Christine shows us a good finish of her wall ball shot. Full extension of the lower extremities, leading to full extension of the upper extremities.

Warm-up

Two Sets of:
200m Row
10 x KB Goblet Squats
15 x Mountain Climbers, L/R = 1
10 x WBS, no squat

Conditioning

Teams of Two Complete:
5-10-15 Wall Ball Shot x 3
10-15-20 Calorie AD x 2
5-10-15 Box Jump x 2
250m Row x 3, P2 holds 2 KB in
Front Rack position (53/35)

Execution:
Both partners complete all reps/cals/row.
P1 does 5 WBS, then P2 repeats,
P1 does 10 WBS, then P2 repeats,
P1 does 15 WBS, then P2 repeats,
do this for three sets, then move to the
Airdyne…and so on.
For the row, while P1 rows, P2 must hold
2 KB’s in the front rack position until P1 finishes. If P2 needs to rest, P1 must stop
rowing.
Throughout the wod, only one partner can work at a time.

On a recent trip back home, we took a guys trip to Niagara Falls, while Izzy hung back at my parents house and entertained a houseful of ladies during a wedding shower.

As I took the sights in, I also noticed the large number of tourists that had come from all over the world just to see the Falls.  It made me realize that this wonder of nature (it is one of the world’s seven natural wonders) was basically in my backyard during my entire youth and I could probably count the number of times I went to it on my two hands.   So it was a “taken for granted” kind of moment.

For those of you that have never been to Niagara Falls, there are actually two. On the left is the American Falls. On the right is the Canadian, aka horseshoe, Falls. The Canadian Falls is much larger.

It got me thinking about our Thursday workouts.  I promise this isn’t a soapbox speech about how important these workouts are.  I get it, for some, thursdays are a day off.  Maybe a recovery day from wednesdays workout.  But don’t take these workouts for granted.  They are important, magical if you will.  Strength, Skills, etc., all without worrying about the clock.  It gives the coach’s a chance to take the time to work with all of you.  Questions can be asked, time can be taken for explanation and, as a friend once said to me,  ”1 + 1 + a little magic = 3 sort of thing happens.”

Some of our staff have suggested to be more random in the weekly workout schedule.  Even though I do like random, I think it’s better to have some type of schedule to operate with.  And I’m sure most of you do to.  Maybe down the road, things will get mixed up more but for now, status quo.  So if you don’t get in on thursdays to do them, come in Saturday to our open gym and get it in.  You won’t be disappointed, just ask those that do come in for the Thursday workouts.

Warm-up

Banded Warm Up x 2
Banded Good Mornings x 15
Banded Side Step, Left x 15
Banded Side Step, Right x 15

Strength

A1.  Tire Flips (4 x 5 )
A2.  KB Farmer Carry, 4 x 100m
       2 arm (2p/1.5p)

B1.  Weighted GHD Hip Extension (4 x 8-12 @ 20X1)
B2.  Parallette L-Sits, Accumulate 40 seconds x 3
      You can scale with 40 seconds in Ring Planche
     hold, add knee raise to make it harder if you can

Conditioning

Max Double Unders x 5 minutes
Sub with 5 minute DU practice or
5 minute max Calorie AD

Jason and Bill. Buddy’s working out together. Always better to sweat next to your compadre’s. Friends, family, spouses, whatever. It’s always fun as a coach to watch the banter that goes on back and forth between folks during and after wods. “Yea, I thought I had you there’, or “I went unbroken this and that.” For us, it’s the foundation of community. We’re not just a gym, we’re friends, family, spouses, pals, etc. It’s something Kim and I are reminded of every day. And when we take a step back and watch all of you in action, you can always look up and see a smile on our faces.

Warm-up

2 minutes of your Choice:
Jump rope, AD, Row, Run
then,
20 x Plank Lunges
1 minute Banded Squat Hold
6 x Cosack Lunges/ leg
10 x 1-leg supine leg press/leg
1 minute squat hold
10 x Plank Lunge + Open Chest
10 x BB Overhead Press

Take your time on the following:
ie: go S-L-O-W
8 x Hanging Shoulder Shrugs
8 x Scapular Prep work
5 x Strict Pull ups
5 x Kipping Pull ups

Conditioning

For Time:
Buy In: Run 800m
then, Two Rounds of:
50 Burpees
40 Pull Ups
30 Alt. Goblet Lunges (in place)
20 KBS (53/35)
10 Barbell Strict Press (115/75)
Cash Out: Run 800m

Scale as needed: Run, reps as needed.

