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!
Friday, March 29, 2013
Thursday, March 28, 2013
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?
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!
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!
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!
Sunday, March 24, 2013
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!
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?
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, March 21, 2013
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!
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!
Wednesday, March 20, 2013
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!
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!
Tuesday, March 19, 2013
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?
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!
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!
Saturday, March 16, 2013
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!
Friday, March 15, 2013
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.
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!
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!
Wednesday, March 13, 2013
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?
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?
Monday, March 11, 2013
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!
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, March 9, 2013
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!
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!
Thursday, March 7, 2013
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!
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!
Wednesday, March 6, 2013
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!
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!
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!
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!
Sunday, March 3, 2013
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!
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!
Friday, March 1, 2013
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!
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!
Subscribe to:
Posts (Atom)