WOD's: 02.19.2018 - 02.23.2018

News and Announcements

Beginning on 02.27.2018, for 6 weeks we will be adding a Tuesday and Thursday 5:30 am class.  If the numbers justify it we would love to make this class time a 5 day a week option.  So if you want to see it stick around, jump in and get your name on the board!

Also, this Friday we will be running the The first WOD of the CrossFit Open.  If you haven't gone to www.games.crossfit.com to register, do it now!  They will announce the WOD live on Thursday night at 5pm and whatever they announce we will be running on Friday for all classes.

Those that have paid the $20 to register and "compete" will have priority on any equipment needed to perform the WODs as prescribed for RX, Scaled, Masters, or Teens divisions.  

If you are unfamiliar with the CrossFit Open, head to my (Ty) Facebook page.  I will post a quick video explaining it and I HIGHLY recommend that you sign up no matter your ability! It's a great event and extremely motivating, as evidenced by consistent PR's for our athletes who register.

If you ordered an Open shirt, they are in the office with your name on them! Feel free to come in and grab it.

MONDAY, 02.19.2018

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time: (we will have time to run heats, so everyone can bike) 
40/30 Calories Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

TUESDAY, 02.20.2018

A.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

B.
Three rounds for time of:
400 Meter Run (ealy/late classes please bring a headlamp or small flashlight for safety)
20 Toes to Bar
40 Walking Lunges with (53/35) KBs or DBs

WEDNESDAY, 02.21.2018

In teams of 5 or less, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press (athletes choice of weight)
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

THURSDAY, 02.22.2018

A.
“Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters (95/65)
Pull-Ups

Rest until relatively recovered, and then…

B.
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 60 seconds after each leg
Single-Arm Dumbbell Row x 8 reps w/1 count pause at top and bottom
Rest 60 seconds after each arm

FRIDAY, 02.23.2018

This WOD won't be announced until Thursday at 5pm! Go to www.games.crossfit.com at 5pm this Thursday to watch the live announcement, and to watch Samantha Briggs take on Kristin Holte in the first workout!  

Saturday WOD! "Stanky Legs"

MET-CON: With a partner. 36 min Cap

RX+ Wear a weighted vest (20/14) Don't even try asking for a vest if you can't run this RX.

48 Strict Heel Clap Buy-In

6 Rounds for time, with a partner, sharing reps as needed.

12 Air Squats

12 Pull-Ups (24 Ring Rows)

12 Box Jumps (24/20)

12 Thrusters (135/95)

12 Front Rack Reverse Lunges (135/95)

24 Cal Bike / Row / Ski-Erg (no using the same machine two times in a row, unless necessary)

After ALL 6 rounds are completed:

48 Strict Heel Clap Cash-Out

Programming 02.12.208 - 02.16.2018

MONDAY, 02.12.2018

Strength: Deadlift

Take 25 min to build to a heavy single.

Met-Con: 8 min AMRAP

6 Deadlifts (225/155 lbs) Scale to 50-55% of today's heavy single.
12 Box Jump-Overs (24″/20″)

TUESDAY, 02.13.2018

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups (scale to 1 wall climb)
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (red/green)
200m Run (scale to 15 Calories of Rowing)

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

WEDNESDAY, 02.14.2018

Strength:
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

MET-CON: 14 min time cap.

Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans (scale to approximately 55% or less of today's heaviest lift)
Strict Handstand Push-Ups (scale to pike push-ups on a box, or Strict DB Press w/weight that makes it VERY hard to go unbroken.

THURSDAY, 02.15.2018

Strength: Three sets of:
Back Squat x 6 reps
Rest 2 minutes

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

MET-CON:
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

FRIDAY, 02.16.2018

For time: 20 min time cap.
80 Double-Unders
40 Russian Kettlebell Swings (red/green)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

STRENGTH: Don't underestimate the value of accessory work!
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Saturday WOD!

For Time:

50 deadlifts (135/95 pounds)

50 Russian double-kettlebell swings (53/35))

50 HR push-ups

50 clean-and-jerks (135/95 pounds)

50 pull-ups

50 kettlebell “taters” (Red/Green)

50 box jumps (24/20)

50 wall climbs

50 GHD Sit-Ups

400m 1-Arm KB (Red/Green) Farmer Carry.  Switch hands as needed.  But very time you set it down, run back to the gym and apologize to me for your lack of grip strength and mental toughness, and then do a rope climb. 

10am STRENGTH CLASS:

1. CLEAN AND JERK:

2x2 @ 70%

2x2 @ 75%

2x1 @ 80%

Then

On the minute x 8 - 1 Rep @ 85%

2. FRONT SQUAT

5 Sets of:

4 Front Squats + 1 Split Jerk

Climb in weight.