Rx + = This wod is a modification of the recent CrossFit Hero wod “Schmalls”. For those that can do it Rx…go for it. Here’s how:
Do alternating Pistols in place of the Goblet lunges
Do HSPU in place of the BB Strict Press

So not a great picture by me, but it does serve todays technique point. Notice how Adam’s elbows have not begun to bend, after achieving full hip extension. Also, notice as he pulls he looks as if he’s falling backwards. So here, he’s got full hip extension, shoulders are shrugging, so now he can bend his elbows to receive the bar. The most common flaw we see when doing PC or HPC is bending the elbows prematurely…before the hips and knees have achieved full extension.
You always hear me say this, but it is true, “when the elbows bend, the power ends!”

Mobility

Suggested Mobility: can be found on posters
1. Banded Posterior Chain Floss
2. Banded Overhead Distractions

Warm-up

Two Sets of:
Airdyne calories 20/15
15 x Russian KBS
60 second Side Plank, left
60 second Side Plank, right
15 x BB Overhead Strict Press

Strength

A1.  Sumo Deadlift (4 x 5, TnG)
A2.  Amrap HSPU X 3

Advanced: Do deficit HSPU using 45# plates
Intermediate: Do 2 Wall walks/1 HSPU
Beginner: 45-60 second Floor FLR

***Above is the working sets of Sumo Deadlift. This does not include 2-3 warm up sets***

Conditioning

4 sets for time of:
10 Hang Power Clean (135/95)
10 Ring Dips
10 Box Jumps (24/20)

Scale as necessary

Tebow?… Nah, its just Spencer. But he did graduate from Florida Southern College this past weekend, so be sure to throw him a high five if you see him this week. Congrats, Spencer.

Warm-up

Two Sets of:
40-50 Double Unders
12 x Alt. Bwd. Lunges
8 x Stationary Dips
10 x PVC Front Squats
6 x Downward Dog + Cobra

Strength

A1.  Front Squat (4 x 5-7 @ 2211)
A2. Ring Row, @ 2011; 3 x 8-10
      Advanced: Feet elevated on box
A3. GHD Sit Up, 3 x 12-15
      Beginner/Intermediate: Abmat, 3 x 20

Conditioning

For Time:
500m Row
60 Slam Ball (20/15)
40 HR Push Up
20 Toes to Bar
300m Shuttle Run
(50m down/back)

Thanks to our members that came out for the Boston fundraising run on Monday where all proceeds go to the “OneFund” organization. Apologies to the few that didn’t make the pic, like Spencer said…feel free to photoshop yourselves in. May 11th will be our next big event. MAYFAIRE 5k is an annual race that we ALWAYS have a strong presence in. This is year will be no exception. More details on Mondays post. This will be our 5th year doing it so we’d like to blow this one out!!!

Warm-up

3 minutes Jump Rope
10 x Fwd Lunge Elbow to Instep
10 x PVC Shoulder dislocates
8 x PVC Wide Grip OHS
8 x PVC Close Grip OHS
8 x PVC 1-leg DL (pvc on back)
10 x PVC SDHP

Conditioning

12 minute EMOM
Min 1: 10-15 Burpees
Min 2: DB Alternating Snatch x 30s
Min 3: Max Distance Row x 30s

Rest 6 minutes

12 minute EMOM
Min 1: 10-15 Push Press (95/65)
Min 2: DB Goblet Squat x 30s
Min 3: 100m Sprint

Score total reps for each EMOM.  Record loads used for the snatch, push press, and goblet squat.

Props goes out to Dan Jones who lost 20lbs during our Slim and Trim Challenge. Dan also added the Neera Cleanse to finish off the challenge. During this time, he also competed in the CrossFit Open for the first time. Great job Dan, keep up the great work.

Warm-up

Two Sets Of:
8 x DB Sidelying Powell Raise/arm
12 x GHD Extension @ 20X1
10 x DB Trap 3 Raise/arm
10 x 1-leg hip raise w/ leg kick

Strength

A.  DB Bench Press (4 x 6-8 @ 20X1)

B.  Barbell Bent Over Row (4 x 6-8 @ 20X1)

Conditioning

Not For Time:
4 Sets of:
100ft Lunge Walk
50 ft DB Bear Crawl
25 Calorie AD

Record DB weight for bear crawls.

