Monday, July 30th 2012

Warm-Up / Mobility
- 1200M Run
- Fingers to Toes DROM
- Lsit Pull Ups - 3x5

Strength
Split Jerk / Push Jerk
2-2-2-2-2

Met-Con
3 Rounds for Time
- 9 Clean and Jerk 155# / 105#
- 12 Lateral Bar Burpees
- Rest 1 minute between rounds

Saturday, July 28th 2012

Warm-Up / Mobility
- Run to 400M mark on river trail
- Fingers 2 Toes DROM

Met-Con
- 5 Wall Climbs
- 25 Pistols - each leg
- 50 Ab Mat Sit-Ups
- 400M Run
- 50 Wall Balls 20# / 10#
- 50 Tire Flips - 2 person teams
- 5 Rope Climbs

Friday, July 27th 2012

Warm-Up / Mobility
- 500M Row
- Parallet Hops - 4 Sets (Forward and Lateral)
- 20 Squat Hold Box Jumps

Strength
Back Squats
1-1-1-1-1-1  - Find one rep max

Met-Con
- 30 Back Squats - Body Weight
- 1 Mile Run

Thursday, July 26th 2012

Warm-Up / Mobility
- 500M Row
- Fingers to Toes DROM
- 30 Push-Ups
- 30 3 count Flutter Kicks

Strength
500M Time Trial

Met-Con
"30-30"
- 30 GHD Sit-Ups
- 30 Deadlifts 225# / 185#
- 30 Double Unders
- 30 Overhead Squats 95# / 65#
- 30 Pull-Ups

Wednesday, July 25th 2012

Warm-Up / Mobility
- Run 400M
- Fingers 2 Toes DROM
- 3x
   - High Knees 20'
   - Skipping 50'

Strength
-200M Sprint 1' rest
- 400M Sprint 2' rest
- 800M Sprint

Met-Con
"Diane"
21-15-9
- Deadlift 225# / 155#
- Hand Stand Push-Ups

Tuesday, July 24th 2012

Warm-Up / Mobility
- Run 800M
- Step ups on tire with bumper plate AHAP / 20 each leg
- Fingers 2 Toes DROM
- L-sits - ALAP

Strength
Push Press - 12 sets of 2 every 45 seconds - 55% of 1 rep Max

Met-Con
15 Minute AMRAP
- 1000M Row
- 12 Thrusters 95# / 65#
- 15 Burpees

Monday, July 23rd 2012

Warm-Up / Mobility
- Run 2 River Trail and Back
- Fingers to Toes DROM
- KB Sit Ups - 20 each side

Strength
2x
  - 2 person Team tire Flip -50 Feet
  - 10 Burpee Tire Jumps
- Medball Tire Slams

Met-Con
3 Rounds for Time
- 8 Hang Power Cleans 135# / 95#
- 10 Ring Rows
- 12 Glute Ham Raises

Saturday, July 21st 2012

Amanda Miller Memorial WOD at BattbleBorn CrossFit

Thank you to the team at BattleBorn for coordinating an awesome event. A great job to the CrossFit Sparks Elite members that participated: Marianna, Joseph, Hal and Keith!

The workout was:
9-7-5
- Muscle Ups or Chest2Bar Pull-ups
- Squat Snatches - We all did snatches and then an overhead squat!

Friday, July 20th 2012

Warm-Up / Mobility
- 300M Row EZ
- 3x
   - 10 Hip Extensions
   - 10 PVC OHS
- 100M Row Fast

Strength
Power Cleans
5-5-5-3-2-5

Met-Con
12 Minute AMRAP
-400M Run
-15 Back Squats BW or AHAP that allows you to clean from floor and get to shoulders
- 12 Chest 2 Bar Pull-Ups

Thursday, July 19th 2012

Warm-Up / Mobility
- Run to 400M Mark on River Trail
- Fingers 2 Toes DROM
- Tabata Abmat Sit-Ups

Strength / Skill
Kipping Pull-Up Practice

Met-Con
"Griff"
-Run 800 meters
-Run 400 meters backwards
-Run 800 meters
-Run 400 meters backwards

