-ups until we start:
Workout of the Day
For time:
800 meter run
27-21-15-9
Deadlifts (225/153)
Handstand push-ups
800 meter run
Get to the last run by the 25 minute mark! If you aren’t there, you are capped.
Post your scores to the Whiteboard.
Kristen G
Olympic
Hang Power Snatch
Find your 1 rep max.
We did this 060717. If you feel you can beat that, fine. But this will be done quickly and with a limited warm-up. So if you want to take today to focus on power position and technique, also fine.
Workout of the Day
With a running clock:
Courtesy of CrossFit Linchpin, for time:
21-15-9
Deadlifts (185/133)
Calories on the Assault Bike
Ladies will do 15/11/7 Calories
then at the 10 minute mark,
For time:
40 handstand push-ups
Row 1k
You will have two separate times for each workout. The first workout should be fast (ALL OUT, THIS ONE SHOULD HURT) and you should leave yourself ample rest before having to start the 2nd workout. The second workout is capped at 12 minutes. You are capped on the HSPU at 6 minutes and must move on to the rower. If you don’t get through all the HSPU, it will be noted how many you got through on the board. If you can’t HSPU, you can either do barbell push press if available or dumbbell push press.
Post your scores to the Whiteboard.
Donna’s son, Hunter has joined in on the fun to get in shape and stronger for the basketball season.
“Strength”
Front Squat
Find your 10 rep max.
You may warm-up with sets that involve doing less than 10 reps, but shoot to do at least 3 – 5 working sets of 10.
Workout of the Day
In 16 minutes, run 1 mile, then climb as high up the ladder as possible:
1 lunge in place each leg (115/83)
1 handstand push-up
2 lunges each leg
2 handstand push-ups
3 lunges each leg
3 handstand push-ups. . .
If you can’t run a mile faster than 9 minutes, plan on running less than that. I would like to see most of you leave yourself around 7 minutes for the AMRAP. The lunges, while feeling a little heavy, should still be unbroken every round. The handstand push-ups should get hard, but be manageable throughout the entire workout. If you can’t do HSPU, plan on dumbbell push presses.
Post your scores to the Whiteboard.
Jodi’s daughter Taylor is also getting in on the fun for the summer.
“Strength”
Front Squat
Find your 10 rep max.
Goal is to beat what you did Tuesday (071117) of last week.
Workout of the Day
In 20 minutes, run 2 laps of the “eX Loop”
In remaining time, perform AMRAP of “Nate”
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/53)
When running 2 laps of the “eX Loop”, keep running on the street the gym is on, running past the gym. DON’T turn into the driveway, just keep going and run another lap. If you can’t do muscle-ups, you will do 3 straight arm ring pull downs and 5 hand release push-ups. If you can’t perform handstand push-ups, you will grab a barbell and do 4 shoulder presses instead.
Post your scores to the Whiteboard.
Chase’s back is feeling good! He tackled those 315 lb deadlifts in last Tuesday’s workout no problem.
Strength/Skill
Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do that strict, work on your strict handstand push-ups by doing an EMOM. Go do a deeper deficit by stacking plates. Use a measuring tape to see how deep you went.
Workout of the Day
27-21-15-9 reps for time of:
Squat cleans (95/63)
Ring dips
Toes-to-bar
This workout is capped at 25 minutes. If you can’t do ring dips, you will do push-ups. If you can do dips, but can’t handle that volume, pick a different descending rep scheme that results in less reps. Same goes for the toes-to-bar.
Post your scores to the Whiteboard.
Meet Bert, one of our newest members. Welcome Bert!
Warm-up/Injury Prevention
Spend 10 minutes, smashing your T-spine/shoulders. Use a PVC roller for your T-spine and hold a weight on your chest. Get a lacrosse ball for your shoulders.
Then 3 rounds for quality:
10 rig facing band rows (perform a 3 second negative)
8 Good mornings with empty bar
6 Goblet mobility squats
Spend some time mobilizing your squat/front rack for the WOD.
