5/10/13

Lady wod Friday

"Elizabeth"

21-15-9
Cleans 135/95
Ring dips

Great work by all today!!!

Reminder that gymnastics class is back!!!  5:00pm til 6:30.

5/8/13

Strength
8 min EMOM
C & J progression
1 clean + 2 front squat + 1 split jerk
@85%

Wod
8 min amrap
3 HSPU
6 deadlift 225/150
9 hollow rock

Strength:

8min EMOM
4 Front Squats @65% 

WOD:
7x
20sec Deadlift 
40sec rest
20sec Box Jump 24/20

Post load on strength and total of all reps on WOD to comments!

Mid Week!

Remember this Saturday we have a mid paleo challenge check at about 4:00 after the open WOD! 

Strength:
3x3x3x3x3 @80% 

WOD:
12min AMRAP 
3 Cleans 
4 Front Squats 
5 Push Jerks

165/115

Post load on press, rounds on WOD and any questions about the paleo challenge check in to comments!

Tuesday!

Some gymnastics action in the box today! 

Strength:
Back Squats 
3-3-3-3-3-3-3-3 @65%

WOD:
AMRAP in 8min
8 Handstand Push Ups 
12 Toes to Bar 
25 Double Unders

Hollow out on those Handstands (keep the abs and butt tight)!

Post load on back squats and time on WOD to comments!

Oly Total!

Olympic Weightlifting Total today!

Snatch 1-1-1
Clean and Jerk 1-1-1

You have 3 attempts to establish your 1RM in each lift. Score is total weight of the two lifts. 

Post your total load to comments! Who got PRs today?

Thursday!

Strength:
6min every 30sec 
2 Cleans @60%

WOD:
3x
20 Goblet Squats 
10 Chest to bar pull-ups 
20 KB Snatch

Run 800m

3x
20 Goblet Squats
10 Chest to bar pull-ups
20 KB Snatch

20min time cap

Congrats to Ryan Ochoa on getting his first muscle up tonight!

Post load on the cleans and time on the WOD to comments!

Max Effort Wednesday!

Max Effort Wednesday! 

Max Effort Jerks:
1-1-1-1
90-95-98-102%

WOD:
AMRAP in 12min 
1 Rope Climb 
10 Ring Dips 
20 Box Jumps (24/20)

Post your load or PR on the Jerks and your rounds to comments! Who climbed the rope for the first time today?

Endurance Tuesday!

Endurance WOD today! 

Strength:
8x3 Back Squats @65%

WOD:
5x 
Run 200m
20 KB Swings (24/16)

1min rest between rounds

Post your back squat load and your WOD time to comments!

Josh's B Day WOD!

Josh had a special WOD in store for you all for his birthday today! 

32 Muscle Ups 
32 Snatch (135/95)
32 Overhead Squats (135/95)

Post your experience with this WOD and also make sure to post a happy b day to Josh!

Saturday!

Excellent Saturday at CrossFit Sparks Elite! 

8am
"300"
25 Pull-Ups
50 Deadlifts (135/95)
50 Push Ups 
50 Box Jumps 
50 Floor Wipers 
50 KB Clean and Press (16/12)
25 Pull-Ups

Free 9am
25 Pull-Ups
25 Superman
25 Push Ups
25 Box Jump
25 Sit Ups
25 Burpees
25 Pull-Ups

Post your time on these WODs to comments!

Congrats to everyone who completed yet another week of the CrossFit Open! Two more weeks to go!

Post your score on the Open WOD to comments and how you felt while performing it!

Lady Friday!

Lady Friday in the Box! 

Today we had Cindy, which was a request to celebrate Michelle Cochran's birthday! Happy Birthday Michelle! 

Cindy
20min AMRAP of:
5 Push Ups 
10 Pull-Ups 
15 Air Squats 

Post total rounds on Cindy to comments! How did this lady go and did you all enjoy her company?

Thursday!

Strength:
8min EMOM
2 Deadlifts @85%

WOD:
5min AMRAP
100m Sprint
15 Wall Balls

Rest 1min

5min AMRAP
25 Double Unders
15 KB Swings

Post load on deads and rounds on both AMRAPs to comments!