Wednesday, July 18th 2012

Warm-Up / Mobility
- 200M Row
- 200M Run
- 200M Row
- Fingers to Toes DROM

Strength
Push Press
1-1-1-1-1-1
Find one rep max

Met-Con
8 minute AMRAP
- 7 Push Press 115# / 75#
-9 Toes to Bar (unbroken)
-12 KB Swings (unbroken) 2 Pood / 1.5 Pood

5 Burpee penalty for dropping off the bar or dropping KB. Must be unbroken.

Tuesday, July 17th 2012

Warm-Up / Mobility
- Run 800M (400EZ / 400Fast)
- 20 Box Jumps on tires after run
- Fingers to Toes DROM
-Lsits - 3 sets of 20" each

Met-Con
3 Rounds for Time
- 500M Row
- 50 Air Squats
- 50 Double Unders

Monday, July 16th 2012

Today was T-Shirt Monday - Congratulations to Chris and Natasha for winning the Met-Con today and to everyone who participated and worked hard.

Warm-Up / Mobility
- Run 2 River Trail and Back
- Fingers to toes DROM
- KB Windmill - 15 each side - light

Strength
- Good Morning - 3 Rep Max

Met-Con
5 Rounds for Time
- 5 Deadlift - RX assigned by coach
- 10 Burpees
- 15 Ab Mat Sit Ups

Saturday, July 14th 2012

Reminder - Next Saturday, July 21st, we are participating in the Amanda Miller Memorial WOD at Battleborn Crossfit.  The event starts at 9am.  We will not be holding a WOD at Sparks Elite on this day.  Here is their post about the day:

http://crossfitreno.blogspot.com/2012/07/amanda-wod.html

If you want to officially register and donate to support cancer research, the official Amanda Miller Memorial WOD Website is here:

http://www.amandawod.com/

We will meet at 8am at Sparks Elite and carpool over to Battleborn.   Please come out and participate. We want to have a strong showing at these community Crossfit Events! 

Warm-Up / Mobility
- 200 Jump Rope
3x
 - 10 PVC OHS
 - 10 Ring Rows

Strength
2 Mile Time Trial

Met-Con
"Josh"
For Time
- 21 OHS 95#/ 65#
- 42 Pull-Ups
- 15 OHS 95#/ 65#
- 30 Pull-Ups
- 9 OHS 95#/ 65#
- 18 Pull-Ups

Friday, July 13 2012

Warm-Up / Mobility
- 400M Run EZ
- Fingers 2 Toes DROM
- 30 PVC OHS
- 400M Run Fast

Strength
3x
- 10 GHD Sit-Ups
- 10 GHD Back Extensions

Met-Con
4 Rounds for Time
- 200M Run
- 15 KB Swings 2 Pood / 1.5 Pood
- 12 Pull-Ups

Thursday, July 12th 2012

11 Points of the CrossFit Mindset

And the final Point, #11 is more of a Challenge:

I will bite off challenges, spit out results, and beg for more. What are you going to do?!?!


Warm-Up / Mobility
- 200M Row EZ
- 300M Row Fast
- Fingers 2 Toes DROM
- Bottom 2 Bottom Tabata Squats
- 5 Skin the Cats

Strength
- Front Squat - Find 1 rep max 5-6 attempts

Met-Con
3 Rounds for Time
- 3 Muscle Ups
- 6 Front Squats 135# / 65#
- 9 Lateral Burpees

Wednesday, July 11th 2012

11 Points of the CrossFit Mindset

I think this is my favorite -
Point #10: I don't complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the crying to them and I will soldier on!

Warm-Up / Mobility
- 100 Jump Ropes- Singles
- Fingers 2 Toes DROM
- 20 Ring Dips
- 25 Double Unders

Strength
Bench Press
2x12 - 50% of 1 Rep Max
2 reps every 45 seconds

Met-Con
12 Minute AMRAP
- 400M Run
- 21 Toes 2 Bar
- 12 Tuck Jumps

Tuesday, July 10th 2012

11 Points of the CrossFit Mindset

Point #9: I will give everything I have and then I will find more within myself.

