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Monthly Archive for: ‘November, 2017’

  • 11/27/2017


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    1:30 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    Into…

    1:00 Moderate Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Fast Row

    5 Strict Presses

    5 Front Squats

    5 Stiff-Legged Deadlifts

    5 Thrusters

    Weightlifting

    Thruster (3 x 8 x Heavy as possible)

    Metcon

    “Eikcaj” (Time)

    For time:

    30 Pull-ups

    50 Thrusters (45/35)

    1,000 Meter Row

  • HAPPY THANKSGIVING!!


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    1:00 Light Row

    5 Slow Pushups

    10 Slow Air Squats

    :30s Alternating Warrior Squats

    2 Rounds:

    1:00 Light Row

    :30s Plank Hold

    15 Banded Good Mornings

    20 Abmat Sit-Ups

    Modified Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Deadlifts

    Metcon

    GOBBLE GOBBLE (Time)

    Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

    For Time:

    Angie’s House

    20 Pull-ups

    20 Push-ups

    20 Sit Ups

    20 Air Squats

    Helen’s House

    400 m Run

    21 Kettlebell Swings 53/35

    12 Pull-ups

    Fran’s House

    21 Thrusters 95/65

    Nancy’s House

    400 m Run

    15 Overhead Squats 95/65 lbs

    Grace/Isabel’s House

    20 Ground To Overheads 115/80lbs

    Kelly’s House

    400 m Run

    30 Box Jumps 24/20

    30 Wall Balls 20/14

  • 11/22/2017

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    3 Round:

    1:00 Light Row

    5 Push ups

    10 Slow Air Squats

    :30s Alternating Warrior Squats

    Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Power Clean and Jerk (5 x 1 x Heavy single)

    Metcon

    Gwen (Weight)

    Clean & Jerk 15-12- and 9 reps

    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
    Power cleans or cleans.

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