How's everyone doing this week and are we ready for lady Friday or 13.3 on Saturday?

Remember to come cheer your fellow athletes as they complete 13.3 on Saturday at 3:00!

Endurance Day!

Endurance day in the box!

WOD:
12x
1min on 
1min off 

Strength:
5x5 Fronts Squats @65%

How did everyone like the endurance WOD today? Running is a common weakness and it's important to train that weakness!

If you feel your running needs improvement then make sure to sign up for our CrossFit Endurance seminar being held at CrossFit Sparks Elite April 13-14!

Post total number of 400m runs completed and Front squat load to comments!

Couplet!

Excellent WOD today filled with a dynamic couplet!

Skill:
Weighted Pull-Up/Pull-Up Skill work

WOD:
21-15-9
Thruster 95/65
Toes to Bar

Post your load on weighted pull-ups or how your skill session went to comments!

We all got sufficiently mobilized today! Do we all feel like supple leopards and are we still buddies with our mobility super friends?

Max Effort Monday!

Max Effort Monday!
Bench Press
1-1-1-1
90-95-98-102%

WOD:
3x
5 KB Snatch each arm
15 Goblet Squats
25 KB Swings

Run 400m after rounds 1 and 2

5 Burpee Penalty for putting the KB down at any time

Post your load, new PR and time on the WOD to comments!

Amazing Saturday!

8am:
13.2!
10min AMRAP
5 Shoulder to Overhead (115)
10 Deadlift (115)
15 Box Jumps (24/20)

Free 9am class:
20min AMRAP
15 Toes to Bar
20 KB Swings
30 Box Jumps
200m Row
400m Run

13.2 was also performed at 3:00 by all our amazing athletes and thank you to the spectators who attended to support all of them!

Some of your coaches and athletes are also traveling to seminars this weekend in order to provide you with quality instruction and the most up to date material available!

Chandler, Steph, Keith, Scott Peterson and Scott HIlson are all attending the Catalyst Olympic Weightlifting seminar to instill better technique and coaching cues on the Snatch and Clean and Jerk!

Shannon Reynolds and Ryan Ochoa are attending their level one CrossFit Instructors course at NorCal CossFit and congrats to Blake for getting his level one CrossFit certificate as well!

Post time on WOD and how you did on 13.2!  Your on the road coaches want to hear how you did and are very sad they missed it!

Supplements for the Paleo challenge!

Recommended list of supplements for our athletes:

Magnesium (we like Natural Calm)
----Start of with 1g at night and after 1-2 weeks up it to the full dose of 2g

Vitamin D
----Preferably in a tanning bed a couple of times a week for 5min. Otherwise 1200 IU in pill form. 

Fish Oil
----If your new to Paleo start with 4g a day and after 30 days take it down to 2g if your feeling well. 
----We like Stronger Faster Healthier, Nordic Naturals or Carlsons fish oil in liquid form.

Probiotic
----We like Jarrow +FOS

This is really all you need to focus on health and longevity! You can find these at Whole Foods Market, Everlasting HEalth Center or Raley's grocery store.

Always remember to consult your doctor before starting any diet or exercise program.

Thursday!

Strength:
8min EMOM 
3 Clean and Jerk @65% 

WOD:
3x
25 KB Swings 24/16
25 Hand Release Push Ups 
25 Pull-Ups 
Sprint 100m

Post load on C&J and time on WOD to comments! Who's ready for lady Friday tomorrow? What could it be? Any guesses?

5am will be given one more week to generate some interest!

Hero WOD "Griff"

Today we honor a fallen hero with a WOD held in his name!

Strength:
8min EMOM
2 Back Squats @80%-85%

WOD:

"Griff"

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

Congrats to Ryan Ochoa for taking the board on this one with a score of 10:04! He is quick like lightning!

Post your load on the back squat and your time on the WOD to comments! Did everyone really enjoy that backwards running? How about a backwards 5k?

Max Effort Monday!

Max Effort Monday!

