CrossFit MetroEast

12.03.02

2012-03-01T20:36:00.001-08:00

Friday or Saturday strength/skill:
A. Back squat, 5-5-5@80%, 3-3@87%
B. Front squat, 3x8

Thurs or Friday CF:
CrossFit Open wod 12.2

12.02.29

2012-02-29T15:16:00.001-08:00

This day only comes once every four years... Why not spend it doing some bench press.

Wed or Thurs Strength/Skill:

Bench Press, 3x5

CF:

As Many Rounds as Possible In 10 minutes of:

5 handstand push-ups

10 lunges

Push press, 10 reps @ 95/65#

20 double unders

Look out for Reebok CrossFit Open wod 12.2 to release at 7pm tonight!

12.02.28

2012-02-28T05:55:00.000-08:00

The first week of the 2012 Reebok CrossFit Open is in the books. Troy Robinson hit 85 reps on Friday night for his first ever Open wod, Great work Troy!

Mon or Tues Strength/Skill:

3 sets of:

Hip/Back Extension x12

Knees to Elbows x10

rest 2 minutes

Tuesday CF:

"Randy"
75 power snatches for time, 75/50#
rest 4 minutes,
run 1/2 mile for time

Monday CF:

3 rounds for time of:

400m run

20 wall ball shots, 20/14#

10 sumo deadlift high pulls, 95/65#

12.02.25

2012-02-25T07:39:00.001-08:00

For Saturday,

Fri or Sat strength/skill:
Clean, 5-3-1

CF:
Coach's Choice

From Friday,

Strength/skill:
Clean, 5-3-1

CF:
As many rounds as possible in 13 minutes of:
5 deadlifts, 225/185
10 DB hang power cleans, 40/25
15 lateral bar jumps
Rest 30 seconds

12.02.23

2012-02-22T20:50:00.001-08:00

Reebok CrossFit Open Wod 12.1 is out.

Complete as many reps as possible in 7 minutes of:
Burpees

For Thursday,

Wed or Thur Strength/skill:
3 sets of,
Max hold L-sit
Max rep ring dips

CF:
8 rounds of:
10 burpees
15 alternating lunge jumps
20 double unders
25 yd shuttle run
Rest 90 seconds

12.02.22

2012-02-21T22:00:00.000-08:00

The 2012 Reebok CrossFit Open starts tonight with the release of Week one's workout. Stay tuned to see what Coach Josh will be facing this week.

For Wednesday,

Wednesday or Thursday Strength/Skill:

Max Hold L-sit x3

Max Rep Ring Dips x3

Rest as needed between sets

CF:

For total time,

5 push ups

10 unbroken* DB push press, 40/25#

15 hollow rocks

rest 60 seconds

10 push ups

15 UB DB push press

20 hollow rocks

rest 60 seconds

15 push ups

20 UB DB push press

25 hollow rocks

*These reps must be unbroken. If you cannot complete the set unbroken, a 5 burpee penalty per "set down" will be charged immediately following the final set. These are included in your total time.

12.02.21

2012-02-21T06:42:00.000-08:00

For Tuesday,

Mon or Tue Strength/Skill:

Max Load Barbell Thruster, 4x1

CFE:

run (200m/rest 200m time, 400m/rest 400m time, 600m/rest 600m time) x3

12.02.20

2012-02-20T05:12:00.000-08:00

CFME-ers, we want to get a count on who is running the AOH 5K with us on March 11th. The race consists of a 5K run/walk and a 1/2 mile fun run so you can even bring out the kids and make it a family affair. Let Drew or Josh know if you plan to attend.

The Reebok CrossFit Open begins Wednesday, February 22nd with the release of Week 1's workout. The Open will run for 5 weeks with one workout posting each week for open competitors to complete and submit their score. More information to follow as the week progresses on how YOU can be a part of The Open!

For Monday,

Mon or Tues Strength/Skill:

Thruster, 1-1-1-1

CF:

As many rounds as possible in 8 minutes of:

9 OHS, 135/95#

15 Toes to Bar

21 KB swings, 70/53#

12.02.17

2012-02-17T08:16:00.000-08:00

For Friday,

Fri or Sat Strength/Skill:

Snatch Balance, 5x3

CF:

For time,

21 front squats, 95/65/45/33#

21 push ups

40yd shuttle, 4x10yds

15 front squats

15 push ups

40yd shuttle

9 front squats

9 push ups

40yd shuttle

12.02.16

2012-02-16T06:16:00.000-08:00

CrossFit Gambit is hosting the 2nd Annual Max Effort Mardi Gras competition this Saturday, February 18th at 9 a.m.

We have a little knowledge of the movements, and think loads could be scaled as needed if anyone is interested in participating. Coach Josh will be competing to defend his "Bag-o-Onions" trophy from the 2011 event. Any and all are welcome to come watch even if you don't want to participate. There will be fun, food, drink, and of course, woddage.

Those interested in registering, go HERE

For ANY who plan to attend. Read some pointers from CF Gambit's post today: Thursday

For Thursday,

Wed or Thurs Strength/Skill:

5 alternating sets of:

a. Sumo Deadlift x3

b. Snatch or Clean grip high pull x5-8

CF:

"Brenton"

5 rounds for time of:

100' bear crawl

100' broad jump

*for every 5 broad jumps complete 3 burpees.

From Wednesday,

STR/SKILL: see above

CF:

As many rounds as possible in 10 minutes of:

5 Deadlifts, 205/155#

10 Knees to Elbows

12.02.14

2012-02-14T08:43:00.000-08:00

Down in the dumps about a lonely Valentine's Day? Well, even if you're not check out this video my buddy Bill just sent me. You will laugh...I almost promise it.

Wow, that was amazing.

For Tuesday,

Mon or Tues Strength/Skill:

Bench Press, 5-3-1

CF:

Valentine's Day Partner WOD

For time:

200 double unders, or 200 reverse singles

150 MB bear hug squats, 20/14#

150 KB SDHP, 53/35#

12.02.13

2012-02-13T04:29:00.000-08:00

For those of you NOT already informed of what these letters mean:
first member to post the answer wins some Reebok CrossFit goodies!

There are likely a lot of sore crossfitters in the St. Louis area today. 187 athletes from across the midwest came out to compete in the 6th Battle for the Cup this past weekend. CrossFit TNT hosted a great competition, and the athletic performances were stellar. We will provide you with a full album of photos soon and a highlight video of CFME's athletes at their best! Thanks to the athletes for all your hard work this weekend. And thank you to all of you who came out to support!!

For Monday,

Mon or Tue Strength/Skill:

Bench Press, 5-3-1

CF:

For time,

8 handstand push-ups

30 pull-ups

8 handstand push-ups

20 pull-ups

8 handstand push-ups

10 pull-ups

12.02.11

2012-02-11T18:21:00.000-08:00

Whoa...What a day.

Long day at The Battle for the Cup, but what a great time. We saw some amazing performances from many athletes.

