Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.
The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.
Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!
It's Frickin Friday again! The last time Heather and Kendelle did this workout they did it on their own and we had little miscommunication...they ended up doing twice the work. So we are going to redo it!
"Heather & Kendelle's Revenge"
3 Rounds:
- 30 push ups
- 30 OH Squats (95/65)
3 Rounds:
- 30 Wall Balls
- 50 Situps
3 Rounds:
- 30 weighted stepups (50/30)
- 4 bear crawl laps across basketball court This is done with a partner...one works while the other rests.
Each round is done three times before moving on to the next set.
Welcome back to another installment of "Frickin Friday"!! We like to make Friday's special, so make sure you show up and join in the fun!
"Fight Gone Bad"
CrossFit founder Greg Glassman was helping UFC fighter BJ Penn train for an upcoming match and came up with this workout. After it was over Coach Glassman asked him how it felt and while lying on the ground gasping for air, BJ replied "that felt like a fight gone bad."
Fight Gone Bad is now performed by CrossFitters worldwide to raise funds for Special Operations Warrior Foundation. The SOWF promises two things: if a soldier dies in battle they will pay the full tuition for the surviving children to go to college; if a soldier is injured in battle they will pay any costs needed to have their family at their side. If you would like to donate please click here.
The workout is done for reps, so make sure you count!
3 rounds:
- 1 minute of wall balls (20/14)
- 1 minute of sumo deadlift high-pulls (75/55)
- 1 minute of bench jumps
- 1 minute of DB push press (35/25)
- 1 minute of burpees
- 1 minute rest
STRENGTH - Deadlifts: reps of 5. Do as many sets as you can fit into 20 minutes. Use 75% of the max effort you found last week.
CONDITIONING "Push-Up Ladder" For reps: do 1 push-ups the first minute, 2 the second minute, etc until you cannot fit that many push-ups in that minute.
STRENGTH - Bench: find your max load! Just like yesterday you have 20 minutes. Again, don't worry if you're not putting up huge numbers, you will when we retest.
CONDITIONING "Annie" 50-40-30-20-10 reps for time of: - double-unders - sit-ups
If you can't do double unders (BUT YOU HAVE TO AT LEAST TRY!!) do 3 times as many singles.
Nice job everyone who participated in the 9-11 Throwdown yesterday! Everyone did well and we were able to send some funds to people who need them. Extra props to Todd for not only doing the workout Rx'ed but having the fastest time in our heat.
This week marks the beginning of us integrating the strength portion of our programming. We are going to do it a bit differently than we have in the past. This should not only allow us to get through this part faster, but move more weight in the process.
STRENGTH - Deadlifts: Take 20 minutes and find your max load! This is plenty of time for everyone to get 4-5 attempts. Know what weight you want to go to BEFORE you step up to the bar.
Don't worry if it's not a lot of weight this week, we are just establishing a baseline to build on. Find the heaviest you're able to maintain good form with and record it - you will reference this every week.
Inspired by Rebecca Black, we're going to make Friday's special. It's going to be our "hard" workout of the week.
This week is a team workout! In teams of 2, complete the following in any order. Only one team member working at a time and each team must complete all of one movement before going to the next.
For time: - Deadlift 10,000lb/7,000lb (alternating each rep between teammates) - Climb 300 vertical feet (bench jumps) - 100 double unders or 600 single unders - Shuttle run 1600m in 100m sprints - 3,500lb worth of dumbbell swings - 800lb of med ball get ups - 60 pull ups (alternating grips each set)
Nice job everyone on our first workout back! Everyone did very well on The Baseline and we even had a few new faces.
I mentioned it in club but there is a CrossFit event coming up this weekend to honor those lost on September 11th. It's a fundraising workout done by CrossFitters worldwide, and the proceeds are going to the Disposable Heroes Project. The event is being held locally by our friends at Bulldog CrossFit in Forest Park. Donations are encouraged but not required to participate. If you want a shirt (they're cool) they are $25 and you get one by registering on the 9/11 Throwdown site
The workout (scale as needed): - 2001 meter row Then 9 Movements, 11 reps each: - 36/24in box jump - 125/85 thruster (deaths @ pentagon) - burpee chest to bar pull ups - 175/120 power clean (AA FLight #175 (south tower)) - hand stand push ups - 2 pood/1.5 pood swings - toes to bar - 170/120 lb DL (Flight 77 and flight 93) - 110/75 push jerk (number of floors in each tower)
But here is what we are doing Thursday... The Jersey Shore Fist Pump 3 rounds for time: - 12 R arm thrusters (45/25) - 9 burpees - 12 L arm thrusters (45/25) - 9 burpees
For those of you keeping track we last did this on June 16th
One of the upgrades you'll notice this tri is the new whiteboard! The video above gives an idea of why something as simple as writing down your results on the whiteboard can have a big impact on how you perform.
Kendelle sent out an email to everyone with a few questions on what we can do to improve - please respond to those as soon as you can!
Next week we will start strength training, this week is kind of one big warmup - we'll just be doing the conditioning portion of our workout. I'll also have success journals for you to log your results in next week.
The Baseline
For time:
- run 400m
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups
We'll do this workout again at the end of the trimester to see much we've improved!
Welcome back everyone! Here we are at another new trimester. We've got some new gear to use this tri, and hopefully some more to come. We will continue to tweak things as we go so you'll see some minor changes in our programming but we will be hitting it hard as usual.
I haven't heard back from everyone but so far it sounds like this schedule will work: Monday: 5:00 Tuesday: 6:00 Wednesday: 5:00 Thursday: 5:00 Friday: 3:00
Let me know if that's not the case.
We have some events coming up, look to the sidebar at the right for the dates, times, & locations and ask me for the details in person. We get off campus community service hours for these so let's get a good showing!
We WILL be working out this week, but it'll just be the conditioning portion, the strength part of the workout will start being included next week. Look for workouts to start on Wednesday!!