Push Press 
1-1-1-1 @90-95-98-102%

WOD:
AMRAP in 12min 
50 Double Unders 
1 Rope Climb 

Post your load and PRs on the push press and your rounds on the WOD to comments! How do those amazing new jump ropes feel?

We are pleased to announce that we will be starting an Olympic Weightlifting class on Saturdays from 10:30-12:00. This will be a technique and drilling based class focused on the Snatch and Clean and Jerk! The class will be offered starting March 30th!

Saturday and CF Open 13.1!

Today was filled with people coming in for classes and the open WOD!

8am WOD:

AMRAP in 8min of
10 Dumbbell Snatch
5 Tire Flips

Then

AMRAP in 8min of
With a partner perform the following:
200m Row
6 Deadlifts

9am WOD:
40 Wall Burpees
30 OH walking Lunges (35/25)
100 Double Unders
15 Tire Flips
100 Double Unders
30 OH walking Lunges (35/25)
40 Wall Burpees

Finally we had about 25 athletes for the open WOD and a ton of spectators!

Congratulations to those who did 13.1 today. It was a tough WOD, but all of you powered through it!

Finally the Paleo challenge measurements, weight and pictures will be tomorrow (Sunday) from 4-6 with a potluck. For those of you who have questions there will be a Q&A as well. If you would like to bring someone who is not a member of the gym we have decided to open the challenge to non members for $50 as well!

Another great day at CrossFit Sparks Elite!

Great day today at CrossFit Sparks Elite!

We started off with some endurance drills and then Burgener warmup! Get those elbows up!

Strength:
Cleans
8min EMOM
2 @80%

WOD:
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Wall Balls (20/16)

Finally we brought out our inner Supple Leopards with some mobility work. Utilizing the PVC sticks, partners and good ol mashing techniques!

Open gym was great tonight and we had a bunch of people working on Snatches and some others doing some serious metcons that included wall Burpees!

Post load on cleans and time on WOD to comments!

Gymnastics Day!

Our WOD today was a very nice little gymnastics based WOD!

Strength:
Split Jerk 
5x3 @80%

WOD:
5x or 4x
8 Kettlebell Swings 
12 HSPU
16 Toes to bar

Post load and time to comments!

Open WOD will be Saturday at 3:00pm! Come join the fun!

Endurance Day!

Endurance day in the box today!

Strength:
6min every 30sec 
2 Front Squats @55% 

WOD:
Run 800m 
Bottom to bottom Tabata squats
Run 800m

Post your Front Squat load, total time and Tabata score to the comments! Tough WOD today, but everyone powered through it!

Remember Sunday will be the start of the Paleo challenge from 4pm-6pm and it will include a potluck. Bring your favorite dish and a recipe!

We will be doing measurements and pictures along with a Q&A session for those with questions about the exciting challenge about to unfold!

Finally today was the start of open gym from 7:30pm-8:30pm. This will be every Tuesday and Thursday!

Max Effort Monday!

Max Effort Monday in the Box today!

Strength:
CrossFit Total
Find your 1RM in each of these three lifts and then add the total weight for your score.

Backsquat
Press 
Deadlift 

WOD:
Annie
50-40-30-20-10
Double Unders
Sit-Ups

We had so many PRs in the box today that it was impossible to keep track of them! We had two thousand pounders, numerous PRs in each of the lifts and the energy and support in the box for your fellow athletes was amazing! It makes us proud to be your trainers!

Everyone should post their PRs and total load from the CrossFit Total in the comments today!

Paleo Challenge!

Athletes the moment you've all been waiting for!  Our Paleo challenge start date will be March 10th.  Measurements and pictures will be taken from 4pm-6pm and a potluck will follow!  So bring some delicious food and a recipe for everyone to enjoy!  If you cannot make it to the Sunday measurements you will have one last chance Tuesday during open gym from 7:30pm-8:30pm.  This will be a 6 week challenge ending on April 27th for your final measurements and celebratory potluck!

Finally we would like to announce that we are becoming a local host for Pre-Made Paleo.  This can make your challenge just a bit easier with the convenience of a prepared meal.  Especially when time is minimal and you still want to eat clean!  Check out what they have to offer and then pick some up at the gym: www.premadepaleo.com

Amazing Saturday!

