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UP gettin' down with TABATAs today.
Strong work on the Tabata today. Tomorrow, we get to run and do more body weight work. Run faster to get more reps!
6 rounds:
Every 2:30, run 400 m. then amrap
DU’s
Burpees
DU’s
Burpees
DU’s
Burpees
Score total Du’s & total burpees
Results from Monday
It's Beach Time! Get outside, move around, be awesome, be stoked.
We have the Dunk Tank coming back next weekend! See where you are in terms of Body Composition and continue to track your progress. They'll be coming back in August, and we'll be doing some testing of our own in the gym the next couple of weeks and will re-test in 3 months. In January we did a 30-day test, now it'll be closer to 90-days. Let's make 'em count!
Let's kick this Beach Season off with this body weight crusher.
Tabata
Pistols
Pull-ups
Air squats
Push-ups
Complete all 8 cycles before moving on to the next movement.
Coach Daigle taking a group of athlete though a front support primer. Better every day.
Just when you were thinking you wanted to squat again, Jenny knew you did. So here you go! Quad death.
For time
50 wall balls 20/14#
1K row
25 thrusters 95/65#
1. Where are you originally from?
Born and raised in Santa Cruz!
2. When and why did you start doing CrossFit?
2010 was my first workout in my neighbor’s back yard. I thought I was in pretty good shape, turns out I was not fit, nor could I squat! Sore for days doing some simple body weight movements.
3. When did you start coaching CrossFit?
After we opened the gym in 2013.
4. Favorite movement/skill to coach?
I know this will come as a huge surprise but I really love teaching the movements we cover in the Fundamentals class. Learn it right the first time and build from there. Hopefully our athletes that have only done CrossFit at UP will not even know what a bad squat feels like!
5. Is there one CrossFit movement/skill that you either can’t do or suck at?
Overhead squats. Hate ‘em.
6. What’s your “jam”?
Deadlifts, pull ups and double-unders are my favorite.
7. Weirdest or most surprising fact about yourself.
I played the harp as a child.
8. Favorite cheat meal.
Burger. Beer. Fries. Chocolate dessert.
9. What story does your family always tell about you?
Probably something about me being too nice?
10. Name something on your bucket list.
More travel to far off places. Open to the experience more than any particular destination.
11. What chore do you absolutely hate doing?
Sealing the trailer’s roof!
12. If you were immortal for a day, what would you do?
Surf huge waves, and skydive. Yes, in the same day.
13. If you could meet anyone, living or dead, who would you meet?
Alive: Dalai Lama- so much positivity. I’m really bad at meeting famous people with any sort of agenda, so I probably wouldn’t ask very good questions!
14. If you won the lottery, what is the first thing you would do?
Make sure my family is set up well, take a killer vacation and build an even more amazing facility that can provide outreach to our athletic community and younger generations.
15. What’s the hardest thing you’ve ever done?
Have kids and open a business (or two). Best and most purposeful effort ever.
16. What did you do growing up that got you into trouble?
Nothing:)
17. What’s the worst gift you’ve ever given/received?
I plead the 5th.
18. When was the last time you were nervous?
When I heard Milena may have broken her collar bone….. She did.
Dena and Nic gettin' low and goin' heavy.
Got Triceps? Appreciate them today because they may be of little use to you the next day or two. But hey, what are the chances we would use those muscles again on Fri or Sat, really.....
Workout of the Day
21-15-9-6-3
Burpees
Ring dips
Or EnduroWOD at 6:30pm
Endurance
3 rounds
1:00 double unders
1:00 db push jerk 30/20#
1:00 box jumps 24/20”
1:00 burpees
REST 1:00
Barbells and bodies in motion. Just another day at UP!
Return of the SQUATS! Beach booty time.
So for those who came in during Open gym and did squats today, I hope you have something left for tomorrow! We're getting down with some heavy squats. And you might see more squat movements on Friday. So, if you're looking to add some additional strength training this week, might I suggest a deadlift, press or bench.
Front squat
3-3-3
Back squat
5-5-5
Should you go high or low with your back squat? Well, see what is comfortable, it is a little different and each person has their own collection of levers and mechanics to have a preference. Check the video to learn about the differences.
Taking loaded carries to a whole new level. Leigh, leading the pack.
Tomorrow is one of those days you have to do. No, it doesn't look fun. Yes, it is at the other end of the fitness spectrum from where most enjoy being. Yes, that's it (well don't worry, there's plenty in the warm up to keep you busy and get your body moving). And yes, you could do this on your own. But, most won't. And, even if you did, you wouldn't do it as prescribed, "Max Effort." Running a 5k and running a 5k like you're trying to prove something to yourself are 2 different things. Prove to yourself that you've improved your fitness "across broad times and modal domains." After all, isn't that why we're doing CrossFit in the first place?
4.26.16
5K run- max effort
Listen to Coach Glassman talk about the three dimensional definition of fitness and health, and embrace the 5k.
http://journal.crossfit.com/2009/02/crossfits-new-definition-of-fitness-volume-under-the-curve-1.tpl
Everybody UP! Perfect practice leads to virtuosity.
