Saturday, August 31

Hello All … Well with overcast skies, Coach Ray bravely went forth and planned an outdoor WOD … And it went excellent … Great efforts all around … Plenty of pictures of today can be found on our Facebook Page … www.facebook.com/crossfit.hammermill … Check it out … Then … Come check out our facility … We would love to have you … Enjoy!

GET WARMED UP:

2 Rounds /15 Each

Push-ups ~ Sit-ups ~ WallBall ~ Pull-ups

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/PVC

WOD:

2 Athletes per Team

1 Athlete completes a movement while the other rests.  Athletes switch after the 200m sprint.

50 Burpees … then … 200m Sprint

50 Situps … then … 200m Sprint

50 Box Jump @20″ … then … 200m Sprint

10 Front Squat @95/65# … then … 200m Sprint

200m Farmer Carry @70/45#

chris and ben victory

HookGrip Olympics …

Morghan King (-48kg/106lbs, USA) snatching 70kg/154lbs at the 2013 Senior Nationals. King lifted as a 53kg/117lbs at the 2012 American Open but she managed to cut to 48kg and put some kilos on her lifts for Nationals — to the point where she won Nationals and earned a spot on the 2013 USA World Team. Thus she’s headed to Poland in less than two months to compete at the 2013 WWC.

Friday, August 30

Hello All … School week is kicking my … (Well, you know) … Thank goodness I have the CFHM family to pick me up! … What a great community … Thanks everyone! … Enjoy!

GET WARMED UP:

50 Thrusters

Mobility Circuit

Burgener Warm Up w/pvc

BE SKILLED:

Snatch Balance

Think: “Speed Under the Bar”

Coach Burgener: Snatch Balance

GROW STRONG:

Back Squat

3 sets of 5 reps

Add 5 pounds onto your last successful 3×5

WORK HARD:

AFAP @75%(1RM) Jerk

Buy In: 30 AbMat Situps

4 Rounds:

9 Deadlifts

6 Hang Power

3 Push Presses

Cash Out: 30 AbMat Situps

Thursday, August 29

Hey All … It’s not as bad as it looks … Well … Maybe it is, but it is still better than the alternative … Enjoy!

GET WARMED UP:

3 Rounds

10 GHD Sit ups

10 Push ups

60m Run

Mobility Circuit

Burgener Warm Up w/pvc

BE SKILLED:

Handstand Pushups

WORK HARD:

4 Rounds/AFAP

100 foot Walking Lunges w/45/35# overhead

30 Box Jumps @20/24″

20 WallBall Shots @20/16#

10 Handstand Push ups

Wednesday, August 28

Hello All … First day back at school for the kids (and teachers!) in these parts … Good luck to everyone! … Have a great year! … Enjoy!

GET WARMED UP:

5 min: Pistols … singles … alternating legs

5 min: Pullups … Kips, Butterflies, Deadhang

Mobility Circuit

Burgener Warm Up w/pvc

BE SKILLED:

5 min: Jump Rope: Double Unders

5 min: 3 Position Snatch

GROW STRONG:

3 Position Snatch

1) Floor   2) Above Knee   3) High Hip

15 minutes to work to a one rep/ max effort weight

*Look to earn a new 1 rep record*

WORK HARD:

AFAP

2 minutes Work & 1 minute Rest

Toes to Bar

Double Unders

Ball Slam

Row for calories

Score = Total reps + calories

 

Tuesday, August 27

Hello All … A little muggy today … The warm up is leaving everyone wet & winded … Reminds us of earlier in August … Same prescription as then … Suck it up and get in here! … Be consistent … Be focused … Enjoy!

GET WARMED UP:

Run Warm Up

Animals

Mobility Circuit

Burgener Warm Up w/pvc

BE SKILLED:

3 Position Full/Squat Snatch

< 50% (1RM)

GET STRONG:

Dips

3 Sets, Max Reps

2 minute Rest between sets

WORK HARD:

AFAP

Buy In: 50 Situps

AMRAP 5min

1 Broad Jump

5 Hand Release Pushups

20m Sprint

Cash Out: 50 Situps

* Time starts at beginning of “Buy In” *

Monday August 26th

How do you get stronger? Be efficient, lift heavy and train hard… 

Get warmed up:

BB complex (light with weight!) 7 minutes , climbing reps

DL-HPC-PP-FRSQ

Be skilled:

Burgener w/PVC

KB cleans

Get strong:

OHSQ 3×5 (add 5 pounds)

WOD:

3 rounds; 1 minute rest between rounds

RX= 45/70

11 KB cleans (L)

21 KB swings (2 hands)

11 KB cleans (R)

21 KB swings (2 hands)

Sunday, August 25

Hello All … Ahhhh, variety … “The spice of life” …  We have six coaches … All with very different personalities, likes, dislikes, strengths and weaknesses … This makes for one very dynamic/”spicy” family … Today, we let out our most voracious workout animal … Coach Marisa … She will “drop glove” with anyone, anytime, anywhere … When it comes to CrossFit’s motto … “Ready for the unknown and the unknowable” … Coach Marisa lives it … Come see what she has for you today … Enjoy!

GET WARMED UP:

Block Run

Mobility Circuit

Burgener Warm Up w/PVC

WOD:

AFAP

*45min Time Cap*

50 Box Jumps @20/24″

50 Kb Swings @35/53#

50 Walking Lunges

50 K2E

50 Push Presses @35/45#

50 Back Extensions

50 WallBall @16/20#

50 Burpees

50 Double Unders

Saturday, August 24

Hello All … Beautiful, cool morning … Perfect for a little challenge … So get your coffee … Add your protein and coconut oil … Get yourself in here … We got some team deadlifts to conquer! … Enjoy!

GET WARMED UP

3 Rounds /10 Each

Wallballs ~ Pullups ~ Situps ~ Pushups

Mobility Circuit

Burgener Warm-Up w/PVC

BE SKILLED

“Sideways Burpees”

Start from a standing position … Drop to a pushup position … Hop your feet only laterally 6″ right … Hop your feet laterally 12″ laterally left … Perform a pushup then finish the movement in the standing position with a floor clearing/overhead clapping hop.

This is one rep

See Our Athletes … Sideways Burpees !

GET STRONG

Partner Deadlift

Athlete #1: Static Hold, Deadlift Grip

Athlete #2: Deadlifts

Reps: 12 ~ 9 ~ 6 @225/155#

While Athlete #1 performs a static hold, Athlete #2 performs his/her deadlifts … Then switch

See our athletes … Deadlift FUn!

 

WORK HARD

SideWays Burpee Challenge

10min … AMRAP

Friday August 23, 2013

Coach Hilary has a fun one for you today!! Since she has an obsession with bacon , why not make a WOD out of it?!

Get warmed up:

1 minute on , 30 seconds rest of jump rope; 6 rounds

Be skilled:

Burgener, pistols, and handstands

WOD:

“I love bacon”

Burpees

Abs (sit ups)

Cleans (power)

Overhead squats

Nine reps, nine rounds

*50% of your OHSQ*