Beautiful Saturday at CrossFit Sparks Elite!

8am and free 9am classes did "Nutts" then your trainers put some Marine Corps DEPpers through a nice little WOD!

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Post time to comments and congrats to Danny W for getting his first muscle up this week!

We would also like to thank all the recruits and recruiters who came to the box today. We were highly impressed with the motivation and desire to succeed and function as a team!

Sled Pushes!

Todays WOD was full of exciting sled pushes!

10min sled push

5min rest 

10min AMRAP
10 Toes to Bar 
15 Kettle bell swings (24/16)

5min rest

10min sled push

Post rounds and how amazing you felt after this one to comments!

Gymnastics WOD!

Gymnastics WOD in the box today!

Strength
8min EMOM:
3 Snatch @65%

WOD:
21-15-9
Handstand Push Ups
Pistols (Alternating)
Double Unders

Congrats to Dr Dave on his first strict Muscle Up and to Shannon for linking two Muscle Ups!

Post load and time to comments!

OHS and Rope Climbs!

Great day for some rope climbs!

Strength:
10min EMOM
2 OHS @60-65%

21-15-9
Clean @135lbs
5-3-1
Rope Climbs

Rene and Amanda did their first rope climbs today and Lancer held his very first handstand yesterday!

Post load and time to comments!

GoRuck Challenge

A little video of some of your coaches participating in the GoRuck challenge this past weekend:

Achievements Galore!

Short and sweet today! Easy day right?

8min EMOM
3 Strict Press @65%

8min AMRAP
8 Thrusters @115
10 Sumo Deadlift High Pull @115

Congrats to Brittany on her first Rx WOD today and we would also like to congratulate Shile on her first bar muscle up, Brittany J on her back squat PR, and Rene Cv and Faustino on their first ring Muscle Ups!

You guys are doing so well it's hard to keep up with all the progress!

Post load and rounds to comments!

Chandler Birthday WOD!

Today was Chandlers birthday WOD and he designed a simple yet brutal WOD!

Max Effort Monday!
Back Squats
1-1-1-1 (90%-95%-98%-102%)

AMRAP in 12min
2 Hang Snatch @155lbs/105lbs
2 Muscle Ups
5 Handstand Push Ups
87 Double Unders

The rep scheme represents his birth date, month and year!
2-25-87

Post load and rounds to comments and post it up if you got a muscle up or a new PR today!

New Classes!

We are pleased to announce that due to our growth and demand from our amazing athletes we will be instituting two new classes starting March 1st:
5am class M-F
Tues/Thursday open gym from 7:30-8:30pm

Open gym is available for all our athletes to come in and work on a specific skill, make up a WOD, hangout or do whatever else you would like to do!

Free Saturdays!

Saturday a great day for a WOD or an even better day to bring a friend to enjoy free Saturdays at 9am!

8am
5x
Bear Complex
7 sets for one round of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Post highest load completed to comments!

9am
800m Run
30 Burpees
40 DB ground to overhead
50 Knees to Elbow
60 Push Ups
70m OH Walking Lunges
800m Run

Post time to comments!

Lady Friday!

Lady Friday! We hope everyone enjoyed the company of one of the lovely women of CrossFit!

Diane:
21-15-9
Deadlift @225lbs
Handstand Push Ups

Strength:
Front Squats
5-5-5 @85% of 1RM

Post time and load to comments!

Thursday, February 21, 2013

Great progress from all of our athletes this week!

Strength
6min EMOM of:
5 Push Press @65% of 1RM

21-15-9
Hang Cleans @135lbs
150-100-50
Double Unders

Post load and time to comments!

Thursday, Feb 20, 2013

Endurance Wednesday! We hope
Everyone had a fantastic time with the running and burpees!

Strength:
Back Squats
3-3-3-3-3 @85% of 1RM

WOD:
Run 800m
10 Burpees
Run 600m
20 Burpees
Run 400m
30 Burpees
Run 200m
10 Burpees

Post load and time to comments!

