CrossFit Loveland

Angry Gorilla

When teaching kids to deadlift, remind them of the angry gorilla at the zoo.  Allie and Gabrielle learning the angry gorilla lift.

Kids WOD
5 rounds for time:
7 angry gorilla lifts with 10#kb
4 summersaults
jump in and out of tire
1 x 10yd side step left
1 x 10yd side step right

We have our CrossFit kids certification.  In the future we may add kid's classes, today it was just my kids.  E-mail me if you have interest in kid's classes.  Dave  crossfitloveland@q.com

 

Broad general inclusive fitness

WOD
Deadlift 3-3-3-3
rest 2-5 minutes then for time

15 lunge jumps
15 push press (45#w, 95#m)
15 lunge jumps
15 push press (45#w, 95#m)
15 squat snatch (15#,45)
15 burpee pull ups
15 squat snatch (15#,45)
15 burpee pull ups
15 squat jumps
15 clean & Jerks (45#,95#)
15 squat jumps
15 clean & Jerks (45#,95#)

Getting in the swing of things.

Chirs learning the kettlebell swing

WOD
Lactate production set (Means go hard and fast asap each set)
with a 3 minute running clock eithr run a 400, row a 500, or airdyne a .7 mile.  In the remaining time perform AMRAP of chin above bar pull ups.  Rest 3 minutes and repeat set 4 more times for a total of 5 efforts.

Get after it!

Gaining confidence in the snatch

Here is your chance to unleash your beast!  This workout is as hard as you make it.  How bad do you want to improve your fitness?  How bad do you want to reach your goals?  This is your chance to change your life!  Get after it!
WOD
Press 1 rep max (you have 4 minutes, start with empty bar)
 then go immediately into tabata push ups for score, close hand placement, chest to deck
   Then AMRAP Kb swing in 4 minutes
Score = (kb swing # x kb swing weight) + tabata score + Press weight

It burns so good!

Yesterdays afternoon classes feeling the tabata squat burn.

WOD
Every minute for 10 minutes
1 high hang squat snnatch, 1 low hang squat snatch, 1 snatch from the ground.  Use 60%-50% of 1 rep max.  If you are just learning the snatch lean towards lighter weight to learn the movement.

Then rest 2 minutes and do the following
3 x max rep OHS using same weights as above.  Rest 2 minutes between efforts.

Lightly stretch and cool down before leaving.

Work the weakness!

If you want to get strong, work on your weakness.  Today's workout hammers mine.  I hate thrusters, I hate lifting heavy, and I am not really excited about Tabata squats.  I am glad I did today's WOD because I had two PRs!  It is good to focus on what you hate, because it is what your body needs.  Fix that chink in your fitness armor!

WOD

1-1-1-1-1-1-1 Thrusters for Load
rest 2-5 minutes
Then  Max reps Muscle ups in 5 minutes If unable to do muscle up
do AMRAP of 5 pull ups/ 5 dips in 5 minutes
Rest 2-5 minutes then
Tabata squats for score

lead with the backside

When squating, lead with your butt.  Watch this video and notice the slight leading with the butt so the bar is raised with hip drive.

WOD
tag team tabata
1)  Wall ball/static wieghted squat holding ball to chest
2) KBS/ waiter hold holding dumbell above head
3) Sit ups/ Static hold of hollow rock
4) Push ups/ Static hold of Superman

Good Food

Many people ask what should I eat, check out this video of a crossfitter who unpacks his groceries to give you an idea.

WOD

Press 6-6-6-6

Then Push press 115#, 75#
Kettlebell swings 50#,35#, 20#
10-9-8-7-6-5-4-3-2-1
 1-2-3-4-5-6-7-8-9-10 

Just the Bar

 BJ learning the 3 fundamentals of a deadlift.

WOD
5-5-5 back squat

Then 25 reps of each for time with just the bar
400 run
Bent over row
Deadlift
Hang Power snatch
Front Squat
Shoulder press
Push Press
Overhead squat
400 run

First early Morning

Yesterday's first 5:30 am class.  They did great once they woke up!

WOD

7-8-9-10-11 Deadlift 225# (scale weight so you hold perfect form)
Ring dips