|Warm/up: 3 rope climbs, 3x ME HS Walk|
|Strength: 3×10 Dumbbell Snatch|
|Rowing WOD: 2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy|
|Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.|
|warm-up: 3×10 ring push-ups|
|Strength: Pendlay Row 3×10- go up in weight each set. Bulgarian Split Squat 3×10 – same weight for all three sets|
|Every 5 min: Run 400, 10 box jumps, 10 push-ups, Run 200 on a 20min clock (0, 5, 10, 15). RX+ on a 4:30 clock|
21/15/9 of knees to elbows and wall ball shots.
21/15/9 of push-ups and oh walking lunge (35/25).
**Jump ropes should be in tomorrow, I’ll email folks when I get them.**
**No yoga on Saturday. Mary is getting her level 1 this weekend.**
**CrossFit Eminence is hosting another workout for Jake this weekend (his sister is a member there). The workout is at 9a and we’d love to have a contingent from Jai. Details on the Eminence Facebook page.**
CF: Oly Day
Warm/up: Run 1 mile
|clean and jerk 70x2x2, 80x1x3|
|clean pull on 3″ riser 90x3x3|
|Accumulate 30 back extensions (not hip extensions).|
CF: Outline for the week
|leg and sprint||oly day||shoulder/leg, SI||shoulder, row||long metcon|
|Warm-up: Straight leg deads 3×10 with kb and riser. Ski jumper negatives 3×10.|
|Front Squat: 3/3/3/3/3|
|Wod: 8/6/4/2 of bar muscle-ups (sub first with burpee pull-ups, then double ring rows) and OH Squats (95/55). Row 250 after each round.|
|Warm-up: Roxanne. Skill session - work on L-Sits (accumulate 3 minutes of L-sit). Jog to federal sidewalk every time you break the L-sit.|
|Workout: Run 800, then 8 rounds of 8 ring push-ups and 8 horizontal jumps over bar (only count one side of jump)|
**Friend day tomorrow, if you are bringing a friend try to show up a few min early to get a waiver signed. Remember, new folks that sign up for elements next week get you $50 off of your July bill, they must not currently have a membership in any form. Email TJ asap if you haven’t yet but are planning on bringing someone (so far I’ve heard from Peta, Jenna, Jerica, Luke, Adrienne (Thursday), Andy, Christa, and Ilse). We will run two coaches in the bigger classes to accommodate the new faces.**
**The problem regarding booking for a family member is supposedly resolved. Check it out on ZP and let me know.**
**Nutrition Challenge folks, get me your journal and your score if you’d like to be eligible for the prize. So far the power couple Trish and Andy are in the lead for Rogue gift cards **
CF: Back Squat 3/3/3/3/3
WOD: 3 rounds for time: Run 400, 15 kb swings (70/55), 15 slam balls over the shoulder, 15 goblet squats (same weight)
Amrap 4 min: Burpees
Rest 2 min
Run 1 mile
“Annie” 50/40/30/20/10 of DU and Sit-ups. Modify DU with tuck jumps
Warm-up: 1x ME handstand hold (3 min max)
Strict Press 5/5/5
Front Rack Lunge 4/4/4/4/4
**Go up in weight for each set of press and lunge
WOD: Every 2 minutes on a running clock, do the following (for a total of 12 min of work, so rounds start at 0, 2, 4, 6, 8, 10)
-5 ring push-ups
-5 bar facing burpees – jump over a tall pvc pipe (ex 20 inch boxes with pvc pipe over it
**modify rep count to make time cap first, then adjust run distance. Run should be a minute or less approximately. 200m run is to dumpster while running around parking lot, it was previously a little short when we cut through the parking lot but now it is dead on
**if you want a jump rope, sign up on the form next to the white board in the front room. $25 each, cut to your individual size.**
**Bring a friend day on Friday. We will do a squat session and a short metcon. Email TJ if you are bringing a friend.**
CF Oly Day
|snatch 70x2x2, 80x1x3|
|snatch pull on riser 90x3x3|
|Accumulate 50 ghd sit-ups|
3 rounds of: 6 pistols, 12 ring dips, 18 mtn climbers
2 rounds of: 20 goblet squats (55/35), 20 hand release push-ups
I am going to make a group order of Jump-n-rope R1 Speed ropes. Over the last year I have watched virtually everyone move towards this rope because it seems to be the best/fastest rope out there that is reasonably priced, plus they’re local! We’ll order a big spool of ropes and cut them custom to your size. $25 each. Black handles, yellow cable. The order form is posted next to the whiteboard this week and then I will go pick them up on Monday. Get your name on it so you can get a rope that fits you perfectly and doesn’t get adjusted all the time.
|Warm-up: 4 Square.|
|Strength: 85% (of snatch) snatch grip push press x 3×5|
|2 min ME pull-ups (any style)|
|2x2000m row. 5 min of rest in between|
CrossFit Week Layout:
|long metcon||shoulder strength, rowing workout||oly day||shoulder/leg strength, sprint interval wod||Bring a friend day. leg strength and sprint|
**Remember Friday is ‘bring a friend’ day. Free for non-members or LeanFitters that want to try CrossFit. We will back squat and do a quick wod so they can see what it is like and most importantly see how fun the weightlifting can be (and non-intimidating). If your friend (who is currently not a Jai member in any capacity – LF or CF) joins up for elements the following week, we will take $50 off of your July bill. No limit on the number of friends you can get the discount for. Email TJ if you are bringing a friend or you are a LeanFitter that wants to try Crossfit out that day.
3 rounds: 10 ring dips, 20 pistols.
2 rounds: 20 front squats (95/55), 20 push press (same weight).
WarmUp: accumulate 40 ghd sit-ups and 15 tire flips.
Workout: Run 200, 20 oh lunges (45/25) , Run 400, 40 kb swings (55/35), Run 800, 80 DU.Read More...
1 mile warm-up run
C&J 70x2x2, 80x1x3
Clean Pull 100x3x5
RDL 30% of back squat. 3 sets of 8
Skill Set: Pull-ups
Warm-up DU practice — flight simulator
WOD: 1000m row, 50 slam balls, 30 pull-upsRead More...