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August 8, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
Complete 3 rounds of (30 minute cap)
25 Pullups
50 Pushups
After round X:
(1) run 800m; (2) bike 2.4km/2.0km; (3) row 1000m/900m
Elite Fitness for Everyday People!
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Conditioning
Complete 3 rounds of (30 minute cap)
- 25 Pullups
- 50 Pushups
After round X:
- (1) run 800m; (2) bike 2.4km/2.0km; (3) row 1000m/900m
August 7, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
Back squat, 5x3 @ weight from last week's front squat 3RM
5 Stick jumps, 30"/24", after each set
Conditioning
2 Rounds per time of (12 Minute cap)
15 Box jump overs, 36"/28"
100m Farmer's carry, double KB 70#/53#
1.5km/1.2km bike
Elite Fitness for Everyday People!
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
- Back squat, 5x3 @ weight from last week's front squat 3RM
- 5 Stick jumps, 30"/24", after each set
Conditioning
2 Rounds per time of (12 Minute cap)
- 15 Box jump overs, 36"/28"
- 100m Farmer's carry, double KB 70#/53#
- 1.5km/1.2km bike
August 6, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
Five 2-minute rounds of:
6 Double DB Squat clean thrusters, 50#/35#
200m Run
ME Double unders in remaining time
Rest 1:00 between rounds; goal is consistency (score slowest round)
Skill work
E2O2x5 complete FOR QUALITY:
5 Push jerks @ 70% + 1 set straight leg kipping toes-to-bar
Elite Fitness for Everyday People!
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
Five 2-minute rounds of:
- 6 Double DB Squat clean thrusters, 50#/35#
- 200m Run
- ME Double unders in remaining time
Rest 1:00 between rounds; goal is consistency (score slowest round)
Skill work
E2O2x5 complete FOR QUALITY:
- 5 Push jerks @ 70% + 1 set straight leg kipping toes-to-bar
August 4, 2018 - CFWP Field Day, 9am @Harvard Gulch; no class/open gym today
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CFWP Field Day
Friends/family welcome! Meet 9am at the Harvard Gulch track. Use your fitness and get out of your element (no barbell, no gymnastics) by competing in 7 events testing strength, speed, agility, etc.
Zig zag sprint
Long jump
Slam ball throw
Obstacle course
3-cone drill
Atlas stone carry/run
1 mile run
Elite Fitness for Everyday People!
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CFWP Field Day
Friends/family welcome! Meet 9am at the Harvard Gulch track. Use your fitness and get out of your element (no barbell, no gymnastics) by competing in 7 events testing strength, speed, agility, etc.
- Zig zag sprint
- Long jump
- Slam ball throw
- Obstacle course
- 3-cone drill
- Atlas stone carry/run
- 1 mile run
August 3, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
12 Min Rotating EMOM of
6 Deadlift across @ ~80%
5 Tempo Strict Ring Dips @22x1
Rest
Conditioning
7 Minute EMOM of
10 Wall balls, 20#/14#
5 Power cleans, 155#/105#
Elite Fitness for Everyday People!
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Strength
12 Min Rotating EMOM of
- 6 Deadlift across @ ~80%
- 5 Tempo Strict Ring Dips @22x1
- Rest
Conditioning
7 Minute EMOM of
- 10 Wall balls, 20#/14#
- 5 Power cleans, 155#/105#
August 2, 2018 - Bring a Friend Day
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
Every 4 minutes for 8 rounds, complete:
20 KB reps
400m Run
Odd rounds: 20 Lunges, 53#/35#; Even rounds: 20 KB swings, 53#/35#. Goal is consistency, 3:00 cap per round.
Elite Fitness for Everyday People!
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
Every 4 minutes for 8 rounds, complete:
- 20 KB reps
- 400m Run
Odd rounds: 20 Lunges, 53#/35#; Even rounds: 20 KB swings, 53#/35#. Goal is consistency, 3:00 cap per round.
August 1, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Skills
Complete 5 sets of {5 Toes-to-bar + 3 Bar Muscle-ups)
Focus is on straight legs; rest as needed
Conditioning
Every 3:00 for 5 sets complete:
250m Row
12 Push press, 115#/80#
Each round is a sprint.
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Skills
- Complete 5 sets of {5 Toes-to-bar + 3 Bar Muscle-ups)
- Focus is on straight legs; rest as needed
Conditioning
Every 3:00 for 5 sets complete:
- 250m Row
- 12 Push press, 115#/80#
Each round is a sprint.
