Monday October 21st

Good morning all! A nice brisk morning here at the Mill …. Hope everyone is ready to get moving and warmed up! You want results? Well we will help you reach that goal …. Lets go!

GET WARMED UP:

Run warm up

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

30 GHD Extensions

GHD Sit Ups

Practice Snatch Balance

GROW STRONG:

Push Press 5X3

WORK HARD:

AMRAP 10

Increasing reps of +1

Squat Clean + Jerk @ 115#/75#

1 squat clean + 1 jerk then continue … 2 squat cleans + 2 jerks …. continue

 *Attention all HammerMill members – Sunday, October 27th at 11:00am will be the Paleo Challenge weigh-in and benchmark WOD; please note those of you who did not participate in the challenge are welcome to attend the class but please be advised that this will NOT be a regular structured class.*

 

Sunday, October 20

Hello All … A beautiful day today … The aftermath of our competition this weekend left three of our athletes standing on the medal podium … Coach Hilary took third, Andrew N. 2nd and Malcom 1st !!! … In addition, we had Coach Marisa and Nicole qualify for the finals … ALL of our athletes had fantastic form & range of motion … As Coaches we are SO PROUD !!!  Great Efforts by everyone and another amazing showing by CFHM!!!

GET WARMED UP:

Bear Crawls

3 Rounds @ 60 yards each

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Sumo Deadlift High Pull

Snatch

GROW STRONG:

3 Position Snatch

15 minutes to find a heavy weight

WORK HARD: 

AFAP

10 Power Snatch @65/95#

20 Pull-ups

30 Box Jumps @20/24″

40 Kb Swings @35/53#

30 Box Jumps @20/24″

20 Pull-ups

10 Power Snatch @65/95#

Saturday, October 19

Hello All … We’ve got some athletes and coaches competing at a neighboring CrossFit box … Good Luck to everyone participating … It’s always a great time when the CFHM family gets together!! … Stay tuned for the individual results!

Today we have a HERO WOD …

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.  This (scaled) WOD is in their honor.

Coach Dave Swinging 70#

9am Class … Great Work !!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

WOD Lifts

Over Head Squat

Squat Cleans

Deadlift

Work to your WOD weight

WORK HARD:

“Lumberjack 20”

20 Deadlifts @60%(1RM)

180 yard Run

20 Kb Swings @53/70#

180 yard Run

20 OHSQ @45/65

180 yard Run

20 Burpees

180 yard Run

20 Pull-ups

180 yard Run

20 Box Jumps @20″

180 yard Run

20 Squat Cleans @45/65

180 yard Run

 

*The original WOD may be found at: 

CrossFit Main Site: “Lumberjack 20”

Friday, October 18

Hello All … Got a variation on a theme here today … Not really Fran, but a cousin … Similar movements … Come say “hi” … Enjoy!

GET WARMED UP:

4 Rounds /10 Reps Each

Kb Swing

Kb Swing/Pull

Kb Snatch

BE SKILLED:

Pull Ups

3 sets x Max Reps

2:00 minute rests between efforts

GROW STRONG:

Front Squat

5 sets of 3 reps

WORK HARD:

For Time: Reps: 21 ~ 15 ~ 9

20″ Step Ups @45/25#

Pull-ups

10 yard Sprint

Thursday, October 17

Hello All … Aaaaaahhh ! ! … Another great day at “The Mill” … Today we are going to get you moving through a challenging course of movements that are guaranteed to work your stabilizers/midline … Come see for yourself … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm-up

BE SKILLED:

Speed Bench

8 Sets of 3 @30%(1RM), 30 second rests

Be explosive

WORK HARD:

“Stability Sh*t”

1 1/2 minutes of Work & 30 seconds of Rest

30 yard Barbell Carry w/kb’s (#35) hanging from elastics

Slam Balls@16/20#

Double Unders

GHD Sit-ups

GHD Extensions

Push-ups off a Med Ball

30 yard Heavy Weight Carry

30 yard Overhead Kb Carry (one in each hand)

Row for Calories

30 yard Sled Drag @45/90#

Wednesday, October 16

Hello All … Just a little Barbell Complex to shake up your day … And wake up your quads !! … Enjoy!

GET WARMED UP:

Jump Rope

5 rounds of: 1:30 minute Work /0:30 seconds Rest

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Pistols

Practice WOD movements

WORK HARD:

AMRAP 15

On The Minute perform 5 Sit-ups

During the rest of the minute perform the following barbell complex:

Snatch ~ Squat ~ Lunge Left ~ Lunge Right @95/55#

Score = Number of complete complexes completed

Tuesday, October 15

Hello All … Trying to take care of you today … Going to up-tempo and get some movement in with the help of Navy SEAL Brad McLeod (www.sealgrinderpt.com) … Then, Floor Press! … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

“Handstand Stuff”

Speed Bench ~ Practice!

WORK HARD:

The following script is from SealGrinderPT.com /Brad McLeod

Move purposefully through this script … Be Quick

10x Arm Circles

10x Press, Press, Fling

10x Up, Back and Overs

10x PVC Pass Throughs

10x PVC Figure 8’s

10x Pushups

10x Situps

10x Leg Swings Forward & Back

10x Leg Swings Across (L/R)

10x Each Butt Kicks

25x Jumping Jacks

5x Each Periformis Circuit

30 Mountain Climbers

10x Alternate Hand Forward /Back Push-ups

10x V-Situps

5x Pause Squat, 30sec

10x Overhead Squat

10x Squat, Squat, Jump

10x Split Jumps

10x Sphinx Pushups

100 Flutter Kicks

GROW STRONG:

Floor Press

15 minutes

Work up to 5 sets of 3 reps

Monday, October 14

Hello All … Happy Columbus Day … Even (especially!) if you have the day off we would expect to see you … We are open with regular hours today … Come on in and visit … Today’s WOD will be worth it! … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm Up w/pvc

BE SKILLED:

Speed Bench

Practice 7 minutes

Utilize an elastic, over the bar /under the bench /over the bar, to create a bench press with accomodating resistance.

GROW STRONG:

Front Squats

From the floor, clean the weight to the rack position, then

Perform 3 Front Squats

15 minutes to work up to a 3 rep Front Squat Max

WORK HARD:

On The Minute (OTM) 15min

Utilize the weight you achieved for your 3 rep front squat max

1 Clean … from the floor

1 Front Squat

5 Burpees

*You may Squat Clean once and have it count as the Clean & Squat