073014 – Wednesday – Snatch Grip Push Jerk, OHS, Snatch Balance, Double Under, Row

July 29th, 2014 by Nick Stalock
Coach Mike about to knock out some sort of OH movement...

Coach Mike about to knock out some sort of OH movement…


CrossFit Class

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

For Load:
1 Snatch Grip Push Jerk +
1 OHS +
2 Snatch Balance

For Time:
100 Double Unders
20 OHS (115/83)
400 M Row
20 OHS (115/83)
100 Double Unders


OLY Class

Snatch from Power Position w/o Moving Feet:
2-2-2-2

Snatch Pull + Snatch:
3 x (1 + 2)
3 x (1 + 1)

Snatch Pull:
2-2-2


Strength Class

Wide-Grip Chest-to-Bar Pull-Ups:
5-5-5-5

Bulgarian Ring Dips:
5-5-5

Weights Box Jumps:
3-3-3-3

Strict HSPU:
8-8-8-8


Endurance Class

Warm-Up:
4 x 100 M Strides

10 Minute Tempo Run
…Rest 5 Minutes…

For Time:
Run the same distance (should finish under 10 Minutes)


Competition Class

Wednesday – 073014 – (03/28)

Post thoughts and results to “comments”.

072914 – Tuesday – Run, Pull-Up, Ring Dip, Burpee

July 28th, 2014 by Nick Stalock
The painful but necessary quad smash...

The painful but necessary quad smash…


CrossFit Class

15-20 Minutes:
Kipping Pull-Up and Kipping Dip Tutorial

For 3 Minutes:
400 M Run
Max Reps Pull-Ups for remainder of 3 Minutes
…Ret 2 Minutes…

For 3 Minutes:

400 M Run
Max Reps Ring Dips for remainder of 3 Minutes
…Rest 2 Minutes…

For 3 Minutes:
400 M Run
Max Reps Burpees for remainder of 3 Minutes

This workout will be scored with three separate totals.

Post-Workout Mobility:
Single Lacrosse Ball Shoulder Smash (2 minutes per side)


Competition Class

Tuesday – 072914 – (02/28)

Post thoughts and results to “comments”.

072814 – Monday – Deadlift, Clean

July 27th, 2014 by Nick Stalock
Short shorts, Addison being Addison, Tubbs' ever-present clean smile, Mary's eyes, stoic Claude, and not sure about Ryan...

Seth’s short shorts, Addison being Addison, Tubbs’ ever-present clean smile, Mary’s eyes, stoic Claude, and not sure about Ryan…


CrossFit Class

Pre-Workout Mobility:
Tricep Smashing (2 minutes per side)

Deadlift:
2-2-2-2

For Time:
10 Cleans (135/93)
8 Cleans (165/113)
6 Cleans (185/133)
4 Cleans (225/163)
2 Cleans (250/183)

This workout will be done with a single bar, with the athlete changing their own weights accordingly. These reps are “ground-to-shoulder” so the athlete can power clean or clean the weight.


OLY Class

Power Clean + Push Press:
4 x (2 + 2)

Clean + Clean Below Knee:
5 x (1 + 1)

Clean Pull Down:
2-2-2


Strength Class

Back Squat:
4-3-2-4-3-2

Press:
5-4-3-5-4-3

Overhead Barbell Walk:
5 x 10 Meters

Bent-Over Rows:
5-5-5-5


Endurance Class

Part One:
4 x Hill Sprints

AMRAP 12 Minutes:
Hill Repeats

Cool-Down:
Core Exercise


Competition Class

Monday – 072814 – (01/28)

Post thoughts and results to “comments”.

072714 – Sunday – DB Step Up, Run

July 26th, 2014 by Nick Stalock
Athletes getting after some step-ups...

Athletes getting after some step-ups…


CrossFit Class

For Time:
100 DB Step-Ups (Front Rack)(35/20)(24/20)
1 Mile Run

Post-Workout Mobility:
Calf Smashing (2 minutes per side)


Competition Class

Sunday – 072714 – Primer Cycle (21/21)

Post thoughts and results to “comments”.

072614 – Saturday – Bench Press, Row, HSPU

July 25th, 2014 by Nick Stalock
The logos...

The logos…


CrossFit Class

2 Cycles
3 Rounds
4 Minutes each in teams of 3:
AMRAP Bench Press (BW)
AMRAP Calories Rowed
AMRAP HSPU

This workout will be against a 24 minute running clock with no additional transition time.