Workout of the Day
Courtesy of CF Linchpin,
3 rounds for time:
50 double-unders
25 wall-balls (20/14)
15 handstand push-ups
5 squat cleans (205/143)
Post your scores to the Whiteboard.
There are still some things she can’t do yet, but Rachel’s strength has pretty much returned since sustaining an ankle injury ice skating. She had some bumps in the road to get back due to lack of ROM in her ankle and pain. Just because you are injured or have been injured doesn’t mean we can’t help you. In reality, you should WANT to come to us for proper guidance as you start back working out again. Rachel’s injury was so severe she needed 3 surgeries and had to take 2 years off. Yet here she is back to being healthy, happy, and fit.
Strength
Back Squat
Find your 5 rep max.
Beat what you got 060117.
Workout of the Day
In 21 minutes:
Run the “eX Loop”
Perform 50 handstand push-ups
In remaining time, do AMRAP of
9 deadlifts (185/133)
6 hang power cleans
3 push jerks
You are capped on the HSPU at the 13 minute mark. However many HSPU’s you got through will be noted.
Post your scores to the Whiteboard.
Workout of the Day
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Post your scores to the Whiteboard.
Coach Mike with a big pull during a clean. Mike has a lifting competition this weekend so wish him luck if you see him. It is local so hit him up if you want to go watch!
Skill/Warm-up
Review Turkish getup
Then
5 min AMRAP of Turkish getups (53/35)
Workout of the Day
25 min AMRAP
(25/20) Cal row
20 pistols
15 HSPU
10 deadlifts (185/133)
Post your scores to the Whiteboard.
Paul H
Warm-up
Warm-up
3 rounds
12 protract/retract push-ups
12 I’s Y’s T’s with a band
12 RDLs w/bar
Workout of the Day
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
This workout is capped at 10 minutes.
Post your scores to the Whiteboard.
Sandificus busting out deadlifts.
Workout of the Day
8 Rds for time
10 HSPU
5 Power cleans (205/143)
200m run
1 min rest
*35 min cap
Challenge yourself a little bit on this workout in terms of the power clean weight.
Post your scores to the Whiteboard.
Taylor keeping her eyes on the target.
Workout of the Day
150 double unders
100 kb swings (53/35)
75 front squats (115/73)
50 HSPU
75 deadlifts
100 sit-ups
150 double unders
*40 min cap
Post your scores to the Whiteboard.
Say hello to a new member, Tyler!
Gymnastics
6 min AMRAP:
Strict HSPUs
*scale to strict press
Workout of the Day
For time
40/30 cals Assault bike
50/40 cal row
Then
21-15-9
Toes to bar
Goblet squats (53/35)
*15 min cap
Post your scores to the Whiteboard.
Rob O still going strong after just over 6 years!
Warm-up
3 rounds
10 IYT’s with plates
10 pro/ret pushups
Workout of the Day
15-12-9
Muscle ups
100 double unders after each round
Then
21-15-9
HSPU
Burpee
Then
800m run
*MU sub is 30-24-18 CTB
*Run at 25 min mark if not done
Post your scores to the Whiteboard.
Welcome back Rian!
EMOM
20 min EMOM
1st- AMRAP HSPU
2nd- double unders (pick an amount)
3rd- 15 GHDs
4th- rest
*score is total HSPU
*scale to strict B.B. press
*scale GHD sit-ups accordingly, ask your coach if you are not sure.
Workout of the Day
Death by. . .pull-ups.
*take care of your hands and bring hand protection
*sub elevated ring rows or ring rows
*if you are very good at pull-ups, perform chest-to-bar in order to control the volume and save your hands.
Post your scores to the Whiteboard.
I hope everyone had a great New Year! Here’s to another year of letting us help you get after it and improve!
Strength
Overhead Squat
Find your 5 rep max.
It’s chilly, please warm-up and get nice and mobile today!
Workout of the Day
5 RFT
15 HSPU
15 burpees
50 double unders
*25 minute cap
Post your scores to the Whiteboard.
