CrossFit714

Overhead Squats

crossfit714 — Fri, 18 May 2012 03:27:52 +0000

Okay. Deep breath. We’re doing heavy sets of overhead squats. Now don’t panic! We know these are highly technical movements at which proficiency is necessary, so if you aren’t quite there yet we can take this time as a skill session to work towards that goal. If you’re totally solid overhead, however, we wanna see what you got in you! These require core stability, extreme hip, shoulder, and thoracic spine mobility, and a desire to fight to keep that thing overhead. We know you’ll do great. Have fun and train hard!

Warm Up
600 meter run
Stretch

Work-Out Of The Day

Overhead Squat 5-5-5-5-5

Cool-Down
Row 2500 meters

Recipe for Madness

crossfit714 — Thu, 17 May 2012 04:57:10 +0000

Alright, time for some barbell complex action! These are always fun. The deadlifts will be easy, the cleans will take it out of you, and the shoulder-to-overheads will finish the job. Throw in some overhead squats and double-unders and you’ve got a recipe for madness. We did a slightly modified version of this in the Elite class on Tuesday and it did a number on us. In a good way

Have fun and train hard!

Warm Up
500 meter row
Stretch

Strength

Front Squat 5 reps @65% of 1RM
Front Squat 5 reps @75% of 1RM
Front Squat 5 reps+ @85% of 1RM

Workout Of The Day

As many rounds as possible in 15 mins of:
5 Deadlifts 115 lbs
4 Hang Squat Cleans 115 lbs
3 Shoulder-to-Overheads 115 lbs
2 Overhead Squats
10 Double Unders
Post total rounds.

Keep your spine in line, and turn up the power

crossfit714 — Wed, 16 May 2012 04:28:32 +0000

Today’s WOD has a lot of lower back involvement. Choose a weight that is right for you (i.e. no rounding of the lower back in either movement, nor any overextension during the KB swing) and make sure to get your hips nice and mobile. Yes, your hips. You can’t (and shouldn’t) really mobilize the lower back, because it’s mostly used in isometric contraction (i.e. it stays in place holding everything else up). But if your hips are tight they will pull your pelvis out of alignment (anterior pelvic tilt) which will put your lumbar (lower back) into over- or hyper-extension. Same with the hamstrings; get them moving. Listen: your hips and legs are your power generators. Keep them healthy, and work on mobilizing them every day, and you *will* see improved performance in your WODs. Check out this MWOD for some tips.

In the Oly class tonight we’re going to continue our foray into the Clean. Those of you who have been coming have all been improving a lot, so keep up the good work. Practice and good coaching is what it takes. You do the practice, I’ll strive to do the coaching. Next week we’ll start working on the snatch and overhead squat for a few weeks, so be ready for that as well.

Have fun and train hard!

Warm Up
1000 meter row
Stretch

Work-Out Of The Day
3 rounds for time of:
30 Kettlebell Swings 53 lbs
10 Deadlifts 225 lbs
Post total time.

Cool-Down
Tabata Push-Ups

Olympic Weightlifting Class

Clean Technique (week 3)

Next week we’ll begin a cycle on the Snatch (including working on overhead squats)

OHS and Double-Unders

crossfit714 — Tue, 15 May 2012 03:45:19 +0000

Those of you who got some schooling this past Saturday on your double-unders are getting your money’s worth this week. Today’s WOD is simple, but definitely not easy. If your overhead squat sucks due to hip or shoulder mobility issues then go crazy light and focus on just getting into the positions correctly. You really don’t want to cheat this movement, and it pays dividends to get it down pat.

Warm-Up
600 meter run
Stretch

Strength

Push Press 5 reps @65% of 1RM
Push Press 5 reps @75% of 1RM
Push Press 5 reps+ @ 85% of 1RM

Work-Out Of The Day

As many rounds as possible in 15 mins of:
5 Overhead Squats 135 lbs
25 Double Unders
Post total rounds.

Back to basics

crossfit714 — Mon, 14 May 2012 16:40:04 +0000

We’re bringing it back to basics today. Some bodyweight movements, jumping rope, and running. Good times.

Big thanks to everyone for being understanding about the gym being closed this weekend. We want to always be improving and providing more value to our members. Have a good week!

