Tuesday, September 15th

A1) Strict Pull-ups 4 x ME
A2) Front Rack Walking Lunge 4 x 12

B) 10 minute AMRAP steady pace
250m Row
10 Push-up
15 Russian Swing
rest 2 minutes

C) 10 minute AMRAP steady pace
Run 200m
8 Burpees
12 Wallballs

Can start with either B or C

Monday, September 14th

A) Deadlift 3 x 1 @ 90% of 1RM
B) Push Press 3 x 5 @ 90% of 5RM

C) 4 x 3 Min AMRAP w/2min rest between
5 Thrusters (115/75)
6 Toe to Bar
7 Box Jumps (24/20)

Saturday, September 12th

A) 3 rounds not for time
10-15 Pull-ups
6-10 alternating Pistol Squats
40 Double Unders or 45 sec DU Practice

B) 1 round for time
Row 1km
20 HSPU/Shoulder to Overhead
30 Deadlift (225/155)
40 Toe to Bar
50 Wallballs
800m Run

Practice, Practice, Practice!

When starting CrossFit every exercise seems impossible. You want me to put that bar over my head? I have to touch my toes, of both my feet, to those bars? As we continue on our fitness journey some things become easier and become the favorite exercises, while others continue to be our nemeses. This may lead into checking the website to see what the workout entails and once your find out, maybe you ‘get busy’, or let’s be honest, you just blatantly skip days because you know you won’t be good at the WOD.

Ever since I started CrossFit, gymnastics has been hard for me. For someone with perpetually tight shoulders finding the right positions is hard work. It is not something I have practiced on a regular basis because I like to say I don’t have the time but really it is because I am not good at it. Give me cleans or wallballs anyday, but a WOD with toes to bar and handstand pushups is not something I am going to go out of my way to do. After spraining my ankle 3 weeks ago, gymnastics has had to become a mainstay of my training, because I couldn’t do much else! Low and behold, I have been getting better. Consistent practice on kipping toe to bars and handstand pushups means that I am more efficient and able to go faster and for more reps than ever before. It is starting to become pretty fun!

So moral of the story is just like anything in life, in the gym you can’t be great, good or even decent at everything. Everyone will struggle with one or many of the movements that we do but if you don’t keep trying to get better then you won’t. Remember where you started from and look to where you want to go and then create a plan to achieve it. If you need help with your goals or progression movements for gymnastics, lifting or anything else grab a coach and ask, we are here to help you.

Oh and if you see me in the gym feel free to remind me to keep on working on my gymnastics skills even as the ankle starts to get better and I can do all my fav exercises again!

IMG_2704Dr. Liz Marshall – Chiropractor

Friday, September 11th

A) 2 Power Clean + 2 Front Squat 12 minutes to build to a heavy set

B) 3 rounds easy pace
200m run
7 Push-ups
10 Russian KB Swings

C) 2 x 4 minutes w/ 2 minutes rest
Buy In: 200m Run
Then AMRAP in remaining time
10 KB Swings (70/53)
10 Burpees

Thursday, September 10th

A1) Barbell Step-ups 4 x 8 each
A2) Weighted Push-ups 4 x 8
A3) Rope Climbs 4 x 1-3

B) 18 minutes Aerobic Pace
90 Second Row
8 Shoulder to Overhead
8 Box Jump
45 Second Plank

Wednesday, September 9th

A) Pull-up Test – ME Strict

B) Back Squat 5,3,3,3,3 up to 100% of 3RM

C) 4 rounds
400m Run
9 Pull-ups
20 Walking Lunges

Tuesday, September 8th

A) Push Press 5,4,3,3 build to 100%+ of 5RM
then 1 set of 10 at 75-80% or 5RM

B1) SL RDL 3 x 8
B2) Ring Row 3 x 10

C) 9 Minute AMRAP
5 Power Clean (135/95)
7 Toe To Bar
9 WallBalls

Monday, September 7th (Labor Day!)

Reminder just one class at 9:30am on Monday morning for Labor Day.

Hope you all have been having a fantastic long weekend!!

26 Minute Workout
In Groups of 3
1) Runs 600m
5 Front Squat (135/95)
10 Push-ups
30 Double Under/60 Single Under
10 Box Jump Overs
10 KB Swings
change stations when runner gets back
Continue AMRAPs where teammate left off
For total Reps (Divide SUs by two)

Need Some CrossFit Gear?

We get lots of questions about what shoes, apparel, training gear etc. are best for improving training and increasing performance. Here are a few companies we recommend and use ourselves and there are some links below to their sites.

Shoes: Most people start exercising using whatever running shoes they have. Running shoes are fine for running but don’t do much for you when you are lifting weights, doing box jumps and burpees or climbing a rope. The Reebok Nanos are designed specifically for CrossFit. With a flatter less cushioned sole they are good for lifting weights but are also light and durable performing well on shorter runs, lunging, jumping and lots of other fun stuff. If you go to the Reebok CrossFit store you can even customize your own pair. Nike also has come out with a CrossFit specific shoe called the MetCon. I haven’t used them personally but several people at the gym have them and like them. Those can be found on the Rogue website.

Apparel and training gear: If you need shorts, tees, hoodies or whatever you can find a lot of good stuff on Rogue Fitness. Rogue makes and carries gear primarily for CrossFitters and also has weightlifting shoes, wrist wraps, speed ropes and knee sleeves. You can also find recovery and mobility tools that are useful for at home like rollers, bands and trigger point balls.

Just like any sport or activity you can benefit from using the appropriate equipment so check it out and maybe treat yourself:)

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