Our athletes from MetroEast made a couple coaches extremely proud. Everyone performed above and beyond, and I can't wait to see what presents for tomorrow.

Wod 5 will be:

Rope N' Run

For time

RX:

Men: 5 rope climb + 2 mile run

Women: 4 rope climb + 2 mile run

Scaled:

Men: 4 rope climb + 2 mile run

Women: 3 rope climb + 2 mile run

(to modify the scaled, Men: 40 burpees, Women: 30 burpees + 1 mile run)

4:30 minute time cap to finish all rope climbs.

30 seconds added to your time for every rope climb not completed.

This means, at 4:30 you must have completed the climb & be off the rope.

12.02.10 - NO CLASS SATURDAY, FEB. 11TH!

2012-02-10T12:49:00.000-08:00

Good Luck to all of the athletes competing in the 6th Battle for the Cup at CrossFit TNT this weekend.

Reminder: There will be no Saturday AM class on February 11th...Come out and support our CFME athletes participating in the Cup!

For Friday,

Fri or Sat Strength/Skill:

Back Squat, 3-3-3

CF:

3 rounds for time

9 hang squat cleans, 115/75

15 push ups

Heat Assignments

2012-02-09T14:01:00.000-08:00

Here is the link to the heat assignments for The Cup:

Event #1

12.02.09

2012-02-09T13:55:00.000-08:00

6th Battle for the Cup: First event release!

Event 1

The Triple Clean

12 minute time cap

-----------------------------------------------------------------

Start next to your bare bar at one end of your lane,

when time starts, run to the opposite end of your lane,

grab your first set of weights and collars,

run back, load your bar, and complete,

21 Hang Squat Cleans (hang below the knee)

Strip your bar (do not drop empty bars on the ground),

return all weights and collars exactly where they started,

grab second set of weights and collars,

run back, load your bar, and complete,

15 Power Cleans

Strip your bar (do not drop empty bars on the ground),

return all weights and collars exactly where they started,

grab third set of weights and collars,

run back, load your bar, and complete,

9 Clean and Jerks

Strip your bar (do not drop empty bars on the ground),

return all weights and collars exactly where they started,

run back to your bar. DONE.

You are finished when you have completed every rep correctly,

returned all weights and collars to their exact starting position,

and returned to your empty bar.

RX:

Women - 73 / 93 / 113Men - 115 / 135 / 165

Example, RX female: Hang Squat Clean @ 73# / Power Clean @ 93# / C&J @ 113#

Scaled:

Women - 63 / 83 / 93

Men - 95 / 115 / 135

(to modify the scaled, use lighter weight)

49 points total.
21+15+9 = 45, plus 4 more points for moving & loading weight = 49,
You receive 1 point for each time you run to get
your weight and successfully get weight and collars on bar (4x).

For any rep that is not completed at the end of the 12 minutes,

each rep will be counted as one second added to your time.

Example: At the end of 12 minutes, if you still have 9 C&J left
plus stripping weight, returning weight and running back to your bar,
your score would be 12:10

For Thursday,

Wed or Thurs Str/Skill:

500m row for time

CF:

For time:

10 Chest to bar pull ups

5 MB Situps, 20/14

8 C2B pull ups

10 MB Situps

6 C2B

15 MB Situps

4 C2B

20 MB Situps

2 C2B

25 MB Sit-ups

From Wednesday,

Str/Skill:

See above

CF:

AMRAP 10min

7 OHS, 115/75

100' double db farmer's walk, 65#x2/40#x2

6TH BATTLE FOR THE CUP INFO

2012-02-07T06:40:00.001-08:00

Hey CrossFitters!

THIS IS DIRECTLY FROM THE ATHLETE EMAIL EACH COMPETITOR WILL RECEIVE. PAY ATTENTION TO THE TIMES. COACH JOSH WILL BE AT TNT AROUND 7:00AM. THANKS MIKE FOR THE HEADS UP!

1. Opening ceremony will start at 7:30 am so please have all members of your box present with you to walk out on the floor together. You will be in the warm up area until your box is called out. Everyone will stay out on the floor as Jeff Thayer (the head judge) goes over all the movement standards and answers questions at 7:45 am. If we get done with that before 8:00 am, we will get started early.

We want to keep the competition moving, and we always seem to run ahead of our tentative schedule, so always be prepared to go on time or earlier.

2. Thursday at noon the first Event will be announced on CrossFit TNT's website, under Battle for the Cup. You will not get an email, so please go to our site. If you have questions regarding the WOD, you can ask them in the comments section and they will be answered by Jeff on Saturday.

12.02.07

2012-02-07T04:21:00.000-08:00

Cup Update

Athletes competing in the cup should be prepared to be at TNT and ready to watch movement standards by 7:40am on Saturday. It is about an hour drive to TNT from the Freeburg area. We have some of you coming from Freeburg/Belleville and some from the Columbia area. I would recommend car pooling if you can work it out. We will keep you updated as we gain more info about workouts and event details.

Directions to TNT can be found HERE

For Tuesday,

Mon or Tues Str/Skill:

Sled Drags, 5x100'

CF:

For time

35 Push press, 95/65

35 KB SDHP. 53/35

35 DB burpee power cleans

From Monday,

CF:

3 rounds for time of:

20 OH walking lunges, 45/25#

20 toes to bar

75 double unders

12.02.03

2012-02-03T10:01:00.000-08:00

Tyler will be ready....as soon as his tongue sticks out.

For Friday,

Fri or Sat Str/Skill:
Deadlift, 7x2

CF:
21-15-9 of:
burpees
hang squat snatch, 95/65

12.02.02

2012-02-02T04:32:00.000-08:00

Kari B. is ready for the Cup

For Thursday,

Wed or Thurs Strength/skill:
handstand work

Mobility wod from 12.02.01

CF: compare to 11.08.22
3 minutes on/1 minute off on a continuous running clock. Athletes will rotate through on every 3 minute interval. Each station is for max reps for a total score.
KB Swing, 53/35
Box Jump, 24/20
Barbell push press, 75/55
Calorie Row

**Doing this wod on your own? Check out this free online round timer: Free Workout Timer

12.02.01

2012-02-01T07:11:00.000-08:00

For Wednesday,

Wed or Thurs Strength/Skill:
Handstand Holds

Mobility:

KStar is ridiculously mobile...What a supple leopard.

CF:
"Linda"
10-9-8...3-2-1 (10!) of:
Deadlift @1.5x bwt.
Bench Press @ bwt.
Clean @.75x bwt.

12.01.31

2012-01-31T12:23:00.000-08:00

Chris says: "The Battle for the Cup is coming, are you ready?!"

The affiliate team has been working hard to prepare for the 6th St. Louis Battle for the Cup. We took a field trip to CF Gambit last Saturday and two of our gents got their first muscle ups! We'll have a video to follow in a couple days.

