04/11/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

“Down Under”

3 Rounds:

50 Double-unders

20 Wallballs (20/14#)

–

35 Calorie Bike

–

2 Rounds:

50 Double-unders

20 Wallballs (20/14#)

–

25 Calorie Bike

–

1 Round:

50 Double-unders

20 Wallballs (20/14#)

–

15 Calorie Bike
The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with biking and jump rope.

04/10/2017

Crossfit North Cloud – CrossFit

Metcon

Weightlifting

Power Snatch + OHS (5 Sets)

60%/2+2

65%/2+2

70%/2+2

(75%/2+2)2
*Score is weight on the last two sets.

**Rep scheme is read as “2 Power Snatches + 2 Overhead Squats’

Metcon (AMRAP – Reps)

“Row & Go”

4 Rounds:

Min 1: 1 Round of Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)
**Score is total number of Clean & Jerks

***Rx + = STRICT Cindy

-Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts.

-Gymnastics work trains us to move our own body weight, while weightlifting trains our ability to move an external weight through space.

-The capability to do both of these while fatigued prepares us for just about any task that life throws at us.

04/04/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (6 Rounds for weight)

Every 5 minutes, for 30 minutes (6 sets) for max (Total #) load successfully lifted:

Row 500 Meters

5 Clean & Jerks (Choose your weight)
*Weight can change between sets.

*Choose weight that can complete 5 reps within the 5 minutes, but that is heavy and challenging enough that you are forced to complete 5 singles.

*Score each round separately (I.e. 5 Reps @ 225 in Round 1 = #1125)

04/03/2017

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat (3,3,3,3,3)

Set 1: 75%

Set 2: 80%

Set 3: 85%

Set 4: 90%

Set 5: 95% +

Metcon

Metcon (Time)

“Middle Ground”

Buy In: 50/35 Calorie Row

5 Rounds:

10 Burpees

10 Toes-to-Bar

Cash Out: 50/35 Calorie Row
The burpee arguably gets you the most bang for your buck in CrossFit. It requires no equipment, so whether you are on vacation or at home during a snow storm, the burpee is a great full body exercise that can be done anywhere.

The strength, agility, and coordination required for the burpee adds to its effectiveness. On top of that, there is nothing quite as functional as getting off the ground to a standing position.

03/31/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

“Belly Up”

With a partner, complete:

50 American Kettlebell Swings (53/35#)

100 Sit-ups

100 Calorie Row

40 American Kettlebell Swings (53/35#)

80 Sit-ups

80 Calorie Row

30 American Kettlebell Swings (53/35#)

60 Sit-ups

60 Calorie Row

20 American Kettlebell Swings (53/35#)

40 Sit-ups

40 Calorie Row

10 American Kettlebell Swings (53/35#)

20 Sit-ups

20 Calorie
*We often hear the term “midline stabilization” in the context of safety during exercise.

*An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in today’s workout will test our midline.

*If we lose our midline stability, especially during the row which initiates from the core (core to extremity) this movement will become increasingly inefficient due to poor transmission of power.

03/29/2017

Crossfit North Cloud – CrossFit

Weightlifting

*Take 15 minutes to complete 3 sets each of Power Cleans and Front Squats.

*Record the heaviest set of 3 on each lift.

Suggested starting % is 75% of 1-RM.

Power Clean (3,3,3)

Front Squat (3,3,3)

Metcon

Metcon (Time)

“Front & Center”

3 RFT:

21/15 Calorie Bike or 25/21 Calorie Row

15 Pull-ups

9 Burpees

Rx+ = Chest-to-Bar Pullups
*Fitness is an increased work capacity across broad time and modal domains. Programs that are biased towards one end of the spectrum (ex. strength or endurance) will suffer outside of their one-sided time domains and loads.

*For example, a program biased towards performing your best on the football field will prepare you very well for heavier loads within a 5-8 minute time domain, but getting pulled outside of those parameters will most likely reveal an imbalance in fitness.

*While there is nothing wrong with that training, it is very different from GPP or General Physical Preparedness, which trains all aspects of fitness without leaning on one more than the others.

*The occasional heavy day, like today, creates and tests balance in fitness. With GPP, we don’t just want a 3-minute mile or an 800lb back squat. We want to be somewhere in the middle, the best of both! worlds.