Warm-Up / Mobility
- 800M Run / First 400EZ / Second 400EZ Fast
- Fingers 2 Toes DROM
- 1 Rope Ascent and Descent
- 50 Abmat Situps

Met-Con
5 Rounds for Time
- 9 Hand Stand Push-Ups
- 15 Deadlifts 185# / 135#
- 50 Double Unders
2' Rest Between Rounds

Monday, July 9th 2012

11 Points of the CrossFit Mindset

Point #8: I understand the value of the pushup, the pullup, the situp, the squat, and the deadlift.  Just as there are a million ways to make chicken, so too are there a million ways to squat, situp, pullup, pushup, and deadlift.

Warm-Up / Mobility
- Row 1' EZ 1' Fast
- Fingers to Toes DROM
- 30 PVC OHS
- 30 Push-Ups

Strength
- Squat Snatch - Heavy Singles, Find 1 Rep Max
- Power Snatch 2x 12 55% of 1 Rep Max

Met-Con
8' AMRAMP
- 12 KB Swings Unbroken  2 Pood / 1.5 Pood
- 9 Wall Balls 20# / 10#

Saturday, July 7th 2012

11 Points of the CrossFit Mindset

Point #7: The workout missed is the opportunity missed.  I will not cheat myself of the opportunity to become a better athlete and person.

Warm-Up / Mobility
- Indian Run to River Trail and Back
- 2 Times
   - 50' High Knees
   - 50' Karaoke

Met-Con
"Run and Get Your Fran"
- Take weights and barbell out to 200M mark
- For Time
   - Run and get equipment one piece at a time. Once the 3 pieces are in the box, assemble and start Fran
   - 21-15-9
      - Thrusters 95# / 65#
      - Pull-Ups

Friday, July 6th 2012

Warm-Up / Mobility
- Row (1' on 1' off) 2x
- Fingers 2 Toes DROM
- 3 Times
   - 20' High Knees
   - 50' Karaoke

Skill
- Skin the Cat 3x10

Met-Con
4 Rounds for Time
- 12 Lateral Burpees
- 21 Double Unders

Thursday, July 5th 2012

11 Points of the CrossFit Mindset

Point #6: I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

Warm-Up / Mobility
- Run 200M / Walk 200M x 2
- Fingers 2 Toes DROM
- Med Ball Kick Ups 10x3

Strength
Sprint 100M
-6 minutes - Run every 30 seconds then rest 3 minutes
-3 minutes - Run every 30 seconds then rest 2 minutes
-2 minutes - Run every 30 seconds

Bench Press - Find 1 Rep Max

Wednesday, July 4th 2012

Happy July 4th!

11 Points of the CrossFit Mindset

Point #5: I may puke, I may cry, but I will not quit. Ever!

Half of two Hero WODs.

1/2 of Tumilson:
4 rounds (normally 8) for time of:
-Run 200 meters
-11 Dumbbell burpee deadlifts, 60 pound dumbbells

1/2 of Strange:
 8 rounds (normally 8 - glad we only did 4!)  for time of:
-600 meter Run
-1.5 pood Weighted pull-up, 11 reps
-11 Walking lunge steps, carrying 1.5 pood kettlebells
-1.5 pood Kettlebell thruster, 11 reps

Tuesday, July 3rd 2012

Warm-Up / Mobility
- 800M Run
- Fingers 2 Toes DROM
- Medball Wood Chopper

Strength
1-1-1-1-1-1
-Sumo Deadlift - Find one rep max

Met-Con
3 Rounds for Time
- 7 Clean and Jerk 135# / 95#
- 12 Chest 2 Bar Pull Ups
- 15 KB Swings 53# / 35#

Monday, July 2nd 2012

July 4th - One WOD at 8am!

11 Points of the CrossFit Mindset

Point #4: I fear no man, but I fear my workout. If I don't fear my workout, it isn't hard enough.  

Warm-Up / Mobility
- 500M Row
- Fingers to toes DROM
- 20 Med Ball Slams
- Burgener Warm-Up

Met-Con
3 Rounds for Time
- 7 Power Snatches 155# / 105#
- 21 Toes 2 Bar
- 100' Shuttle Run

July 4th - One WOD at 8am!

Mark it on your calendars. Hope you can make it.  We originally said 9am but we are definitely going at 8am. Don't miss it!