Thursday, August 22

Hello All … Got a new combo and a quick met-con … Keeping it interesting for you … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm Up w/PVC

DEVELOP SKILLS:

Burgener Warm Up w/Bar

3 Position Clean

GROW STRONG:

3 Position Clean

15 minutes to find your max weight

1) Floor   2) Hang   3) High Hang

WORK HARD:

AMRAP 10min

Box Jumps

GHD Situps

Climbing Reps: 1/1, 2/2, 3/3, 4/4, …

Wednesday, August 21

Hello All … What a difference a couple of degrees makes … As our good friend and Head Coach of Nichols College, Kevin Loney left this morning he was surrounded by a mist … Then we realized it was steam … He was running hot! … Just a great example of a high level person who works as hard (harder?) as he expects of others … Thanks Coach! … If you are interested in meeting some more awesome, inspiring athletes then get yourself in here … You too may be an inspiration waiting to happen … Enjoy!

GET WARMED UP:

“Cindy” /10 minutes

5 Pullups ~ 10 Pushups ~ 15 Air Squats

Mobility Circuit

Bergener Warm Up w/PVC

DEVELOP SKILLS:

3 Position Power Snatch

1) Floor   2) Above Knee     3) High Thigh

Practice! … No more than 50% of 1 Rep Max

BECOME STRONG:

Jerk

3 sets of 2

Add 5 pounds onto your last successful 3×2

Pull Ups

3 sets of Max Reps

Dead hang … No swinging!

WORK HARD:

5 Rounds AFAP

30 Double Unders /100 Single Unders

20 Hand Release Push Ups

Tuesday, August 20

Hello All … A little sore from yesterday ? … No problem … We got just what you need … Get up … Get some attitude … Come on in and  get better … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Bergener Warm Up w/PVC

DEVELOP SKILL:

3 Position Power Clean

Power Clean from the

1) Floor      2) Hang      3) High Hang

Without putting the bar down

GROW STRONG:

Front Squat

3 sets of 5 reps

Add 5 pounds onto your last successful 3×5 Front Squat

WORK HARD:

AFAP

8 Rounds

10m Sprint … All out!

20m Deceleration

8 Pullups

Monday, August 19

HERO WOD ~ “Little ARNIE”

ArnieQuinones_th.jpg

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Hello All … All fired up this morning … Great temps … Awesome box … Great people … Awesome coaching … Great WOD … Awesome Opportunity … Get in here … Join the family … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm Up w/PVC

DEVELOP SKILLS:

! Practice !

Turkish Get Ups (TGU’s)

Jeff Martone: Turkish Get Up Steps

Swings

1 Arm, Overhead Squat (OHSQ)

Crossfit Relentless: Overhead Kb Squat

WOD:

“Little Arnie”

Rx = 25/35# Kb

21 TGU, Left Hand

50 Two Handed Swings

21 OHSQ, Right Hand

50 Two Handed Swings

21 OHSQ, Left Hand

50 Two Handed Swings

21 TGU, Right Hand

*We have re-named this “Little Arnie” because of the kb weight.  CrossFit prescribed weight is 70/53#

Sunday, August 18

Hello All … Happy Sunday!!! … Coach Hilary has a “special” & quite individual WOD for you today … GOATS !!! … Come get warmed up and join in the suck! … Enjoy!

GET WARMED UP:

60m 1/2 Speed Run

60m Easy Broad Jump & Burpee

60m 3/4 Speed Run x2

60m Full Sprint x2

BE SKILLED:

Burgener Warm Up w/PVC

Practice Double Unders

CHOICES:

Be honest … What do you suck at? … Choose 2 movements

Now Practice

WORK HARD:

AMRAP 10

Choice #1 x 10 reps

Choice #2 x 10 reps

Do not worry about weight! … Move safely & efficiently !

 

 

 

Saturday, August 17

Hello All … Another day to make some choices … “Am I going to get better? … Or worse?” … Food, Water, Recovery, WOD … It all takes conscious choices … Consistent, conscious choices … Until those choices become habits … We are what we choose to be … Enjoy!

GET WARMED UP:

Run Warm Up
Mobility Circuit
WOD:
“Team Chipper”
5min work … 2min rest
Farmer Carry … Total weight carried over every 30m
Medicine Ball Throw from Knees … Total distances
Kb Swing @53/35 … Total reps x 10
Sledgehammer Strikes … Total reps x 10
Tire Flips … Total reps x 10
Score = Add up all “totals” and divide by number of members within the team for an average

Thursday, August 15

Hello All … A little later post today … Coach Colleen filled in letting me sleep in … No 3am alarm for this guy today!!! … But looking at the board, we did have some very accomplished people get up and get in here early … We still have the second half of the day … Why not make some time for yourself? … We would love to add you to the family … Enjoy!

GET WARMED UP:

BE SKILLED:

Burgener Warm Up w/PVC

New Combo Movement: “Good Morning Squat”

Start as if about to back squat

Push hips back and in a controlled manner, bend at waist, maintaining a hard arch in your back

When parallel to floor, drop hips ending up as if in the bottom of a squat

Stand/squat up to standing position … This is one rep

GROW STRONG:

Close Grip Bench Press

3 sets of 5 reps

Add 5 pounds to last successful 3×5

WORK HARD:

Buy In:

Kb Presses ~ 4×5 each arm

4 Rounds

Shuttle Run … Full Sprint! … 5~10~15

10 Toes to Bar

Cash Out:

Kb Presses ~ 4×5 each arm

*Timer starts at the beginning of the “Buy In” … Stops at completion of “Cash Out” *

Wednesday, August 14

Hello All … Night time air and morning temps are so cool and dry … Makes getting a good night sleep easy … And … The ride to get into CFHM something to look forward to … Come on in and squat with some of the most dedicated, friendly and hard working people you will ever meet … Enjoy!

GET WARMED UP:

3 Rounds /10 Each

Pull ups ~ Push ups ~ Sit ups ~ Air Squat

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/Bar

Snatch Balance

Coach Burgener : Oly Camp : Snatch Balance

GROW STRONG:

Squat

3 sets of 5

Add 5 pounds to your last successful 3×5

WORK HARD:

AFAP

Overhead Lunge @ 45/25#

GHD Situps

Reps: 10 ~ 8 ~ 6 ~ 4 ~ 2 ~ 4 ~ 6 ~ 8 ~ 10