The Start to your 2017 Workouts!

Coach Michael demonstrating the Split Jerk.

This past summer we invested in bringing you even better and more efficient programming (ie: workouts) by outsourcing the challenging task to Jason Brown of BoxProgramming.com. Jason bases his programming on the conjugate system and we have had great feedback from many of you. So we will be continuing with his services in 2017.

The new year will start with a focus on Powerlifting and Olympic Lifting Proficiency!

The first few weeks will bring a Conventional Deadlift and Back Squat 1 Rep Max. You should feel strong and ready to smash your old numbers! Like any max lift you will progressively build to a 1RM performing roughly 8-12 singles. This can take up to 20+ minutes to complete. For this reason, there will not be a traditional conditioning WOD on those days, only a GPP (general physical preparedness) piece.

You will also be performing a clean and jerk max this month as well as percentage work for 3 weeks thereafter. Except to see more emphasis on the olympic lifts this month. If you have regularly been coming to class you will be pleasantly surprised how your lifts have improved without even doing them!

Other Programming Info:
• Speed work with the olympic lifts and variations are all about efficiency so don’t worry too much about following a percentage if you are unable to demonstrate efficient technique.
• More CrossFit Open workouts are explored as well as several repeat conditioning benchmarks.
• Hopefully you will notice a difference in your upper-body pulling strength this month from all of the work you put in last month.
• All task-domain workouts have time caps. The reasoning is not only for time-management but to ensure you are getting the desired response for each conditioning piece. Time caps will help ensure you scale your workouts correctly!

Here’s to 2017 bringing you big strength and conditioning gains!

If you are not a member of CrossFit Equality and would like to experience our workouts, contact us to set up your free No Sweat Intro Session today!

12.30.16 Friday


METCON:
12 Movements; 31 Reps of each…let’s finish this year strong!
Buy In: Row 365 m
31 – Thrusters 75/55
31 – Toes To Bar
31 – Power Snatch 75/55
31 – Push Ups
31 – Front Rack Stationary Lunges 75/55
31 – Atomic Sit Ups w/ plate 45/25
31 – Hang Power Cleans 75/55
31 – Back Squats 75/55
31 – Unbroken DU (or 365 singles)
31 – Push Press 75/55
31 – Deadlifts 75/55
31 – Burpees (last ones of 2016)

AFTER PARTY:
Mobility

QOD: January is named after what Roman god who had two faces so he could look ahead to the future and back at the past at the same time?

12.29.16 Thursday

Leslie stopped between reps to strike a pose because her shirt is awesome! Words to live by: Do no harm, but take no S**T!

STRENGTH/SKILL:
1) Wide Stance Box Squats: 5×4 @ 70%
– Add 10# from last week if you were fast on all 5 sets.
2) Seated Box Jumps: 10 Total Jumps: Rest 60s.

METCON:
“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups
*10:00 Time Cap*

AFTER PARTY:
Banded Hamstring Curls – 50 ea
V-Ups 3 x 10-15
_______________________________________________________________________________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Happy New Year’s WOD BootCamp
With a partner, complete for time:
31 SDHP w/KB (35, 26#)
31 AB Mat Situps
31 Jumping Pull-ups (or Ring Rows)
31 DB Push Press (25, 15#)
31 Burpees
31 Knee to Chest (or Leg Raises)
31 Mountain Climbers
31 Wall Balls (16, 12#)
31 KBS (35, 26#)
31 Flutter Kicks (both legs = 1 rep)
31 Box Jumps (or Step Ups)
31 Jump Ropes (Single Unders)
31 Squats w/Plate Extended (25, 15#)

AFTER PARTY:
Mobility!

QOD: What is the first country to celebrate New Year’s Eve each year?

12.28.16 Wednesday

Ruby’s shirt says it all: Don’t bother me…while I am lifting! 😉

STRENGTH/SKILL:
3 Rounds:
a) BB Rows: 10-12 reps, AHAP (add weight each round as needed)
b) DB Hammer Curls: 8-10 reps.
c) Bent-over Rear Delt Raises: 15-20 reps.
Rest 60s.