We kick off Monday with some lucky numbers, 7 of everything. Not to spoil the rest of the week, but those squats won't be the last we see, so start greasing that groove.
7 rounds
7 pull-ups, strict
7 front squats 115/75#
If your pull up isn't where you want it to be, join the CF UP Pull UP Club! Check the program to the left of the White Board and/or ask a coach to help you progress.
Gettin' down with Cindy during the 5:30pm class. Mary was waiting for them, though.....
Tomorrow we mix powerful barbell with powerful forward motion. But hey, you get to rest!
3 rounds
20 power snatch 115/75#
400 m. sprint
REST :60
Bre and Brooke CRUSHING Grace today! Bre laid down the gauntlet by going RX and Brooke demonstrating a strong OH position!
Grace yesterday, today we get to mess with parts of Cindy AND Mary- get ready for the battle of the body weight "Girls." Or you can stay for Enduro and crush some big weights! Or you can do both, you know that, right?
7 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
REST 3:00
5 rounds of Mary (5 strict HSPU, 10 alt pistols, 15 pull ups)
Endurance
Skill- ring dip kip
AMRAP 18
60 DU’s
16 ring dips
12 deadlifts 205/135#
Carries are carries, even asymmetrical carries with 1 1/4 arms! Use what you can. Silvia, winning.
Tomorrow we load up for a quick little burner.
“Grace”
30 c+j for time
135/95#
Looks a little like this- if you're Dan Bailey. For the rest of us, it should be heavy, hard and take longer than this, so go for it, push your limits, and get after it.
5:30 class be swingin'! A WOD to make Dan John proud.
Today we spent a lot of time becoming more friendly with kettlebells, but our hinge and loaded carries are satisfied for a few days! Thankfully we don't have to grip much, even able to stretch out our hands with one move- thanks Jenny!
AMRAP 20
10 cal row
100 m. walking lunge
50’ handstand walk
Paulgetting an elevated view during last week's muscle UP workout.
Got some good ones this week, with a benchmark on Wednesday and a mix of two others on Thursday. As we become more proficient with the movements in CrossFit, we'll encourage you to challenge yourself with intensity. Yes, increasing strength and endurance will help improve your times, but the best improvements will come simply from adding intensity. What's that feel like? Push it through one the movement you have down and let us know where it burns.
AMRAP 13
30 KBS 53/35#
200 m. farmers carry (kb x 2)
Check out this video from StrongFirst on the KB swingIt all comes down to consistency and repeatability. Practice the "hike" to get things going, so that first swing sets the tone.
Lots going UP in the air today at CF UP.
What a great week of training! Friday is here, and even though we're going to hear "F#ing cardio," we want this to be different. We want these 2 events to burn like nothing else, envisioning you're trying NOT to get sucked over Niagara Falls and being chased by Godzilla. Rest in between, but push each past your point of comfort. Who can do >1500m on the rower and <2:30 on the run?
A: 5 min row for calories
B: 800 m. run for time
For homework: http://breakingmuscle.com/rowing/2-numbers-that-will-make-you-a-better-rower
1 down, 3 to go. Patch gave it all today, as did the rest our athletes!
0414
Skill- muscle-ups
2 rounds
15 muscle-ups
30 wall balls 20/14#
OR
Endurance at 6:30pm
5 rounds
20 db hang cleans 30/20#
20 box jumps
20 pull-ups
Some getting high, some getting inverted. Either way, their fitness is going UP!
Lots of lower body flexibility the last 2 days, now we go upstairs. If you took Daigle's Part 2 Handstand class last night, your OH position should be on point. If not, be sure to make Part 3 and 4 the next 2 Tuesday nights.
A: push press
5-5-5
B: 3 rounds
25 push press
50 DU’s
200m. run
Good idea or bad idea? Either way, these guys crushed it today. The Ellison Brothers and Eddie, post Open Gym Mash UP.
Today it was candlesticks, tomorrow we use all that ankle mobility. Nothing highlights your asymmetries, or builds brute strength, like the pistol.
A: pistol practice/ progressions
B: AMRAP 12
24 pistols
12 power cleans 135/95#
Locked and loaded during Wednesday's DL session. Notice we ran out of weights? I guess CF UP is getting stronger.
Last week we had many chances to reacquaint ourselves with the barbell. While we still have weighted movements, this week, we focus on you- bodyweight.
A: 5 min candlesticks
B:
1K row
50 T2B
1 mile run
How much you bench, bro? We cot some good time under that bar today.
With a healthy dose of barbell, we're back to skill work (double unders) and conditioning. Happy Friday!
4 rounds
60 Double- unders
400 m. run
12 burpees
Everyone UP! L-sits or pull ups, working on that body weight mastery. Gymnastics before weights.
And if you were just thinking about squatting again, here is your opportunity. After a fair amount of pushing, of course.
Bench press
5-5-5-5
Use heaviest # possible for each set.
5 rounds
21 cal row
15 push-ups
9 wall balls 20/14#, 10'/9'
OR
EnduroWOD
AMRAP 21
14 hang power snatch 95/65#
7 OHS
14 weighted step-ups 53/35# KB x 2,
20"/18"
RESULTS from Wednesday!
