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Oct

31
Wednesday

11.01.12 – Thursday – Jerks and Helen

Foundation Jerk (Power/Push or Split) 15 min to find 1rm WOD “Helen” 3 Rounds for Time: Run 400m 21 KB swings (24kg/16kg) 12 pullups Compare to 09.14.12 The definition of CrossFit is “constantly varied functional movement performed at high intensity.” Let’s talk about that “constantly varied” part. Constant variation means that we’re doing lots of…

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29
Monday

10.30.12 – Tuesday – Double-unders and Thrusters

Don’t forget, today is the last day to sign up for the Buccaneers Fitness Challenge! Foundation Double-unders 15 minutes to practice and find maximum unbroken reps WOD For Time 100 Thrusters (95/65) Rest cycles. We’ve talked about the importance of rest before. Exercise breaks your body down. It’s the rest after exercise that makes your body…

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26
Friday

10.27.12 – Saturday – Snatches!

Foundation Squat Snatch Learn Practice Find 1rm WOD “Isabel” For Time: 30 snatches (135/95) (any style) [youtube http://www.youtube.com/watch?v=wfLV0MnRVZM] Why do we do olympic lifts? Let’s face it, there are very few real-life scenarios in which you will be required to grab an evenly-weighted, bar-like object at mid-shin and jump it over your head in one…

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25
Thursday

10.26.12 – Friday – Taters!!!

Friday Funday! Foundation Turkish Get-Ups Practice Find heaviest with R and L WOD 21-15-9: KB Tater (24kg/16kg) burpee [youtube http://www.youtube.com/watch?v=82gxfvmXZ-4] Mmm… taters… Tomorrow: Squat Snatch Clinic! Get excited about spending a whole class learning/practicing/perfecting one of the most demanding, and most rewarding, movements we use.

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24
Wednesday

10.25.12 – Thursday – Big ol’ Box Jumps!

Today we practice leaping tall buildings with a single bound. Foundation 15 minutes to establish max height box jump WOD 12 min AMRAP: 5 thrusters (95/65) 7 hang power cleans (95/65) 10 SDHP (95/65) What is CrossFit? The official definition of CrossFit is “constantly varied functional movements performed at high intensity.” That basically means that…

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21
Sunday

10.22.12 – Monday – Drop Snatch and Quarter-Eva

Foundation Drop Snatch 3 – 2 – 2 – 1 – 1 – 1 (See video below) WOD Quarter- “Eva” 5 Rounds for Time Run 200m 15 KB swing (24k/16k) 15 pullups [youtube http://www.youtube.com/watch?v=hsmAC2z2O1A] “What body part does this work?” That’s probably my least favorite question to hear in the gym. It’s a fairly common…

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19
Friday

10.20.12 – Saturday – Rope Climbs and a Team WOD!

Climbing ropes and playing games — it’s like recess for grown-ups! Foundation Rope Climbs Practice with and without feet WOD Team WOD Teams of 3 or more WOD will include squat cleans, planks, and MATH! All will be explained at the gym — everything will be inside, and it’ll be tons o’ fun! Don’t forget…

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18
Thursday

10.19.12 – Friday – KB snatches and 20 minutes of fun

TGIF! Foundation Kettlebell Snatches Practice 1 – 1 – 1 – 1 – 1 (per hand) WOD Pick one: “Cindy” 20 minute AMRAP: 5 pullups 10 pushups 15 squats or “Mary” 20 minute AMRAP: 5 handstand pushups 10 pistols, alternating 15 pullups [youtube http://www.youtube.com/watch?v=jvFcO8punX0] After yesterday’s post, I figured a quick word on supplements might…

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What is Crossfit?

Welcome to CFM!

Not in Shape?

Today’s WOD

4.27.17
Foundation

Hatch 5-2

Back Squat

6x 65%

6x 75%

6x 80%

6x 80%

Front Squat

5x 60%

5x 65%

5x 70%

5x 70%

WOD

For Time:
Run 400m

20 Ground to Overhead

Run 400m
RX: 135/95

INT: 95/65

SC: 65/35 and 200m run

Cap: 10 min

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