1.06.17 Friday

5:30PM class tackled a quick WOD after a max effort 1 mile run!
Clean and Jerk: Work up to a 1RM
– Rest 2:00
– If power clean is better you can opt for using PC vs full clean.
– Technique work for beginners

For Time:
60 Burpee Box Jumps (24,20)
*6 KBS EMOM (70, 53)
– 12:00 Cap
– Scale KB wt as needed or to Russian KBS.
– Scale burpee box jumps to 50 Regular Burpees
**This workout starts with 6 KBS**

Banded High to Low Chop: 3 x 8

QOD: If you could see any CF movement in the In House Competition WODs, what would it be and why?

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!

08.29.16 Monday

Ladies getting their row on during 5:30 PM class last week!
Ladies getting their row on during 5:30 PM class last week!

Clean and Jerk: 6 x 2
Add weight each set if form permits up to a heavy double. Any style clean permitted today. Rest 1:30.

AMRAP 8 Min:
10 Deadlifts (225, 155)
10 Burpees

50-100 Banded Leg Curls
Deadbug + Reverse Crunch: 3 x 10
Rest 90s.

Trivia QOD: Which team has the highest total number of wins in the NCAA D1 Football Bowl Division?

07.15.16 Friday

Coach Michael and JoAnn posing for picture after a great BootCamp WOD!
Coach Michael and JoAnn posing for picture after a great BootCamp WOD!

5:00 to devote some tissue work to wherever athletes are most sore.

Power Clean + Front Squat (8 x 1 + 2 @75%). Every 90s.

3 RFT:
10 Clean and Jerk (135, 95)
15 T2B

KB Lunges: 3 x 6 ea. Rest 60s.
50-100 Banded Leg Curls

Trivia QOD: What is the state pepper of Texas?

04.08.15 Wednesday

Matthew Abbate
Matthew Abbate

Today’s WOD is in honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Mobility and Clean & Jerk Review

Run 1 mile
21 Clean & Jerks (155/105#)
Run 800m
21 Clean & Jerks (155/105#)
Run 1 mile
6:00am CFLite Class
For Time:
Row 1000m then
50 G2OH w/ Plate (45/25#)
50 Russian Twists w/ Plate
50 Box Jumps (24/20″)’

QOD: Have you or someone you know ever served in the military? If so what branch?

02.11.15 Wednesday

Oly Class getting it done!
Oly Class getting it done!

Station #1: DU’s
Station #2: Sit Ups
Station #3: Push Ups
Station #4: Flutter Kicks (2 kicks=1 rep)

In 13min:
Buy in: 1 Mile Run,
Then in remaining time AMRAP of:
Clean and Jerk @ 75% 1RM
Score is total number of C&J
6:00am CFLite Class
20min AMRAP
10 DB Front Squats
10 DB Lunges
10 DB Push Press
10 DB Box Step Ups (DB at sides)

Special Timing:
40 seconds of work / 20 seconds of rest.   Perform movements and reps (in order) during each 40-second work interval.  No work is performed in the 20-second rest period. 
For example, if you finish the DB Push Press and are on Rep 2 of the Dumbbell Box Step Ups at the end the first 40-second work interval, you will rest 20 seconds, and you will begin the next 40-second work interval on Rep 3 of the Dumbbell Box Step Ups.

QOD: Running vs Lifting…which do you prefer?

06.07.13 Friday

Clean & Jerk 5-4-3-2-1

12 Min AMRAP
5 Clean & Jerk (70-75% 1RM)
200m Sprint