Also, Congrats to our boy Chris H. and his wife Heather who just got back from their wedding in the Carribbean! 

Skill/Strength
9 minute time cap:
3 attempts at a 1RM Clean & Jerk.

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Reminder

Mobility screenings by Paul tomorrow during Open Gym.

WOD

"Deck of Cards"

Diamonds: Box Jumps (30/24)
Spades: Knees to Elbows
Hearts: Weighted OH Lunges (45/25)
Clubs: KB Swings
Joker: 200M Sprint

Come in this Sunday from 10am-2pm during Open Gym to talk to Paul about any mobility issues or concerns.  He'll run you through an individual or group screening to try an pinpoint any issues.

Strength
Backsquats unbroken reps
1-10-1-20-1-30
*1=80% of 1RM, 10=70%, 20=60%, 30=50%.  Make sure to hit depth on every squat.  Unbroken means not racking/dropping the bar. 

WOD
3 Rounds for time:
10 Chest to bar Pullups
10 Front Squats (165/115)
10 Burpees

Skill
20 minute time cap:
Rx-5 rounds
-10 GHD situps then immediately UB Muscle-ups to failure
*UB=Unbroken

Scale-
MU progressions
T2B progressions

WOD
AMRAP 10:
5 Push Presses (135/95)
7 Ring Dips
9 Push-ups

*Rest 3 minutes after WOD finishes and run 1 mile for time.

Skill/Strength
-Tabata Row (setting 10)
4 cycles for distance
-Kettlebell swings (2/1.5)
4 cycles for reps

WOD
3 rounds for time:
3 Deadlifts @ 85% of 1RM
1 250m sprint (stop sign and back) (if raining, 50 DU's Rx/150 Singles Scaled)
9 Weighted Pullups (45/25)
1 250m sprint
3 DL's
*1 minute rest between each round

Quinn Ireland already looking like a crossfitter!

38 PR's yesterday on the CrossFit Total. (That's only on the final total, not including the PR's on the individual lifts.) Really shows what dedication can do!

On a side note, please be cognisant of your surroundings when we're working out.  There were a couple close calls yesterday, and we need to ensure that we're being safe not only for ourselves, but for the others around us.  Pay attention to your barbell, but pay attention to others that need to bail from a heavy weight and may come your way.

Skill
(20 minute time cap)
Unbroken for Time:
15-12-9-6-3
HSPU
Alternating Pistols (total count, NOT each leg)
*scaling "unbroken" to broken is a better choice than scaling the movement if HSPU are achievable without assistance.  

WOD
*15 up and over Burpee Box Jumps (24/20)
3 rounds for time:
20 Wallball (20/14)
20 T2B
Then:
15 up and over Burpee Box Jumps

*All standards of movement are reflective of the 2012 Crossfit Games Regional event 6 standards.

Congrats to Andrew S. for putting on an extra 40 lbs on to his 1RM Backsquat!! 

Paul Erwin, DPT, will be at Open Gym this Sunday to run one-on-one and small group mobility screening for our athletes.  This will allow time to get some focused attention from the man that knows your body better then you do.  That sounds creepy, but believe me, he's a great guy and you'll be happy you did when that nagging shoulder ache or lower back tweak goes away.

Now, let's put that squat to the test.

WOD

"Crossfit Total"

Backsquat 1RM

Press 1RM

Deadlift 1RM

*in that order

 Go lift something heavy

 

WOD
5 rounds for time of:
50 Jump and touch 18" above tip toe reach
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

 At a body weight of 152lbs, He's Snatch Balancing 380lbs.

Skill/Strength
Snatch Balance
2-2-2-1-1-1-1-1

WOD
For time:
21 Kettlebell swings (2/1.5)
400m Run
15 KBS
400m Run
9 KBS
400m Run
(Call Time)

Then...

10 Minute's to find 1RM Split Jerk.

*This is a two part WOD.  The first is for time, the 2nd is for weight.  Don't expect to achieve your true 1RM, but go as heavy as your fatigued body will allow.  The clock for part 2 starts as soon as you call time for part 1.  Don't pull weight from floor, use the racks.  If your Split jerk still needs practice, the Push Jerk will suffice.

 

Skill
15 min time cap:
-Floor Press
5x6
-Weighted Glute Ham Raises (Scale: Sumo Deadlift)
5x6

(Alternate between floor press and GH-Raises)

WOD
Team of 2:
20 HSPU
40 Power Cleans (135/95)
60 Ring Dips
40 Sumo Deadlift High Pulls (135/95)
20 HSPU
3k Row

*Team will evenly distribute reps.  One partner works at a time. One piece of equipment per team (unless there is a drastic difference between weight for the partners, but try and pair up with someone that has similar abilities)

J.K. at the City Island Team WOD

Strength
Backsquats
97.3%x10x4


-Just joking-

(serious this time)
Partner up with same gender:
4+ rounds (20 minute time cap) of:
-Prowler Push 50m (Partner pushes it back)(225/135)
-2 rope climbs (per partner)
*The rope climb will not be broken up.  Climb up, climb down, and tap your butt to the floor without taking your feet off the rope to begin the 2nd climb)

WOD
AMRAP 9:
7 UB Overhead Squats (95/65)
7 *UB Toes 2 Bar

-3 minute rest-

For time:
1 mile run

Look closely at the White board, and I think everyone will be happy with the results from Fran yesterday.  PR's (personal records) after PR's were made.  Some were over two minutes faster (Isaac and Maria!) 

