11-19-18

Mobility:

Hamstring

Forearm

Triceps

Lats


WOD:

“DT”

5 rounds for time:

12 deadlift 155/105#

9 hang power clean

6 shoulder to overhead

JonMichael WeigelComment
11-17-18

Partner WOD:

14 alternating rounds for time:

8 power snatch 95/65#

10 v-ups

12 thruster

*slap hands to transition partners. While one partner completes a round the other rests.

JonMichael WeigelComment
11-16-18

Strength:

5x5 deadlift

*60% and increase


Interval:

20 minute alternating OTM:

10-20 calorie row (40-50 seconds of work)

1-3 rope climb (30 seconds of work)

*Scale rope climb with proper rope lower and raise.

JonMichael WeigelComment
11-15-18

“Bert”

WOD:

For time:

50 burpee

400m run

100 pushup (pushup elevated on box, work on holding proper hollow)

400m run

150 walking lunge

400m run

200 squat

400m run

150 walking lunge

400m run

100 pushup

400m run

50 burpee

*Optional - wear a weight vest


JonMichael WeigelComment
11-14-18

Strength:

5x7 overhead squat (work on technique and positioning as weight increases)


WOD:

For time:

20-15-10-5

Burpee pullup

X5 double under (90 seconds of work, 75 seconds of work, 60 seconds of work, 30 seconds of work)

*Scale burpee pullup by using a lower pullup bar. Scale double unders with 90,75,60 and 30 seconds of work.

JonMichael WeigelComment
11-13-18

Skill:

16 minutes alternating OTM:

30 second handstand hold

15 - 20 second L-hang hold

*Tuck the knees on the L-hang hold if needed in order to accumulate 15-10 seconds

WOD:

5 rounds for time: *15 minute cap

10 sumo deadlift high pull 95/65#

10 ring dip

20 pistol squat

L2: 75/55#, band assisted dip, pistol to or off box

L1: 65/45#, box dips, pistol to or off box

JonMichael WeigelComment
11-12-18

WOD:

20 minute AMRAP:

3 wall climb

6 front squat 135/95#

12 toes to bar

L2: 95/65#, knee to tricep/armpit

L1: 75/55#, knee to chest


Post WOD Interval:

3x500m row, rest 1 minutes between efforts. Set and hold your target 5k pace (control both stroke rate and pace/500m).


JonMichael WeigelComment
11-10-18

Teams of 3:

9x100m dumbbell farmers carry relay (while 1 teammate carries, 1 will accumulate rope climbs and 1 will rest)

6x50m bear crawl (while 1 teammate crawls, 1 will accumulate dumbbell snatches 50/35# and 1 will rest)

3x25m burpee broad jump (while 1 teammate burpee broad jumps, 1 will accumulate double unders and 1 will rest)


JonMichael WeigelComment
11-8-18

WOD:

“Nate”

20 minute AMRAP:

2 muscleup (4 pullup + 4 dip)

4 handstand pushup

8 kettlebell swing 53/35#


Post WOD Accessory:

For time: *7 minute cap

30 overhead squat

60 front squat

90 back squat

*Perform with an empty barbell. If you set the bar down you must do 20 pushups before you continue.


JonMichael WeigelComment
11-7-18

Mobility:

Pistol squat “mow-bill-uh-tea”

Ankle

Calf

Hip


WOD:

For time:

30-20-10-20-30

Pistol

Calorie row *(in this workout, men and women will row the same

JonMichael WeigelComment
11-6-18

WOD:

20 rounds:

Every 2 minutes

9 lateral box over 24x20/20x24”

7 deadlift 185/135#

5 burpee box jump over 24x20/20x24”

*The work must end at 1:45 out of your 2:00 clock each round. YOU MUST TAKE AT LEAST 15 SECONDS OF REST EACH CYCLE.


JonMichael WeigelComment
11-5-18

WOD:

30 rounds every 30 seconds:

1 bear complex 185/135#

*last programmed May 30th 2018


Accessory:

7x5 barbell rollout, rest as needed between efforts


JonMichael WeigelComment
The Personal Touch
FullSizeRender.jpg

Ever wonder what could happen if you had 30 minutes of your coaches undivided attention? Is there a specific movement you really want to nail down? You’re not the alone!

In the group setting of our daily WOD you can begin to establish your foundation as a CrossFitter. We abide by the model of “lowest trajectory to a distant horizon.” What that means is we like to see consistent work over a long period of time. We believe CrossFit to be the best way to sustain health and functionality for our lifetime.


It does not mean that we want you to lock yourself into only using the classes to get after your goats (areas that need more focus and attention). Maybe you just need some one-on-one time to help you fix that chink in your armor.


