12/22/14 “Wackie”

Tyler going HAM!!

Tyler going HAM!!

Updates/Reminders:
1. SMCF Holiday Party 12/27. SATURDAY NIGHT LIVE THEME! COME AS YOUR FAVORITE CHARACTER OR SKIT. BYOB and Potluck dinner, as well as the famous White Elephant Game (CrossFit style of course!)
2. Pick a 30 day challenge you’d like to take on and write it up on the board in the lobby. We’ll be holding a 3 month Goal Challenge starting in January. Details soon to follow

Strength:

10 Minutes to establish 7 rep max Thruster

 

Conditioning:

1000m Row

50 Thrusters (45/35)

30 Pull-Ups

500m Row

30 Pull-Ups

50 Thrusters

1000m Row

 

Core:

2 x 25 Wall Ball Toes 2 Rig *Slow & Controlled!

 

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12/20/14 Lloyd & Harry

photo(2)

I’ll tell you where. Someplace warm. A place where the beer flows like wine. Where beautiful women instinctively flock like the salmon of Capistrano. I’m talking about a little place called SMCF.

Mak playing it ‘Khoul’ with the ladies.

SMCF Class Schedule:

8am ONLY group Class

9am-11am Snatch Clinic with Coach Jon Zajac. cash and check only

Sweatshop at SMCF 12pm-3pm ErrrrBody’s invited. throwdown style (no coaching)

Conditioning

For time:

* Partner A completes 10 double unders the Partner B completes 10 double unders
* Partner A completes 5 db thrusters then partner B completes 5 db thrusters
* Partner A completes 10 kbs then partner B completes 10 kbs

Continue alternating throughout the workout

10 double unders
5 db thrusters 45/25
10 kbs 70/55
15 double unders
5 db thrusters
10 kbs
20 double unders
5 db thrusters
10 kbs
25 double unders
5 db thrusters
10 kbs
30 double unders
5 db thrusters
10 kbs
35 double unders
5 db thrusters
10 kbs
40 double unders
5 db thrusters
10 kbs
45 double unders
5 db thrusters
10 kbs
50 double unders
5 db thrusters
10 kbs

*double the amount if doing singles unders

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12/19/14 “Fight Gone Bad”

Tim C.

Tim C.

Updates/Reminders:

1. SMCF Holiday Party 12/27. SATURDAY NIGHT LIVE THEME! COME AS YOUR FAVORITE CHARACTER OR SKIT.  BYOB and Potluck dinner, as well as the famous White Elephant Game (CrossFit style of course!)

2. Pick a 30 day challenge you’d like to take on and write it up on the board in the lobby. We’ll be holding a 3 month Goal Challenge starting in January. Details soon to follow

4. MAKE SURE TO GET YOUR ORDERS IN BY 12/19 FOR THE FIRST SMCF HOODIE OF THE SEASON!
THE COLOR FOR THE SMCF HOODIE WILL BE DARK GREY FOR MEN AND BLACKBERRY FOR WOMEN. WE HAVE SAMPLES OF THE MENS AND WOMENS CUT IN THE OFFICE. PLEASE ASK KURT, KACIE OR BRAD TO GRAB THEM IF YOU WANT TO CHECK THEM OUT.
http://www.blackoutfitnessapparel.com/#!smcf-orders/ckj3

5.  This Friday 12/19 SMCF will be holding its First Annual Holiday Fight Gone Bad to help support the Keystone Wounded Warriors.  We will be running heats from 6:30PM – 8:30PM.  THIS WORKOUT WILL COST $10 AND ALL PROCEEDS WILL GO DIRECTLY TO THE KEYSTONE WOUNDED WARRIORS PROGRAM.

6. Saturday 12/20 Olympic coach and athlete John Zajac will be hosting a snatch clinic at SMCF from 9am – 11am.  Please send an email to info@southmountaincrossfit.com or sign up at SMCF if you are interested.  The price for the clinic is $30 per athlete.

7.  This Saturday 12/20 we will only be having one group CF class at 8am in suite 500

 

Strength:
Push Press
2×4 @ 75%
2×3 @ 80%
2×2 @ 85%
* %’s are based off of athletes 1 rep max push press

Conditioning:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
* In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
* last completed on 9/1/14

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12/18/14 “Brawlin Out”

 

nomnomnomnom

nomnomnomnom

 

Updates/Reminders:

1. SMCF Holiday Party 12/27. SATURDAY NIGHT LIVE THEME! COME AS YOUR FAVORITE CHARACTER OR SKIT.  BYOB and Potluck dinner, as well as the famous White Elephant Game (CrossFit style of course!)