For Tuesday,

Mon or Tues Str/Skill:
3 sets each of:
a. Push Jerk
b. Weighted Pull Up

CF:
5 rounds for time of:
400m run
25 barbell good mornings, 45#/35#

From Monday,

Mon or Tues Str/Skill:
3 sets each of:
a. Push Jerk
b. Weighted Pull Up

CF:
8 rounds of:
max rep air squats, 20 seconds
rest 10 seconds
max rep sit-ups, 20 seconds
rest 10 seconds

12.01.27

2012-01-27T15:15:00.000-08:00

CrossFit Social Tonight: 7pm Cutter's in Belleville

No 6:30pm class tonight

8am class on Saturday morning in Millstadt will be on!

For Friday,

Friday or Saturday Str/Skill:
Single Arm DB OHS, 3x5ea

CF: Skill test (16 minute total time)

3 rounds for max reps ea movement

1 minute max rep wall ball shots

2 minutes max rep double unders

1 minute max rep hand release push ups

2 minute rest

12.01.26

2012-01-26T07:39:00.000-08:00

The 6th Battle for the Cup is on it's way - only a little over 2 weeks now. We have already held one team training session and we will continue the training sessions this weekend. We will be at CrossFit Gambit on Saturday from 12-1:30ish. If you need to carpool I will be leaving the Freeburg gym by NO LATER than 11:15a. My vehicle has room for 4 people other than myself. If you plan to attend training and just want to meet us at CF Gambit then please be there by 12pm sharp. Sunday training will be at 5:30pm in Freeburg.

CrossFit Gambit Location

DON'T FORGET: Holiday Social tomorrow night (Friday, Jan. 27th) at 7pm at Cutter's in Belleville. We are planning to provide some finger foods for you in the form of pizza, wings, and possibly toasted ravs. The kitchen will be open as well and you are welcome to make your own purchases for other items. Cash bar will be available.

For Thursday,

Wed or Thurs Mobility Work:

HIP IR/ER/flexor stretching w/ and w/o bands

Wed or Thurs Str/Skill: Oly

Hang Power/Sqt Clean, 4x2

CF: ‘Gymnasty’

15-12-9-6-3 of:

Pull-ups

Ring Dips

Alternating pistols

12.01.25

2012-01-25T14:04:00.000-08:00

For Wednesday,

Wed or Thurs Mobility Work:

HIP IR/ER/flexor stretching w/ and w/o bands

Wed or Thurs Str/Skill: Oly

Hang Sqt Clean, 4x2

CF: Benchmark Wod

“Grace”

30 reps for time of:

135# Clean and Jerk (women’s wt = 95#)

From Tuesday 120124

Mon or Tues Str/Skill: Barbell Strength

3 alternating sets of

a. Front sqt, 5 reps

b. Overhead Press, 5 reps

CF: (from 111125) check your wod log to compare your results

For time,

Run 400m

Then 10-9-8-7….2-1 of

Goblet squats, 55/35

KB swings, 55/35

Then Run 400m

12.01.23

2012-01-23T06:16:00.000-08:00

Check out our NEW 5K Training Page on the right side bar to get your CrossFit Endurance training for the week.---> ---> --->

For Monday,

Str/Skill: Barbell Strength

3 alternating sets of

a. Front squat, 5 reps

b. Overhead Press, 5 reps

CF:

(from wk 3 of Wod Club Open)

For time,

50 TTB

40 ‘Game's Style’ box jumps, 24/20”

30 bar facing burpees

20 SDHP, 95/65#

10 OHS, 95/65#

12.01.20

2012-01-20T13:28:00.000-08:00

Pretty awesome flow chart.

Str/Skill

Battle ropes, 5x20sec

-work mobility on target areas b/t sets

CF:

AMRAP 12min

9 DBx2 rows

6 Back squats

-choose your own weight

12.01.19

2012-01-19T03:17:00.001-08:00

Wed or Thurs str/skill:
Alternate b/t the 2 for 3 sets,
a. Sumo deadlift x3
b. KB high pull, x6-8

CF:
10 min amrap of
10 sec L-sit
10 ab mat sit ups/towel roll under lumbar spine
Mountain climbers, 10 each leg

12.01.19

2012-01-18T20:12:00.001-08:00

Wed or Thurs str/skill:
3 sets of
a. Sumo deadlift, 3 reps
b. Kb high pull, 8 reps

CF:
7 rounds of:
6 ring push ups
5 deadlifts, 205/165#

12.01.18

2012-01-17T18:58:00.001-08:00

Monday or Tuesday str/skill:
Thrusters, 5x2

CF:
for time,
50 walking lunges
800m run
50 walking lunges

12.01.16

2012-01-16T08:12:00.000-08:00

For Monday,

Str/Skill:
Thruster, 5x2

CF:
For time complete,
80 wall ball shots, 20/14#
50 pull-ups
at the top of every minute complete 5 kb swings

12.01.14

2012-01-14T08:53:00.000-08:00

For Saturday,

Fri or Sat Str/Skill:
Resisted Sprints, 7-10x10yds

CF:
This WOD is done with a partner. One partner will be performing the movement while the other is holding a plate (45/25#) overhead. Reps only count while the plate is overhead, not touching the head though. Partners will swap positions after each minute.

2 rounds, 1 min each of:

SDHP, 95/65

Shoulder to Oh, 95/65

Front squats. 95/65

MB Sit ups. 20/14

12.01.13

2012-01-13T04:40:00.000-08:00

For Friday,

Fri or Sat Str/skill:
Resisted sprinting with bands, 5-10x10yds

CF:
max rep burpees, 2 minutes
rest 1 minute
max rep rings rows, 2 minutes
rest 1 minute
max rep super-bananas, 2 minutes
rest 1 minute
max rep calorie row, 2 minutes
rest 1 minute
max rep box overs, 2 minutes

Class Cancellation

2012-01-12T19:58:00.000-08:00

We will not be running the 6:30pm class on Friday, January 13th. Please plan accordingly. 5:30pm is open for all!

12.01.12

2012-01-12T06:08:00.000-08:00

With the start of the new year there's been a big rush of new exercisers, as well as those formerly fit gym goers, coming through the doors. It's nice to see an article that preaches what many of our Exercise Specialists have been advocating to probably every person who is rededicating time to their fitness.

Check out this article on some top tips to stick with your fitness goals in 2012:
8 Ways to Upgrade Your New Year's Resolution

For Thursday,

Wed or Thur Str/Skill:
Snatch, 5x2

CF:

12 min to reach the highest round total possible of:

3,6,9,12….etc

OH lunge, 45/25 plate (r-1,l-2)

Sit-ups, soles of feet together with knees bent to 90deg and hips abducted.

12.01.11

2012-01-11T15:27:00.000-08:00

For Wednesday,

Wednesday or Thursday Str/Skl:

Snatch, squat or power, 5x2

CF:

10 min to reach the highest round total possible of:

3,6,9,12….etc

OH lunge, 45/25 plate (r-1,l-2)

Sit-ups, soles of feet together with knees bent to 90deg and hips abducted.

