CrossFit Gloucester

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Tuesday 150127

Posted by Em on January 26, 2015 at 5:25 PM Comments comments (0)

15 Min for Deadlifts 

  • 10-10-10-10-10 or
  •  5-5-3-3-3 
  • Athletes Choice 

then FT:

  • 21-15-9 
  • Deadlifts 135/95
  • Push Ups 
  • then "Airdyne Annie" 
  • 50-40-30-20-10 Reps of
  • Double Unders
  • Ab Mat Sit Ups
  • Between Sets 10/7 Cals on Airdyne
And the 2 Year Winner for "Best Shoes Award" has finally gotten some new kicks!  Who will win the award next year?!?!

Paleo Challenge #3

Posted by Em on January 25, 2015 at 4:10 PM Comments comments (0)

Week #3 Challenge:

Max Effort Unbroken Wallballs: 

  • Male Rx - 20# ball to 10' target
  • Male Masters 55+ & Scaled - 14# ball to 10' target
  • Female Rx - 14# ball to 9' target
  • Female Masters 55+ & Scaled - 10# ball to 9' target
Rules:  
  1. Athlete must have another athlete count their reps.
  2. Athlete must write their name on the designated Weekly Challenge board with their score.
  3. Athlete can do as many attemps as they like until Sunday February 1st.
Good Luck!

Delicious Paleo Salad Recipe!  Compliments of an Athlete at CrossFit HUI
From what I hear - you can throw all the ingredients in the Ninja and then just add the kale.


Paleo Challenge

Posted by Em on January 25, 2015 at 4:05 PM Comments comments (0)

Paleo Challenge Weekly Challenges:

Week 1 & 2 Challenge:

You guys didn't know it but the Weekly Challenges for the first two weeks of the Paleo Challenge was for behavior.  Whatever athlete has attended the most CrossFit classes, has eaten paleo for the first 2 weeks and has remembered to log it at the box - Wins the First Prize!  Winner will be announced tomorrow.

In CrossFit - Routine is the Enemy

For Nutrition, Recovery & Fuel - Routine is KEY!


Monday 150126

Posted by Em on January 24, 2015 at 3:55 PM Comments comments (0)

AMRAP 20 

  • Run 400M or Row 500M
  • 12 Burpees
  • 12 Pull Ups
  • 12 Ab Mat Sit Ups

 

Saturday 150124

Posted by Em on January 23, 2015 at 3:50 PM Comments comments (0)

Partner Wod:

  • Athlete #1 - Hand Stand Walks 40' or Bear Crawl 80' 
  • Athlete #2 - Front Rack Hold from the rack - Athletes choose weight
  • (Front Rack Hold Weight should be heavier than your 1 RM Front Squat)
I99 Clinics are today and tomorrow - Level 1 Sat at 3 PM $125, Level 2 Sun at 9AM $145

This is perfect timing for the CrossFit Open - help improve your gymnastics.

Friday 150123

Posted by Em on January 22, 2015 at 5:10 PM Comments comments (0)

DeadLift

  • 5 - 5 - 5 - 5 - 5

FT: 21-15-9-15-21

  • Deadlift 205/135
  • Box jump 24/20

Thursday 150122

Posted by Em on January 21, 2015 at 5:40 PM Comments comments (0)

2 RFT:

  • Run 800M
  • 50 GHDs
  • 40 Sumo Deadlift High Pull 75/55
  • 30 Forward Lunges 75/55
  • 20 Push Press
  • 10 Thrusters 75/55

 

Wednesday 150121

Posted by Em on January 20, 2015 at 3:30 PM Comments comments (0)

Tabata Dumb Bell Snatch - alternate sides each interval

EMOM 5

  • Snatch Deads

EMOM 5

  • Hang Squat Snatch

EMOM 5

  • Squat Snatch

AMRAP 7 

  • 7 Burpee Over Barbell
  • 7 Ring Dips
  • 7 Squat Snatch 95/65
  • 25 Double Unders

Tuesday 150120

Posted by Em on January 19, 2015 at 5:00 PM Comments comments (0)

Shoulder Press 

  • 5-5-5-5-5

 21-15-9 FT:

  • HSPU's
  • Push Press 96/65
  • Jumping Squats with Barbell
Fen has a new baby cousin - Sawyer William Lawrence was born Sunday the 18th!

Huckelberry Finn "Fen" and Tom "Sawyer" - These two are going to share a lot more than the same birthdate - the 18th!


Monday 150119

Posted by Em on January 18, 2015 at 5:25 PM Comments comments (0)

EMOM 12 

  • Clean dead + hang clean + front squat 

 AMRAP 12 

  • 12 Hang Squat Cleans 115/75
  • 12 Toe 2 bar
  • 9/12 Cal airdyne


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