Programming For Monday, 02.05.2018 - FRIDAY, 02.09.2018

Monday, 02.05.2018

A: Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.  Five rounds for time of:
200m Run. (15/12 Cal Row or Bike if weather dictates)
20 Alternating Single-Arm Dumbbell Snatches (50/30 lbs)

TUESDAY, 02.06.2018

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together) 500m Row if needed
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

WEDNESDAY, 02.07.2018

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch

Build over the course of the eight sets to a moderately heavy.

B.
Five rounds for time of:
20 Wall Ball Shots (20/14) Women throw to a 10' target today, men throw to 11'
5 Squat Snatches (135/95 lbs) Scale to 40-50% of your 1RM

THURSDAY, 02.08.2018

A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs) Use a weight that allows you to go unbroken throughout the WOD.
10 Burpees Over the Barbell

B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 –Rest

FRIDAY, 02.09.2018

A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
Three rounds for time of:
400 Meter Run (500m Row if weather dictates)
30 Alternating Cossack Squats (35/20# KB in a goblet hold) If mobility is an issue, do not add weight to this movement.
15 Toes to Bar (Scale to a kipping progression that we coached on last week)

WOD: 01.20.2018

Saturday WOD! 9am and 11am

on the 0:00...

3 Rounds:

27 Cal Bike

21 Toe to Bar

15 Shoulder to Overhead (155/105)

On the 20:00...

3 Rounds:

1 Legless Rope Climb (standard rope climbs or 2 rope lowers)

20 GHD Sit-Ups (weighted abmat sit-ups 25/15)

20 Handstand Push-Ups (DB push press)

On the 30:00...

1 Round:

50 Wall Balls (30/20)

40 D-Ball Squats (100/70)

Accumulate 5 Min D-Ball Hold (100/70)

STRENGTH CLASS: 10am

1: SNATCH PRIMER

On the :90 Seconds x 3 Rounds @ 40%

3 Power Snatch 

2 Hang Squat Snatch

1 Squat Snatch

2: HANG POWER SNATCH. Rest 2 min between sets to assess technique and work on visualizing your perfect lift.

3x2 @ 70%

2x2 @ 75%

2x2 @ 80%

WOD: 01.19.2018

IMPORTANT NOTE ON MEMBERSHIP RATES

Hey Team,

When I first opened our gym in 2012, I swore that for better or worse I would run the business exactly the way I wanted .  A place where I could be myself and a gym where members are free to let their hair down and keep it real.

I have always been careful to, and taken pride in running an honest business, and in treating our people the way I would like to to be treated. It has been a point of pride for me throughout our years in business, and that won't change going into the future.

A year ago, we had 129 members.  Remember those days? Classes were HUGE.  Slowly, people started avoiding certain class times due to the size.  Then gradually people began to leave, for the same reason. 

For the last year I haven't done any serious advertising. No Groupon, or big specials.  I've let the gym find its balance, and I think we have.  We've been in a holding pattern for the last 3 months, as far as membership numbers go, as I've let things settle.

The gym has found its sweet spot.  Retention is solid, class sizes are perfect (in my opinion), and we are able to provide the type and quality of coaching that I believe is missing in most other gyms, not just in CrossFit. 

So the decision was: raise membership rates, or bring in 30 more members and try to manage chaos.  It was an easy decision, only because of its necessity.  We have more classes, more equipment, and better coaching than any gym in our area, and our rates have been considerably lower than other local CF boxes. 

So beginning February 1st, all members will be brought to our 2018 rate of either $119 or $149 per month. And because I love you all equally, we'll also cease "special case" discounts on that date.

I know the increase isn't much for most of you, but there are other cases, and I understand that.

If this places too much of a surprise burden on your budget, you may prepay for up to 2 months in advance at your current rate. This payment is due before Feb 1st. Then, beginning April 1st, (or 15th) you can make your fist payment at the new rate.

PAID IN FULL MEMBERS

For the few of you that have Paid In Full for the year, you will not owe anything, and won't be due for an increase until your current 12 months expires.  At that time you can purchase a paid in full 6 months, or 12 months at our current rates, minus your 10% or 15% discount for being a Paid In Full.

COUPLES MEMBERSHIP

Those of you on a Couples Membership will still receive 10% off of the second membership.

MEMBERSHIP FREEZE POLICY

1: You may Freeze your membership for 30, 60, or 90 days for any reason, at $25/per month of the Freeze. 

2: If the Freeze is for a medical reason, for you or a family member, you will not be charged.

FOR EVERYONE

If you believe that your case warrants a different arrangement from everyone else in the gym, you can email me directly at ty@crossfitcimmeria.com.

I am meeting with the coaching staff on Friday to discuss some changes to help us continue providing the best CrossFit experience around.  I want to provide our members with the best, and I will be expecting the very best from our coaching staff.  

I will post some of the changes here on the website over the weekend, after the Coaches meeting on Friday.

I am super stoked to announce that on February 17th from 5-9pm, we will be offering a CFC Parents Night Out.  You are welcome to bring your kiddos by anytime during those hours, allowing parents some much needed adult time.  

We will have a video game system set up, as well as projector and large screen for a movie.  Please provide snacks and drinks for your kids. 

