7/28/14 “Two Lovely Chicas”

 

Miguel

Miguel

 

Conditioning:

Minutes 0-10
Max of 4 attempts at 7 rep max push press (athletes do not need to do all 4 attempts)

Minutes 10-30 (SMCF best…last performed 4/1/14)
“Helen” (20 minute cap)
3 rounds for time
400 meter run
21 kbs 55/35
12 pull-ups

Minutes 30-40
Max of 4 attempts at 3 rep touch and go power snatch (athletes do not need to do all 4 attempts)
* no squat snatches allowed

*Focus on good form no press outs

Minutes 40-50
“Isabel”
30 snatches for time 135/95

***over the next couple months we will be testing a lot of our lifts in a more controlled setting. Athletes please  have a plan going into the strength portion. Tomorrow’s strength in the middle forces everyone to slow their heart rate down and focus on moving a heavier load while somewhat fatigued.***

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7/26/14 “Triple 3′s”

Foley

Foley

Updates:

This Saturday we will be holding a FREE 9am group WOD for experienced CrossFitters at CrossFIt Upper Bucks (CUB) and a FREE 10am group class for those who have never done CrossFit or are inexperienced. Check out www.crossfitupperbucks.com!!

ALSO- There will be no Oly class this Saturday @ SMCF, AND, we will be running the WOD from 9am-11am. We are doing a certain 2014 CrossFit Games WOD, “The Threes,” and rather than running a 9am and 10am class, will be kicking off heats continuously starting at 9am. Please arrive no later than 10am on Saturday. As always, this WOD can be scaled, so no cherry picking! See how you stack up against the 2014 Games Athletes!

Conditioning:

For Time

3000 meter row

300 double unders

3 mile run

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7/25/14 “Boxed In”

SMCF spectators and individual competitors at TYM 2014

SMCF spectators and individual competitors at TYM 2014

UPDATES:

This Saturday we will be holding a FREE 9am group WOD for experienced CrossFitters at CrossFIt Upper Bucks (CUB) and a FREE 10am group class for those who have never done CrossFit or are inexperienced.  Check out www.crossfitupperbucks.com!!

ALSO- There will be no Oly class this Saturday @ SMCF, AND, we will be running the WOD from 9am-11am.  We are doing a certain 2014 CrossFit Games WOD, “The Threes,” and rather than running a 9am and 10am class, will be kicking off heats continuously starting at 9am.  Please arrive no later than 10am on Saturday.  As always, this WOD can be scaled, so no cherry picking!  See how you stack up against the 2014 Games Athletes!

Check out ESPN3 for live streaming and be sure to cheer on Teams CrossFit Explode and CrossFit King of Island Park, as well an individual Jordan Troyan.

Strength:

Back Squat

Wendler Week 1

1×10 @ 50%

1×5 @ 75%

1×5 @ 80%

1×5 @ 85%

*All %’s are based off of 90% of 1 rep max

Conditioning:

25 box jump overs 24/20

50 kb or db thrusters 35/25

25 burpee bux jumps

Cash Out:

2×100 meter sled push (145 for girls 190 for the guys)

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7/25/14 “Killary aka Into the Wild”

Coach Kayla and athlete Hilary Meale will be moving back to their home state of West Virginia this weekend to pursue their careers (and be one with the hillbillies again…sorry to easy!)

Hilary and Kayla- you both will be missed dearly missed @ SMCF. Please know that you will always have a place to wod, crash, drink, and call home here in A-town!

Hilary, Dani, & Kayla @ Mid Atlantic Regionals

Hilary, Dani, & Kayla @ Mid Atlantic Regionals

Strength:

16 minutes every 2 minutes on the minute 1 Deadlift

*8  total attempts to build to a new Heavy 1 rep max deadlift

 

Conditioning:

4 minute amrap
5 deadlifts 345/225
10 hspus 45+abmat girls/45+25+abmat for guys
*Remaining time max ring muscle ups
1 minute rest
5 minute amrap
6 deadlifts 345/225
12 hspus
*Remaining time max ring muscle ups
1 minute rest
6 minute amrap
7 deadlifts 345/225
14 hspus
*Remaining time max ring muscle ups

Score = Max muscle ups or c2b pull-ups

 

Be sure to tune into the CrossFit Games!!  We’re rooting for our hometown heros Jordan Troyan from CF Rage and Teams CrossFit Explode and CrossFit King of Island Park!!  Live streaming on ESPN3

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7/23/14 “Core Values”

Congrats to Henri on his victory this past weekend at Test Your Metal 2014

Congrats to Henri on his victory this past weekend at Test Your Metal 2014

Endurance:

5×200 meter runs
1:1 rest

Conditioning:

A.
10 minute emom
Even – 8 t2b
Odd – 10 weighted Box step ups (5 each leg) 24/20
* users choice for weight
B.

For time:

24 Turkish get ups plus kb ohs

* 1 rep = 1 Turkish get up plus 1 ohs with kb

* alternate arms (12 each arm)

*1 full rep = coming back to bottom position

*users choice for weight

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CrossFit Journal: The Performance-Based Lifestyle Resource