12.01.10

2012-01-10T15:09:00.000-08:00

For Tuesday,

Monday or Tuesday Str/Skill:
Push Press, 4x4

CF:
For time,
200 double unders
30 deadlifts, 225/155#
10 wtd pull-ups, 55/25#

From Monday,

Str/Skill Same

CF:
5 rounds for time of:
15 wall ball shots, 20/14#
10 front squats, 95/65#
5 handstand push-ups

12.01.06

2012-01-06T18:08:00.000-08:00

For Friday,

Friday or Saturday Str/skill:
Bench Press, 3x5

CF:
As many rounds as possible in 12 minutes of:
10 barbell roll outs
10 each side, barbell windshield wipers
10 hollow rocks
10 each side, grasshoppers

12.01.05

2012-01-05T05:02:00.000-08:00

Somehow the camera took a pretty sweet pic completely by accident. Tony B. warming up with the 24" box on Wednesday night. He went on to hit a ridiculous 36" jump by the end of the night. Great work Tony!

For Today,

Wed or Thurs Str/Skill:
Max Height Box Jump

CF:
21-15-9 of:
Barbell Thruster, 95/65#
Barbell SDHP, 95/65#

12.01.04

2012-01-04T10:46:00.000-08:00

For today,

Wed or Thur Str/Skill:
Max Height Box Jump

CF:
5 Rounds of:
5 DB deadlifts
5 DB hang cleans
5 DB Push Press
5 DB Squats
increase load of dumbbells each round.
rest as needed b/t rounds

12.01.03

2012-01-03T09:28:00.000-08:00

Running...Piggy Back Style!

We are beginning to prepare for the Ancient Order of Hibernians (AOH) 5K & Kids Run on March 11th hosted by Toolen's Running Start in Shiloh, IL. We would love for all of our CF members to come out and participate with us. To train we have elected to follow the CrossFit Endurance training program. The link to their site is already located on the left side of the blog. We are going to follow their programming 1 week behind. So this week we will be following their training schedule for 12/26/11-1/1/12. This will be a supplemental program to be performed outside of classes. There may be occasions when we program some running into your class wods, and we will let you know how to modify your training that week accordingly.

Typically athletes will follow the CFE site as a single sport (runner, cyclist, swimmer, or rower) or multisport (triathlete). When you look at the CFE blog it can be a bit confusing as to what to do when. This is part of the reason why we are following a little behind the site so that we can give you the workouts a week ahead. A sample schedule would be to alternate days between your CF class and your CFE conditioning. For example, if you typically attend classes on MWF, you would complete your conditioning on TThSa/Su. If you're crossfitting on the opposite schedule, you would follow an opposite schedule for conditioning. There are many ways to alter the schedule to your individual needs.

Drew will be your go-to guy for any questions or tips managing your programming. Don't be intimidated by this 5K. We want EVERYONE to participate! If you've never done a 5K then I promise you'll set a PR! Here is the race website for Toolen's Running Start. As more info is available we will get it out. We have race sign ups available at the clinic.

This week's running schedule,

Conditioning Workout 1:
Run: 8-12 x 200m (.13mi on treadmill), hold splits within 2-3 seconds, rest 2:00

Conditioning Workout 2:
Run: 2-3 x 1Mi Time Trial, rest 7:00 between each effort
*if you've never ran a full mile then complete 1 mile for time. If you've never ran 2 miles, run 1 mile, rest 7 minutes, and run a 1/2 mile.

Conditioning Workout 3:
Run: 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

For Tuesday,

Mon or Tue Str/Skill:
Back Squat, 3x5

CF:
For time,
100 hand release push ups
100 air squats
100 double unders

12.01.02

2012-01-02T05:50:00.000-08:00

NEW YEAR . NEW GOALS . NEW YOU

Thanksgiving...check
Christmas...check
New Years...check

Welcome to 2012. It's that time of year again - the holidays are over. No more excuses for not getting in the gym or eating healthy. What's in store for you in 2012? Someone much smarter than myself put it right: "If you don't know where you're going, you'll never get there." Pretty straight and to the point. We have big plans for CrossFit MetroEast in 2012, and it starts with all of you because YOU are CrossFit MetroEast! Some of you recently signed up for the 2012 St. Louis Affiliate Cup Challenge in February. Many more of you will participate in a 5K in March (some for the first time). This is a time for each of you to grow. Only you can determine how big. Post at least ONE of your goals for 2012 to comments.

For today,

Str/Skill:
Back Squat, 3x5

CF: From CF Endurance
Complete as many rounds as possible in 8 minutes of:
10 KB/DB snatches (10R/10L), 45#/25#
10 burpees
5 DB hang power cleans, 45#/25#

111229

2011-12-29T03:37:00.000-08:00

A big congratulations to Kelly V. Kelly started crossfitting with us about 4 weeks ago to get in shape to retest for a police academy agility test. Kelly missed the cut her first time by 11 seconds. Last week Kelly crushed her previous time by over 40 seconds! Great job, Kelly!

Str/Skill:

2xDB Waiter’s Walk, 5x100ft; rest as needed b/t

CF:

4 rounds of:

Turkish get-ups, 5 each side

10 Strict sit-ups with towel roll supporting lumbar spine

L-sit off box or bench, 15 second hold

Rest 60 seconds

111228

2011-12-28T09:20:00.000-08:00

For Today,

Str/Skill:
skill work on cleans or rowing from 111227
or
mwodding on target areas

CF:
3 rounds for time of:
100ft. burpee broad jumps
25 wall ball shots, 20/14#
150' walking lunge

111227

2011-12-27T08:25:00.001-08:00

For Today,

Str/Skl: From 111226

CF:
Skill day
15 minutes to complete 2-3x500m row
15 minutes to complete power clean, 5x3

111226

2011-12-26T05:27:00.000-08:00

Photo compliments of CrossFit.com

For Today,

Str/Skl:
Weighted Pull-ups, 5x1

CF:
(Mainsite wod)

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

111224

2011-12-24T15:40:00.000-08:00

Happy Holidays from CrossFit MetroEast!

For Today,

Str/Skl: from 111223

CF:
30-20-10 of:
DB walking lunge, 25/15 ea hand
KB swings, 53/35#

From Friday,

Str/Skl:
2 minutes max rep knees to elbows
handstand holds

CF:
AMRAP in 15 minutes of:
15 up and over box jumps, 24/20"
high knee run thru on the ladder, 5 lengths
push press x15, 95/65#

111222

2011-12-22T03:35:00.000-08:00

Are you kidding me?! Awesome pic...and so true.

For Today,

Str/Skl:

Ring Row/Pistol work from Wednesday

CF:

5 rds for total reps each exercise

1 min of Deadlifts, 155/115

1 min of Double unders

rest 1 min

111221: Holiday Class Schedule

2011-12-21T10:41:00.000-08:00

For the upcoming Holidays classes will run as follows: If the date is not listed below, then regular class schedule for that day.