July 31, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Oly skills (20 minute running clock)
10 Minute EMOM of 3 Tall Snatch; start with empty bar and build slowly working on speed
10 Minute EMOM of 1 snatch pull + 1 squat snatch (re-set after the pull); start where you finished the tall snatches and build
Conditioning
In 5 Minutes:
Bike for distance (km)
5 minute rest then 5 Minute AMRAP of
5 Hang squat snatch, 95#/65#
5 burpee box jumps, 24"/20"
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Oly skills (20 minute running clock)
- 10 Minute EMOM of 3 Tall Snatch; start with empty bar and build slowly working on speed
- 10 Minute EMOM of 1 snatch pull + 1 squat snatch (re-set after the pull); start where you finished the tall snatches and build
Conditioning
In 5 Minutes:
- Bike for distance (km)
5 minute rest then 5 Minute AMRAP of
- 5 Hang squat snatch, 95#/65#
- 5 burpee box jumps, 24"/20"
July 30, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
Front squat 3RM re-test
compare to 6/11
Conditioning
For time, complete (15 min cap)
800m Run
then 3 rounds of
10 Strict C2B Pullups
10 Strict HSPU
20 Pistols
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
- Front squat 3RM re-test
- compare to 6/11
Conditioning
For time, complete (15 min cap)
- 800m Run
then 3 rounds of
- 10 Strict C2B Pullups
- 10 Strict HSPU
- 20 Pistols
July 28, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength:
For quality, complete 5 sets of 1 TGU each arm
Build each set if possible
Conditioning
In teams of 3, complete 10 rounds *each*, conga line style, of:
15/10 cal bike sprint
10m burpee broad jump down
10m sprint back
1:00 cap per round.
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength:
- For quality, complete 5 sets of 1 TGU each arm
- Build each set if possible
Conditioning
In teams of 3, complete 10 rounds *each*, conga line style, of:
- 15/10 cal bike sprint
- 10m burpee broad jump down
- 10m sprint back
1:00 cap per round.
July 27, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastic Skill:
In 10 minutes:
Accrue 50m of HS walking practice
5 sets of kipping toes-to-bar practice (straight legs)
Rotate between movements as desired
Conditioning
25 Minute AMRAP of
Run 400m with MB held in front, 20#/14#
40 sec HS hold (Rx+ 6 strict HSPU into 30 sec hold)
20 sec chin over hold
20m double DB front rack lunges, 50#/35#
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Gymnastic Skill:
In 10 minutes:
- Accrue 50m of HS walking practice
- 5 sets of kipping toes-to-bar practice (straight legs)
- Rotate between movements as desired
Conditioning
25 Minute AMRAP of
- Run 400m with MB held in front, 20#/14#
- 40 sec HS hold (Rx+ 6 strict HSPU into 30 sec hold)
- 20 sec chin over hold
- 20m double DB front rack lunges, 50#/35#
July 26, 2018
Elite Fitness for Everyday People!
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Skill: Spend 12 Minutes on Kettlebell practice
Double KB snatch, sets of 5-8
One-arm KB OHS, sets of 5-8 each arm
Alternate movements and build if possible
Conditioning
Complete for time (16 min cap)
100 Double under buy-in
then 3 rounds of
30 alternating DB snatch, 50#/35#
30 Wall balls, 20#/14#
then
100 Double under cash out
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Skill: Spend 12 Minutes on Kettlebell practice
- Double KB snatch, sets of 5-8
- One-arm KB OHS, sets of 5-8 each arm
- Alternate movements and build if possible
Conditioning
Complete for time (16 min cap)
- 100 Double under buy-in
then 3 rounds of
- 30 alternating DB snatch, 50#/35#
- 30 Wall balls, 20#/14#
then
- 100 Double under cash out
July 25, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength & Conditioning
On a running clock, from 0-10:00 complete:
10 min Alternating EMOM of Bike 0.6km/0.5km + 15 SDHP, 75#/55#
From 10-20:00:
Warm up front squat to 10-20# more than last week
From 20-30:00 complete
10 min EMOM of 1 Front squat, across
From 30-40:00 complete
For quality, rotate through sets of 30 second couch stretch each leg and 30 second hollow holds
Strength & Conditioning
On a running clock, from 0-10:00 complete:
10 min Alternating EMOM of Bike 0.6km/0.5km + 15 SDHP, 75#/55#
From 10-20:00:
Warm up front squat to 10-20# more than last week
From 20-30:00 complete
10 min EMOM of 1 Front squat, across
From 30-40:00 complete
For quality, rotate through sets of 30 second couch stretch each leg and 30 second hollow holds
July 24, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Skill
E2O2x5 complete
2 strict MU + 2 kipping muscle-ups + 5 sec in support
Conditioning
At 0:00 complete, 50 C2B Pullups