METCON:
“Finish Line”
For time:
150 Double Unders
75 Wallballs (20, 14)
50 KBS (70, 53)
*15:00 Time Cap*

AFTER PARTY:
50 Banded Pull-aparts
50 Banded Push-downs
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
**REST 2:00 BETWEEN EACH AMRAP**
AMRAP 5:00 –
21 Air Squats
9 Burpees
*REST 2:00*
AMRAP 5:00 –
20 Lunges
15 Mountain Climbers
*REST 2:00*
AMRAP 5:00 –
21 Ab Mat Situps
9 Ring Rows

AFTER PARTY:
100 Single Unders for Time

QOD: What is your New Year’s resolution for 2017?

Just Do It!

Laurie shares with us why you should sign up for our In-House Comp on Jan 14, 2017!

12.27.16 Tuesday

Coach Michael watching Paul’s hang power snatch technique!

STRENGTH:
Hang Power Clean + Jerk (6 x 2 + 2)
– Rest 90s.
– Complete 2 HPC then 2 Jerks
– Work technique
– Adv: Work up to 75% of C&J”

METCON:
CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

AFTER PARTY:
Bottoms Up KB Waiter Carry (x50 FT EA)
________________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
4 x 250M Row
– All out sprints,
– Rest 2:00 between each row
– Score = fastest time

Then,

Tabata:
Sledge Hammers
Plank Ups
Russian Twists w/ KB (44/35#)
– Run through 8 cycles of each movement before moving to the next.
– No Rest between movements.
– Score is total # of reps for all movements/cycles.

QOD: What is your favorite type of firework to shoot on NYE?

12.23.16 Friday

Megan D making the bar bend working up to a 265lb deadlift cluster!

METCON:
12 days of Christmas Version 2
*Performed like the song*
*Individual or Team of 2*
*60:00 Time Cap*
1. 100m run
2. Box Jumps (24/20″)
3. Thrusters (95#/65#)
4. Slam Balls (30/20#)
5. Burpees
6. Toes to Bar
7. KB Swings (53/35#)
8. Wallballs (20#/14#)
9. DU / 27 SU
10. OH Lunges (5 ea side, 45/25# plate)
11. Clean and Jerk (95#/65#)
12. Man Makers (2 DB: 35/20#)

QOD: Would you rather drink a gallon of eggnog or mulled wine?

12.22.16 Thursday

Coach Ann and her swolemates crushing 100 Push Presses at the 4:30PM class!

STRENGTH/SKILL:
1) Wide Stance Box Squats: 5 x 5 @65%
– Every 60s.
– Add 10# from last week if you were fast on all 5 sets.

2) Seated Box Jumps
– 25 Total Jumps.
– Rest 60s.

METCON:
AMRAP 18:00:
18 Russian KBS (62, 44)
9 Goblet Squat (62, 44)
200m Run

AFTER PARTY:
5:00 Group Foam Rolling.
– Prioritize hamstrings, IT Bands, Quads, Lats.
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
12 Days of Christmas BootCamp WOD
*Performed like the song*
With a partner, complete:
1) 100M Run
2) Man Makers w/DBs
3) Box Jumps/Step Ups
4) DB Thrusters (25, 15)
5) Burpees
6) Knee to Elbow/Chest
7) Bicep Curls w/DBs
8) Plank Ups
9) Jumping Jacks
10) Lunges
11) Sit-ups
12) Slam Balls (20, 15)
*Split work as needed*
*30:00 Time Cap*

AFTER PARTY:
5:00 of Static Stretching

QOD: Which American state in the early nineteen hundreds was the last to declare Christmas a legal holiday?

12.21.16 Wednesday


STRENGTH/SKILL
Weighted Multi Grip Pull-ups + Negative: 5 x 3-4 + 2s negative.
– Rest 2:00
– Bodyweight: Accumulate 20-25 Reps
– Partner Assisted: 5 x 5
– Rest 2:00
– Start with wide grip pull-ups x 2 sets, Shd width grip x 2 sets, chin-up grip x 2 sets.

METCON
“Row Push” (Time)
For time:
Row 1k
100 Push Press (75, 55)
*12:00 Time Cap*
Rx+:(95, 65)

AFTER PARTY:
50-100 Banded Push Downs
50-100 Banded Pull Aparts
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
5RFT:
200M Sandbag Carry
10 Lunges w/Sandbag on Back Rack
200M Run
10 Bent Over Row w/Sandbag
*20:00 Time Cap*

AFTER PARTY:
Plank Off! Who can hold the longest plank?