Skill
Prone Plank 3x40sec holds
Muscle Ups and progression
Rings Dips
5 on the minute for 6 minutes
Strength
Shoulder Press
3-3-2-2-1
Note: Final rep should be close to your 1RM. On your final set if you can do more reps, continue to failure.
MetCon
“Tabata Something Else”
Box Jumps (24/20”)
Pull Ups
AbMat Sit Ups
Cal Row
Note: Score is total reps (cals = reps). You will do all 8 rounds of each movement before moving onto the next movement. There is no rest between.
Skills
Sled Push (HEAVY) 4 Field Lengths
Sled Pulls (walk backwards with IT Band) 4 Field Lengths
5 Box Jumps on the minute for 6 minutes (Highest box you can jump)
Strength
Rest
MetCon
15 min AMRAP
30 Double Unders
30 Front Squats (75/55#)
Paleo Challenge is Over
60 Days ago a handful of you embarked on a new path, the Paleo lifestyle. Yes, at first it might have been a struggle to some or all of you. I understand. I have been there before when I changed to this lifestyle. There has been amazing progress in body composition and performance in the gym by a lot of you. I hope you have become more aware of how the “gas” you have put in your body helps “fuel” your performance in everyday life. Tomorrow make sure to get your picture taken by a coach, weigh in, and measure up! We will be looking at your before and after pictures, weight and measurements and we will be picking the top 3 men and top 3 women. We will have a Paleo Challenge party soon as I get back from Tennessee.
Skill
Skull Crushers 4×5
5 Kipping Pull Ups on the minute for 6 minutes
Strength
Hang Squat Snatch 6×3
50-60% (DE)
Note: Pause at hang position and EXPLODE. Pause at bottom squat position before standing. Each rep should be perfect. Take your time.
MetCon
Row 2000m
Rest half the time it takes for you to row before starting MetCon
3RFT
8 Burpees
12 Push Press (135/95#)
Note: Two times. Row time and MetCon time.
What’s Going on in Coach Sean’s Life?
Where the heck has Coach Sean been? Everywhere it feels like. I have been working on the new facility and preview week while not so calmly waiting for Amanda’s arrival!! Amanda flew in Friday and it has been go-go-go. We had a lot to do and get done (i.e., Ikea, DMV, unpack, and pack) before we left for Tennessee. Yes another long trip away from you all. You are in GREAT hands with our coaches. I will see you all next week when Metro CrossFit’s new location opens!!
There is a lot going on this week, get ready! Paleo challenge is coming to an end and Saturday we are going to CrossFit Steele Creek for the HOPE WOD. SIGN UP ONLINE!!
Skill
Lateral Walks with IT bands 3×10 steps each side
Note: Focus on strengthening the abd/adduction muscles to help our squat
HSPU 5 Reps on the minute for 6 minutes
Strength
Back Squat
3-3-2-2-1-1 (Start at 75% to 100%)
MetCon
“Helen’s Brother”
3RFT
400m Run
21 KB Swings (55/35#)
12 Push Ups HR
Skill
Upright Row 3×8
KB Snatch 3x10each arm
Strength
Deadlift @ 80% of 1RM
5 reps on the minute for 6 minutes
Note: PERFECT form each rep
MetCon
“Jack the Ripper”
For time:
50 Push Press (95/75#)
50 Pull Ups
50 Box Jumps
Row 50 Cal
50 SDHP (95/75#)
50 Wall Balls
50 Air Squats
50 Double Unders
Skill
Muscle Ups & Progression
OH Walking Lunges 3×20 steps (45/25#)
Prone Plank Holds 3×40 seconds
Strength
Rest
MetCon
3RFT
400m Run
20 Toes 2 Bar
Buy Out:
100 AbMat Sit Ups
Note: After WOD do abdominal mobility and stretching. Also mobility work with LAX ball in the plantar fascia and hamstrings.
Reflection on HOPE
Awesome job everyone who participated in yesterday’s WOD. It was rough! Now reflect on the movements and the process (not your score). Where could you make up more reps? Save time? What would you do differently? Let’s get mental! Begin to strategize and plan for the event next Saturday.
Skill
Good Mornings 3×10
Double Unders 2 min max effort
Rowing 2 min max effort cal
Strength
Front Squat
5×3 @ 85%
MetCon
4min AMRAP
8 KB Swings (55/35#)
12 SDHP (75/55#)
Rest 1 min
3min AMRAP
Clean & Jerk (135/95#)
Note: Yes, squat clean. Practice pulling yourself under the bar. For the front squat and clean please do some mobility work in the triceps to allow for more flexibility.
CrossFit for HOPE
It is time to prepare for HOPE next Saturday June 9th at CrossFit Steele Creek. Today we will do the HOPE WOD so we can strategize it for next week. We still need athletes to sign up online. Yes, there is a fee but it goes to a great cause. Sign up! Let’s get a big group again like we did for Fight Gone Bad. There will be food, drinks and vendors; lots of prizes!! We will meet at Metro at 8am and head over to CrossFit Steele Creek. The event starts at 9am. There will be over 13 affiliates and 300 plus athletes. It is all for fun, not a competition. SIGN UP!
http://crossfit_steele_creek.charityhappenings.org/
Amanda is HERE!!
Yes finally after almost 4 months Amanda flies in today for good!! I am so excited she will be here. She will be joining us for classes. Sorry I had to let everyone know, big news in my life.
Skill
Balance Work
Rope Lower and Rope Climbs
Strength
Sled Push (HEAVY) 2x20m
Sled Push (Light) 2x20m Sprint
MetCon
“HOPE”
3 Rounds
Burpees
Power Snatch (75/55#)
Box Jump (24/20”)
Thrusters (75/55#)
Chest to Bar Pull ups
Note: You will do as many reps as possible at each station for a minute. At the end of the 5th station rest 1 minute and repeat. This is just like the Fight Gone Bad WOD. Score is total reps of all three rounds.
Dynamic Effort Days
Dynamic effort days are meant to work on PERFECT technique not load. Second, your focus is to be aggressive and fast with the movement. This will allow for you to build up the power needed when lifting a heavier load. Please focus on being extremely explosive on these days while keeping PERFECT technique.
Skill
Snatch Balance 3×10
Behind the neck press (snatch grip) 3×8
Strength
Deadlift 4×10 (60%) with IT Band
DE Day-Focus is SPEED
Note: Can be done in squat rack with hooks or IT bands connected to DB to allow for resistance.
MetCon
4RFT
400m Run
15 Back Squat (135/95#)
Not the clearest picture but great example.
Skill
Ring Pull Ups (Focus on Kipping)
Hyper Extension 3×12 (Bench and a Bose Ball)
Weighted Dips 3xmax effort
Strength
Push Press 1×5 @ 70%, 1×5 @75%, 1×5 @ 80%, 1×5 @ 85%, 1×3 @ 90%
ME Day
MetCon
7min AMRAP
10 Power Snatch 75/55#
5 HSPU
Rest 3 minutes
800m Run (Timed)