Tuesday, Feb 19, 2013

Today was a classic WOD that was given the name "Fight Gone Bad" and it's stuck ever since!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments!

Wednesday, February 13th 2012

Warm-Up
-400 M Run

For 12 minutes - Rest 30 seconds between each movement
- Row 30 Seconds
- Hold Plank for 30 Seconds
- Hold Plank for 30 Seconds

Everyone will need to rotate to rower once every 3 movement

Met-Con
2x for Time
- 800 Meter Run
- Rest 1 Minute
- 600 Meter Run
- Rest 1 Minute
- 400 Meter Run
- Rest 1 Minute
- 200 Meter Run
- Rest 1 Minute

Tuesday, February 12th 2013

Warm-Up / Mobility
- 800 M Run
- 3x
  - 10 PVC Dislocates
  - 20 Lunges
  - 10 Sit-Ups

Skill / Strength
Turkish Get-Ups

Met-Con
"Push Jerk Cindy"
20 Minute AMRAP
1 Push Jerk
1 Round of Cindy
  - 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
2 Push Jerks
1 Round of Cindy
3 Push Jerks
1 Round of Cindy
.
.
.
Continue to get as many rounds as possible.

Monday, February 11th 2013

Strength

Clean & Jerk
1-1-1-1

 

Met-Con

7 Rounds for Time
-10 Pull-Ups
- 10 Burpees
- 10 KB Swings 24kg / 16kg
- 10 Goblet Squats 24kg / 16kg

 

 

Saturday, February 10th 2013

Warm-Up / Mobility
- 800 M Run
- 2x Lane Drills
 - High Knees
 - Butt Kickers
 - Karoake
 - Skipping

8am Met-Con
20 Minute AMRAP
- 9 Dead-Lifts 155#/110#
- 8 Muscle Ups
- 9 Squat Cleans 155#/110#


9am Met-Con
Partner WOD
- 400M Run
- 80 KB Swings - AHAP (As Heavy as Possible)
- 400M Run
- 80 KB High Pulls - AHAP
- 400M Run
- 80 KB Cleans - AHAP
- 400M Run

Then special add on at last minute - same as above but 200 M run and then 20 reps of each movement.  Partners run together and then work together at same time to complete number of reps. Numbers of reps are per team.

Friday, February 8th 2013

Warm-Up / Mobility
- 400 M Run
- Lane Drills - 3x
 - 10 PVC Dislocates
 - High Knees
 - Butt Kickers
 - 5 Burpees
 - Broad Jumps
 - Sprint Back

Met-Con
"Angie"
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats

Thursday, February 7th 2013

Warm-Up / Mobility
- 800 M Run
- 4x
  - 10 Air Squats
  - 10 Hollow Rocks
  - 10 Push-Ups
  - 10 Lunges
- 800 M Run

Skill
- Kipping Pull-Up

Met-Con
21-15-9
- Push Jerk 135# / 95#
- Burpess

Wednesday, February 6th 2013

Warm-Up / Mobility
- 400 M Run
- 3x Lane Drills
  - High Knees
  - Butt Kickers
  - Karaoke
  - Skipping

Met-Con
Death by 20 meter runs
Complete one 20 meter run in first minute then two 20 meter runs in second minute...continue until you can't complete the number of runs in the minute.

Strength
Dead-Lift
5-5-5 @ 80% of 1 rep max

Tuesday, February 5th 2013

Warm-Up
- 400M Run
- 3x
  - 10 PVC Dislocates
  - 10 PVC OHS Squats
  - 10 GHD Hip Extensions

Strength
Split Jerk
8 Minute EMOM
- 3 reps every minute @ 70% of 1 rep max

Met-Con

15 minute AMRAP
- 15 Box Jumps
- 12 Wall Balls
- 9 Toes 2 Bar

Monday, February 4th 2013

Strength
Back-Squats
1-1-1-1

Met-Con

Have 3 minutes to perform each movement. If you complete the reps before 3 minutes are complete, then rest until the next 3 minutes and movements starts

- 40 Burpees
- 100 Double Unders
- 30 Hang Cleans
- 100 Double Unders
- 40 Burpees

Saturday, February 2nd 2013

SuperBowl WOD!

