Floor Presses? Hip Extensions!?

Announcement!!!!!

Schedule for next week! (11/19 - 11/25)

Monday: Normal

Tuesday: Normal

Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm

Thursday: No Classes

Friday: 10am Class, 11am Open Gym

Saturday and Sunday: Normal

WOD: 11/16/18


Shoulder press 3-3-3-3-3-3-3 reps

Db Floor Press 4 x 10

Deadlift 3-3-3-3-3-3-3 reps

Hip Extension 4 x 10


Thanksgiving Schedule

Announcement!!!!!

Schedule for next week! (11/19 - 11/25)

Monday: Normal

Tuesday: Normal

Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm

Thursday: No Classes

Friday: 10am Class, 11am Open Gym

Saturday and Sunday: Normal

WOD: 11/15/18

20 minute AMRAP of:
100-ft. walking lunge
30 Med-ball sit-ups, 20/14-lbs.
20 pull-ups

Overhead Squats!!!

WOD: 11/14/18

Overhead Squat 12-12-10-10-8-8 reps

21-15-9 reps for time of:
Overhead squats, 135/95-lbs.
Box jumps, high

Double-down!

WOD: 11/13/18

5 Rounds for time of:
50 Double-unders
15 Hang Power Snatch, 75/55-lbs.


Rest 5 minutes


5 Rounds for time of:
50 Double-unders
15 Hang Power Cleans, 95/65-lbs.

Veteran's Day

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All Classes will run as normally scheduled.

WOD: 11/12/18


Wade
For time:
Run 1,200 meters
Then, 4 rounds of:
  12 strict pull-ups
  9 strict dips
  6 strict handstand push-ups
Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

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Sunday Funday!!!

WOD: 11/11/18

"Bulger"

Ten rounds for time of:
Run 200 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups

Choose Two

WOD: 11/10/18


Choose two WODs, they will be completed separately with rest in between:

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All images taken from Google Images




Wall-balls!?

WOD: 11/09/18


Hang power snatch
2-2-2-2-2-2-2 reps

 

Karen

For time:
150 wall-ball shots


Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target

  A beautifully captured Wall-ball

A beautifully captured Wall-ball

CrossFit Podcasts

WOD: 11/08/18

4 Rounds for time of:
200m Dumbbell Farmer's Carry, 50's/35's
20 Push-ups, hand-release
20 Ring Rows

My Favorite CrossFit Podcasts

Podcasts are an awesome way to pass the time while driving to work, distract yourself while completing mundane tasks, or to entertain yourself! Here is a list of the CrossFit podcasts I have been listening to lately. All of these podcasts are free to listen to and download on the Podcast app.

Icon Athlete

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Froning and Friends

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Brute Strength

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Active Life

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New Member Thursdays!!!

WOD: 11/07/18

Hang power clean 2-2-2-2-2-2-2 reps

Complete as many rounds as possible in 12 minutes of:
7 box jumps, high
14 kettlebell swings, 70/53-lbs.

Don’t forget about New Member Thursdays.

If you have a friend, family member, significant other, coworker, or acquaintance who would like to try CrossFit, bring them to any Thursday class for FREE!

5am, 6am, 7am, 9am, 3:30pm, 4:30pm, 5:30pm, and 6:30pm classes are all open.

The more the merrier!!!!!

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Max Reps

WOD: 11/06/18


3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95/65 lb.
Max-calorie row in 60 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.



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More Reps!!!!





Sumo!!!

WOD: 11/05/18

Sumo Deadlift 12-12-10-10-8-8 reps

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

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This is what Saturday’s are supposed to look like!!!

Max Calories!

WOD: 11/04/18


In 40 minutes:
Max Calorie Row/Ski/Bike

*Teams of 3, switch however you would like.

Bert

WOD: 11/03/18


Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

*With a Partner, split reps as needed.
Every other Run is to be ran as 200m relays, other 400m must be run together.

Power................. Cleans

Announcement:

Iron Beaver Weightlifting 6 week Foundations Class

Iron Beaver Weightlifting will be offering a 6 week Weightlifting Foundations Class starting November 12th with a 2nd class being offered on January 7th. 

The 6 week class will focus on correcting common trouble areas for most beginner and intermediate athletes including; Start position, Jumping forward/ backward excessively, Hitting the power position, Early arm bend in the pull, Pulling into a full squat instead of powering, along with other common troubles. 

Each athlete will receive hands on coaching and feedback from an International level weightlifting coach with 10 years of experience in the sport of weightlifting as a coach and athlete. 

Classes meet each Tuesday & Thursday at 4:30pm. 

Sign-up by following; http://www.ironbeaverweightlifting.com/foundations

WOD: 11/02/18



Power Clean 1-1-1-1-1-1-1 reps

 

Death by:
Power Clean at 70% of 1RM

From Mark Rippetoe:

“The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.

There will be a weight, however light or heavy, that the athlete can handle correctly. That weight can be gradually increased, enabling athletes of any level of advancement to increase power production. Since athletics depends so heavily on the ability to exert force rapidly, the clean is a very useful tool for all athletes

The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders. It is much easier to learn from the hang position; learning it off the floor tends to understate the importance of the explosive phase at the top.

In fact, the reason the power clean is an important assistance exercise for weightlifters is that it teaches the “finish” of the pull at the top, that last little bit of extension that must be done before going under the bar. If the first thing learned is the jump, the trainee has a better chance of keeping the power part of the movement foremost in importance. The most important position is what I refer to as the “jumping” position. It is the point at which the bar touches the thigh when both the hips and knees are unlocked and the arms are still straight.”

Source: http://journal.crossfit.com/2006/08/the-power-clean-by-mark-rippet.tpl

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November Skill of the Month: Gymnastics

WOD: 11/01/18


Complete as many rounds as possible in 25 minutes of:
25-cal. row
25 Burpees
25 Toes to Bar
25 Kettlebell Swings, 53/35-lbs.

The November Skill of the Month is…………..

Gymnastics!

  • We will work on skills ranging from ring rows to handstand push-ups to muscle-ups.

  • All of the extra work will be scale-able to any ability level as always.

  • Some work will,be included in class, some will be given to be done after class.

  • This month will be fun! I suggest that you all join in as much as possible!

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Announcement:

Iron Beaver Weightlifting 6 week Foundations Class

Iron Beaver Weightlifting will be offering a 6 week Weightlifting Foundations Class starting November 12th with a 2nd class being offered on January 7th. 

The 6 week class will focus on correcting common trouble areas for most beginner and intermediate athletes including; Start position, Jumping forward/ backward excessively, Hitting the power position, Early arm bend in the pull, Pulling into a full squat instead of powering, along with other common troubles. 

Each athlete will receive hands on coaching and feedback from an International level weightlifting coach with 10 years of experience in the sport of weightlifting as a coach and athlete. 

Classes meet each Tuesday & Thursday at 4:30pm. 

Sign-up by following; http://www.ironbeaverweightlifting.com/foundations

Strict Deadlifts

WOD: 10/30/18


Deadlift 8-8-6-6-4-4 reps

 

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts, 275/185-lbs.
Strict Chest to Bar Pull-ups



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Part 1 and Part 2

WOD: 10/29/18


Complete as many rounds as possible in 7 minutes of:
20 dumbbell snatches, alternating
10 Handstand Push-ups

Rest as needed.

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Men: 50-lb. dumbbells
Women: 35-lb. Dumbbells

Hero Sunday

WOD: 10/28/18


"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
Dumbbell Deadlift, 12 reps
135 pound Push-press, 8 reps