Friday, December 23rd: 5:30a/5:30p ONLY (Freeburg)
Saturday, December 24th: 8:00a (Millstadt) This is a complimentary class for all of you!
Sunday, December 25th: No Class. Wod will be posted on blog.
Monday, December 26th: 5:30am/5:30p/6:30p (Freeburg)
Friday, December 30th: 5:30a/5:30p/6:30p (Freeburg)
Saturday, December 31st: 8a (FREEBURG) This is another complimentary class!
Sunday, January 1st: No Class. Recovery!

For Today,

Str/Skl:

3 sets of max consecutive reps of horizontal ring rows

-work pistol progressions b/t

CFE:

5min max distance run

-rest 3-5min

CF:

AMRAP 5min of Clean & Jerk, 135/95

111220

2011-12-20T04:51:00.000-08:00

We've adjusted some of the features on the CFME mainsite. Check out these new pages:

Helpful Tools

WOD

For Today,

STR:

Thrusters, 5x2

work wrist mobility b/t sets

CF:

For time:

50 lateral hurdle jumps, 12/8"

120 KBS, 55/35#

120 sit ups, feet anchored w/ arms cross chest

50 lateral hurdle jumps

*May partition KBS and sit ups as needed only*

111219

2011-12-19T05:45:00.000-08:00

Shopping for healthy foods can be hard these days. Everything is natural, gluten free, or high in fiber. But wait, is it 'Zone' friendly? How about 'Paleo'? Have you fell for any of these healthy eating scams this year?

The Biggest Health Food Scams of 2011

Str/Skl:

Thrusters, 5x2

work wrist mobility b/t thrusters

CF:

7 rft

15 hang power snatch, 96/65

7 OHS, 95/65

111217

2011-12-17T12:04:00.000-08:00

For today,

Str/Skl:

Agility ladders, 10’

MWod: Disco Pain Ball on Hammies

CF:

AMRAP 12’

Shuttle run parking lot, down and back x 2 = about 160m total

15 goblet squats, 55/35

111216

2011-12-16T09:33:00.000-08:00

Got this video from some fellow crossfitters on facebook today. Wow.

Worst deadlift form...ever!

For Today,

Str/Skl:

Agility Ladders, 10’

MWod: Hamstrings

CF:

For time,

100 sit ups

75 good mornings, 65/45

50 walking lunges, r=1, l=2

25 Pull ups/ rows

111215

2011-12-15T07:31:00.000-08:00

CrossFit Gambit linked an article with an interesting take on caffeine and exercise. Caffeine has been used for a long time with endurance athletes to improve performance, but the verdict is still out on its positive effects on anaerobic training such as weight lifting and sprinting/speed specific sports. Dosage and timing play a huge role in its effectiveness. We are in no way saying go chug a red bull before you come to the wod (you will likely throw up -- we've seen it happen) but maybe that cup of coffee an hour before class isn't a bad idea, especially after a long day at the office staring at the computer screen.

How Coffee Can Galvanize Your Workout

For Today,

Str/skl:

Same as 111214

CF:

5 rft:

30 double unders

8 burpee box jumps, 24/20”

111214

2011-12-14T09:37:00.000-08:00

New Class Schedule Available

For Today,

Str/skl:

3 sets of: 3 ohp, 5 push press, 7 push jerk (don’t drop bar til after each set)

CF:

For time,

Run 600m

20 snatch or ground to OH, 135/95

Run 600m

111213

2011-12-13T06:03:00.000-08:00

For Today 111213,

Str/Skl:

OHS, 5x3

CF:

12’ AMRAP

10 ea. DB step ups, 20”

10 hollow rocks

10 ea. Grass hoppers

From Monday 111212,

Str/skl:

OHS, 5x3

CF:

4 RFT of:

100’ Bearcrawls holding 20lb DBs

18 ring push ups

18 squat box jumps, 20/14”

111209

2011-12-09T13:13:00.000-08:00

From 111208:

Str/Skl:
Skin the cat from 111207

CF:
4x800m runs; rest 3-5 minutes b/t sets
try to maintain times of each run within 5 seconds of previous

For Today,

Str/Skl:
Snatch Deadlift, 4x4

CF:
3 rounds for time,
200yd db farmers walk, 70/53/35#
20 burpees

111207

2011-12-07T21:42:00.000-08:00

Cascade Mountains north of Seattle, Washington

Alright, we have to catch this programming up!

First, for Wednesday 111207

Strength/Skill:
Skin the cat

CF:
15 minute AMRAP of:
5 ring dips
7 handstand push-ups
9 second L-sit hold on rings

111206:

Strength/Skill:
see front squat/split squat from 111205

CF:
5 rounds of:
max rep db push press, 30 seconds
rest 30 seconds
30 second max calorie row
rest 30 seconds
max rep 95/65# sumo deadlift high pull, 30 seconds
rest 30 seconds

111205:

Strength/Skill:
3 supersets of:
front squat, x5
db Bulgarian split squat, x10ea

CF:
10-9-8...3-2-1 of:
split jumps
toes to bar

111203:

Strength/Skill - see 120211

CF:
"The Filthy 50"

111201

2011-12-01T20:36:00.001-08:00

Finally made it to Cleveland, Ohio to hang for the weekend at the Spire Institute and Michael Johnson Performance. Get to hang with the Cleveland Browns' strength coach tomorrow - Well worth the long day of travel.

For Friday,

Str/skill:
Pistol progressions

Cf:
12' Amrap
12 box jumps, 30''/24''
8 deadlifts, 200/165#

From Thursday,

Str/skill from 111130

Cf:
7 rounds of:
7 burpees
7 db thrusters, 50/35
Rest 45 seconds

111130

2011-11-30T06:25:00.000-08:00

Catch up from 111129:

STR/Skill:
M/T strength - bench press / db row

CF:
"Helen"
3 rounds for time,
400m run
21 kb swings, 53/35
12 pull ups

For today,

STR/Skill:
W/Th oly lift - Clean & Jerk, 5x2

CF:
Double Tabata treadmill run
40" run : 20" rest x8
set incline at 8% and speed at 80% best 1 mile pace.

111128

2011-11-28T08:35:00.000-08:00

Work off that turkey!

STR/Skill:
5 rounds of:
bench press, 5 reps
2 hand DB bentover row, 10 reps
2 minutes active rest row or single unders

CF:
Tabata style,
8 rounds of:
20 seconds max rep push up
10 second rest
20 seconds max rep sit up
10 second rest

111124

2011-11-24T05:00:00.000-08:00

Pre-Turkey Eating Wod:

You can even do this one at home.

4 rounds:
50 air squats
25 sit-ups
50 walking lunges
25 hollow rocks
rest 60 seconds

Happy Thanksgiving Everyone!

111123

2011-11-23T13:41:00.000-08:00

STR/Skill:
Sled Pull, 5x100'

work hamstring quad mobility b/t sets.

CF:
21-15-9 of:
KB Snatch, 55/35#
20/14" box jump holding mb, 20/14#

GOOD LUCK TONIGHT AT GUNS 'N HOSES, WILL!

