27 June 2014

Warm up:
Dynamics
Mobility
squat therapy (wall squats with back against the wall)

Back Squat:
4 x 6 @ 65/75/80/80%
Front Squat
4 x 5 @ 60/65/70/70%

WOD:
20 MIN EMOM:
Even : 2 Snatch Deadlift (this weight will be light, 40-50% of your regular deadlift weight.  We are strengthening the back and getting comfortable with the hook grip)
Odd:  Partner carry t & b (each)

26 June 2014

Warm Up:
3 Rounds:
Box jump burpees one way
walking lunges back
3 push ups
3 scap pull ups

MOBILITY

WOD:  20 MIN CAP
100 m run
1 strict pull up

each round add 100 m and 1 pull up

Rx2:  Negative pull up or low bar pull up

25 June 2014

Warm Up:
Tabata grasshoppers/mountain climbers alternating
Mobility
Dynamic stretches

WOD:

5 MIN Max Effort Row (metres)
Rest 5 Mins
5 Min to work up to 3RM Push Press
Rest 5 Mins
5 Min AMRAP
5 Hollow Rocks
5 Rolling Squats
5 HSPU

Score is metres + weight + rounds (no partial rounds are counted, number must be completed rounds)

24 June 2014

Warm Up:

Dynamics

mobility

Strength:

Back Squat

1 x 8 @ 65%

1 x 5 @ 75%

1 x 4 @ 85%

1 x 4 @ 95%

Fr Squat

1 x 5 @70%

1 x 4 @80%

1 x 3 @85%

1 x 3 @90%

WOD:

21-18-15-12-9-6-3

KB Swings (35/55)

Ring Rows

23 June 2014

Warm Up
Dynamics
Mobility-Take at least 15 mins for mobility

WOD:
10 Rounds 30 sec on 30 sec rest
Max metres blvd shuttle runs (25 m lengths)
Score is total lengths

Cash Out:
Tabata DU

20 June 2014

Warm up:
Dynamics / Mobility

3 x 5 Inverted rows
3 x 5 Negatives
3 x 5 Low bar pull ups or strict banded or unbanded pull ups

WOD:  Partner Up
30 MIN AMRAP
15 Back to back squats
20 Medball sit ups
40 wall ball (partner planks while other is wallballing)
15 Burpees (alternating)

19 June 2014

Warm Up:
Tabata Line hopovers/Mountain climbers (alternating rounds)
Mobility

Strength:
Back Squat
1 x 8 @65%
1 x 8 @70%
1 x 8 @75%
1 x 8 @80%

Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @70%
1 x 5 @70%

WOD:

10 x 100m farmer walks or barbell walk (back rack position)
rest as long as you walk between

35/55 Rx Farmer walk
70/110 lb Rx Barbell walk

SILVERS:
Warm Up: JMSU
Strength:  5 x 5 Back Squats
WOD:  Same as regular class, less weight

18 June 2014

Warm Up:
Players choice
Mobility - same

Strength:
10 MIN EMOM
3 Clean Pulls (adv=from floor, int/beg = from hang)
1 Muscle Clean (same as pulls)

WOD:
5 Rounds
10 Thrusters 75/55
20 DU
10 Box Jumps 24"/20"

Rest one minute between each round, score is total time including rests

17 June 2014

Warm Up:
Dynamics
Mobility

Gymnastics strength:
3 x 5 Negative pull ups
3 x 5 Strict Pull Ups (bands allowed, choose appropriate band)
3 x 5 Inverted Rows
3 x 5 Low bar pull ups (if working on getting your pull up) or 3 x 5 muscle up transitions

WOD:
"Blast off"
10!1 Sit Ups
100 m sprint between sets of sit ups

SILVERS:
Strength
6 x 4 Deadlift incr weight each set

WOD: Same as regular class

16 June 2014

Warm Up:
Tabata Row/Airdyne
Mobility

Strength:
Back Squats
1 x 8 @60%
1 x 8 @70%
1 x 6 @80%
1 x 6 @85%

Front Squats
1 x 5 @70%
1 x 5 @75%
1 x 5 @80%
1 x 5 @85%

WOD:  10 MIN EMOM
Odd: 3Push Jerk (off racks, 70-75%)Rx2 = Less weight
Even:  T & B Farmer Carry (kb or db) 45/55
Rx2:  20/35

12 June 2014

Warm Up:
Tabata Row
Inch Worm
Scorpion
Iron Cross
Couch Stretch
Squat therapy- wall squats to be done with back on the wall so spine touches the wall the entire squat from tailbone to shoulders (engage the core and keep spine neutral)

