Thursday – 072414

Happy Birthday Sharon!

Happy Birthday Sharon!

Strength
Push Press
Find your 1 rep max.
You have 18 minutes to complete.

Workout of the Day
“Jack”
As many rounds as possible in 20 minutes of:
10 Push press (115 lbs)
10 Kettlebell Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post your scores to the Whiteboard.

Wednesday – 072314

Showing the cuter side of eXalted today!

Lincoln and Sawyer getting some post WOD cuddle time in with Guinness.

Chest-to-bar Progression
7 sets of 7 chest-to-bar pull-ups with 50 seconds rest

Endurance
3 x 800 meter runs

Rest same time as length of run, try to keep all runs consistent. That means don’t come out of the gate too hard. Score will be total time, including rest.

Weakness Training
If time permits and you want to work on something, today is the day. We had a lot of first pull-ups happen last week!

Post your scores to the Whiteboard.

Tuesday – 072214

New Olympic lifting cycle begins!

New Olympic lifting cycle begins!

Strength
Every 2 minutes for 14 minutes (7 sets) – 1 Snatch
% – 55, 65, 70, 75, 80, 85, 90

Workout of the Day
“Death by AMRAP”
Every 2 minutes complete a 3 Wall Ball (30/20) ladder, then in the remaining time:
AMRAP
5 Toes to Bar
10 Push-Ups
25 Double Unders

You will only use 30/20 if you can Rx everything.

At 3,2,1, GO you will do 3 wall balls then begin the AMRAP. At the 2 minute mark you will stop where you are in the AMRAP and complete 6 wall balls then continue where you left off in the AMRAP. At the 4 minute mark you will stop the AMRAP again, complete 9 wall balls then continue where you left off and so on. Your workout ends when you cannot complete the required number of wall ball, but it will be capped at 22:00 minutes (if you complete the 33 wall balls at 20:00, that’s 198 in case you’re wondering).

Post your scores to the Whiteboard.

Monday – 072114

DSC_1729[1]

With the eXpansion came the return of rope climbs! They are a huge part of CrossFit and you can be sure if you come to eXalted you will be taught the safest, most efficient manner in which to climb.  Learning to climb the rope and getting your first climb is a huge accomplishment and shows a genuine improvement in strength and mental toughness.

Some news on Josh’s latest Olympic cycle that starts today: We are adding a third day to the cycle every week.  Now, Josh will be available for “open gym” at 5 o’clock on Fridays.  If you want, you can come in and work on something more focused with Josh and/or Daniel to improve.  Please realize this is NOT personal training time and there might be several people there.  Also, in order to get the Barbell Club off and running, we will run a discount on the normal membership for those who sign up for the Olympic class.  There are currently about 12 people signed up for the class and it is capped at 15.  We have also fielded some questions about the increase in cost.  With the new cycle comes the use of the new platforms, competition plates, and most importantly, video analysis.

EMOM
5 Rounds
In 2 minutes perform 5 Front Squats + 1 Split Jerk @ 65% Front Squat (from the ground)
then,
In 1 minute AMRAP strict CTB (a small band may be used if you can already do kipping CTB AND strict pull-ups)

You score is load used and total pull-ups.

Workout of the Day
21 Clean and jerks (135/93)
400 meter run
15 Clean and jerks
400 meter run
9 Clean and jerks
400 meter run

Post your scores to the Whiteboard.

Friday – 071814

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Congrats Liz!

Strength
Back Squat
5×5
-warm up to 75% of your 1RM, this will be your first working set (out of 5). Plan on getting to about 85%.

Workout of the Day
3 minutes max calories on the Assault Bike
Rest 1 minute
3 minutes max ring dips – MU into rings (sub hand release push-ups)
Rest 1 minute
3 minutes max calories on the rower

We will run this in waves, everyone will start on the Assault Bike.

Post your scores to the Whiteboard.