Saturday – 013115 – Snatch, Row, Pull-Up, TTB

January 30th, 2015 by Nick Stalock
Katy K. demonstrating a very strong rock bottom position during a snatch workout...

Katy K. demonstrating a very strong rock bottom position during a snatch workout…


CrossFit Class

Snatch Ladder:
EMOM 1 Snatch

Choose a conservative starting weight and increase loading each rep by a consistent amount from start to finish. Ideally, athletes should choose a starting load in order to complete at least ten minutes. Athletes will have the whole minute to complete their lift, so a missed rep can be attempted more than once.

10 Rounds For Time:
7 Calorie Row
7 C2B Pull-Ups/7 TTB

C2B Pull-Ups: Rounds 1, 3, 5, 7, 9
TTB: Rounds: 2, 4, 6, 8, 10

Athletes will alternate between C2B Pull-Ups and TTB every other round.


Competition Class

Saturday – 013115 – Open Prep

Post thoughts and results to “comments”.

Friday – 013015 – Back Squat, Push Press, Deadlift

January 29th, 2015 by Nick Stalock
Michelle P. and Megan L. getting ready to take on a set of back squats...

Michelle P. and Megan L. getting ready to take on a set of back squats…


CrossFit Class

Back Squat:
3 x 10

Push Press:
3 x 10

Deadlift:
3 x 10

These sets should be taken precisely 2 minutes apart from each other, with a 4 minute transition time between movements. The timing will keep loading down slightly, but the pace of sets/reps is more important than loading. Athletes will be given time to warm up for the next movement during the 4 minute transition period, but should have a good idea of what weights they will be going at coming into class.


OLY Class

Muscle Snatch Above Knee:
3-3-2-2

Power Snatch Above Knee w/o Moving Feet:
3-3-2-2-2

Box Jump (AHAP):
3-3-3


Competition Class

Friday – 013015 – Open Prep

Post thoughts and results to “comments”.

Thursday – 012915 – Power Snatch, HSPU, Ring Dip, Push-Up, Row

January 28th, 2015 by Nick Stalock
"So let me get this straight...we have to sprint on the rower for a minute, then we only get a minute of rest, and then you're telling me I have to pick up that barbell and back for three minutes straight..?  Ahhhh, yea...ok." -Eric  M.

“So let me get this straight…we have to sprint on the rower for a minute, then we only get a minute of rest, and then you’re telling me I have to pick up that barbell and back for three minutes straight..? Ahhhh, yea…ok.”
-Eric M.


CrossFit Class

Power Snatch:
2-2-2

3 Minutes:
10 Power Snatch (135/93)
Max reps HSPU remainder of time
…rest 1 minute…
3 Minutes:
10 Power Snatch (135/93)
Max reps Ring Dips remainder of time
…rest 1 minute…
3 Minutes:
10 Power Snatch (135/93)
Max reps Push-Ups remainder of time
…rest 1 minute…
3 Minutes:
10 Power Snatch (135/93)
Max reps Calories (row) remainder of time

Athletes will have four separate scores, 1 max for each movement.


Competition Class

Thursday – 012915 – Open Prep

Post thoughts and results to “comments”.

Wednesday – 012815 – Power Clean, Run

January 27th, 2015 by Nick Stalock
We're doing it again, bring clothes to run in for ALL classes tomorrow.  Fresh morning, afternoon and evening air is good for everyone...

We’re doing it again, bring clothes to run in for ALL classes tomorrow. Fresh morning, afternoon and evening air is good for everyone…


Please take note of the workout, we WILL be running today, so plan accordingly!

CrossFit Class

Power Clean:
3 x 2

3 Rounds For Time:
800 M Run
20 Power Cleans (115/83)


OLY Class

Power Jerk + OHS:
2-2-2

Jerk in Split:
2-2-2

Jerk Dip + Jerk:
2 x 2 (1 + 1)
2 x (1 + 1)


Strength Class

Deadlift + 5 Second Deadlift:
2-2-2-2

Bent-Over Row:
5-5-4-3-3

Strict Pull-Up:
8-8-8-8

Barbell Roll-Out:
10-10-10


Competition Class

Wednesday – 012815 – Open Prep

Post thoughts and results to “comments”.

Tuesday – 012715 – Back Squat, Push Press, Front Squat, Thruster, Double-Under

January 26th, 2015 by Nick Stalock
Anton getting warmed-up for last Thursday's workout...

Anton getting warmed-up for last Thursday’s workout…


CrossFit Class

Back Squat:
2 x 15

For Time:
20 Push Press (135/93)
50 Double-Unders
20 Front Squat (135/93)
50 Double-Unders
20 Thrusters (135/93)
50 Double-Unders


Competition Class

Tuesday – 012615 – Open Prep

Post thoughts and results to “comments”.