111122

2011-11-22T04:22:00.000-08:00

The 2011 St. Louis Guns and Hoses Charity event will be taking place Wednesday, November 23rd. Our own, Will Smith (aka Big Willie Style) will be fighting. We'd like to know who all intends to go? We will be cancelling our Wednesday evening class to accomodate for the event as many have said they are planning to watch Will. Post your plans to comments. If you have not purchased your tickets yet you can do it HERE.

Also, holiday schedule for CrossFit classes are as follows:
Wednesday November 23rd: evening class cancelled
Thursday November 24th: Thanksgiving - No Classes
Friday November 25th: "black friday" wod - Millstadt location @ 9 A.M. ONLY
Saturday November 26th: resume normal class schedule

For Tuesday,

STR/Skill:
OHS as rx'd from 111121

CF:
10 rounds for time of:
10 deadlifts, 185/135#
10 push ups

111121

2011-11-21T06:08:00.000-08:00

For Monday,

STR/Skill:
Overhead Squat, 3x5 @75-85% 1 rep max; 1x15-20 @60%

CF:
As many rounds as possible in 12 minutes of:
4 handstand push-ups
8 pull-ups
12 burpees

To catch us up:

From Friday 111118:
MWod episode #339 - Front Rack position

STR/Skill:
10 minutes to complete 3x5 Push Jerks @75% 1 rep max. Work form most importantly if you are a beginner at this lift.

CF:
5 rounds for time of:
35 double unders
7 Weighted Pull-ups
record total time and weight for each round.

From Saturday 111119:

MWod and STR/Skill from Friday if you have not completed.

CF:
max calorie row for 3 minutes
rest 3 minutes
3 minute run for max distance

111117

2011-11-17T04:23:00.000-08:00

For Thursday,

Wed/Thurs Strength:
Wtd. Ring Row, 5x5

CF:
12' AMRAP of:
15 KB Swings*, 53/35#
accumulate 30 second hollow rock hold each round. Shoulders and feet must be off the ground to start time. No rocking, just static hollow hold.

*For those of you in Wed night team wod version of yesterday's wod sub 15 back extensions for KBS

Hollow Body Progressions Pt. 1 from Gymnasticswod.com:

Details at GymnasticsWOD

111116

2011-11-16T07:19:00.000-08:00

For Wednesday,

Wed/Thurs Strength:
Weighted Ring Rows, 5x5

CF:
For time,
5 deadlifts @ 80% 1 rep max
15 db renegade rows*, 25/15#
25 box jumps, 24/20"
200' kb waiter's walk**, 53/35#
25 box jumps, 24/20"
15 db renegade rows, 25/15#
5 deadlifts @ 80% 1 rep max

**Waiter's Walk pic from CrossFit.com:

*Renegade row demo:

Wod Correction

2011-11-15T09:23:00.001-08:00

The walking lunges for today's wod should be 150 feet of walking lunges.

111115

2011-11-15T05:56:00.000-08:00

For Tuesday,

Mon/Tue Strength:
Front Squat, 5x3

CF:
3 rounds for time,
150 walking lunges
30 sit ups
20 split jerks, alternating legs, 115/75#

111114

2011-11-14T07:52:00.000-08:00

For Monday 111114

Strength:
Front Squat, 5x3

CF:
15 min AMRAP of:
200m MB run, 20/14#
5 DB Thrusters

record rounds and load of DB's. Attempt to get to a max load on thrusters.

To catch us up:

111111: Veteran's Day
"Murph"
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

111112:
Skill:
Turkish get ups
CF:
5 rounds of:
max rep 20 inch box jump, 30 seconds
rest 30 seconds
max rep 75#/55# push press, 30 seconds
rest 30 seconds
calorie row, 30 seconds
rest 30 seconds

111110

2011-11-10T05:05:00.000-08:00

A little wheel barrel fun

For Thursday,

W/Th Strength:
Overhead Press, 5x3 @80-90% 1RM
*if you did not complete the OHP max during our CrossFit Total a few weeks back then during strength session find your 1 rep max. Follow the same protocol as the total with only 3 attempts to reach a max.

CF:
DB "Grace" or "Isabel"
30 reps for time ground to overhead, 45# per hand/25# ph

111103

2011-11-03T04:51:00.000-07:00

The foot can be the root of many problems in individuals. These guys are what we stand on, walk on, jump on, and run on. If the tissues in your "paws" aren't "supple like a leopard's" you could be asking for an injury - and not just in the foot. Commonly injuries of the ankle, hip, knee, and back can stem from an unhealthy foot. Check out some self-help tips for your feet below.

From Wednesday,

W/TH Skill: Muscle-up Progressions

CF:
5 rounds for time,

bench press at one of the following settings: BWt x8, (.75)bwt x12, (.50)bwt x20, or (.25)bwt x32

10 burpees

For Thursday,

Skill from above.

CF:

"The Blaster"

2 rounds for time of:

50 squats

50 walking lunges

20 squat jumps

20 split jumps

111101

2011-11-01T04:24:00.000-07:00

For Tuesday,

M/T Skill: See 111031

CF:

6x200m/yd runs or 6x400m row; rest 90sec b/t sets

111031

2011-10-31T09:38:00.000-07:00

Photo compliments of CrossFit Oakland

Happy Halloween everyone! Maybe some bonus points to anyone who decides to dress out for 6:30pm class? Don't know what the bonus will be, but maybe we'll get some sweet pics!

For Monday,

Skill Work:
5 sets alternating of:
a. hang power clean, x5
b. hip extensions, x5-10
not for time.

CF:
Mainsite wod.
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

111028

2011-10-28T12:11:00.000-07:00

CrossFit Total today or tomorrow...

Complete:
1 Rep Max Back Squat
1 Rep Max Overhead Press
1 Rep Max Deadlift

Post your results to comments. Do this!!!

111027

2011-10-27T04:24:00.000-07:00

For Thursday,

STR/Skill:

Snatch work

CF:

400m run

21 goblet squats, 53/35

21 kb swings, 53/35

400m run

15 goblet squats

15 kb swings

400m run

9 goblet squats

9 kb swings

111026

2011-10-26T15:13:00.000-07:00

We will be completing the CrossFit Total on Friday and Saturday to wrap up our strength cycle from the past 8 weeks. Plan to attend class either Friday a.m. or Saturday a.m. so that you can get your maxes! This is important so that we can determine loads for future strength workouts. New programming will start on 10/31/11!

STR/Skill:
Snatch

CF:
Mainsite Wod
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

111025

2011-10-25T14:51:00.000-07:00

The Inaugural Rock-n-Roll St. Louis Marathon and Half Marathon was this past weekend. Coach Drew and his new bride Stephanie tackled the full, while I went after the half with fellow crossfitter from CrossFit Valley Park, Margaret Junker. I know there were tons of familiar faces out at the races. Even with 21,000 competitors I still managed to see many friends. It was a beautiful day for a fun and music-filled race. Congrats to Stephanie and Margaret as this was their first race at their respective distances! I think I can speak for Coach Drew as well when I say you gals made your running partners very proud. Awesome job ladies. Congrats to the many other runners as well who battle through the course!

