CrossFit: July 31, 2015

TGIF CrossFitters!

I hope everyone has enjoyed our first week of the new programming! Get some great rest and relaxation this week and be ready for more next week!
-Coach Nate

Strength: Hatch Day 2  (20+ Mins)
B. Sq: 10 @60%, 8@65%, 8@70%, 8@75%
F. Sq: 5@60%, 5 @ 65%, 2×5 @ 70%

WOD: For Overall Time
4x500m Row
-Each Row must be faster than the last. We’re going for negative splits on each

CrossFit: July 29, 2015

Miss any of the 2015 CrossFit Games action? Check out the Day at the Games Post Show Above or all of the recorded footage on CrossFit’s YouTube Channel.

Today’s focus is more about being in balance with your own body and movements. Not a “tester” of any kind or competition, more based on your own athleticism and strength.

Skill Development: Double Unders

Perform the Following for 4 Rounds:

A1) Front Rack Lunges (30% Front Squat Max) x 12 Steps
A2) Deficit Push-Ups (45’s/ 25’s)- Strong Focus on Keeping a straight midline!
A3) 30/15 Double Unders
A4) Bent-Over Row w/ DB’s x 8 each Arm.

-Rest 30 seconds between movements
-Rest 1 Minute Following A4 before starting A1 again.

Have an InstaGram? Be sure to follow us and our community @LiveTrainPerform

CrossFit: July 28th, 2015

Saturday Seminar Series will be coming soon! I’m compiling a list of various topics to cover for a series of lectures, demonstrations, and workouts. However, I want to hear from YOU! What do you want discussed, shown or demonstrated. Where do you feel you lack in understanding of certain elements of the classes or your own fitness path? Comment below or on our Facebook Post so I can put together a kick ass series to help take our training and knowledge to the next level!
-Coach Nate

Pre-WOD:
-Partner Relay + Banded Running
-Banded Lat Stretch

WOD: 5 Rounds for Time/Reps

400m Run
-Rest 1 Minute
ME Pull-Ups (Kipping/Strict Banded/Ring Row with Tempo)
-Rest 1 Minute

Post-WOD:
-Kettlebell Shoulder Setting (2 Minutes ea. Arm)
-Calf/Hamstring Barbell Roll Out

Have a friend interested in trying CrossFit? Now they can with no financial commitment! Starting tonight we have our Free Introduction Classes at 6:30pm. Follow this link to find out more!

Barbell Club: July 26, 2015

This is one of the FEW days that CrossFit and Barbell club will completely coincide. You are more than welcome to come to the other classes to get work done OR a little bit of extra work during Barbell club this evening. Up to you!

 

Pre-WOD: ABC’s Of Weightlifting Warm-Up + CrossOver Activation Series

WOD: 12 Minute EMOM For Load

1 Power Snatch + 1 Overhead Squat
-If Mobility Lacks for Overhead Squat, have a separate bar/PVC. Perform a Power Snatch, put your bar down, then proceed to do 3 Sotts Press with your empty bar/PVC.

Strength: Squat Week 1 Day 1

Back Squat: 10 @ 60%, 8@70%, 6 @ 75%, 4 @ 80%
Front Squat: 5 @ 65%, 3×5 @ 70%

Pause Push-Press: Build to a 3RM, then 3×5 at 90%

 

CrossFit: July 27, 2015

This week marks the beginning of our new training regiment. If you have any questions during the next few months, please do not hesitate to shoot me an e-mail. I’ll be happy to explain reasoning, scales, or any assortment of concerns you might have. I’m looking extremely forward to watching all of you grow as athletes, achieve goals, and write new ones!
-Coach Nate

Warm-Up: Partner MB Toss+Squat Mobility Series

Strength: Squat Week 1 Day 1

Back Squat: 10 @ 60%, 8@70%, 6 @ 75%, 4 @ 80%
Front Squat: 5 @ 65%, 3×5 @ 70%

Pre-WOD: ABC’s Of Weightlifting Warm-Up + CrossOver Activation Series

WOD: 12 Minute EMOM For Load

1 Power Snatch + 1 Overhead Squat
-If Mobility Lacks for Overhead Squat, have a separate bar/PVC. Perform a Power Snatch, put your bar down, then proceed to do 3 Sotts Press with your empty bar/PVC.

CrossFit: July 24, 2015

downloadAwesome job and thank you to all the athletes who came in yesterday! Cheering one another one, sticking around to support other heats and athletes, and just going crazy on the Pain Train! Well done!

WOD: For Reps

Complete as many reps as possible in 8 minutes of:
115-lb/75lb Shoulder Presses
Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:
205-lb/115lb Hang Power Cleans
Each time you break, perform 30 squats

 

Been looking for some insight into your nutrition? Shoot me and e-mail at NateBacott@gmail.com and I’ll be happy to go over our Macro-Nutrient Lecture and Worksheet with you!

 

CrossFit: July 23, 2015

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Jonne Koski lead after the Paddle Board/Swim Event, but it’s a long week of competition! Head on over to the CrossFit Games Website to keep up on the leaderboard of Rx Male, Female, Teens, and Masters!

Tester Day! As we come into our new programming block next week, please be sure to be logging your results as often as possible. For today’s WOD, we will be having Rolling Heats. Basically, as you show up you will be put into a time assignment to do the WOD. We can only have 2 athletes go at a time so I appreciate everyone’s flexibility on this one. Best of luck!

WOD: “Pain Train” 5 Rounds For Time
5 Burpee Box Jumps (30/24)
25m Sled Push