Tuesday July 9,th 2013
WOD:
21-18
push jerk- 115/75
pullups
run 200
15-12
push jerk- 115/75
pullups
run 400
9-6-3
push jerk- 115/75
pullups
run 800
cleans
Monday July 8, 2013
Max clean
5-5-5-3-3-3-1-1-1
wod
10 min amrap
5 clean 135/95
5 front squats 135/95
reminder
1. Please check website and facebook for communication regarding schedule when Baby Layla arrives.
2. also, try your best to sign in to class. click schedule, sign up, username and password up top. if you don’t have one register for one. if you need assistance i can help. thanks.
remember
wednesday July 3rd, 2013
WOD:
50 doubleunders
40 box jumps 24/20
30 toes to bar
20 sumo deadlift high pull 95/65
10 thruster 95/65
800 m run
10 thruster
20 sumo deadlift high pull
30 toes to bar
40 box jumps
50 double unders
“Press Workout” with Rob Orlando – video [ipod] [mov] [HD mov]
remember:
PLEASE BE AWARE THAT IF BABY LAYLA COMES IN THE NEXT FEW DAYS OR WEEKS I WILL TRY MY BEST TO HAVE COACHES ON CALL TO TAKE OVER. IF THERE IS A TIME WHERE THERE IS NOT A COACH AVAILABLE THEN THE GYM WILL BE OPEN AND I WILL HAVE ONE OF OUR VETERAN MEMBERS HELP FACILITATE THE WOD. I appreciate the flexibility during this time and will be back as soon as possible after the big event.
also,
JULY 4th NO CLASS
JULY 5th ONE CLASS at 9 am
THANKS!!!
tuesday
Tuesday July 2,2013
strength : clean weight up to shoulders
5-5-5 press
3-3-3 push press
1-1-1 push jerk
wod:
7 min Amrap
20 squats
5 push press 135/95
Train hard
Monday July 1 -2013
prewod: stretch and mobility for peak performance !
wod:
bradley
10 rounds
100 m sprint -* sub row for run
10 pull-ups- * sub ring rows, pushups
100 m sprint
10 burpee
30 sec rest
modify by rounds and or reps
*this wod will have a 30 minute cap. I know what your thinking, “that will take me 30 minutes?!” RUN FAST and it won’t!
can you take the heat? challenge yourself in this way, “constantly varied” , maybe training in extreme weather would be a good new challenge. Be smart about it though. HYDRATE! EAT and FUEL properly. it’s a different beast in hot weather. Let’s get after it this HOT week!
child care changes
Friday June 28,2013
WOD:
work up to heavy clean that you will be using for wod.
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
There will be 1 class on July 5th at 9 am.
also, Starting July 1 childcare will cost $25 a month for MWF 9am or 4 pm.
or if you don’t want to use the monthly cost then a drop in fee of $5 per child will be asked of you. Cindy has done a great job taking care of the kids and we definitely want to keep her around.
Preferrably I would like parents to utilize our childcare hours if you are going to bring them. Kids without supervision is a always a gamble.
Thanks.
don’t forget to hydrate!
Thursday june 27,2013
mobility: super frog!!
WOD
4 rounds :
25 double unders
15 toes to bar
10 push jerk 115/75
200m run
keep it fast!
hero wod on Friday to celebrate the heat!
wednesday
Wednesday june 23,2013
Skill: muscle up
for 10 minutes-
2 muscle up emom
– if you can’t do a muscle up then do 2 modified muscleups
WOD:
10 minutes
start with one and add one each round
snatch 135/95
pushup
score- total reps
create the environment
Tuesday June 22,2013
strength: 1-1-1-1-1 back squat max
from crossfit roseville:
*To find 1 rep max back squat, use this as a guide: Set 1 – 50% of possible 1-RM x 5 reps, Set 2 – 65% of possible 1-RM x 4 reps, Set 3 – 75% of possible 1-RM x 3 reps, Set 4 – 85% of possible 1-RM x 2 reps, Set 5 – 90-95% of possible 1-RM x 1 rep, Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.
WOD: 10 min amrap
7 chest to bar pullups
10 box jumps 30/24
Crossfit Loomis! you guys are doing a great job welcoming new comers to the box. Keep it up. Remember that it is the environment that you all create that makes CFL great!
curls are not allowed!!
Monday June 2013
WOD:
Air Force Wod
every minute do 4 burpees
complete
20 thrusters 95/65
20 sumo deadlift high pull
20 push jerk
20 front squat
20 overhead squat
if i ever see someone doing curls in here!!…
CrossFit Loomis 