Friday, February 1, 2013

A/B WOD


Front Squat
3, 3, 3, 3, 3

Beginner: Work on good air squat form.  Work up to front squats with med ball.  You do not need to follow the 3,3,3... rep scheme.  Do as many reps as necessary to learn good squat form.
Intermediate: If you have a good airsquat, learn the front squat technique with light weight.  Focus on midline stabilization and high elbows. 
Advanced: Increase weight each round.  Work up to a 3 rep max.

FRONT SQUAT DEMO

CASH OUT

Foam Roll
PVC Passthroughs 
Good mornings
Leg swings
Couch Stretch

Recover and get ready for Cindy's Farewell WOD tomorrow!

Thursday, January 31, 2013

A/B WOD

10 Rounds for Time
5 Wall Climbs
20 Double Unders (3:1 singles)

THEN
10 Rounds for Time
5 Deadlifts (185#/135#)
20 AbMat Sit-Ups

Score is TOTAL TIME!

If you are uncomfortable with Rx Wall Climbs, walk as high as possible consistently for each rep.  Also, scale your deadlift weight as necessary.

 WALL CLIMB DEMO

DEADLIFT DEMO

Wednesday, January 30, 2013

A WOD

15 AMRAP

4 Hang Power Cleans (115#/85#)
6 Pistols (3 each leg)
8 Ring Rows
10 V Sit-Ups

B WOD

15 AMRAP

4 Wall Ball Cleans (20#/14#)
6 Pistols (3 each leg)
8 Ring Rows
10 V Sit-Ups


HANG POWER CLEAN DEMO

WALL BALL CLEAN DEMO

PISTOL DEMO AND MODS

Tuesday, January 29, 2013

A/B WOD
 
"Death by 10 meters"


At the top of the first minute, sprint 10 m, then rest the remainder of the minute.
At the top of the second minute, sprint 10 m twice, then rest the remainder of the minute.
Continue adding another 10 m sprint at the top of each minute until you can no longer make your sprints within the minute…

Score is the last round you successfully completed.


If this is performed inside the gym, 10 m is from the 1st red line to the 3rd red line (mid-court).

Monday, January 28, 2013

Mainsite WOD 130125

For time:
75 Handstand push-ups

At the beginning of each minute, stop and perform 10 Double-unders (3:1 singles).

PIKE PUSH UP MOD DEMO

HSPU Rx and SCALED DEMO

Friday, January 25, 2013

For the first time ever, the CrossFit Games will have a new Masters Category, Age 40-44.  This WOD is in honor of those that are now considered a "Master". 

"Fab 40"

40 Push Ups
40 Walking Lunge Steps
40 Toes 2 Bar
40 Push Press (45#)
40 Supermans
40 Wall Ball Shots (20#/14#)
40 Burpees
40 Double Unders (3:1 singles)

Scaling may include knee push ups, knees 2 elbows and singles!

Thursday, January 24, 2013

A/B WOD

1000 meter row THEN
3 Rounds
12 Deadlifts (bodyweight)
21 Box Jumps (24"/20")

For Time!

If you are working out with a group, row in the order you got to the gym.  Bring your own timer or check one out from the office. 

ROWING DEMO

DEADLIFT DEMO

Again with the schedule changes...

I'm sorry we have some new schedule changes.
This will only affect the 0930 class:

1/23 WED 1730 Lift 4
1/24 THU 1730 Crossfit basics


1/30 WED 0930 Lift 2
1/31 THU 0930 Lift 3

Wednesday, January 23, 2013

A/B WOD

How high up the ladder can you go in 12 minutes of:
200 m run
2 Back Squats (135/95)
200 m run
4 Back Squats
200 m run
6 Back Squats
200 m run
8 Back Squats
etc. until you run out of time!

Please scale your weight as necessary!  (200 m run is around the 2 buildings next to the concrete pad)

CASH OUT:
3X Max Hold L-Sits (Parallettes or Hang from Pull Up Bars)

Tuesday, January 22, 2013

TABATA TUESDAY

A/B WOD

Complete 8 intervals of each movement: 20 seconds of work followed by 10 seconds of rest.  Complete all 8 intervals of one movement before moving on to the next!  Rest 1 minute between each movement!

Box Jumps (24"/20")
Wall Ball Slams (20/14)
Double Unders (Scale is 3:1 Singles)
KB Swings (55/35)

Score is TOTAL reps

WALL BALL SLAM DEMO

http://www.youtube.com/watch?v=AJqMsSnLlLY

KB SWING DEMO

http://www.youtube.com/watch?v=HXVrtSMbQxI

Monday, January 21, 2013

***HALSEY GYM IS CLOSED TODAY***

A/B WOD
BlackJack (Air Squats/Sit Ups)

Start with 20 Air Squats then do 1 Sit Up, then do one less Air Squat and 1 more Sit Up every round till you get to 1 Air Squat and 20 Sit Ups.  Your total should always be 21 (Blackjack!).

This is an example of the first 4 rounds and last 4 rounds:
20 Air Squats, 1 Sit Up
19 Air Squats, 2 Sit Ups
18 Air Squats, 3 Sit Ups
17 Air Squats, 4 Sit Ups
...
4 Air Squats, 17 Sit Ups
3 Air Squats, 18 Sit Ups
2 Air Squats, 19 Sit Ups
1 Air Squat,  20 Sit Ups
For Time!

