Friday – 062014

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Kevin from the 6 a.m. crew gets his first muscle-up!  Easy work my man!  And yes this was done on a Weakness Wednesday, the perfect day to learn muscle-up progressions.

Strength
Push Jerk
Find your 2 rep max.
You have 18 minutes.

Workout of the Day
AMRAP in 4 minutes of box jumps (30/24)
Rest one minute
AMRAP in 4 minutes strict handstand push-ups
Rest one minute
AMRAP in 4 minutes Wall-balls (30/20)

Record each movement separately.

Post your scores to the Whiteboard.

Thursday – 061914

eXalted Kids 4:00 class on Tuesday!

eXalted Kids has begun!  9:30 a.m. and 4 p.m. on Tuesdays and Thursdays.  Here is the 4 o’clock class doing some squat practice with Kids coach Brittani!

Warm-up
Row 1000 meters. This is NOT for time, the WOD will START promptly at 20 minutes after the hour. That means 3-2-1 GO will be said at 20 after, set-up should have already been completed.

Workout of the Day
4 Rounds for time
40 Double-unders
30 Kettlebell swings (53/35) Rx+ (70/53)
20 Pull-ups (Rx+ Chest-to-bar)
10 Front squats (155/113) Rx+ (185/133)
400 meter run

Rest 2 minutes between each round. Score is total time, don’t subtract the rest.

Post your scores to the Whiteboard.

Wednesday – 061814

New member, Kevin!

New member, Kevin!

Olympic
CrossOver Symmetry Activation, then
3 Position snatch + Overhead squat 1-1-1-1
High hang/above the knee, below the knee, and floor.

You must snatch the bar, then perform an extra overhead squat after each position. You may reset after the overhead squat. Meaning you may drop the bar as long as you reset within 3 seconds when moving to the next position.

Weakness Training
3 rounds NOT for time:
Accumulate one minute L-sit
Accumulate one minute holding top position of ring dip with rings turned out
Accumulate holding bottom position of back squat with 135/93 on your back (do not hold this longer than 15 seconds at a time no matter how strong you feel, no lifting shoes, focus on staying SUPER tight and UPRIGHT)

Or

Weakness EMOM/practice what you hate seeing in WODs a.k.a. your weaknesses.

Post your scores to the Whiteboard.

Tuesday – 061714

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Head coach Will Blackburn PR’s his thruster at 325# five months removed from recovering from an old back injury.  eXalted has a lot of experience of helping people recover from old/nagging injuries, especially when it comes to lower backs, shoulders, and knees.

Warm-up/Prehab
400 meter run (focus on midfoot strike, forward lean high turnover rate, etc.), then
3 rounds not for time:
20 Walking lunge hip flexor stretches (10 each leg, hold stretch for 5 seconds)
15 Hip extensions (use weight if possible)
10 PVC shoulder dislocates

Workout of the Day
EMOM for 20 minutes:
Every odd minute, perform 10 burpees
Every even minute, get AMRAP of calories on the rower in the first 30 seconds of the minute.

The burpees will be scaled as needed to make sure you can work the entire 20 minutes.  Your score is total calories rowed over the EMOM.

Post your scores to the Whiteboard.

Monday – 061614

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If you feel like nerding out and hearing the founder of CrossFit talk about the science, beliefs, and ideas behind CrossFit, take some time and check out this video.  If you don’t have time, skip to 17:55 to hear Coach Glassman talk about the definition of fitness.  Interesting stuff.

Strength
Thruster
Find your 1 rep max.
You have 18 minutes. This will be from the floor. If you are wondering why. . .

Workout of the Day
12-9-6-3
Thrusters (You will use 65% of just obtained 1RM thruster)
Muscle-ups

If you can’t do muscle-ups, you will do the same reps, but of strict pull-ups and push-ups.

Post your scores to the Whiteboard.