CrossfitHeights

One of the best...

  "Defeat is not defeat unless accepted as a reality-in your own mind."-Bruce Lee

 

Here we see on the best at work. His technique is exceptional but that has come with years of practice. Lets get some heavy snatch work on today and then kill this WOD.

 

Announcements:

1.  Memorial Day, May 28th there will be only one WOD at 10am, so come on in and lets crush a special hero WOD.

2.  Starting Friday for the summer we will only have Friday evening Wods at 4:30pm and 5:30pm, we will resume the 6:30pm wod after Labor day.

                                                     Thank You

Friday

Strength

Snatch 8x2 @ 85% 1RM

Skill / Agility

OFF

WOD

Row 2000m-1500m-1000m

Then..

21-15-9

Double Unders (x3 Singles)

Mt.Climbers (L+R=2)

Cool Down

Foam Roll, LAX Ball, Band Stretch

 

Muscle Ups..

"It's so hard when I have to, and so easy when I want to."

 

Severl people in the gym have been getting muscle ups lately. Today is a great chance to try and do as many muscle ups as you can and if you start to fail switch over to pull ups/dips. This video is showing us one of the top female competitors out there and she has great form on her muscle up. 

Announcements:

1.  Memorial Day, May 28th there
will be only one WOD at 10am, so come on in and lets crush a special hero
WOD.

2.  Starting Friday for the
summer we will only have Friday evening Wods at 4:30pm and 5:30pm, we will
resume the 6:30pm wod after Labor day.

                                                    
Thank You

Thursday

Strength

Off

Skill / Agility

40 yd dash

*3 attempts to achieve your fastest 40 yd dash time

WOD

Get as far as possible in 8 minutes:

1 Muscle Up

1 C&J (155/100)

2 Muscle Ups

2 C&J

3 Muscle Ups

3 C&J

Etc..

*1 Muscle Up = 3 Pull Ups/Dips

Cool Down

 Plank- Accumlate 5 minutes total.

 

Wed

"Once you replace negative thoughts with positive ones, you'll start having positive results."

Here we can see a great example of an overhead squat.

In this picture we can see an example of can incomplete or faulty overhead squat.

Alright everyone, time to get better. For our overhead squats lets make sure we get the full range of motion. (ROM) Dont sacrifice ROM for weight. If we arent getting the full ROM then we arent improving. If we arent improving then whats the point? So if you cant hit the full ROM then drop the weight until you can perform the movement correctly. If you are still having problems then get a box and perform overhead squats to a box with light weights. 

Announcements:

1.  Memorial Day, May 28th there
will be only one WOD at 10am, so come on in and lets crush a special hero
WOD.

2.  Starting Friday for the
summer we will only have Friday evening Wods at 4:30pm and 5:30pm, we will
resume the 6:30pm wod after Labor day.

                                                    
Thank You

 

Wednesday

Strength

Weighted C2B Pull Ups

4x3

Skill / Agility

Off

WOD

3-2 Rds. 

4 Min. Cap

10 OH Squat (135/90)

30 Double Unders (x3 Singles)

*If you dont complete all of the rounds within 4 minutes your score will be total reps acheived.

Cool Down

Run/Row for 10 minutes at your own pace.

Tuesday

"I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man."

Over 20 people showed up for the 4:30 class yesterday. The gym had a great competitive atmosphere and everyone killed another warped benchmark. Lets keep it up!

Tuesday

Strength

Off

Skill / Agility

Battle Ropes

5 Sets

Work for 15 seconds.

WOD

For Time:

6-8-10

Banded Situps

Double Lunge Tuck Jump

Then...

15-12-9

Burpee Box Jumps (20"/20")

T2B

Then...

21-15-9

Knee Jumps (Full Hip Extension)

Hollow Rocks

*Banded Situps will be explained before the WOD. No more than a red band will be used.

Cool Down

30 Wall Balls for time. (10ft/9ft)

 

Isabel & More...

"Hold yourself responsible to a higher standard than anyone else expects of you. Never excuse yourself."

Last week we had some great efforts. The PR board is starting to get full. Lets fill that thing up and make it spill onto the next board!

Monday

Strength

Spend 20 minutes finding a 3RM Back Squat 

Skill / Agility

Off

WOD

For Time:

21 Dips

200m Sprint

15 Dips

200m Sprint

9 Dips

200m Sprint

Then..

"Isabel"

30-20-10 Snatches (135/90)

*The bar for snatch will be assembeled after you have completed all of the dips and running. This means the bar and weights will be laid out but the weights and collars will not be on the bar yet. You will have to put the weights on the bar in a fatigued state.

Cool Down

Foam Roll, LAX Ball, Band Stretch

 

Saturday

 "I cannot give you the formula for success, but I can give you the formula for
failure, which is: Try to please everybody."

 

 

 I love the elevated view of of a big class giving it their all during a WOD, awesome work guys!

 

Announcement:

Open House Today!!

1.  Saturday May 19th will be our Open House, there will be a 12 noon WOD, followed by food and fun.  There is a sign up board in the gym for people to help with side items, please check it out.  Please bring your drink of choice.

Feel free to bring friends and family in to check out the new gym!

Remember there is no 9 am or 10 am class today only 12 noon.

