9/22/14 “Feast or Famine”

postwod5

Strength:

10 minutes to find a heavy 1 rep power clean

*5 attempts total

Conditioning:

A.

10 minute emom

even minutes – 5 hang power cleans 75% of 1 rep hang clean

odd minutes – 10 bar facing burpees

B.

3 rounds for time

12 deadlifts (use the highest weight lifted for 1 rep hang clean)

300 meter row

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9/20/14 “HotShots 19 memorial workout”

Hotshots19_th “Hotshots 19″

Six rounds for time of:

30 Squats

135 pound Power clean

19 reps

7 Strict Pull-ups

Run 400 meters

IN MEMORY OF Jesse Steed, 36 Wade Parker, 22 Joe Thurston, 32 William Warneke, 25 John Percin, 24 Clayton Whitted, 28 Scott Norris, 28 Dustin Deford, 24 Sean Misner, 26 Garret Zuppiger, 27 Travis Carter, 31 Grant McKee, 21 Travis Turbyfill, 27 Andrew Ashcraft, 29 Kevin Woyjeck, 21 Anthony Rose, 23 Eric Marsh, 43 Christopher MacKenzie, 30 Robert Caldwell, 23

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9/19/14 “Anaconda”

The Honeybachs

The Honeybachs

Strength:

5 sets of the following complex
2 back rack forward lunges + 2 back rack reverse lunges

* taken from rack
* work as heavy as possible with good technique
* focus on staying tight through the midline

Conditioning:

9 min AMRAP
ascending ladder 1-infinity
-Burpee to plate 45/25
-Ground to OH 45/25 plate
-OH lunges 45/25 plate

Cash out:

1000 meter row for time

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9/18/14 “Drop down and give me 20″

Ohhhh weird Uncle Jimmy

Ohhhh weird Uncle Jimmy

Important Reminders:

Saturday schedule – 9/20 SMCF BB club 8am, 9am group class, 10am September Slam In- house throwdown and BBQ

New schedule for Suite 400

OPEN GYM – Monday, Tuesday,Wednesday, Thursday and Friday – 5:30-8:00pm (come in with a plan and attack your weaknesses)

Monday, Wedenesday and Friday Open Gym is from 4:00-8pm

Group Class Tuesday and Thursday – 4:30-5:30pm with Coach Brad

IF YOU ARE USING SUITE 400 FOR THE 4:30PM CLASS OR OPEN GYM, PLEASE CHECK IN via Front Desk on the Ipad in suite 500 before class or open gym

Kids Class – Wednesday 4:30-5:30pm

CrossFit KIDS PRICING:
$15 for a drop-in class
$80 (current SMCF member price for an 8 class punch card) $100 (non-member price for an 8 class punch card)
*These punch cards will not expire! Classes will run in 8 week sessions.
*20% family discount applies for multiple children in the same family.
*No additional discounts can be applied for the Kid’s Classes. No refunds are provided once the purchase of the punch card is made.

Strength:

A. 5×8 good mornings
* add weight each set (load hamstrings…work perfect technigue)
B. Deadlift Wendler week 4 (Deload Week)
1×10 @ 50%
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%

*based off of 90% of 1 rep max

Conditioning:

20 minute emom

Even minutes – 1 rope climb 15ft, 4 ring dips (6 matador bar dips is the sub)

Odd minutes – (Minutes 1-10 – 6 push jerks 155/105), (Minutes 10-20 – 6 front squats 155/105)

*Push Jerks and Front Squats are from the rack

 

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9/17/14 “Woman Crush Wednesday – Camille”

The Champ

The Champ

 

Important Reminders:

New schedule for Suite 400

OPEN GYM – Monday, Tuesday,Wednesday, Thursday and Friday – 5:30-8:00pm (come in with a plan and attack your weaknesses)

Monday, Wedenesday and Friday Open Gym is from 4:00-8pm

Group Class Tuesday and Thursday – 4:30-5:30pm with Coach Brad

IF YOU ARE USING SUITE 400 FOR THE 4:30PM CLASS OR OPEN GYM, PLEASE CHECK IN via Front Desk on the Ipad in suite 500 before class or open gym

Kids Class – Wednesday 4:30-5:30pm

CrossFit KIDS PRICING:
$15 for a drop-in class
$80 (current SMCF member price for an 8 class punch card) $100 (non-member price for an 8 class punch card)
*These punch cards will not expire! Classes will run in 8 week sessions.
*20% family discount applies for multiple children in the same family.
*No additional discounts can be applied for the Kid’s Classes. No refunds are provided once the purchase of the punch card is made.

 

This Wednesday 9/17 and Monday 9/22 during the morning and evening at SMCF Dr. Tony will be doing some custom foot bed scans and creating custom foot beds for SMCF athletes. If you are interested please contact Dr. Tony to make an appointment. Please read more below on why custom footbeds might be a great option for you.

Foot Levelers 3D Digital Foot Scan

A foot scan can show you how imbalances in the feet can lead to problems in the knees, hips, back and shoulders. The foot scan will show how Stabilizing Orthotics may help. Following a foot scan, a report will provide you a Pronation/Stability Index, a Foot Assessment, and a Body Assessment.

Body Assessment

The body assessment image shows how imbalances in the feet can lead to knee rotation, pelvic tilt and shoulder drop. These imbalances in the body can be caused by pronation and supination of the foot.

These instabilities can lead to conditions such as plantar fasciitis, knee pain, hip pain, back pain, and neck pain.

A properly aligned body will have symmetrical feet, level knees, pelvis and shoulders. Wearing Stabilizing Orthotics may help alleviate imbalances and conditions caused by those imbalances.

To ensure that your feet stay in good form, orthotics are often recommended. However, it’s important to note that not all orthotics are made the same. Most orthotics, especially over-the-counter varieties, are designed to only assist a single arch on each foot. Such generic products often overcorrect one arch, causing more harm than good and shifting pain and discomfort from one area of the body to another. Furthermore, over-the-counter products may not be very durable, and may result in more costs due to frequent replacement.

Foot Levelers, recognizes there are three arches that form the plantar vault, and all three need orthotic reinforcement to properly support your body. With our 3 Arch Advantage you get maximum support in all three arches, providing a solid foundation for your body, your kinetic chain.

This is why we offer individually designed Functional Orthotics based on digital images of your feet. This ensures that our products are tailored to your specific functional needs for longer-term symptom relief.

Strength:
20 minutes to find a heavy 1 rep snatch

Conditioning:

C/O Again Faster challenge 2011

8 minute amrap
3 snatch complexes 125/85
(power snatch, hang power snatch, hang squat snatch)
3 wall climbs (chest to wall)
1 complex = Power snatch, hang power snatch, squat snatch

Core:
8 round Tabata 20:10 – 4 minutes totatl
Strict toes to bar
(No score just for quality)

 

 

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CrossFit Journal: The Performance-Based Lifestyle Resource