For Tuesday,

STR/SKL:
See Monday Skill Session

CF:
10-9-8...3-2-1 of:
Push Press, 95/65
OH walking lunge, 45/25
Back extension

111023

2011-10-24T01:48:00.000-07:00

From Friday,

STR/SKL: Behind the neck jerk, 5x3

CF:
10 rounds of 100m sprints
rest 90 sec b/t rounds

For Monday,

STR/SKL:
Handstand/handstand walk work

CF:
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

111020

2011-10-20T04:06:00.000-07:00

Katie hitting some max effort snatch.

We all get excited when we hit a new record on a workout or a lift. Success can be like caffeine, it's addictive. Once you get that good wake-up buzz from some, you want more. CrossFit Olympic lifting expert, Mike Burgener, has an approach that I've always been a fan of as a coach and athlete: Hit one record a day. If you hit a new PR (personal record) on a max lift, stop. Your body has just worked through something that it never has before. Your nervous system is adjusting to new stimuli. And your confidence is on top of the world, but sometimes that can be a bad thing. That increase in confidence says, "just hit one more, you got this. Five more pounds..." NO! Don't listen to yourself! Don't do it! Let yourself bask in the glory of hitting a new PR even if you have more gas in the tank. Save it for the next trip!

Hitting a PR with Coach Burgener (compliments CrossFit.com)

For Thursday,

STR/SKL: See Wed Post - Sled Pull

CF:
For time,
1000m row
30 ground to overhead
1000m row
post time and load.

111019

2011-10-19T12:57:00.000-07:00

For Wednesday,

World Series starts tonight! Good luck Cards!

STR/SKL: Wed/Thur
backward sled drag, 5x100', select wt as needed

CF:
3 rounds for time:
135# overhead squat, 10 reps
50 double unders

111018

2011-10-18T05:17:00.000-07:00

Do you know how many calories you need to take in? The CrossFit nutrition prescriptions typically don't talk much about specific CALORIE demands of an individual. With the models discussed (Zone/Paleo) the calories tend to work themselves out. Most people who utilize these plans are selecting healthful items which are nutrient dense, but not calorie dense. Also, many crossfitters we see in the gym (along with gym members all over) are looking to create a change in body composition through weight loss. When we take in decreased amounts of calories and increase calorie expenditure, most individuals can see a decrease in body weight. Now, this follows the old idea of "calories in vs. calories out". As we have learned more about proper nutrition we've found this simple calorie exchange is not always true. Factors such as body fat percentage and lean body mass are more specific indicators that can help to structure a personalized nutrition plan for an individual's fitness goals. But what if you want to gain weight? I know this is a crazy concept to grasp for some, but some individuals actually want to add mass to their body! Individuals like the extremely lean, ex-competitive marathoner (guy or gal by the way), or any other 'ectomorphic' individual who is looking to build muscle can sometimes be negatively effected by nutrient dense/calorie deficient type nutrition plans. Now, no one is really negatively effected by nutrient dense foods, but someone can be negatively effected if the amounts of those foods don't add up to support their body's energy (calorie) demands. These individuals can be helped greatly by body composition testing prior to a nutrition prescription. But what if you don't have access to this testing? Or, what if you just want to see where you're at versus where you need to be? Enter Simple Calorie Calculator! Try out this calculator to see where your energy demands should be. Just a heads up though, most of us OVERestimate our activity levels so think about how much you really exercise. Very active would be working out at least 5-6 days per week for at least an hour per session. See what you come up with.

For Tuesday,

STR/SKL: Week 8; Days 1&2
Ring Dips, 4-5 sets

CF:
"Michael"
3 rounds for time,
1/4 mile run
50 back extensions
50 sit ups

111017

2011-10-17T09:22:00.000-07:00

Box Jump Damage

For Monday,

Deload this week prior to maxes next week.

STR/SKL:
Ring Dip work, 4-5 sets

CF:
10 rounds of "Cindy" for time:
5 pull ups
10 push ups
15 squats

Make Up Post

2011-10-17T09:02:00.000-07:00

Make Up Post: Sorry, this should have posted on 111015, but somehow did not. Let's catch up on what we've been doing.

Thursday 10/13/11:
STR: See Wed STR/SKL for pull-up work

CF:
3' AMRAP:
15 kb swings, 53/35#
8 burpees
rest 3'
3' AMRAP:
15 DB push presses, 35/20#
8 supine rows - bar, rings, trx
rest 3'
3' AMRAP:
15 hollow rocks
8 good mornings, 45/35#

FRIDAY 10/14/11:
STR/SKL: LEME
Back Squat, 5x3 work up to 85% 1RM

CF:
Run like you stole something because we stole this from CF GAMBIT.
4 rounds for time of:
1/4 mi run
100 double unders

SATURDAY 10/15/11:
STR/SKL: See Friday

CF: Trainer's Choice!
Mobility work as needed.

111012

2011-10-12T10:01:00.000-07:00

For Wednesday,

GO Cards!!!

and then,

STR/Skill:
beginners work on kipping pull-up technique
See video below:

Advanced:
complete 8x3 pull-ups for speed, rest 45" between sets

CF:
run (200m-400m-600m)x3
work to rest ratio = 1:1
example: 200m=30"/rest=30"; 400m=90"/rest=90"...

111011

2011-10-11T04:13:00.000-07:00

Are You Due for an Oil Change? - Six Healthiest Oils for Cooking

From Monday,

STR/Skill: Wk 7/Days 1&2
Dynamic Effort Lower Extremity
Back Squat, 8x3 @55% 1RM (reps for speed)

CF:
Alternating Tabata Interval:
8 rounds of:
20 seconds max rep air squat
10 second rest
20 seconds max rep sit-ups
10 second rest

For Tuesday,

STR/skill: See Above

CF:
11 minute AMRAP of:
11 KB snatches, left arm, 53/35#
11 box jumps, 24/20"
11 KB snatches, right arm
11 overhead walking lunges, 45/25# plate

111007

2011-10-07T12:58:00.000-07:00

From Thursday,

STR/Skill: Deadlift, 3-3-3-3+

CF:
"helen"
3 rounds for time of:
400m run
21 kb swings
12 pull ups

For Friday,

STR/Skill: power clean technique

CF:
"Linda"
10-9-8...3-2-1 for time of:
deadlift @ 1.5x bwt
bench press @bwt
clean @ .75x bwt

111005

2011-10-05T09:12:00.000-07:00

For Wednesday,

STR: Wk 6 Days 3&4
Lower Extremity Max Effort
Deadlift, 3-3-3-3+

CF:
"Karen"
150 wall ball shots for time.

111004

2011-10-04T07:17:00.000-07:00

I borrowed this topic from CrossFit Verve.

Are you getting enough sleep? We've all heard it a million times; 8 hours of sleep per night. Who really gets that? Whether it's the kids, work, or your "extracuricular" activities, it gets difficult to maintain that average. Why is it important to get enough sleep though? Sure it helps you stay awake at the office the next day, but what else? Actually, consistently getting 7-8 hours of sleep per night also has great effects on maintaining a healthy body weight and improving performance in your workouts.