2.  There will be no Friday 6:30pm class so we get get set up for the open house on Saturday.

                                         Thank you

Saturday

Strength

Off

Skill / Agility

Off

WOD

 "Partner Up"

200m Overhead med ball carry(20/14)

50 Pull Ups

40 Sit Ups

40 Push Ups

50 Push Press(95/55)

50 Box Jumps(24/20, must alternate every other jump with partner until finished)

50 Kb Swings(1.5/1)

40 Med Ball Cleans(20/14)

40 T2B

50 Squats

200m Overhead Med Ball Carry

  * One person must carry the med ball over head 100m before passing to partner.  If they have to stop they both must stop until partner completes the 100m

 * Reps must be split equally with partner. 

CoolDown

Lets Party

 

 

Friday

 "In the confrontation between the stream and the rock, the stream always wins -
not through strength, but through persistence."

 

 Ashley and Danielle working on their Snatch during the strength portion of a wod, looking good ladies!

Announcement:

Lets Get Ready To Party

1.  Saturday May 19th will be our Open House, there will be a 12 noon WOD, followed by food and fun.  There is a sign up board in the gym for people to help with side items, please check it out.  Please bring your drink of choice.

Feel free to bring friends and family in to check out the new gym!

There will be no 9am or 10 am Saturday class only 12 noon for a WOD.

2.  There will be no Friday 6:30pm class so we get get set up for the open house on Saturday.

                                         Thank you

Friday

Strength

OHS 5x3

Record heaviest set 

Skill / Agility

Off

WOD

For Time:

Buy in

40m Prowler Push(90/45lbs)

-----------------------------------------

21 SDHP(95/65)

9 Ball Slams

15 SDHP

15 Ball Slams

9 SDHP

21 Ball Slams

-----------------------------------------

Cash Out

40m Prowler Push (90/45lbs)

  

*The Start of the wod will be staggered every 10 seconds for the sled.

*The last sled push will be first done on a first to come first to push basis, there will be no time deduction if you have to wait a few seconds for the sled.  Just be the first done and you won't have to worry about waiting!

Cool Down

5 Min Squat Test

Thursday

 "Throughout the centuries there were men who took first steps, down new roads,
armed with nothing but their own vision."

 

 I wonder what the new neighbors think when they see 20+ people running up and down the road in between lifting and throwing around some heavy weight.  Welcome to CrossFit guys, feel free to come in and join in on the fun!!

Announcement:

1.  Saturday May 19th will be our Open House, there will be a 12 noon WOD, followed by food and fun.  There is a sign up board in the gym for people to help with side items, please check it out.  Please bring your drink of choice.

Feel free to bring friends and family in to check out the new gym!

2.  There will be no Friday 6:30pm class so we get get set up for the open house on Saturday.

                                         Thank you

Thursday

Strength

Weighted Dips 5x3

3 second count on the way down, then explode up.

Keep weight the same for all 5 sets

Skill / Agility

Off

WOD

 AMRAP in 4 mins

15 Wall Balls

25 Double Unders

Rest 2 mins

AMRAP in 4 mins

5 Calorie Row

20 Push Ups

Rest 2 mins

AMRAP in 4 mins

25 Squats

25 Foot taps on 20"Box

Record total rounds and reps

Cool Down

 5 Turkish get ups(rt arm+lft arm =1)

Wednesday

 "You can dream a little dream or you can live a little dream. I'd rather live it, because dreamers always chase but never get it."

 

 Kristen shows some great depth at the bottom of her over head squat during last Saturday's WOD.  Awesome work!

 

Announcement:

1.  Saturday May 19th will be our Open House, there will be a 12 noon WOD, followed by food and fun.  There is a sign up board in the gym for people to help with side items, please check it out.  Please bring your drink of choice.

Feel free to bring friends and family in to check out the new gym!

2.  There will be no Friday 6:30pm class so we get get set up for the open house on Saturday.

                                         Thank you

Wednesday

Strength

OFF

Skill / Agility: As A Group

10 Lateral Bar Jump Overs

10m Sprint

10m Back Peddle

10m Sprint

3 Rounds

WOD

5 Power Cleans(155/95)

10 Burpee Pull Ups

15 KB Swings(1.5/1)

400m Run

Rounds 4-3-2 

Cool Down

 50 Weighted Sit Ups (45/25)

Setting World Records

 

 "Being defeated is often temporary, giving up makes it permanent."

 

Josh is a massage therapist and spent the weekend at the regional CrossFit competition working on the athletes helping them recover from some pretty brutal wods.  Josh got a great photo of some the two baddest crossitters in the world, Rich Fronning and Dan Bailey.  These guy set world records all weekend.  One of the most impressive performances was Dan's 1:35 "Diane" time! Today sounds like a great day to see if anyone can come close to that, double Dan's time would be 3min 10sec and that would be crazy good.  Lets give it are best effort.

Announcement:

 1.  Saturday May 19th will be our Open House, there will be a 12 noon WOD, followed by food and fun.  There is a sign up board in the gym for people to help with side items, please check it out.  Please bring your drink of choice.

Feel free to bring friends and family in to check out the new gym!

2.  There will be no Friday 6:30pm class so we get get set up for the open house on Saturday.

                                         Thank you 

Tuesday

Strength

This will be done after the WOD today

Bench Press 5x3

Immediately following each set you will do 5 dead hang Chin Ups

Skill / Agility

Off

WOD

"Diane"

Deadlifts(225/155)

HSPU's

21-15-9

Cool Down

Partner Up

As a team Row 1600m, alternating every 15 Pulls

These should be an all out effort as you will get rest while your partner rows