A word about Box Jumps. When you land on a box, be sure to land soft, hips and knees should be bent. Most importantly, your back should be straight, like Adam’s pictured above. What happens during a multi-rep box jump wod we’ll tend to see folks landing with a rounded back or hunched over posture. This will lead to lower back pain. Consider practicing box jumps on a lower height to work on this technique. We all know when fatigue sets in, form tends to get worse. When it comes to form that can lead to potential low back injuries, proper form cannot be ignored.

Warm-up

Spend 5 minutes on calf massage/mobility.

200m Run
20 m High Knee jog
20m butt kickers
20m sideshuffle right
20m sideshuffle left
20m karaoke right
20m karaoke left
20 x Mountain Climbers
1 minute Squat Hold
20 x Supine hip press
15 x Squat Jumps

Conditioning

Four Rounds for time of:
400m Run
30 Wall Ball Shots (20/14)
30 Box Jumps (24/20)
Rest 3 minutes

Record total time, minus 9 minutes of rest time.

Part of running a gym, you know that new members will come in and that we will lose members for whatever reasons. It’s always hard to lose members. You’re all family to Kim and I. And, so some members seem to hurt a little more when we lose them. Such was the case when Alex came up to us not to long ago and said he had accepted a new job in Atlanta. Good news and a great opportunity for him. Sad news for us because we knew we were going to lose a friend. A great guy with great character. But, we were also excited for him, because he seemed excited. But more good news…he was also going to get married. And, so he did this past weekend to his beautiful bride Krista. Congratulations to you both and we wish you all the best. Never be a stranger, because you will always be a friend to CFL.

Warm-up

Spend 5 minutes on Shoulder Mobility
With Barbell Do:
5 x Muscle Clean
5 x Strict Press
5 x Hang Power Clean
5 x Push Press
5 x Power Clean
5 x Push/Split Jerk
5 x Front Squat

Strength

Split Jerk (10 minutes: Build to a heavy Single)

Clean (10 minutes: Build to a heavy Single)
This can be a Squat or Power clean.

Conditioning (AMRAP – Rounds and Reps)

20 minute EMOM
Even – Do 2 x GTO
@ 75-80% of todays heaviest jerk.
Odd – Do 8 x Plate Push Ups

We wanted to make everyone aware that FitNiche is sponsoring a 3-mile 3-mile run at 6:30pm monday night to honor those that were killed and injured in the tragic event that took place last monday during the Boston Marathon.  The run takes place around Lake Hollingsworth.  Below is the post that they have up on their Facebook Site.

…We were all shocked and devastated by the bombings at the Boston Marathon this past Monday. Since then, people have been calling and emailing us and asking how they can help and what can they do? Running specialty stores throughout the country and their vendor partners have come up with 2 ways to show your support for Boston and raise money for the victims in a united fashion.

It is a grass roots campaign called simply “Runners For Boston” and has 2 components.

1) We will be holding a Memorial 3 Mile Run at each of our stores this Monday evening at 6:30. We will run the first mile in silence, along with thousands of other runners across the country.
Lakeland’s run will be at Lake Hollingsworth.
Hyde Park and Wesley Chapel’s runs will start from the stores.

2) A simple t-shirt will be available at our stores for $20.00 with 100% of the proceeds going directly to, http://onefundboston.org/. The shirts will be available sometime Monday at each of our stores. Please watch our facebook pages for details.

On Monday, we will become ONE running community coming together to support BOSTON and its victims – BOSTON the community that to much of America and the world is the iconic symbol of running.

Warm-up

200m Run
Three Sets of:
12 x Squats
12 x Alternating Lunges, in place
8 x clapping Push Ups
or 10 regular if you scale
10 x Supine Bar Body Row

Strength

A1.  DB Russian Box Step Ups, 3 x 12-15; Rest 60s b/n legs
A2. Ring FLR, 3 x 60 seconds; rest 60s
A3. 30s Max Double Unders x 3; rest 2 min

Conditioning (Time)

12 minute Amrap
5 CTB Pull Ups
10 Burpees
15 KBS (53/35)