Divide into teams - 49ers versus Ravens
12 minutes Halves
2 Minute Half-Time

During Half, Team must perform the following to score points

Touchdown - 7 Points
- 300 Air Squats
- 200 Push-Ups
- 100 Wall-Balls
- 100 Burpees

Extra Point - 100 Pull-Ups

Field Goal - 3 Points
- 100 Box Jumps
- 100 KB Swings
- 100 Walking Lunges

Friday, February 1st 2013

Strength
Dead-Lift
5 Minute EMOM (Every Minute on the Minute)
- 3 Reps every Minute

Met-Con

5 Minute AMRAP
- 30 Squat Clean and Jerk 135# / 95#
- 30 Bar Facing Burpees

2 Minute Rest

5 Minute AMRAP
- 20 Barbell Roll-Outs
- 10 Ring Dips

Thursday, January 31st 2013

Strength
Overhead Squat
10 Minute EMOM (Every Minute on the Minute)
- 3 Reps on the minute

Met-Con
3 Rounds for Time
- 100M Sprint
- 10 KB Swings
- 10 Burpees

Rest exactly 1 minute between rounds

Wednesday, January 30th 2013

Strength
Strict Press
3-3-3-3-3

Met-Con
4 Rounds for Time
- 20 Pull-Ups
- 20 Wall-Balls
- 200M Sprint

Tuesday, January 29th 2013

Skill
Double Unders

Met-Con
10 Minute AMRAP
- 5 Dead-Lift 225# / 185#
- 10 OH Lunges 45# /25#
 - 20 DU

Monday, January 28th 2013

Strength
Back Squat
3-3-3-3-3

Met-Con
For Time:
3 Rounds
- 400m run
- Max Pull-Ups

Score is time + max pull-ups

Saturday, January 26 2013

Great Saturday Classes! Thanks for your patience with the large crowd at 9am. Remember the 9am is the free class where people are bringing friends and new people are showing up (which we really appreciate and enjoy meeting everyone new!)  If you want to join a smaller class on Saturday give the 8am class a shot. 

Today - Filthy Fifty:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday, January 25th 2013

Strength

Snatch Complex
Power Snatch, Hang Snatch, OHS=1 rep
3-3-3-3-3

Met-Con

CrossFit Games Open 12.4

12 min AMRAP
- 150 wall balls
- 90 double unders
- 30 muscle ups

Thursday, January 24th 2013

Strength
Hang Cleans
10 Minute EMOM
3 Reps

Met-Con
21-15-9
-Box Jumps 24# / 20
- KB Swings 24kg / 16kg
- Ring Dips

200M Sprint after each round including 3 round

Wednesday, January 23rd 2013

Skill
Turkish Get-Ups

Strength
Turkish Get-Ups
2-2-2-2-2 - each side

Met-Con
Tabata
- Row for Calories
- Sumo Deadlift High Pulls 95# / 65#
- Box Jumps 24" / 20 #
- Hand Stand Push Ups

Tuesday, January 22nd 2013

Warm-Up / Mobility
3x - Lane Drills
 - Inch Worm to end of Platforms
 - High Knees remaining distance across gym
 - Sprint Back Across Gym

Strength
Deadlifts
10 Minute EMOM
 - 2 reps @ 90% of 1 rep max

Met-Con
15 Minute AMRAP
- 5 Squat Cleans 135# / 95#
- 10 Push-Ups
- 15 Pull-Ups

Monday, January 21st 2013

Warm-Up / Mobility
3 Rounds
 - 10 Air Squats
 - 10 Tuck Jumps
 - 10 Sit-Ups
 - 10 Grass Hoppers

Strength
Front Squats
5-5-5-3-2-1

Met-Con
4 Rounds for Time
- 15 Pull-Ups
- 15 KB Squat Snatch Right Arm 35# / 20#
- 15 KB Squat Snatch Left Arm 35# / 20#
- 15 GHD Sit-Ups
- 15 Overhead Walking Lunges 25# / 10#

Saturday, January 19th 2013

Warm-Up / Mobility
Lane Drills 3x
  - High Knees
  - Karaoke
  - Butt Kickers
  - Skipping

Met-Con

Deck of Cards

- Hearts - Air Squats
- Spades - Sit-Ups
- Diamonds - Push-Ups
- Clubs - Burpees
- Joker - 400M Run

Go through entire deck of cards.  Pull a card.  Do number of reps on card and type of movement based on suit. For example - 10 of Hearts equals 10 Air Squats. Jacks, Queen, King equal 10 reps. Ace is 11 reps.