This is a free event for our members and their kids.

There will be a sign up board out on the floor beginning next Monday.  Please sign up if you plan to drop your kids off, and let us know how many kids you're bringing, to help Howard and Gina better plan.

Looking forward to a great 2018, Cimmerians. Thank you for allowing me an incredibly rewarding career.  I promise to give you my best.

WOD: 01.19.2018

Met-Con: 20 Min AMRAP

10-9-8-7-6-5-4-3-2-1 of:

Deadlift (275/185) Scale to 60% or less.  If your form breaks down, drop weight immediately. 

Strict Pull-Ups  (scale to rings or bands)

Max Calorie Row in remaining time. (bikes can be used in larger classes)

WOD: 01.18.2018

IMPORTANT NOTE ON MEMBERSHIP RATES

Hey Team,

When I first opened our gym in 2012, I swore that for better or worse I would run the business exactly the way I wanted .  A place where I could be myself and a gym where members are free to let their hair down and keep it real.

I have always been careful to, and taken pride in running an honest business, and in treating our people the way I would like to to be treated. It has been a point of pride for me throughout our years in business, and that won't change going into the future.

A year ago, we had 129 members.  Remember those days? Classes were HUGE.  Slowly, people started avoiding certain class times due to the size.  Then gradually people began to leave, for the same reason. 

For the last year I haven't done any serious advertising. No Groupon, or big specials.  I've let the gym find its balance, and I think we have.  We've been in a holding pattern for the last 3 months, as far as membership numbers go, as I've let things settle.

The gym has found its sweet spot.  Retention is solid, class sizes are perfect (in my opinion), and we are able to provide the type and quality of coaching that I believe is missing in most other gyms, not just in CrossFit. 

So the decision was: raise membership rates, or bring in 30 more members and try to manage chaos.  It was an easy decision, only because of its necessity.  We have more classes, more equipment, and better coaching than any gym in our area, and our rates have been considerably lower than other local CF boxes. 

So beginning February 1st, all members will be brought to our 2018 rate of either $119 or $149 per month. And because I love you all equally, we'll also cease "special case" discounts on that date.

I know the increase isn't much for most of you, but there are other cases, and I understand that.

If this places too much of a surprise burden on your budget, you may prepay for up to 2 months in advance at your current rate. This payment is due before Feb 1st. Then, beginning April 1st, (or 15th) you can make your fist payment at the new rate.

PAID IN FULL MEMBERS

For the few of you that have Paid In Full for the year, you will not owe anything, and won't be due for an increase until your current 12 months expires.  At that time you can purchase a paid in full 6 months, or 12 months at our current rates, minus your 10% or 15% discount for being a Paid In Full.

COUPLES MEMBERSHIP

Those of you on a Couples Membership will still receive 10% off of the second membership.

MEMBERSHIP FREEZE POLICY 

1: You may Freeze your membership for 30, 60, or 90 days for any reason, at $25/per month of the Freeze. 

2: If the Freeze is for a medical reason, for you or a family member, you will not be charged.

FOR EVERYONE

If you believe that your case warrants a different arrangement from everyone else in the gym, you can email me directly at ty@crossfitcimmeria.com.

I am meeting with the coaching staff on Friday to discuss some changes to help us continue providing the best CrossFit experience around.  I want to provide our members with the best, and I will be expecting the very best from our coaching staff.  

I will post some of the changes here on the website over the weekend, after the Coaches meeting on Friday.

I am super stoked to announce that on February 17th from 5-9pm, we will be offering a CFC Parents Night Out.  You are welcome to bring your kiddos by anytime during those hours, allowing parents some much needed adult time.  

We will have a video game system set up, as well as projector and large screen for a movie.  Please provide snacks and drinks for your kids. 

This is a free event for our members and their kids.

There will be a sign up board out on the floor beginning next Monday.  Please sign up if you plan to drop your kids off, and let us know how many kids you're bringing, to help Howard and Gina better plan.

Looking forward to a great 2018, Cimmerians. Thank you for allowing me an incredibly rewarding career.  I promise to give you my best.

Ty

WOD: 01.18.2018

Strength: Close Grip Bench Press

5 @ 75%

5@ 80%

5@ 85%

Met-Con: 21-15-9 w/ a 10 Min Cap

KBS (Red/Green)

KB SDHP

KB Goblet Squats (holding at horns)

Same weight on all movements. Every time you break, perform 10 HR Push-Ups.

We ran this last on Dec 16, 2015. You can check your last score for this WOD on SugarWOD! And like Michael Jackson said: "Beat It!"

 

 

WOD: 01.16.2018

Strength: Front Squat

20 min to build to a heavy double.

Met-Con: 20 Min AMRAP

5 D-Ball To Shoulder (100/70)

10 Toe-to-Bar. Scale to Barbell Sit-Ups. If scaling, go light on these and if mobility won't allow a Barbell, Med Balls will work as well.

15 Wall Ball Shots (20/14)