Post-Workout Mobility:
Chest Smashing (2 minutes per side)


Competition Class

Saturday – 072614 – Primer Cycle (20/21)

Post thoughts and results to “comments”.

072514 – Friday – Hang Snatch, TTB, Shuttle Sprint

July 24th, 2014 by Nick Stalock
Coach Ryan locking out a snatch...

Coach Ryan locking out a snatch…


CrossFit Class

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

Hang Snatch:
2-2-2-2

AMRAP 12 Minutes:
2 TTB
(2) 10 M Shuttle Sprints
4 TTB
(4) 10 M Shuttle Sprints
6 TTB
(6) 10 M Shuttle Sprints

…And so on and so forth until the clock ends…


OLY Class

Snatch Balance:
2-2-1-1-1

3 Position Snatch (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)


Competition Class

Friday – 072514 – Primer Cycle (19/21)

Post thoughts and results to “comments”.

072414 – Thursday – Chest-to-Bar Chin-Up, Russian KB Swing, Burpee

July 23rd, 2014 by Nick Stalock
Alison N. doing her best impression of her husband's "Get Dan Mad" face...

Alison N. doing her best impression of her husband’s “Get Dan Mad” face…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing (20 reps/leg)

EMOM 10 Minutes:
4 Chest-to-Bar Chin-Ups

1 Minute on, 1 Minute off for 14 Minutes (7 Working Sets):
12 Russian KB Swings (72/53)
12 Burpees


Competition Class

Thursday – 072414 – Primer Cycle (18/21)

Post thoughts and results to “comments”.

072314 – Wednesday – Clean, Muscle-Up

July 22nd, 2014 by Nick Stalock
Nick W. celebrating his Clean PR at 225...

Nick W. celebrating his Clean PR at 225…


CrossFit Class

Clean:
2-2-2-2-2

9-7-5 Reps For Time:
Clean (185/133)
Muscle-Ups

Post-Workout Mobility:
ER Hip Smashing w/Single Lacrosse Ball


OLY Class

3 Position Clean (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)

Deficit Clean Pulls:
2-2-2-2


Strength Class

Strict Ring Pull-Up w/False Grip and Turnout at Bottom:
5-5-5-5

Ring HSPU:
5-5-5-5

For 16 Minutes:
EEMOM: 4 Tall Box Jumps
EOMOM: 4 Chest Clapping Push-Ups


Endurance Class

Warm-Up:
Mini Hurdle Drills

20 Minute Fartlek:
1 Minute on, 1 Minute off

Cool Down:
Planks


Competition Class

Wednesday – 072314 – Primer Cycle (17/21)

Post thoughts and results to “comments”.

072214 – Tuesday – Skin the Cat, WB Shot, Double-Under, Box Jump, Air Squat

July 21st, 2014 by Nick Stalock
Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend...

Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend…


CrossFit Class

Pre-Workout Mobility:
Extension stretch on parallel bars or squat racks with barbell

15-20 Minutes:
Skin the Cat + Forward-Roll on Rings

For Time:
50 WB Shots (20/14)
100 Double-Unders
50 Box Jumps (24/20)
100 Air Squats


Competition Class

Tuesday – 072214 – Primer Cycle (16/21)

Post thoughts and results to “comments”.

072114 – Monday – Back Squat, Run, Push Press, Pull-Ups, Row

July 20th, 2014 by Nick Stalock
Congratulations to Kori Carlson on the birth of her baby daughter Blake Lyn...

Congratulations to Kori Carlson on the birth of her baby daughter (and future member) Blake Lyn…


CrossFit Class

Back Squat:
3-3-3-2-2

For Time:
800 M Run
10 Push Press (155/113)
20 Pull-Ups
10 Push Press (155/113)
500 M Row
10 Push Press (155/113)
20 Pull-Ups
10 Push Press (155/113)
800 M Run

Post-Workout Mobility:
Shoulder Smashing w/Single Lacrosse Ball (2 minutes per side)


OLY Class

Jerk in Split:
2-2-2-2

Power Clean + Front Squat + Jerk:
3 x (1 + 1 + 2)
3 x (1 + 1 + 1)

3 Position Clean Pull:
2-2-2-2


Strength Class

Back Squat:
8-6-4-4-3

Bench Press:
10-8-6-4-4

Banded Stiff-Legged Deadlift:
8-8-8

Bent-Over Barbell Row:
8-8-8


Endurance Class

4 x 100 M Strides

Each For Time:

1 Mile Run
800 M Run
1 Mile Run
2 minute rest b/w each


Competition Class

Monday – 072114 – Primer Cycle (15/21)

Post thoughts and results to “comments”.