For Time:

50 Pull-ups

50 Push-ups

100 Air Squats

100 Double Unders

1600 m Run

Post total time.

Mystery WOD

Geoff Sallee — Fri, 11 May 2012 05:25:52 +0000

Happy Friday to you all. Today’s WOD is a mystery, at least until the first person posts their results on BeyondTheWhiteboard. Just come on in and do work. Simple.

Again, a reminder that we’re going to be closed this weekend, except for the double-under clinic. Group classes and open gym are canceled. Have a fun weekend! Have fun at Regionals! We’ll see you next week.

Cleans and Paralette Handstand Push-ups

crossfit714 — Thu, 10 May 2012 03:34:10 +0000

Today’s WOD is a bit heavier and a bit tougher than usual. I know we’ve done a lot of cleans this week, so you should be pretty dialed in with your form and technique. Go as heavy as you can while maintaining form. The more good reps you do, the better you’ll be in the long run. Don’t go out too hard in the beginning; the reps on the cleans get higher and higher, and those are going to take the most of your total-body energy in this WOD. Go hard, but keep a pace that lets you keep moving and not get crushed half-way through. And if you’re just smashed from the other WODs this week, take a rest day. Rest, along with nutrition, is just as important as training hard.

Warm-up
400 meter run
Stretch

Strength

Front Squat 5 reps @40% of 1RM
Front Squat 5 reps @50% of 1RM
Front Squat 5+ reps @60% of 1RMWork-Out Of The Day

For time:
185/130 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185/130 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185/130 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185/130 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185/130 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185/130 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185/130 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185/130 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185/130 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185/130 pound Squat clean, 10 reps
1 Parallette handstand push-up
Post total time.

Hidalgo

crossfit714 — Wed, 09 May 2012 04:37:54 +0000

Alright, this one’s gonna be pretty tough. 4 miles of running, 40 squat cleans, 40 box jumps, and some walking lunges thrown in for good measure. Make sure you’re fueled, healthy, and moving the weights (and your body) correctly before even thinking about tackling this one Rx’d. We try not to do too many of these long ones, but when we do it’s for a good reason: sometimes you just need to go long. Granted, the intensity will be lower (it has to be) but WODs like these prepare you pretty well for those tasks that can’t be accomplished in 15-30 minutes. Think of mountain biking, long hikes, canoeing/kayaking, or ruck marches. Gotta be able to endure and not fall apart. Have fun!

“Hidalgo“

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Enlarge image

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

The Chief

crossfit714 — Tue, 08 May 2012 02:22:43 +0000

The Chief. A fitting name for a workout that’s going to test your gross power output as well as your ability to maintain average power output. Go hard and fast each round; don’t try to leave anything in the tank for later. It’s supposed to hurt

We’re starting our deload week on the push press, so go nice and light and just work on form and aggressiveness. Remember, the deload week does serve a purpose. Don’t just blow it off because it’s light. The goal is technique and recovery so you can come back stronger in the next cycle.

Have fun and train hard!

Warm-Up
1000 meter run
StretchStrength
Push Press
Push Press 40% of 1RM x 5
Push Press 50% of 1RM x 5
Push Press 60% of 1RM x 5+

Work-Out Of The Day
“THE CHIEF”

5 Rounds of 3 Minute AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
1 minute rest in between Rounds

Regionals Coverage

crossfit714 — Mon, 07 May 2012 11:41:09 +0000

Hope you all enjoyed the beautiful weekend, and are nice and rested up for today’s WOD. We’ve got a nice mix of movements and reps here; scale down as appropriate.

I don’t know how much you all are following the Crossfit Games coverage, but there have been some amazing results coming out of the regionals. Chris Spealler set a new world record on “Diane” with 1:52, and made it to the Games once again. Check out the Games site for more news and info, and get psyched up for the SoCal Regionals coming up this weekend. We’ve got a ton of amazing athletes in this region, so it’s going to be very exciting to watch. And remember, we’re closed this weekend, so what else are you going to do?

Have fun and train hard!

10-9-8-7-6-5-4-3-2-1 reps of:

Pull-ups – Chest To Bar

Box Jump – 30ins

GHD Sit-ups

Post total time.