Strength:

Back Squats:
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
12 MIN CAP to work up to max unbroken reps of the following items (can be done in any order):

• TTB
• HSPU
• Pull Ups (modification is under the barbell inverted body row)
• Pistol squats (one side max reps then other side max reps)
• KB Jerk (35/55) (one arm max reps, then other arm max reps)

SILVERS:

3 x 5 Strict Press

3 x 5 Push Press

WOD:  12 MIN AMRAP

10 Wall balls

5 Knees to chest (hanging)

10 Line hopovers

1 Burpee

11 June 2014

Warm up:
Dodgeball
Round 1:  Bear crawl
Round 2: Crab walk
Round 3: Throw with non-dominant hand
Round 4: Throw between the legs backwards

Mobility

WOD:  With a partner, one runs at a time
20 MIN AMRAP
Round 1:  400 m run (each)
Max hang cleans while partner runs (85/125)  Rx2:  Dumbbell or medball cleans

Round 2:  400 m run (each)
Max burpees while partner runs

Round 3:  400 m run (each)
Max DU while partner runs  Rx2:  DU attempts

If you finish all three rounds before time cap, you start in round 1 again
You may partner with someone who is not doing the same weight or rx category, your score will be the same but you will just note that you are rx or rx2 as per usual.

10 June 2014

Warm Up:
Dynamics
Mobility

Strength:
Back Squats:
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Front Squats:
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%

WOD: Thank you to CF 204 for this one
5 MIN CAP
800 m run
Max reps deadlifts in time remaining

SILVERS:

Strength:
Box Squats (Back)
2 x 8
2 x 6 increase load if form is good

WOD:
5 MIN CAP:
Run 400 m
25 Single skips
Max reps deadlifts in remaining time

cash out:  Tabata plank

9 June 2014

Warm Up:
500 m row or 400 m run
Dynamics
Mobility

Gymnastics strength day.  All sets done for quality of form and movement pattern.  Take sufficient rest between sets

2 x 10 Negative pull ups or ring dips
3 sets of 5 superman to hollowbody rollovers
3 sets max handstand hold nose and toes
2 x 10 set of strict pull ups or banded strict pull ups.  This set should get difficult by rep 5-6 so pick an appropriate band that will enable this to happen
3 sets max L sit hold off parallettes or boxes
3 sets teddy bear stand (beginner) headstand (intermediate) or forearm stand (advanced)
3 x 10 inverted rows with pronated grip, legs on the floor (beginner) or inverted rows with pronated grip off a box (int/adv)

6 June 2014

Warm Up:
200m run
Dynamics & Mobility

Strength:
Back Squat
1 x 10 @ 60%
1 X 8 @ 70%
1 X 8 @ 75%
1 X 8 @ 80%

Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 70%

WOD:
15 Min AMRAP
5 Push Presses (65-70%)
5 Romanian DL (Same bar - lightweight *NOTE* this is not a stiff legged deadlift)

Happy Anniversary to the Newbies!

Two years ago to the day, ShopGym a.k.a. CrossFit Niverville, ran our first official Intro Class.  I can remember at the time how nervous all of us coaches were.  Would we do our clients justice?  Would we be able to convey our love and passion for the sport of CrossFit in just 8 sessions?  Did we know what the hell we were doing?  I can only imagine what those eight people were thinking as they walked through our door that day.

We thought it only fitting that we pay a little tribute to six of those eight wide eyed, shaking individuals as a token of our immense gratitude for sticking with us through all the growing pains with such grace and support.  We will be forever in your debt for the kindness that you've shown us.

First blvd WOD for the Intros.  And yes, that is my mother lying there :s

Miss Irene:  Your presence in the box is irreplaceable.  You are constantly striving to be a better athlete and never quit when it comes to perfecting your technique.  Your kind heart is my absolute favorite thing about you.  So many times when we needed someone, you were there to lend a hand or offer an encouraging word.  Thank you my dear friend!

Miss Robyne:  Determination is your middle name!  Never one to quit even when the going gets rough.  I have seen you overcome so many mental and physical obstacles without giving up.  This journey is not always an easy one but we have watched you persevere and have seen you grow in so many ways.  You are an absolute asset to the box and we thank you dearly for your commitment to us.

