10 Nov 2014

Warm Up:
Row

Shoulder & Hip mobility
Scap push ups
Tea cups

Strength: Bench Press
5-3-2-1-1-1
Work up to 1RM

WOD:  8 MIN EMOM
5 KB Swings (35/55)
1 Clean pull & 1 touch and go clean(70%)

7 Nov 2014

WOD:
athlete's choice, warm up for running

WOD:
RUN 5 K TT
Compare to Aug. 15, 2014

**Keep in mind some classes ran a 4.6 k route last time, this time please complete the 5 km even if your time will be increased**

PLEASE DRESS APPROPRIATELY FOR THE WEATHER AND WEAR REFLECTIVE GEAR IF YOU HAVE IT

6 Nov 2014

Warm Up:
Dynamics
Burgener
Mobility

Bar Warm Up:
3 x 2 Pull/Muscle/Dynamic snatch w bar

WOD:

CrossFit Games Open 13.1
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

Put your tiebreak times in the notes.

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on  the ground to full extension at top and clap hands over/behind head, feet must leave the floor in the jump.   In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch.
A Clean and Jerk is not permitted. Score is total reps completed.

NOTE** There is no Rx2 for this wod.  If you cannot complete the first round of snatches, your workout ends at the burpees and your score would be 40.

SILVERS:

Strength:  5 x 5 Push Press, incr weight

WOD:  15 MIN AMRAP
3 Front Squat
5 Burpees
7 Line Hopovers

5 Nov 2014

Warm Up:
One length each:
High Knees
Butt Kicks
Lunge
Grapevine

Squat therapy:
Goblets & Pole squats

Mobility:
Pigeon
Couch
Banded hip opener

Strength:
Back Squat 4 x 6 @ 70/80/85/90%
Front Squat 4 x 5 @60/65/70/70%

WOD:
5 x 400 m run
3 mins rest btwn rounds

then immediately 4 Mins accumulated hang time in as little time as possible.
You may use any grip you like, but must switch grip or apparatus after every drop

Just a boy and his dog...

Our ShopGym schnauzer, Harley 

So they say two things in life are guaranteed, taxes and death, and unfortunately CrossFit Niverville has been hit by the latter.

Since day one of ShopGym, our mascot Harley has been by our side more times than not.  From running circles in the old barn with Benji to laying at John's feet post-wod in our new place.  Every box needs a dog and from what I've seen almost every box has one.  Harley was ours.  He was our quiet, sensitive little guy, in many ways reminding me of his owner.

I've seen my dearest friend John aka WodFather go through some serious losses over the last year and a half and it is absolutely heartbreaking to me.  Harley was his boy, his sidekick, his dear friend and we are all so sorry for his loss. Our loss.

So raise a glass to our beloved mascot Harley today.  We know we'll meet up with you on the other side my friend where you will be known as the best damn CrossFit dog that every lived.

Godspeed Harley!

~The only creatures that are evolved enough to show true love are dogs. Johnny Depp

4 Nov 2014

Warm Up:
Row 500 m @ warm up pace

Shoulder stability:  Pick five
Shoulder mobility
Hip mobility

STRENGTH:
Push Press 4 x 6 @ 70/80/85/90%
Press 4 x 5 @ 60/65/70/70%

WOD:
Every 2 mins on the 2 minutes, complete one round (12 MINS total):
Round 1:  5 Thrusters (65/95), 5 t & b shuttle run (red line to wall)
Round 2:  6 thruster, 4 t & b shuttle
Round 3:  7 thruster, 3 t & b shuttle
Round 4:  8 thruster, 2 t & b shuttle
Round 5:  9 Thruster, 1 t&b shuttle
Round 5:  10 Thruster, 1 length shuttle

(thrusters will be set up inside the rig and in the warm up area to leave the main area free for shuttle runs)

SILVERS:
Strength:  8 x 3 Front Squat

WOD:
Same as regular class
Bar/dowel/db thrusters as instructed by coach

3 Nov 2014

Warm Up:
Dynamics
Shoulder stability (include scap pull ups/push ups)
Squat therapy
Mobility

WOD:
MARY

AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups
*1 Legged Squats - Same standards as a regular air squat - crease of your thigh and hip must go below your knee to be RX.

Please post # of rounds completed.  Post any additional reps or modifications under ''Why not Rx'' section.

Rx2:
Negative HSPU or off box
Assisted pistols
Inverted body rows