Warm-up Strength: 1 Power Clean, 1 Hang Power Clean, 1 Clean Drop-Under – Build to Heavy Single MetCon – EMOM 9 Minutes: 1 Power Snatch (135/95lbs) 2 OHS 4 Burpee Box Jumps Just an update that tomorrow’s 6:30pm class will be closed. There will also be NO 7:30pm Olympic Lifting class. Go be with the …
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GUEST POST!!!11
Warm-up Skill: HSPU Weighted Dips: 5×5 MetCon – For Time: 50 Front Squats (95/65lbs) 50 Push-ups Guest post from Rachael Ellis! Dear Crossfit Ktown family members, I can’t believe that I have the pleasure of being one of the original Crossfit Ktown family members. I received the “Diva” nickname from the very beginning when I …
Sign-Up
Warm-up Strict Weighted Pull-Up: 3×5 Max Pull-Ups: 1 attempt MetCon – EMOM 8 Minutes: 6 Unbroken Thrusters 10/6 Clapping Push-Ups Hey all you Ktown kids it’s about that time again. The time for camaraderie and sweat angels and mental toughness is upon us. It’s the CrossFit Games Open! The madness begins March 6th and lasts …
Part 2 on nutritional timing!
Warm-up Skill: Bar Muscle-up Speed Squat: 2 reps @ 60-65% EMOM for 10 sets Not for time: 3 Rounds – 25 Windshield Wipers, 15 Goblet Squats, 2 TGU ea. arm If you missed Part I of this series on nutritional timing, check it out. If you are the kind of person that can pick up …
Tuesday
Warm-up Clean and Jerk: Heavy Single; 80%x5x1 – 20 Minutes MetCon – Diane: 21-15-9 Deadlifts (225/155) HSPU Did you like this? Share it: Tweet
Nutritional timing as it relates to workouts/races
Warm-up Bench Press: 5-3-1 MetCon – 20 min AMRAP: Partners P1 runs 400m while P2 does AMRAP 10 burpee box jumps and 10 toes to bar As soon as P1 returns from run they pick up where P2 left off and P2 runs Finisher: 100 Supermans (Supermen?) A blog post I did for our endurance …
Muscle-up progression
Warm-up Muscle-up Skill Progression MetCon – For reps: Tabata Burpees Tabata Air Squats no rest I think the final count on people joining the 1st muscle-up club today was ELEVEN. That is a lot of new muscle-uppers! Congratulations to all of those that were able to attain the most over-glamorized movement in CrossFit! For those …
Winds day
Warm-up Front Squat: 1RM MetCon – AMRAP 12 min: 50 Double Unders 10 Deadlifts (225/155lbs) 6 Pistols No O-class tonight, Thursday. Watch this instead: http://www.youtube.com/watch?v=uWsFSPYfBbo Coach G Did you like this? Share it: Tweet
Download F.lux and read a repost!
Warm-up Snatch: Build to heavy single in 20 min; 70%x1x5 MetCon – JT: 21-15-9 HSPU Ring Dips Push-ups Just two quick things tonight: 1) If you find yourself on your computer late at night, might I suggest a neat little application called F.lux? It changes the warmth of your computer screen (not the brightness) to …
Guest post
Warm-up Squat: 5-5-3-3-3-1-1 MetCon – 4 Rounds for Time: 10 Power Cleans (135/95lbs) 400m Run Finisher: 4 min plank Overtraining and Rest Days It was a great epiphany in my Crossfit experience when I finally understood the full importance of rest days. I used to feel exceptionally guilty if I missed a day of training. …
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