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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7/22/14 “Strike Force”

Hanna and Coach Eric

Hanna and Coach Eric

Strength:

Front Squat
1×10 @ 55%
3×3 @ 87%
1×10 @ 65%

Conditioning:

For time

30 shoulder to oh 125/85

Then

5 rounds
8 hang cleans 155/115
12 calorie row

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7/18/14 “Stonewalled”

Reminders:

We will be holding FREE workouts at CrossFit Upper Bucks on Saturday @ 9am for experienced CrossFitters and @ 10am for any newbies who would like to try it out.  Come on down to Quakertown and bring a friend!

Be sure to stop by the Test Your Metal competition, a part of Sports Fest @ Cedar Beach this weekend.  SMCF will be reppin’ hard with individual competitors on Saturday and teams on Sunday.  Swing by the SMCF tent and check out the CF competition, Kyle Bixler’s crew @ the Strongman events, and some sweet double bi’s at the body building tent ;-)  STAND TALL SMCF!!

Sunday OPEN GYM is now held 9am-11am.  No Yoga on Sundays.

SMCF individual athletes from TYM 2013

SMCF individual athletes from TYM 2013

 

Throwback- SMCF @ TYM 2013

Throwback- SMCF @ TYM 2013

can't forget this gem

can’t forget this gem

Strength:

3 attempts at a 10 rep. max push press

 

Conditioning:  C/O Coach Eric Covell…be sure to thank him!

15 minute AMRAP

5 axle bar shoulder 2 OH  135/95

10 T2B

15 Wall balls 20/14

20 Stone to shoulder  73/43

 

Ca$h Out:

5 x 50m sprints

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CrossFit Journal: The Performance-Based Lifestyle Resource