At 5:00 complete 60 Ring Pushups
At 10:00 complete 60/45 cal row
At 15:00 complete 50 Bar-facing burpees
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Gymnastics Skill
E2O2x5, complete:
- 2 strict MU + 2 kipping muscle-ups + 5 sec in support
Conditioning
- At 0:00 complete, 50 C2B Pullups
- At 5:00 complete 60 Ring Pushups
- At 10:00 complete 60/45 cal row
- At 15:00 complete 50 Bar-facing burpees
July 23, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
8 Min EMOM of
Squat Clean + Hang squat clean + Split Jerk
Start at ~60% and build
Conditioning
Five 2:00 Rounds of:
10 Deadlift, 135#/95#
200m Run
ME Hang squat clean thrusters, 135#/95# in remaining time
Rest 1:00 between rounds
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Strength
8 Min EMOM of
- Squat Clean + Hang squat clean + Split Jerk
- Start at ~60% and build
Conditioning
Five 2:00 Rounds of:
- 10 Deadlift, 135#/95#
- 200m Run
- ME Hang squat clean thrusters, 135#/95# in remaining time
Rest 1:00 between rounds
July 21, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
In teams of 2, complete:
20x250m Row
Alternate rounds so each partner rows 10x
Skill
15 Min Rotating EMOM for quality
6 Bench press, you pick the weight to go UB all 5 sets; hold 2 seconds at the top of each rep
1 set straight leg Toes-to-bar practice
30 Sec Pistols practice
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
In teams of 2, complete:
- 20x250m Row
- Alternate rounds so each partner rows 10x
Skill
15 Min Rotating EMOM for quality
- 6 Bench press, you pick the weight to go UB all 5 sets; hold 2 seconds at the top of each rep
- 1 set straight leg Toes-to-bar practice
- 30 Sec Pistols practice
July 20, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
Every 90 seconds for 8 sets, complete:
1 Snatch balance + 1 OHS
All squat reps have 5 second pause in the bottom; start light and build each set
Conditioning
In teams of 2, with 1 person working at a time, complete
20 Squat snatch, 135#/95#
50/35 Cal bike
30 Squat snatch, 115#/80#
50/35 Cal bike
40 Squat snatch, 95#/65#
Aim for touch-n-go reps at each weight, not singles. 15 Min Cap
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
Every 90 seconds for 8 sets, complete:
- 1 Snatch balance + 1 OHS
- All squat reps have 5 second pause in the bottom; start light and build each set
Conditioning
In teams of 2, with 1 person working at a time, complete
- 20 Squat snatch, 135#/95#
- 50/35 Cal bike
- 30 Squat snatch, 115#/80#
- 50/35 Cal bike
- 40 Squat snatch, 95#/65#
Aim for touch-n-go reps at each weight, not singles. 15 Min Cap
July 19, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
For time, (30 min cap):
Run 200m, 400m, 800m, 800m, 400m, 200m
Between all runs complete:
20 KB swings, 53#/35#
20 Pushups
The workout finishes with a 200m run.
Gymnastic Strength
10 minutes FOR QUALITY, completes rounds of
Tripod Headstand Holds
L-sit Holds
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Conditioning
For time, (30 min cap):
- Run 200m, 400m, 800m, 800m, 400m, 200m
Between all runs complete:
- 20 KB swings, 53#/35#
- 20 Pushups
The workout finishes with a 200m run.
Gymnastic Strength
10 minutes FOR QUALITY, completes rounds of
- Tripod Headstand Holds
- L-sit Holds
July 18, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Strength
E202x5 Complete
2 Deadlifts @~90% + 1 Set UB C2B Pullups
You pick the set size on pullups to be consistent and practice straight legs
Conditioning
In 6:00 complete:
Row for meters (compare to 6/6/18)
Rest 3:00 Then 6 Min Alt EMOM of
1:00 Wall balls, 20#/14#
1:00 Strict Pullups
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Strength
E202x5 Complete
- 2 Deadlifts @~90% + 1 Set UB C2B Pullups
- You pick the set size on pullups to be consistent and practice straight legs
Conditioning
In 6:00 complete
- Row for meters (compare to 6/6/18)
Rest 3:00 Then 6 Min Alt EMOM of
- 1:00 Wall balls, 20#/14#
- 1:00 Strict Pullups
July 17, 2018
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Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
E4O4x4 complete for time:
10 Double KB Hang power clean & jerks, 53#/35#
400m Run
Strength
Complex = 1 Behind-the-neck Split Jerk + 1 Split Jerk
From the rack, start at ~60% and build to a heavy of the complex
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- Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy
Conditioning
E4O4x4 complete for time:
- 10 Double KB Hang power clean & jerks, 53#/35#
- 400m Run
Strength
- Complex = 1 Behind-the-neck Split Jerk + 1 Split Jerk
- From the rack, start at ~60% and build to a heavy of the complex