Warm Up - 5 minute cap
5 rounds
3 Wallballs
6 PVC OH Squats
3 Tuck Jumps
Strengthcon - 20 minute cap
5x8 Muscle Ups
5x8 Handstand Push Ups
Metcon - 20 minute AMRAP
10 ring dips
10 kb snatch (#55/#35)
10 kb press (#55/#35)
Thursday, January 30, 2014
Wednesday, January 29, 2014
New Referral Program!
Refer a friend!
Get a friend signed up for an
unlimited monthly membership and get a $50 credit towards your monthly dues!
The friend must be a member for three
months before dues credit is applied.
***Cannot be combined with other
promotions***
***Friend must be paying standard
price ($115)***
January 30, 2014
Warm up: 5 minutes
Max KB Swings (#55/35)
Get as many as you can. These are American KB swings, so get them high!
Strengthcon: 23 minutes
Take 10 minutes to find your 3 rep max back squat
5x5
70% of 1RM Back Squats (Full range of motion!!!)
5x5
70% of 1RM Deadlift
These aren't supersets, finish backsquats before moving on to deadlifts!
Metcon : 22 minute cap
4 rounds
30 Toes 2 bar
20 burpees
10 pistols
Annoucements:
I'm sure most of you have heard of Kevin Ogar by now. If not, he is a CrossFit athlete from Englewood who was severely injured during a CrossFit competition earlier this month. On Saturday, CrossFit 719 is hosting a fundraiser and special WOD starting at 8am. One of the most important aspects of CrossFit is community,so we highly encourage that you guys show your support for a fellow CrossFit athlete! Although we are welcoming guests at Pick It Up this Saturday, we would love to have some of our athletes represent us during the earlier heats at 719. We have a longstanding commitment this Saturday morning, but we are hoping to get down to 719 as early as we can!
January 29, 2014 WOD
Warm-up: 8 Min AMRAP
20 Jumping Jacks
10 Inchworms
5 Jump Squats
Strengthcon: 15 Minute Cap
Strict Press - 5x6
Push Press- 5x6
There is no prescribed percentage today. The goal is to do every set unbroken. If you cannot do a set unbroken you have too much weight on the bar.
Metcon: Killer Kettlebells (25 Min Cap) 53/35#
6 Rounds
5 Sumo Squats
10 Bent Over Rows
20 Cleans
30 Russian Swings
20 Cleans
10 Russian Swings
5 Sumo Squats
* Every movement is to be performed with a kettlebell.
* Note the 40 swings per round
Remember this Saturday is time to get Ogar Strong!
ogarstrong
20 Jumping Jacks
10 Inchworms
5 Jump Squats
Strengthcon: 15 Minute Cap
Strict Press - 5x6
Push Press- 5x6
There is no prescribed percentage today. The goal is to do every set unbroken. If you cannot do a set unbroken you have too much weight on the bar.
Metcon: Killer Kettlebells (25 Min Cap) 53/35#
6 Rounds
5 Sumo Squats
10 Bent Over Rows
20 Cleans
30 Russian Swings
20 Cleans
10 Russian Swings
5 Sumo Squats
* Every movement is to be performed with a kettlebell.
* Note the 40 swings per round
Remember this Saturday is time to get Ogar Strong!
ogarstrong
Monday, January 27, 2014
January 28, 2014
Warmup: 7 MIN AMRAP
2 burpees
5 Single Leg RDL (BW)
10 pvc front squats
Strengthcon : 19 minute cap
4 Rounds of 6
single leg box jump (20/16)
Metcon: 15 MIN AMRAP- Use the same bar throughout
2 cleans (#115/95)
3 bent over rows
4 SDHPMobility: Thoracic Spine work - 6 Minutes
Sunday, January 26, 2014
January 27. 2014
Warm-up: 6 minute AMRAP
10 scissor jumps, 10 PVC C&J, 10 PVC OH Squat Jumps
Benchmark day!
Strenghtcon- 22 minute timecap
5-6-7-8-9-10
70% of 1RM Front Squat
70% of 1 RM Push Press
Metcon- 25 minute timecap
Angie
100 pullups
100 push ups
100 sit ups
100 squats
10 scissor jumps, 10 PVC C&J, 10 PVC OH Squat Jumps
Benchmark day!
Strenghtcon- 22 minute timecap
5-6-7-8-9-10
70% of 1RM Front Squat
70% of 1 RM Push Press
Metcon- 25 minute timecap
Angie
100 pullups
100 push ups
100 sit ups
100 squats
Friday, January 24, 2014
How low should you go?
Why
squat to full depth
More
power and strength in full squats:
- According to extensive research superior angle in squats have greater transfer effects than shallow squats.
- “Deep Front and Back squats guarantee performance enhancing transfer effects of dynamic maximal strength to dynamic speed strength capacity of hip and knee extensors compared to quarter squats.
Will
not hurt your knees:
- · Contrary to popular belief, research has demonstrated that the squat does not place excessive strain on the anterior cruciate ligament (ACL).
- This still applies even though compressive and shear forces to the knee have been shown to increase as knee flexion increases, reaching peak values near maximum knee flexion.
- Research has shown that the squat exercise produces significantly less anterior displacement when compared to the open kinetic chain exercises like the leg extension.
Positioning:
- There are many variations of the squat technique, including stance width, foot positioning, and squat depth.
- However, research indicates that the optimal squat technique is a wide stance ( with your feet shoulder width apart) with natural foot positioning, unrestrict- ed movement of the knees, and full depth while the lordotic curve of the lumbar spine is maintained with a forward or upward gaze.
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