"The only way most people recognize their limits is by trespassing on them"

-Tom Morris

Skill/Strength

EMOM (each minute on the minute) for 12 minutes:

30 seconds Handstand Hold 

30 seconds Chin-up Hold

*alternate the hold for each minute, ie, Handstand hold on odd minutes, Chin-up hold on even.

WOD

5 rounds for time:

12 Burpees

9 Box Jumps (30,24)

6 Power Snatches (145/85)

 

Huge shoutout to Cara Chromiak for unofficially breaking the PA state record in the Snatch yesterday for her weight class.  She's been hitting the Oly lifts hard during Open Gym and it paid off.  If it wasn't for the next meet falling in the middle of her Law school Finals, we'd have ourselves a state record holder!  

Thanks again to Kara and Mike for hosting the Endurance/running clinic.  Luckily the rain held off and we were able to get everyone recorded so they could review their running mechanics.  We'll be practicing more POSE running techniques and drills over the next couple weeks. 
 
Congrats to everyone who completed the Backsquat cycle.  We'll be establishing our new 1RM's next Monday with a CF-Total.  I couldn't resist trying it out a little early though with today's WOD...

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups

Today is the last day of the Backsquat cycle!!!  You can come in during the Beginners class to get them done, or after the Running clinic.  I highly encourage everyone to attend the running clinic and soak in as much information as they can from Kara and Mike.  These two are some of the best in the field.  Don't miss it.  If you haven't already, go onto Zenplanner and reserve a spot under the "events" section. 

Strength
Backsquat 92.5%x6x3

The following week will be our deload week, and we will retest on Monday, April 30.

Today's schedule:
9am Beginners Class (I encourage beginners to attend the running clinic.  It will count as 1 class, plus a 5 dollar donation, but is well worth it.)

10am-12pm Crossfit Endurance Intro/Running Clinic with Mike Hebe and Kara Shiffer.

12pm-1pm Backsquats

 

Strength

Backsquats

87.5%x5x5

WOD

'Tabata This"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Skill 
EMOM (each minute on the minute) 3 MU's for 10 minutes.
(Scale: MU practice)
then...
15 minutes to find 1RM Cluster (clean directly into a thruster)

WOD
3 Push Presses (105% of strict press)
40 Wallballs (20/14)
200m run (with wallball)
3 Push Presses
30 Wallballs
200m run
3 Push Presses
20 Wallballs
200m run
3 Push Presses
10 Wallballs
200m run

Check out Station 717 for Kara Shiffers Bio and accomplishments.  We all know she is a firebreather, and we're extremely excited to get her on board with her background and knowledge in endurance sports! 

Strength
Backsquat
82.5x4x7

WOD
AMRAP 7:
3 HSPU
6 Deadlifts (275/185) (scale to 70% of 1RM)

Rest 3 minutes

AMRAP 7:
15 Unbroken KB swings (1.5/1)
20 Unbroken Double-Unders

Skill
3 x 400m @ 90% of sprint pace. rest as needed, hold splits within 5-10 seconds.  15 minute time cap.

WOD
In 15 minutes, complete:
50 "Body Blasters"
Then with the remaining time:
AMRAP
50m OH carry (45/25)
15 Box Jumps (24/20)

 

The City Island Team WOD/Cookout went flawless.  The WOD was 30 minutes of partner wheelbarrows, thrusters, sandbag cleans, and medicine ball throws, finished off with a sprint around City Island.  It all ended with some awesome food and some serious volleyball.  

Huge thanks to everyone that made this possible.  We'll definitely be doing it again soon!

Intro to Crossfit Endurance/Running Clinic

This Saturday, from 10-12.  Mike Hebe and Kara Shiffer will be discussing how Crossfit Endurance can take you to the next level of your Crossfit game, and how endurance athletes no longer have to run 50+ miles a week to be competitive.  Athletes will have the opportunity to have their running mechanics evaluated on screen.  To sign up, go under "Events" in Zenplanner and reserve your spot!

As soon as you're done with that, check out Mike Hebe's athlete profile on Station 717!!!

Strength
Backsquat
77.5%x3x9
(This is the last week of the Back Squat cycle.  Next week we will take off, then test for new 1RM the following week!)

WOD
Team of two completes for time:
500m Row
5 Bears Complex (135/95)
400m Row
4 Bears
300m Row
3 Bears
200m Row
2 Bears
100m Row
1 Bear

*You row 500m, I "Bear" 5... we then Switch.... You "Bear" 5, I row 500m.  

 http://autismharrisburg.org/

Just a heads up, there is a 5k run and Walk for Austism on City Island today. If you're interested:
10:00 am: Logan’s Run 5K. Registration and sign-in at 9:00 am.
12:00 pm: Walk for Autism; a Family/Kid Fun Walk for autism awareness. Registration and sign-in at 11:00 am.

We're setting up in the City Islanders Soccer Field for the WOD and in the Pavillion beside the volleyball courts for the cookout.    

Expect some parking delays and crowds if arriving to the Island between 9am-11am.  Here's the schedule for today...

8am-Box will open for everyone to come in and finish off this weeks Backsquats @ 90%x6x3
9am-Beginners Class (Crossfitters can still come in during this time to Backsquat)
11am- WOD setup and explanation
1115am-City Island WOD
12pm-Cookout/Tug-of-war/Volleyball/Chillax