Friday, January 18th 2013

Warm-Up / Mobility
Lane Drills - 3x
 - Inch Worm to end of Platform
 - Lunges with PVC Dislocates to Rowers
 - Row 200 M
 - High Knees back to pull-up cage

Strength
Bench Press
5-5-5-3-2-5

Met-Con
3 Rounds for Time
- 7 Muscle Ups
- 14 Pistol Squats - alternating legs
- 21 Box Jumps 30" / 24"

Thursday, January 17th 2013

Strength

10 Minute EMOM (Every Minute on the Minute)

Push Press
5 Reps - 80% of 5 Rep Max

Met-Con

Run
- 3 Minute Easy
- 3 Minute Moderate
- 3 Minute Fast
- Turn around and get back to gym faster than 9 minutes - negative split

Wednesday, January 16th 2013

Warm-Up / Mobility
- 100 Double Unders / 300 Singles
- 3x
  - 10 Hollow Rocks
  - 10 PVC Dislocates
  - 10 Supermans
  - 10 Air Squats

Strength
Clean and Jerks
5-5-3-2-1

Met-Con
"GI Jane"
- 100 Burpee Pull-Ups

Tuesday, January 15th 2013

Warm-Up / Mobility
- Lane Drills
  - Butt Kickers
  - Karaoke
  - Sprint
  - 10 Jumping Jacks

Strength
Hang Cleans
3-3-3-3-3

Met-Con
"Helen"
- 400 Meter Run
- 21 KB Swings 24kg / 16kg
- 12 Pull-Ups

Monday, January 14th 2013

Warm-Up / Mobility
- 100 Double Unders
3x
  - 10 PVC Dislocates
  - 10 Air Squats
  - 10 Sit-Ups

Skill / Strength

- 5 min AMRAP - Double Unders

- 5 min AMRAP - HSPU

Met-Con

12 min amrap
- 1 rope climb
- 15 push ups

Saturday, January 12th 2012

Today we executed Full Mission Profile (FMP) Close Quarters Combat (CQC).

FMP from Coach Ord's website - www.brassringfitness.com.

Close Quarters Battle (CQB) or close quarters combat (CQC) is a type of fighting in which small units engage the enemy with personal weapons at very short range, potentially to the point of hand-to-hand combat or fighting with hand weapons such as swords or knives. In the typical CQB scenario, the attackers try a very fast, violent takeover of a vehicle or structure controlled by the defenders, who usually have no easy way to withdraw. Because enemies, hostages/civilians, and fellow operators can be closely intermingled, CQB demands a rapid assault and a precise application of lethal force. The operators need great proficiency with their weapons, but also the ability to make split-second decisions in order to avoid or limit friendly casualties. CQB is defined as a short-duration, high-intensity conflict, characterized by sudden violence at close range.

The following training method grafts some concepts of CQC with Physical Training to create high intensity training that pushes the body and the mind while teaching individuals to work together in an extreme environment.

1. Team enters the room as practiced, executes movements, and calls out “CLEAR!”.  When all members are clear #4 calls out “ALL CLEAR – MOVE”.
2. All members move clockwise around room until each person has executed all positions.
3. Final “ALL CLEAR!” clears the room and stops time.

