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Wods 12.28.15 – 1.3.16

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[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”New Stuff at CFSB” parent_id=”” id=”” class=”” style=””]NUTRITION – WHOLE90 NUTRITION CHALLENGE PREREGISTRATION IS UP

CLASSES – Crossfit Open Prep Class and Programming – Click here for Details

STARTING CROSSFIT – January Fundamentals Begins Soon!

MOBILITY CLASS – 4 Weeks to less upper body pain – Begins Thursday January 7th

SAVE THE DATE – PARTY! – CFSB Holiday Party – Saturday Jan 23rd ***Click for Details***

FREE – Whole Foods Grocery Store Tour

ARTICLE – Our Own Carl Case’s Article On Power Athlete HQ – Speed 101 – The Arm Swing

VIDEO – Rowing Clinic Video with Kendra 

CLOSINGS – Holiday Closings and Hours

NEW CLASSES! Kids and Teens training has begun! click here for details

Holiday Food/Supply Drive – We could use your help! SMBHC Holiday Drive

Rehashing Open Gym Rules – Schedule – Prices[/accordion_item][accordion_item title=”Monday 12.28.15″ parent_id=”” id=”” class=”” style=””]Monday 12.28.15


Every Minute on the Minute for 20 minutes

Odd Minutes – Power Clean + Hang Power Clean + Push Jerk 225/150

Even Minutes – 4 Burpees over the bar



Priority today is on the weightlifting portion, consistent technique at a relatively high percentage is what we are looking for.

Weightlifting portion is “beat the coach” rules. Select your starting weight, you cannot move up from your starting weight. If you strip weight off, you cannot add it back on, your score for the weightlifting portion is the weight you have left on the bar at the end.

The Burpees over the bar aren’t meant to be super extensive (or at least aggressive enough to tax the weightlifting movement) it just winds up being 40 within the 20 minutes, which isn’t a terrible amount, but enough to keep your heart rate moving on the off minutes. Work on a good landing position and finding a rhythm with the movement.

Goals for the weightlifting? Percentages are hard for a lot of you newer people, 65-75% of your 1rm Clean and Jerk is a good place to look at, but for most this will be based off of feel, heavy and fast but you should be able to remain aware of what you are doing during the lift.[/accordion_item][accordion_item title=”Tuesday 12.29.15″ parent_id=”” id=”” class=”” style=””]Tuesday 12.29.15

A. Tumbling Warm Up

  1. Shoulder Roll to Kneel
  2. Forward Roll to Stand
  3. Quick Shoulder Rolls
  4. Quick Forward Rolls
  5. **Break for Kick Up To Handstand Series**
  6. Pike Position to Roll
  7. Kick Up with Spotter to Forward Roll
  8. Cartwheel

B. Gymnastics Strength

Handstand Push Up 3x Max Reps

C. Conditioning


150 Wall Balls for Time

10 Minute time cap


Tumbling: Come into this with an open mind, I saw a lot of the tumbling last week, we should practice it more, were my general thoughts on watching it. These are basic primal movement patterns. Rolling, being inverted, crawling a bit, learning how to fall correctly. Athletes have the opportunity to increase relative strength, strength endurance, mobility, proprioception, kinesthetic awareness, and more.

Handstand Push Ups: Don’t think I can’t see you doing those Handstand Push Ups the wrong way – and don’t get mad if I come through and pull you back a  progression or two, If you don’t want us to stop you – do them right and we won’t have a problem 😉  Put a blocker if you need to, make sure you are putting your head in the correct position – if you aren’t in a good position it allows you to get way ahead of where you should be at. Note Carl Paoli’s Tripod position here.

For Karen: Try to pick a scaling that allows you to finish all 150 in the time cap (or damn close). I don’t want to see you at under 100 wall balls at the 10 minute mark. Intentions are conditioning here, not struggling to hit the wall with too heavy of a ball.

[/accordion_item][accordion_item title=”Wednesday 12.30.15″ parent_id=”” id=”” class=”” style=””]Wednesday 12.30.15

16 Minute Amrap

60 Cal Row

40 Toes to Bar

20 Deadlifts 225/150

40 Pull Ups

60 Ball Slams 40/30

Max Double Unders in time remaining



A lot of stuff here today, any time you are faced with a multi movement chipper with a higher rep scheme, scale back to movement patterns and weight you are VERY comfortable performing. No extensive notes today, just come up with a game plan and try to guess where you’ll end up in this workout based off of your ability level and scaling.[/accordion_item][accordion_item title=”CLOSED (CHECK BLOG FOR OPEN GYM HOURS ) Thursday 12.31.15″ parent_id=”” id=”” class=”” style=””]Thursday 12.31.15

Hey all, we are closed today, look to the blog the night before, I’ll be posting open gym hours to let everyone know when they can come in and train![/accordion_item][accordion_item title=”CLOSED (CHECK BLOG FOR OPEN GYM HOURS ) Friday 1.1.16″ parent_id=”” id=”” class=”” style=””]Friday 1.1.16

Hey all, we are closed today, look to the blog the night before, I’ll be posting open gym hours to let everyone know when they can come in and train![/accordion_item][accordion_item title=”Saturday 1.2.16″ parent_id=”” id=”” class=”” style=””]Saturday 1.2.16


7 Minute Amrap

3 Push Jerks 155/105

3 Box Jumps 30/24

6 Push Jerks 155/105

6 Box Jumps 30/24

9 Push Jerks 155/105

9 Box Jumps 30/24


Move up the ladder as high as you can by 3’s in the time allotted.



We typically set you into just a “shoulder to overhead” or “push press” Today, I want push jerks for each one, whether you feel you can push press it or not.

this is a higher box jump, so just be careful[/accordion_item][accordion_item title=”Sunday” parent_id=”” id=”” class=”” style=””]Sunday 1.3.16


Every Minute on the Minute for 21 Minutes

:35 Seconds to get 1 Down and Back Plate Push

:35 Seconds Muscle Ups

:35 Seconds Full Snatch 135/95



We will be playing with Muscle up transitions today – and having a talk about where you are with muscle ups, where you want to be, and how to get there – then a nice long Olympic Weightlifting Warm Up



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