Monday – 012615 – Pull-Up, Ring Dip, TTB, Burpee, Box Jump, Air Squat

January 25th, 2015 by Nick Stalock
Some SLP ladies performing some synchronized box jumps...

Some SLP ladies performing synchronized box jumps…


CrossFit Class

For Max Reps:
1 Minute: Pull-Ups
1 Minute: Ring Dips
1 Minute: TTB
Rest 2 minutes between efforts.

5 x AMRAP 3 Minutes:
5 Burpees
7 Box Jumps (24/20)
9 Air Squats
Rest 1 minute between efforts.


OLY Class

Clean Pull + Clean (from blocks):
3 x 2 (1 + 1)
3 x (1 + 1)

Bottom-Up Front Squat:
3-3-2-2-2


Strength Class

1-¼ Front Squats:
2-2-2-1-1

Bench Press:
4-3-2-2-2

Front and Side Dumbbell Lateral Raise:
10-10-10

Glute-Ham Developers:
8-8-8


Competition Class

Monday – 012615 – Open Prep

Post thoughts and results to “comments”.

Sunday – 012515 – Rope Climb, DB Thruster, KB Swing

January 24th, 2015 by Nick Stalock
“Physical strength is the most important thing in life. This is true whether we want it to be or not.”  -Mark Rippetoe

“Physical strength is the most important thing in life. This is true whether we want it to be or not.”
-Mark Rippetoe


CrossFit Class

AMRAP 25 Minutes:
2, 4, 6, 8…and so on, and so forth:
DB Thrusters (35/20)
KB Swings (53/35)

* Complete 2 rope climbs at the start of each new round.

Post thoughts and results to “comments”.

Saturday – 012415 – Back Squat, Run, Power Snatch

January 23rd, 2015 by Nick Stalock
Be prepared...

Be prepared…


CrossFit Class

Back Squat:
2 x 15

3 Rounds For Time:
800 M Run
21 Power Snatches (75/53)


Competition Class

Saturday – 012415 – Open Prep

Post thoughts and results to “comments”.

Friday – 012315 – Row, Back Squat, Deadlift, KB Swing, Box Jump

January 22nd, 2015 by Nick Stalock
There is A LOT going on in this picture, and in a way reminds of a Where's Waldo book, but the most important part of the picture in relation to today's workout is the FULL range of motion by the kettlebell'er in the foreground.  THIS is full range of motion, let's replicate it for 60+...

There is A LOT going on in this picture, and in a way reminds of a Where’s Waldo book, but the most important part of the picture in relation to today’s workout is the demonstration of FULL range of motion and midline stability by Sarah M. in the foreground. THIS is full range of motion, let’s replicate it for 60+…

FYI – It looks as though tomorrow may permit a certain exercise some people have been aching to do for a while. Be prepared to dress accordingly for tomorrow’s workout…


CrossFit Class

For Max Reps:
AMRAP 1 Minutes:
Row (Calories)
…rest 1 minute…
AMRAP 3 Minutes:
Back Squat (135/93)(From Floor)
…rest 3 minutes…
AMRAP 2 Minutes:
Deadlift (225/163)
…rest 2 minutes…
AMRAP 1 Minute:
Row (Calories)

Each athlete will change the weight on their barbell during the 3 minute rest period/transition time between the back squat and deadlift. Each athlete will finish this with 4 separate scores.

For Time:
60 KB Swings (72/53)
EMOM – 3 Box Jumps (32/28)
60 Box Jumps (32/28)
EMOM – 3 KB Swings (72/53)

At the count of ..3, 2, 1, GO! athletes will begin doing their KB swings. As each minute turns over, if the KB swings have not been completed, athletes will stop their KB swings and perform 3 box jumps before returning to their KB Swings. This will continue until all 60 KB swings are completed. When all 60 KB swings have been completed this sequence will switch until all 60 box jumps have been completed.


OLY Class

Press in Split Behind Neck:
3-3-3

Back Squat + Jerk Behind Neck:
2 x (2 + 2)
2 x (1 + 2)
2 x (1 + 1)

Good Mornings:
5-5-5


Competition Class

Friday – 012315 – Open Prep

Post thoughts and results to “comments”.

Thursday – 012215 – Bench Press, Weighted Chin-Up

January 21st, 2015 by Nick Stalock

CrossFit Class

Alternating Between:

Bench Press:
5 x 5

Weighted Chin-Up:
5 x 5


Competition Class

Thursday – 012215 – Open Prep

Post thoughts and results to “comments”.