Workout of the Day

Sept 19, 2014

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“You cannot dream yourself into a character; you must hammer and forge yourself one.” ~ Henry Thoreau

Part 1

Press
Bar x 10
8 @35%
5 @ 50%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

Superset w/

Kettlebell good mornings, 24kg/16kg
3 x 10

Part 2

12 min AMRAP
5 dumbbell push press, 45#/25#, R+L
7 “Taters”, 24kg/16kg
50m kb goblet carry, 24kg/16kg

 

Sept 18, 2014

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Happy Birthday Coach Amanda!!
Celebrate with us at Cheesecake Factory on Friday evening after the workout!

Part 1

Clean or Power + Front Squat
20 min. to find 3-rep max.*
then,  3 x 3
*These are not true max. effort attempts. Use the time to establish a challenging but technically sound lift.*

Superset w/
strict pull-ups, 4 x 5-8

Part 2

For time:
12-9-6
Power Cleans, 155#/115#
Burpees-over-the-bar

Part 3

L-hangs
3 attempts for max. amount of time

Sept 17, 2014

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“The impediment to action advances action. What stands in the way becomes the way.” ~ Marcus Aurelius

Part 1
Hang Snatch or Hang Power Snatch + Overhead Squat
20 min. to find 2-rep max.* then,
4 x 2
*These are not true maximum effort attempts. Use the time to establish a challenging but technically sound lift.*

Part 2

For time:
25 kb swings – 1 wall climb
20 kb swings – 2 wall climbs
15 kb swings – 3 wall climbs
10 kb swings – 4 wall climbs
5 kb swings – 5 wall climbs

Sept 16, 2014

dan-john

The Secret of Loaded Carries

Part 1

Squat
Bar x 10
8 @35%
5 @ 50%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

Superset w/

Suitcase Carry
3 sets – lap across gym, switch hands and carry back
32kg/24kg, R+L

Part 2

For time:
25 kb cleans, 24kg/16kg, R+L
50 kb front squats
Run 620m (lap around building)

Part 3

50 plank knees-to-elbows, R+L

Sept 15, 2014

As I look back on my CrossFit experience, I am encouraged by some of the things I’ve been able to do.  Sports, when I was younger, and working out, as I’ve gotten older, have always been a part of my life.  Now that I am “older,” I can honestly say…I do not like finishing every workout last – not just last, many times way behind everyone else.  I have solid technique, and usually a good solid plan in my head to complete the workout.  It just ends up slower than I planned.  My question is:  Why am I doing this CrossFit stuff?  Is it to finish before anyone else and not have any concern about form?  If I scale the weights and some of the moves, maybe I get done sooner…is that the right plan?  OR do I need to adjust my expectations regardless of the clock?  I’m getting healthier every time I train.  I am side-by-side with some of the best people I know.  Funny thing is I don’t think my workout buddies care at all about my time or weights.

As I continue to coach, I get to see seasoned athletes as well as newer folks trying CrossFit.  I want all of them to know how much I like CrossFit, the community of CrossFit, owning a CrossFit box with my wife and two great friends.  And the clock on the wall or the weights on the barbell are such a small part of the true CrossFit experience.

A final thought, for me also…workout hard, be coachable, leave your ego at the door, have fun.  Coach Rick

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Intentionally placing yourself in the position of having to complete a task when you don’t know if you can is the single best way of preparing to be in that position unintentionally. And that, my friends, is the way your training should be approached, so that you get more out of it than just “wellness”. ~Mark Rippetoe

Part 1

Snatch-grip Deadlift
W – Bar + 15# x 10
M – Bar + 25# x 10
8 @35%
5 @ 50%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

Superset w/

Ring rows*
4×5-8
*elevate feet on box

Part 2

5 rounds for time:
7 dumbbell snatch, R+L
7 plyometric push-ups

Part 3

3 sets: 12-15 banded wood-chops, R+L

 

Sept 13, 2014

birthday
Happy Birthday Coach Colleen!!

The “Filthy Fifty”
For time:
50 box jumps, 24″/20″
50 jumping pull-ups
50 KB swings, 16kg/12kg
50 steps walking lunges
50 knees-to-elbows
50 push press, 20kg bar/15kg bar
50 supermen
50 wall balls, 20#/14# or Goblet squats, 16kg/12kg
50 burpees
50 double unders

or,

The “Dirty Thirty”
30 repetitions of each movement

or,

“Test-Drive Twenty-five”
25 repetitions of each movement

Nothing Changes if Nothing Changes

Hint: You are here because you are ready to make a change.

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Sterling, VA 20166

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