CrossFit Loveland

Pull up ladder

Saturday April 18th 9:00 AM we will have a free "elements" class to work on technique. Bring a friend.  Rain or shine we will figure it out!

WOD

With a continuously running clock do 1 pullup the 1st minute, 2 the second minute, 3 the 3rd minute ect.., until you can't continue to complete your reps in your given minute.

Super Plank

Jeff right before he locks out his push press!

WOD

8 rounds for time of:

8 x 225# deadlifts

16 box jumps

8 x superplanks

16 x situps

A taxing day!

Nick and Carrie row while Tanner and Kyle do a complex.

5 rounds of

12 x 155# deadlifts

9 x 155# Hang Power Clean

6 x 155# Push Jerk

Scale to ability and strength, find the line between heavy and too heavy

Range of Motion

Range of motion is more important than moving heavy weight.  Yesterday's WOD allowed for spotting of feet for Handstand Push ups so we could move more than a few inches.  On today's workout let the back knee softly kiss the ground for a full range of motion on your lunges, rather than sprinting through the WOD with crappy form.

WOD for time:

Walking lunge 100 ft.
21 Pull-ups, 21 Sit-ups, 21 back ext
Walking lunge 100 ft.
18 Pull-ups, 18 Sit-ups, 18 back ext
Walking lunge 100 ft.
15 Pull-ups, 15 Sit-ups, 15 back ext
Walking lunge 100 ft.
12 Pull-ups, 12 Sit-ups, 12 back ext
Walking lunge 100 ft.
9 Pull-ups, 9 Sit-ups, 9 back ext
Walking Lunge 100 ft.
6 Pull-ups, 6 Sit-ups, 6 back ext

Fantastic Gymnastic

Theresa thought rowing would be ez?

WOD

15-13-11-9-7-5-3-1 reps for time of:

HSPU

Ring Dips

Squats

Rest Day

 

You are famous allie, millions of people got to see your drawing!

Going down

The following video is from CrossFit Santa Cruz Central.  the snatch technique is decent , but this is where we are going as a gym.  I envision classes of 8-10 people competing and striving together.

WOD

Work on Snatch technique and add weight as you go. 20-30 minutes.

Then we played the song "Going Dowm" by Bruce Springstein.  You hold a push up plank position during the whole song and when he says down you do a push up.  We will have to make a video of this, it doesn't sound bad but it is brutal.

Yard Sale

Yesterday's benching.

Today we mixed up our training.  We pulled all kinds of toys out in the yard and street.  Why?  Moving odd objects and doing real world type work transfers over to life, and it is fun!

Warm up

butt kickers 10 yds

high step skips 10 yds

agility ladder drills

OHS w/ pvc

then 4 x 20 yds sprints pushing 135#  prowler sled

WOD

P1 20 box jumps

p2 tire flips

p3 farmer carries

then cool down with 3 x 30 seconds each of l-sit and heavy slosh pipe carries.

Different abilities, both come away feeling it.

Dave in the first picture is learning the power clean from the hang position.  He isn't used to using the core for midline stabilization.  A plastic pipe never felt so heavy.  Mark in the second picture is overhead squating a slosh pipe with chains dangling off of it.  The added instability really works the entire core.  This is an example of how we can scale a workout and exercise to meet the athletes abilities. 

WOD

5x5 Back Squat

5x5 bench press

then work on some skills of your choice

Raise your standards.

Frank raised his standards.  He did todays workout wearing a 40# vest, just to see if he could.  Where do I get these psychos?  Frank used to be 40 # heavier and now he can't believe he used to carry this weight around all the time.  Do you want to see results?  Raise your Standards.

WOD

5 rounds of

Row 500

Run 400

courtesy of CrossFit One world http://crossfitoneworld.com/