Hormones that are released in the body have a significant affect on your hunger levels. Cortisol, a hormone released by the adrenal glands, is one that is released when your body has had a lack of rest. This increase in cortisol levels also leads to a signal to the brain triggering it to want to eat. It can get pretty tough to maintain body weight when you're constantly hungry!

As for performance, sleep time = recovery time. If you're not getting ample rest, your body can not replenish the body with adequate hormone levels such as Growth Hormone. Lack of GH = lack of muscle building and repair. If we can't repair it gets harder and harder to push for those new PR's!

Sleep Well!

For Tuesday,

STR: Same as Monday, See box jump protocol from 111003

CF:

For time:

400m Row

21 hspu

21 abmat situps

400m Row

15 hspu

15 abmat situps

400m Row

9 hspu

9 abmat situps

111003

2011-10-03T13:10:00.000-07:00

Dude, are your eyes seriously closed?? Mobility woddin' or nappin'??

Happy belated birthday to Mike Hauser! We missed it Mike. We're sorry... 50 burpees for time for your coaches? :)

For Monday,

STR: Wk 6/Days 1&2, LEDE
box jump, 8x4
*This is for speed. Try to complete the 4 reps as fast as you can, but don't forget full ROM! Rest 45" b/t sets. Select a box height that allows you to move quickly.

CF:
Modified "Carse"
For time,
21-15-9 of:
2 hand DB squat clean, 35/20#
double unders (or singles x3)
box jump, 24/20"
perform a 50ft. bear crawl before each round.

111001

2011-10-01T08:29:00.000-07:00

From Friday,

Fri/Sat Skill:
kipping pull-ups

CF:
For time,
400m run
bench press, 21 reps @ 60% 1RM
600m run
bench press, 15 reps
800m run
bench press, 9 reps

For Saturday,
CF:
15 minute AMRAP of:
10 pull-ups
10 back extensions
50 mountain climbers

110929

2011-09-29T06:04:00.000-07:00

Start with mobility today for the hips and the rack position. Here's a MWod video for rack. This one is terrible. I threw up in my mouth a little bit with this one.

STR: wk 5 / d 3&4
Front Sqt., 5x5 @70-75%

Skill work:
Power Snatch technique

CF: perform whatever workout you did not perform on Monday
For time complete,
100 sit-ups
50 barbell push presses, 45/33#
25 push-ups
at the top of each minute complete 3 burpees

or

100 air squats
50 walking lunges
25 push-ups
with same burpee scheme.

110928

2011-09-28T09:48:00.000-07:00

The CrossFit Games on ESPN2 will air from 10p-12a central time tonight. Having this kind of exposure has really created quite a buzz from outsiders curious about CrossFit. What do you think? Are the CF games giving individuals a good look at what CrossFit is all about?

For Wednesday,

STR: Wk 5/Days 3&4 LEME
Front Squat, 5x5 @70-75% 1RM

CF:
For time,
run 600m
7 power snatches, 135/95#
run 400m
7 power snatches
run 200m
7 power snatches

110927

2011-09-27T04:54:00.000-07:00

I stole this article from CrossFit Verve. Check it out.

5 Reasons to Follow a Caveman Diet

For Tuesday,

STR: Wk 5/Days 1&2: UEME
Wtd. Pull-up, 3-5sets x 5

CF: Mainsite wod from 110926
15 minute AMRAP of:
10 wall ball shots, 20/14#
10 toes to bar
10 box jumps, 24/20"

110926

2011-09-26T20:15:00.000-07:00

What is Tyler trying to reach with his tongue??

For Monday,

STR: Wk 5/ Days 1&2 Upper Ext Max Effort
Wtd. Pull-Ups, 3-5 sets x 5

CF:
For time complete,
100 sit-ups
50 barbell push presses, 45/33#
25 push-ups
at the top of each minute complete 3 burpees

or

100 air squats
50 walking lunges
25 push-ups
with same burpee scheme.

110924

2011-09-24T02:37:00.000-07:00

Nathan asks: "Uh...will you help me up??"

Here's a question for our members:

What do you want from us??? No seriously. What would you like to see implemented at CFME? Do we squat too much? Not run enough? What skills do you want to learn? How about class times? Days? Maybe you just have a training question?

Here's the point:
We have been doing this for almost a year now. Actually, today is officially CFME at The Training Room's FIRST Birthday. Some of you have been with us the whole way, and others have just started. Regardless, we want to hear from you! We want to know what can make this better for our members. We'd like to have a "town meeting" of sorts. Maybe we can get together at the gym, or a food establishment and allow all of you to give us your feedback. Post thoughts to comments.

For Saturday,

Against a 20 minute clock work to complete as many reps/sets as possible of:
3-6-9-12...21-24-27 of:
air squat
kb swing, 53/35#
mb sit-up, 20/14#

110923

2011-09-23T14:43:00.000-07:00

I wanted to bring this video back. We posted it back in January, but it's never bad to bring back something for Motivation. Whatever it's for. I know I need some right now. Hopefully this helps you!

Check out this link to the CF Journal featuring NFL quarterback Matt Hasselbeck:

http://media.crossfit.com/cf-video/CrossFitJournal_MattHasselbeck_FindingCF_PRE.wmv

For Friday,

STR: Upper Ext Dynamic Effort
Push Press, 3x5 @50% 1RM

CF:
4 rounds for time of:
400m run
15 thrusters, 95#/65#
15 pull-ups

110922

2011-09-22T04:45:00.000-07:00

Check out this video from the new "CrossFit TV" site. It got me all sorts of pumped before 5:15 class this morning!

For Thursday,

STR: Week 4/Days 3&4 Lower Extremity Dynamic Effort
Deadlift, 10x2 @ 50% 1RM

CF:
4x800m, rest 4-5min b/t runs

110921

2011-09-21T06:06:00.000-07:00

For Wednesday,

STR: Week 4/Day 3&4 LEDE
worked into CF wod today

CORE:
3 rounds not for time of:
10 good mornings, 75/45#
10 knees to elbows

CF:
For time,
21 deadlifts, @ 60% 1RM
3 push ups
18 deadlifts
6 push ups
15 deadlifts
9 push ups
12 deadlifts
12 push ups
9 deadlifts
15 push ups
6 deadlifts
18 push-ups
3 deadlifts
21 push ups

110920

2011-09-20T04:33:00.000-07:00

Check out this strength and power from this guy....Amazing!

For Tuesday,

STR: Week 4/Days 1&2 Upper Ext Max Effort Deload
Overhead Press, 3x5 @ 60% 1RM

CF:
For time,
21 TRX/Ring Rows
3 db cleans, 45/25#
18 rows
6 db cleans
15 rows
9 db cleans
12 rows
12 db cleans
9 rows
15 db cleans
6 rows
18 db cleans
3 rows
21 db cleans