Even as a Coach I will take some Personal Training time with Coach JonMichael to refine some trouble areas. That’s right! Coaches get PT too. Having just a few minutes with some focused work pays off huge.


Is there something you’d like to work on? Would you like a little extra to increase your capacity? Would you like to get stronger in that (insert frustration area here)?


Schedule some one-on-one time with any of our amazing Coaches to attack those limitations!

Ian MurrayComment
11-3-18

Partner WOD:

5 minutes of hollow hold (cumulative)

6 minutes of active squat hold (cumulative)

7 minutes of handstand hold (cumulative)

8 minutes of calories rowed

*Both partners may work simultaneously on the static holds. TOGETHER you must accumulate the allotted time. This time does not have to be split evenly and you do not have to be synchronized. When you get to the rower, share one machine and alternate as you wish.


JonMichael WeigelComment
Shared Knowledge is Power
 Courtesy of JonMichael Weigel

Courtesy of JonMichael Weigel

Do you want to know what’s to come? Do you enjoy podcasts? Want to know WHY we are doing what we are doing with the programming?

 

 Courtesy of JonMichael Weigel

Courtesy of JonMichael Weigel

We have just the thing for you! Each week our programmers Phil and JonMichael Weigel bring the the Improvement Imminent podcast. They go through the entire week’s purpose and intended stimulus so you can be armed with  as much knowledge and insight as possible. Give it a listen and get after it!

 https://m.soundcloud.com/philip-weigel-520850188/sets/improvement-imminent-podcast

Ian MurrayComment
11-2-18

WOD:

For time:

50/40 calorie ski

50 box hop 24/20”

50 hang power clean 95/65#

25/20 calorie ski

25 box hop

25 hang power clean


JonMichael WeigelComment
11-1-18

WOD: *7 minute cap

10-8-6-4-2

Snatch 115/80#

Front rack lunge (10-8-6-4-2 steps per leg, split when desired)


At 10 minute on the clock:

Death by 1 strict handstand pushup

Death by 2 pushup

*Perform these 2 Death by’s back to back. When you fail HSPU, begin pushups immediately.


JonMichael WeigelComment
Speed Ropes are NOT the answer.
 If you’re just starting out, it’s kinda like taking your driving test in a race car.

If you’re just starting out, it’s kinda like taking your driving test in a race car.

Double Unders can be one of the most frustrating skills you will learn in CrossFit. Its just jumping rope, right? Then why is it so difficult? Why does something so seemingly simple make me want to quit so badly? Truth be told, it is anything but simple or easy. Double Unders require many things executed simultaneously. Aside from cardiovascular endurance and stamina which can be developed through training, we emphasize the skills needed more. Coordination, agility, balance and accuracy are all required and must be honed through deliberate and focused PRACTICE.

Through practice we can develop the skills we wish to pursue in the gym and life. Practice requires low heart rate and 100% of your attention. The Double Under is no different! So lets take a step back, breathe, and give yourself an opportunity for success rather than constant frustration and whip marks everywhere.

Here we have an excellent skill developer for the Double Under. This workout is called the Flight Simulator. The rep scheme is designed in a ladder format so you may climb to a number and then go back down to your starting number in a consistent pattern. You can scale to which ever rep scheme works for you at the time. That means you can both increase and decrease the skill level. Flight Simulator is quite literally for EVERYONE.

 Take as much rest as you need to go unbroken for each number. Don’t rush!

Take as much rest as you need to go unbroken for each number. Don’t rush!

How do you start? Each number is it’s own set. You need to get each “set” unbroken before moving on to the next. If you mess up, you must restart that set so take as much rest as you need before you go. Having a clock running is a great way to track progress down the road, but in the beginning DO NOT do it for time. This will keep you from rushing and frustrating yourself. If you’re new to this, start with a scaled version like the example below. Over time, add another rep or two. Small additions will be small victories and that is how we conquer the skill of the Double Under.

 Scaled options to get you started!

Scaled options to get you started!

So next time you find yourself frustrated with the Double Under, avoid looking up the newest fancy speed rope. Money cannot bridge the gap that consistent and deliberate practice will close. Save your money and put in the work.

Ian MurrayComment
10-31-18

“Annie”

50-40-30-20-10

Double under

Abmat situp

*You must commit either to half volume double unders or triple volume single unders before you begin.


Skill:

10 rounds on a 90 second clock:

1 strict pullup

2 chest to bar

3 pullup

*This is all to be done with a hollow body in mind and a standard gymnastics kip. Add a weight vest if you will be able to do each round unbroken and smoothly. This complex must be done 6 reps unbroken, the scale is strict banded.


JonMichael WeigelComment