Thursday – 121814 – Barbell Turkish Get-Up, Deadlift, Burpee Muscle-Up

December 17th, 2014 by Nick Stalock

CrossFit Class

Barbell Turkish Get-Ups (each arm):
1-1-1-1-1

2 Rounds For Time:
10 Deadlifts (315/223)
10 Burpee Muscle-Ups


Competition Class

Thursday – 121814 – Bulgarian (04/14)

Post thoughts and results to “comments”.

Wednesday – 121714 – Strict Press, Shoulder-to-OH, Bar-Facing Burpee

December 16th, 2014 by Nick Stalock
The easiest way to get stronger...add more of these...

The easiest way to get stronger…add more of these…


CrossFit Class

Strict Press:
3 x 9

Against a 12 Minute Clock:
1 Minute: Shoulder-To-OH (135/93)
1 Minute: Bar-Facing Burpees
2 Minutes: Shoulder-To-OH
2 Minutes: Bar-Facing Burpees
3 Minutes: Shoulder-To-OH
3 MInutes: Bar-Facing Burpees

There will be no transition time between movements. Athletes will have two scores, one for shoulder-to-OH and one for bar-facing burpees.


OLY Class

Jerk in Split:
2-2-2-2

Clean From High Hang + Front Squat + Jerk:
4 x (1 + 1 + 2)

Front Squat:
3-3-3


Strength Class

Z-Press:
6-6-6-6

Bent-Over Rows:
7-7-7-7

Dumbbell Bench Press:
10-10-10

1-Arm Dumbbell Row:
10-10-10


Competition Class

Wednesday – 121714 – Bulgarian (03/14)

Post thoughts and results to “comments”.

Tuesday – 121614 – Row, Double-Under, Walking Lunge, KB Swing

December 15th, 2014 by Nick Stalock
Rick R. was actually able to hold the KB in mid-air for this picture, quite amazing Rick...

Rick R. was actually able to hold the KB in mid-air for this picture, quite amazing Rick…


CrossFit Class

3 Rounds For Time:
750 M Row
100 Double-Unders
50 Walking Lunges Hugging a Bumper Plate (25/10)
25 KB Swings (53/35)


Competition Class

Tuesday – 121614 – Bulgarian (02/14)

Post thoughts and results to “comments”.

Monday – 121514 – Overhead Squat, Pull-Up

December 14th, 2014 by Nick Stalock
Matt S. hitting a PR and making some serious noise...

Matt S. hitting a PR and making some serious noise…


CrossFit Class

Pre-Workout Mobility:
Banded Shoulder Stretch (2 minutes per side)

Overhead Squat (from the rack):
1 x 15 (~65-75% of 1 RM)

AMRAP 3 Minutes:
6 OHS (95/63)
6 Pull-Ups
…Rest 1 minute…
AMRAP 3 Minutes:
4 OHS (115/83)
4 Pull-Ups
…Rest 1 Minute…
AMRAP 3 Minutes:
2 OHS (135/93)
2 Pull-Ups

Change weight during the one minute of rest between three minute AMRAP’s.  Each AMRAP will pick up where the previous one left off giving each athlete one score.


OLY Class

Muscle Snatch + Power Snatch + Snatch (above knee):
4 x (1 + 1 + 1)

Snatch (above knee):
3-3-2-2

Segmented Snatch Pull:
3-3-3


Strength Class

Power Clean + Front Squat:
5 x (2 + 3)

Romanian Deadlift (w/a negative):
4-4-4-4

Barbell Walking Lunge:
4 x 10 (each leg)

Weighted Box Jump:
8-8-8-8


Competition Class

Monday – 121514 – New Cycle

Post thoughts and results to “comments”.

Sunday – 121414 – Carse

December 13th, 2014 by Nick Stalock
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


CrossFit Class

“Carse”
21-18-15-12-9-6-3 Reps For Time:
Cleans (95/63)
Double Unders
Deadlift (185/133)
Box Jumps (24/20)
Begin each round with a 50 M Bear Crawl

Post thoughts and results to “comments”.

