1/28/15 “Grid Tryout Day 2″

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Starting Saturday, January 31st, we’ll be running our next Barbell Club session.  This will be another 6 week long Barbell Club that will focus on the Clean & Jerk with Coach Jake.  In addition, we’ll be running a snatch clinic every Monday night with Coach Kutty at 6pm.  Cost is $60 for one of the sessions or $90 for both.  Please email info@southmountaincrossfit.com for details and/or registration.

Strength:

12 minutes to work to on Clean and Jerk and get a good idea on a good starting weight for station 1.

Station 1 – starting with belly on floor athletes have 20 seconds to build to heaviest 2 rep clean and jerk possible.

* 4 attempts max (MOVE HEAVY WEIGHT FAST)

Conditioning:

Station 2 – For time
15 clean and jerks 135/95
10 lateral burpees over the bar
15 clean and jerks 135/95
*5 minute time cap

Station 3 – max toes to bar in 80 seconds

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1/27/15 “Grid Tryout Day 1″

Snow-Day-300x249

Gang in advance of the storm the 5:30am and 9am classes are cancelled for Tuesday 1/27/15. Please be safe on the roads and stay tuned for other possible cancellations and possible open gym hours and evening class hours.

Start at any station you want – Four total scores 

Station 1 – max ring muscle ups in 80 seconds. (Subs are bar muscle ups, chest to bar pullups or regular pullups )

Station 2 – complete 4 15 foot rope climbs as fast as possible (4 minute time cap)

Station 3 – 20 thrusters for time -  135/95 (4 minute time cap)

Station 4 – max hspus in 80 seconds  – 25+abmat for men and women

If you are interested in getting your official NPGL Grid Score you can log your data and try to get a pro day invite.  Go to www.NPGL.COM to check it all out!

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1/26/15 “Mano E Mano”

kcquote

HAPPY BIRTHDAY COACH SHOTSANDBEERS…YOU ARE THE MAN!

Strength:

15 minutes to build a heavy 5 rep Front Squat

Conditioning:

3 minute time cap
2 rounds
20 pulls on the rower
15 box jumps 30/24

1 min rest

3 minute time cap
2 rounds
20 pulls on the rower
15 box jumps 30/24

1 min rest

3 minute time cap
2 rounds
20 pulls on the rower
15 box jumps 30/24

Core:
L-sit hold on the rings
4×30 second 1 minute rest between attempts
* if not possible try and hold in the lockout position of the ring dip.

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1/24/15 ‘Couple of Monkeys’

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The flying Carlson show! only @ SMCF

Let’s be smart about the weather tomorrow. Check the website and FB for updates. we will make a decision to cancel classes early if warranted.

Saturday schedule

9am and 10 am group class

9-11am open gym

11am FREE Intro. to CrossFit class.  No experience necessary.  Bring your family and friends!

Starting next Saturday, January 31st, we’ll be running our next Barbell Club session.  This will be another 6 week long Barbell Club that will focus on the Clean & Jerk with Coach Jake.  In addition, we’ll be running a snatch clinic every Monday night with Coach Kutty at 6pm.  Cost is $60 for one of the sessions or $90 for both.  Please email info@southmountaincrossfit.com for details and/or registration.

Conditioning:

with a partner for time

20 Jerks 205/135

150 foot buddy carry

20 jerks

150 foot buddy carry

20 jerks

150 foot buddy carry

*jerks are done from the rack. the 20 can be split up as needed by the partners.  Each partner performs a 150ft partner carry.  (length of the rig is ~50ft) before returning to the rack.

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1/23/15 “H & L”

Need a spot?

Need a spot?

IMPORTANT UPDATES!

FREE Intro. to CrossFit class this Saturday @ 11am.  No experience necessary.  Bring your family and friends!

Starting next Saturday, January 31st, we’ll be running our next Barbell Club session.  This will be another 6 week long Barbell Club that will focus on the Clean & Jerk with Coach Jake.  In addition, we’ll be running a snatch clinic every Monday night with Coach Kutty at 6pm.  Cost is $60 for one of the sessions or $90 for both.  Please email info@southmountaincrossfit.com for details and/or registration.

SMCF Night out at the Phantoms is this Saturday.  If you still want tickets please contact Brad.

 

Strength:

7 sets

1 snatch high pull + 1 snatch

*full snatch
* no more then 10 seconds between snatch high pull and snatch
* goal is to do all of these at 75%-80% of 1 rep snatch

Conditioning:

12 minute amrap
5 ohs 135/95
10 abmat sit-ups
15 deadlifts 135/95

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CrossFit Journal: The Performance-Based Lifestyle Resource