Saturday, January 19, 2013

***SAT, JAN 19th***
0900-CrossFit Basics
1000-TEAM WOD*

*Melissa's coaching debut ;)

Come out and have fun!!!

Friday, January 18, 2013

A/B WOD

MAINSITE 130116
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53/35)
60 Sit-ups
70 Burpees

Thursday, January 17, 2013

A/B WOD

"Annie"

50, 40, 30, 20, 10 rep rounds for time:

Double-unders
Sit-ups

Please note schedule changes

1/15 Tues - 1730 lift 1
1/16 Wed - 1730 lift 2
1/17 Thurs - 0930 lift 1; 1730 lift practice
1/18 Friday- 0930 lift 2
1/19 Sat - 0900 crossfit basics

1/21 Monday - Halsey Gym Closed
1/22 tues - 1730 lift 3
1/23 wed- 0930 lift 3; 1730 lift 4
1/24 thurs - 0930 lift 4; 1730 crossfit basics

Wednesday, January 16, 2013

A WOD

Complete as many rounds as possible in 15 minutes:

3 Chest to bar pull-ups
6 Ring Dips
9 Box Jumps

B WOD

Complete as many rounds as possible in 15 minutes:

3 pull-ups
6 push-ups
9 Box Jumps

Coaching Schedule and THE FUTURE

 I have decided not to coach the main WOD anymore this month.  It is essentially now a meetup group.  I have had several requests to work on Olympic lifting and Power lifting movements.  The following schedule is for me to coach these items.

Tues - 1730 lift 1
Wed - 1730 lift 2
Thurs - 0930 lift 1; 1730 lift practice
Friday- 0930 lift 2
Sat -0900 crossfit basics

Monday - 1730 lift 3
tues - 1730 lift 4
wed- 0930 lift 3; 1730 lift practice
thurs - 0930 lift 4; 1730 crossfit basics

I am not sure exactly what will be taught in each class, as I will be working down a list. It depends on how quickly we move through what I have.  Snatch, Jerk, and cleans will be be included. 

Crossfit basics will be the warmup movements and as many of the B side foundational movements I can get through with the time allotted. This is a good class for newer people to check out or to review for your B side WOD test.
*********************************************************************

January is the LAST MONTH to pay for classes. If you haven't paid all that's due, or all you want, please do so asap. If you feel you have overpaid, let me know by email and we will work it out!

*********************************************************************

Our group is turning into a meetup group or a club.  

The schedule for meetups that I would recommend is 0530, 0930,1630.  I highly recommend you try to stick with these times so you can encourage one another to maintain and improve your current level of fitness with others.  

Once we have a new coach obtain a contract we anticipate the old coached format to return.  Hopefully this will be within a couple months.  Encourage Melissa and Brenda to take their personal training tests!  They are studying hard as we speak I am sure!

 

 

Tuesday, January 15, 2013

A WOD

Complete 5 rounds for time:
7 Squat clean thrusters (95/65)
21 Burpees

B WOD

Complete 5 rounds for time:
7 Medball clean wallball shots
21 Burpees

Monday, January 14, 2013

A/B WOD

"Helen"

Complete 3 rounds for time:

400m run
21 Kettlebell swings (53/35)
12 Pull-ups

Saturday, January 12, 2013

MAINSITE 130110

Complete five rounds (for quality, not time) of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring push-ups

Move slowly and methodically attempting perfect execution.  Ideally this is done with 2 pairs of rings, one pair hung approx. 8' off the ground and the 2nd 4" off the ground.

Friday, January 11, 2013

*** 0930 GYMNASTICS WOD ON SATURDAY ***

A WOD

6 x 800m run
Rest 2 min between attempts

B WOD

6 x 800m row
Rest 2 min between attempts

Thursday, January 10, 2013

A/B WOD

Complete as many rounds as possible in 15 min:

10 Deadlifts (155/105)
10 Deficit Pushups (hands on 25lb plates)
10 Box Jumps (24/20)

Wednesday, January 9, 2013

A/B WOD

"Karen"

150 wallballs for time (20/14)

Cash Out

10 pushups for every time you dropped the wallball

Tuesday, January 8, 2013

A WOD

Complete 6 rounds for time:

5 Clean and Jerk (135/95)
20 Abmat Situps
40 Double-unders

B WOD

Complete 6 rounds for time:

10 Wallball Cleans
20 Abmat Situps
120 Single-unders

Monday, January 7, 2013

A/B WOD

"Mary"

Complete as many rounds as possible in 20 min:

5  HSPU
10 One legged squats (alternating)
15 Pullups

Saturday, January 5, 2013

A WOD

Complete as many rounds as possible in 20 min:

2 Muscle-ups
5 Weighted situps (45/25)
8 Kettlebell swings (53/35)

B WOD

Complete as many rounds as possible in 20 min:

5 Ring Rows
5 Ring Dips
5 Weighted situps (or 8 abmat situps)
8 Kettlebell swings

Friday, January 4, 2013

A WOD

For time (no partitioning):
Run 800m
30 Cleans (135/95)
100 pushups

B WOD

For time (no partitioning):
Run 800m
30 Medball cleans
100 pushups

Thursday, January 3, 2013

A/B WOD

Complete 21, 15, 9 reps for time:

HSPU
Burpees

This should be a short WOD, go as fast as possible!

Cash Out

Max reps pullups

Wednesday, January 2, 2013

A/B WOD

"Loredo"

Six rounds for time:
24 Squats
24 Push-ups
24 Walking Lunge Steps
Run 400m