Friday, January 11th 2013

Strength
Deadlifts
5-5-5-3-2-1
Go for PR

Met-Con
2012 Fittest of the Sierras WOD 1
9 Minute AMRAP
- 8 Burpee Box Jumps 24" / 20"
- 12 Pull-Ups

Thursday, January 10th 2013

Strength / Skill
Box Jump for Max Height

Met-Con
50-40-30-20-10
- Air Squats
- Push Ups
- Sit Ups
- Row (Calories)

Beginners: 30-20-10

Wednesday, January 9th 2013

Strength
Overhead Squat
3-3-3-3-3

Met-Con
20 Minute EMOM (Every Minute on the Minute)
- Odd Minute: 5 Push Press (target 80% of 5 rep max)
- Even Minute: 10 KB Swings 24kg / 16kg

10 burpee penalty for each missed round

Tuesday, December 8th 2013

Warm-Up / Mobility
3x
  - 10 PVC Dislocates
  - 6 Lunges
  - 2 Sprints across gym
  - 5 Push-Ups

Strength
3-3-3-3-3
Power Clean - work on form!

Met-Con
"Chief"
3 Minute AMRAP
- 3 Power Cleans 135# / 95#
- 6 Push-Ups
- 9 Air Squats

Rest 1 minute after 3 minute AMRAP

Repeat 5 times.  Keep track of complete rounds every 3 minutes. Total score is total rounds for the 5 cycles.

Monday, December 7th 2013

Warm-Up / Mobility

- Inchworm to end of platform
- High Knees down and back
- Frankenstein across gym
- Broad Jump across gym
-  Karaoke down and back-
- 20 Jumping Jacks
- 20 Push-Ups

Skill

- Work on Kipping Pull-Up / Bar Muscle-Up

Met-Con
For time
- 1000M Row
- 30 Back Squats 155# / 95#
- 10 Muscle-Ups (or appropriate sub 3 Pull-Ups and 3 Ring Dips to one MU)

Saturday, December 5th 2013

Fran!

Warm-Up / Mobility
- 400 M Run
- 3x
  - 10 PVC Dislocates
  - 5 Burpees
  - 5 Sit-Ups

8am
"Fran"
21-15-9
- Thrusters 95# / 65#
- Pull-Ups

9am
Partner WOD
8x
- 10 Hollow Rocks
- 15 Burpees
- 20 Lunges

- Other partner performs Wall Sits. When partner can no longer hold wall sit, then switch with partner doing other movements and continue where partner doing movements stopped.

Friday, December 4th 2013

Warm-Up / Mobility
For 4 minutes
- High Knees across gym
- 5 Push-Ups
- Sprint back across gym
- 5 Air Squats

Strength
10 Minute EMOM (Every Minute on Minute)
- Knees to Elbows - working on technique

Met-Con
15 Minute AMRAP
- 5 Hand Stand Push Ups
- 7 Snatches 95# / 65#
- 9 OHS 95# / 65#

Thursday, January 3rd 2013

Warm-Up / Mobility
4 Rounds
- 30 Seconds Jumping Jacks
- 30 Seconds Sit-Ups
- 30 Seconds Lunges
- 30 Seconds Burpees

Strength
Split Jerk
1-1-1-1-1
Find 1 rep max - go for PR

Met-Con
4 Rounds
-400 Meter Run
- 10 Burpee Box Jumps 24" / 18"
- 20 KB Swings 24kg / 16kg

Wednesday, January 2nd, 2013

Warm-Up / Mobility
- 300 Jump Ropes
- 3x
  - 10 Lunges
  - 10 Push-Ups
  - 10 4 count Mountain Climbers

Strength
10 Minute Every Minute on the Minute (EMOM)
Dead-Lifts - 85% of 1 rep max

Met-Con
10-9-8-7-6-5-4-3-2-1
- Squat Cleans - 135# / 95#

Between each set run 200M

Monday, December 31st 2012

Happy New Year!

Full Mission Profile (FMP) Sandy today -

2 at a time:
- Sled Push across gym - 5 burpees before you push it back. Both partners do this.
- Sled Pull - Both Partners pull sled and do 5 burpees before it is pulled back to start
- Both Partners Bear Crawl to Tire
- 5 sledge hammers hits, left and right - both partners
- Partner Tire Flip across gym

While teams are waiting to do above movements:
  - Odd Minutes - Plank Hold
  - Even Minutes - Burpees