Saturday – 121314 – Snatch, Snatch Pull-Down

December 12th, 2014 by Nick Stalock

CrossFit Class

Snatch (Compare to 120713):
8 x 1

Snatch Pull-Downs:
4 x 4

The Snatches should be done at approximately 85-90% of your most current 1 RM. The Snatch Pull-Downs at approximately 120%. All reps/sets for both movements should be done at the same weight. Do not increase loading.


Competition Class

Saturday – 121314 – Strength III

Post thoughts and results to “comments”.

Friday – 121214 – Front Squat, WB Shot, Push Press

December 11th, 2014 by Nick Stalock

http://vimeo.com/110310604

We have one more week to make our nominated family have the Best Christmas Ever!

CrossFit Class

Front Squat:
6 x 4

For Time (Compare to 120614):
30 WB Shots (20/14)
13 Push Press (135/93)
20 WB Shots
12 Push Press
10 WB Shots
11 Push Press


OLY Class

Press in Split Behind Neck:
2-2-2

Jerk Behind Neck w/2 Second Hold:
2-2-2-2-2

Rotator Cuff Strengthening:
50 reps per side


Competition Class

Friday – 121214 – Strength III

Post thoughts and results to “comments”.

Thursday – 121114 – Deadlift, Bar Muscle-Up, Deficit HSPU, Strict C2B Pull-Up, Box Jump

December 10th, 2014 by Nick Stalock
Back to back baby pics!  Say hello to Jenny Miller's baby boy Henry, born on December 3rd, weighing in at 7 lbs. 2 oz.  Mom and baby are doing great!...

Back to back baby pics! Say hello to Jenny Miller’s baby boy Henry, born on December 3rd, weighing in at 7 lbs. 2 oz. Mom and baby are doing great!…


CrossFit Class

EMOM 15 Minutes:
2 Bar Muscle-Ups

5 Rounds For Time:
1 Deadlift (405/313)
2 Bar Muscle-Ups
3 Deficit HSPU (4″)
4 Strict C2B Pull-Ups
5 Box Jumps (36/32)

Although this is a low rep, high load workout, the pace at which you transition from one movement to the next should be VERY fast.


Competition Class

Thursday – 121114 – Strength III

Post thoughts and results to “comments”.

Wednesday – 121014 – Push Press Behind the Neck, Burpee, Row, Sit-Up, Double-Under, Walking Lunge

December 9th, 2014 by Nick Stalock
Say hello to Andrew Wainwright's son Augustus who was born on December 4th, and weighed in at 9 lbs. 2 oz., both mom and baby are happy and healthy!...

Say hello to Andrew Wainwright’s son Augustus who was born on December 4th, and weighed in at 9 lbs. 2 oz., both mom and baby are happy and healthy!…


CrossFit Class

Push Press (behind the neck):
3 x 10

AMRAP 20 Minutes (Compare to 120413):
10 Burpees
20 Calories (Row)
30 Sit-Ups
40 Double-Unders
50 Walking Lunges


OLY Class

Drop Snatch:
3-3-2-2

Snatch Pull (above knee) + Snatch:
2 x (2 + 2)
2 x (1 + 2)
2 x (1 + 1)

Good Mornings:
6-6-6


Strength Class

5 Working Sets:
3 Push Press + 2 Push Jerks

One-Arm Dynamic Barbell Row:
5-5-5-5 (each side)

Clapping Push-Ups:
10-10-10-10

Dynamic Pull-Ups:
5-5-5-5


Competition Class

Wednesday – 121114 – Strength III

Post thoughts and results to “comments”.

Tuesday – 120914 – Hang Power Clean, The Chief

December 8th, 2014 by Nick Stalock
If anyone is curious about whether or not the squats for today's workout have to be completed at full depth, why don't you go ahead and consult the Celtic Beast and see what his thoughts are...

If anyone is curious about whether or not the squats for today’s workout have to be completed at full depth, why don’t you go ahead and consult the Celtic Beast and see what his thoughts are…


CrossFit Class

Hang Power Cleans:
3 x 7

“The Chief” (Compare with 051212, 120313)
5 Cycles:
AMRAP 3 Minutes:
3 Power Cleans (135/93)
6 Push-Ups
9 Squats

Rest one minute between cycles. Rounds will pick up where previous round left off. Score will be TOTAL rounds.


Competition Class

Tuesday – 121014 – Strength III

Post thoughts and results to “comments”.