Miss Gwen:  Our tattoo'd beauty!  I have to admit that tears come  to my eyes when I think about all that you have been through over these last two years, we just hope that you felt our support along the way. You are an amazingly strong woman that is so selfless.  You instantly make people around you feel at home.  Your energy is so calming and your work ethic is amazing.  We have seen you grow tenfold in our box, both physically but more importantly mentally.  You are an absolute blessing to have in our CF family.  Thank you for allowing us into your life.

Miss Kim (Peters):  Oh Kim!  I can remember your first few classes with us like they were yesterday.  You were so shy and timid, never thinking you could "do it".  Boy did you prove yourself wrong!  The thing about you Kim is that you never stop putting one foot in front of the other.  You are so dedicated to your healthy lifestyle and it is an inspiration to all of us.  What an example you are to your 3 daughters!  You're always looking for ways to improve and we just love that about you.  Your hard work has paid off in so many ways and we are so thankful that you have also allowed us into your life.

Miss Sherilyn:  We could not be more proud of you!  Not only is your physical appearance completely changed from 2 years ago but you have come out of your shell my sweet friend.  You are truly an inspiration to all of us.  Your determination and dedication is priceless.  Your quiet way of leading by example has taught me so much.  You truly make us all want to be better people.  Thank you for walking through our door, we always knew you were born to do this.

Miss Kathy:  Your smiling face is always such a blessing to see!  For a girl who never did anything athletic, you coulda fooled us!  Your strength is incredible both inside and out.  Never a complaint out of your mouth.  You are yet another example of walking the walk.  You never cease to amaze us with your constant improvement and PRs.  Thank you so much for your dedication and positive spirit.

At the end of the day, we can honestly say that moving ShopGym, as sad as it was at the time, from Johnny's farm to town was one of the BEST decisions that we ever made.  We have all made friends that we truly consider family.  When things are rough and I don't know what to do, I head over to the box and know with every fiber in me that if I stick with these people and trust in their love and genuine concern for me, everything is going to be just fine.  I know that I speak for all of us coaches when I say you all (not just the above 6) have changed us and taught us so much.  From the bottom of our hearts, thank you!  Without all of you, there is no us.

~Whatever you can do, or dream you can do, begin it!  Boldness has genius, power and magic in it.  Johann Wolfgang van Goethe

**We hope and pray that we have not forgotten anyone that was in our initial Intro Class because that would put a HUGE damper on this blogpost.  

5 June 2014

Warm Up:
20 arm circles
20 walking lunges
20 grasshoppers
20 wall balls (with dodgeballs, low load, all about chest position and squat depth)
20 scapular pull ups
20 scapular push ups
20 mountain climbers

3 x 5 burpees jump to touch the pull up bars

Ankle shoulder hip achilles mobility

Strength:  7 x 4 Bench Press (incr weight work up to 75% for last set)

WOD  20 MIN EMOM
Odd:  20 DU
Even: 20 KB Swings any style

SILVERS:
Johnny special warm up

Strength:  BENCH PRESS same as above

WOD:  20 MIN EMOM
Odd:  20 Line hopovers
Even: 10 KB Swings

Cash out:  Tabata Sit Ups (if time)

4 June 2014

Warm Up:
Dynamics & Mobility

WOD:
BASELINE
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rx2:
Push ups from plates or boxes or negatives up to knees
Ring Rows for Pull Ups, no banded pull ups OR low bar pull ups from knees

Strength:
5 x 5 Good Mornings
3 x 10 GHD back extensions

3 June 2014

Warm up:
Jog
Dynamics
Mobility
3 x 2 Pull/muscle/dynamic

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Front Squat:
1 x 5 @ 60%
1 x 5@ 70%
1 x 5 @ 75%
1 x 5 @ 75%

WOD:

7 MIN AMRAP

2 Squat Cleans (70%)
4 Pistols
8 Sit Ups

Rx2:
Less than prescribed weight on cleans
*Modification is medball cleans if you are beginner to the clean*
Assisted pistols

SILVERS:

Front Squat 5 x 5

WOD:

10 MIN AMRAP

2 Medball Cleans

4 Goblet Squats

8 Sit ups

2 June 2014

Warm Up:
10 Rounds rowing 30 seconds on 30 seconds rest
Dynamics
Mobility - Include couch stretch, pigeon, scorpion, iron cross

WOD:

Score is total rounds A + B

A:  Death by 10 metres
Pylons will mark 10 m on the boulevard, athlete will complete one 10 m sprint the first minute, 2 the second minute and so on until they cannot get all their work done in the allotted minute.

REST 5 MINUTES

B:  Death by DU
Same as above, starting with 10 DU, adding 10 reps each round

Rx2:  Parallette hopovers