2. Pick a 30 day challenge you’d like to take on and write it up on the board in the lobby. We’ll be holding a 3 month Goal Challenge starting in January. Details soon to follow

4. MAKE SURE TO GET YOUR ORDERS IN BY 12/19 FOR THE FIRST SMCF HOODIE OF THE SEASON!
THE COLOR FOR THE SMCF HOODIE WILL BE DARK GREY FOR MEN AND BLACKBERRY FOR WOMEN. WE HAVE SAMPLES OF THE MENS AND WOMENS CUT IN THE OFFICE. PLEASE ASK KURT, KACIE OR BRAD TO GRAB THEM IF YOU WANT TO CHECK THEM OUT.
http://www.blackoutfitnessapparel.com/#!smcf-orders/ckj3

5.  This Friday 12/19 SMCF will be holding its First Annual Holiday Fight Gone Bad to help support the Keystone Wounded Warriors.  We will be running heats from 6:30PM – 9:00PM.  THIS WORKOUT WILL COST $10 AND ALL PROCEEDS WILL GO DIRECTLY TO THE KEYSTONE WOUNDED WARRIORS PROGRAM.

6. Saturday 12/20 Olympic coach and athlete John Zajac will be hosting a snatch clinic at SMCF from 9am – 11am.  Please send an email to info@southmountaincrossfit.com or sign up at SMCF if you are interested.  The price for the clinic is $30 per athlete.

7.  This Saturday 12/20 we will only be having one group CF class at 8am in suite 500

Strength:

A.

4×8 good mornings
* add weight each set (load hamstrings…work perfect technigue)
*work heavier then last time completed on 12/1/14

B.

Deadlift

Wendler week 1 (Cycle 3)
1×10 @ 60%
1×3 @ 75%
1×3 @ 85%
1×3+ 95%
*add 20 pounds to your previous deadlift 1 rep max
*based off of 90% of 1 rep max

Conditioning:
A. Death by 10 meters
B. 10 minute amrap
3 rounds for time
20 deadlifts 135/95
10 front rack lunges 135/95
20 toes to bar

*remaining time max squat clean med ball shots 20/14
(1 medball squat clean plus a wallball shot)

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12/17/14 “Fasten Your Seatbelts”

Janelle

Janelle

Updates/Reminders:

1. SMCF Holiday Party 12/27. SATURDAY NIGHT LIVE THEME! COME AS YOUR FAVORITE CHARACTER OR SKIT.  BYOB and Potluck dinner, as well as the famous White Elephant Game (CrossFit style of course!)

2. Pick a 30 day challenge you’d like to take on and write it up on the board in the lobby. We’ll be holding a 3 month Goal Challenge starting in January. Details soon to follow

4. MAKE SURE TO GET YOUR ORDERS IN BY 12/19 FOR THE FIRST SMCF HOODIE OF THE SEASON!
THE COLOR FOR THE SMCF HOODIE WILL BE DARK GREY FOR MEN AND BLACKBERRY FOR WOMEN. WE HAVE SAMPLES OF THE MENS AND WOMENS CUT IN THE OFFICE. PLEASE ASK KURT, KACIE OR BRAD TO GRAB THEM IF YOU WANT TO CHECK THEM OUT.
http://www.blackoutfitnessapparel.com/#!smcf-orders/ckj3

5.  This Friday 12/19 SMCF will be holding its First Annual Holiday Fight Gone Bad to help support the Keystone Wounded Warriors.  We will be running heats from 6:30PM – 9:00PM.  THIS WORKOUT WILL COST $10 AND ALL PROCEEDS WILL GO DIRECTLY TO THE KEYSTONE WOUNDED WARRIORS PROGRAM.

6. Saturday 12/20 Olympic coach and athlete John Zajac will be hosting a snatch clinic at SMCF from 9am – 11am.  Please send an email to info@southmountaincrossfit.com or sign up at SMCF if you are interested.  The price for the clinic is $30 per athlete.

Strength:

A. Snatch high Pulls
4×3 @ 65% (based off of 1 rep max snatch)
*dont just grip and rip, make sure to set up the exact same way for every pull

B. Snatch (Full Snatch)
10 minutes to work up to working weight
then
6×1 @ 80%
*perfect technique, try and do all 6 sets without any misses (Full Snatches)

Conditioning:

For Time

30 ring dips
40 power snatches 75/55
30 cal row
40 ohs 75/55
30 ring dips
40 thrusters 75/55

Core:

3×20 kb front rack sit-ups
(Feet can be locked in under dbs)

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CrossFit Journal: The Performance-Based Lifestyle Resource