August 2014 - Great Bay CrossFit - Serving Portsmouth, Newington, and the Seacoast

31
Aug
2014

Labor Day Workout!! 9-1-14

Reminder!! We will be open for a 9:00am and 5:30pm class ONLY on Monday!

This week’s Skills Class will feature the Power Snatch! Come on by and work on your technique on Wednesday night at 6:30pm!

Workout of the Day:

For time: 35-25-15 of:
Box jumps (24”/20)
Burpees
Wall balls (20#/14)/ goblet squats
Once you have completed all of the reps, run 400 meters.

Blue group: 25-20-10 of:
Box jumps (30#/24)
Burpee pull ups
Goblet squat (70#/53)

Once you have completed all of the reps, Sprint 200 meters

28
Aug
2014

Friday’s Workout: 8-29-14

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Dead hang, chest to bar pull up and Bulgarian split squat
Green: Dead hang pull up and barbell split squat
Blue: ring rows and goblet lunges on each leg

Quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
The blue group will start with higher reps and less weight in an attempt to elicit a greater cardiovascular stimulus than the black and green groups.
Rest “instinctively” in between sets
Record total number of reps performed
Try to beat your score from last week!

Conditioning:
With a partner and in 10 minutes, complete as many reps of the following:
Box jumps (24”/20)
Ring rows
You and your partner may decide how to organize your effort to achieve as many reps as you can.
BUT! Every 2 minutes, both partners must sprint to the edge of the pavement and back. One partner must carry a (20#/14) medicine ball down, while the other partner must carry the same ball back!

27
Aug
2014

Thursday’s Workout: 8-28-14

JP’s Send off Party!
When: Thursday night!
Where: The Gas Light in Portsmouth
What time: 8:00pm

Workout of the day:
3 rounds for time of:
1 minute of a farmer’s carry down to the edge of the pavement and back (70#/53) / trap bar (205#/165)
1 minute of med ball slams (20#/14) / power snatches (95#/65)
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of sledge hammer swings
1 minute of rest

26
Aug
2014

Wednesday’s Workout: 8-27-14

Don’t forget about JP’s Send-off party this Thursday night at the Gaslight in Portsmouth! We will be getting together around 8:00pm. Hope to see many of you there!

Strength:

Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Deadlift and Shoulder press
Green: Trap bar or Sumo deadlift and Landmine presses (half kneeling)
Blue: deadlifts and Landmine presses on each arm (half kneeling)

EDT quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5 reps, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
The blue group will start with higher reps and less weight in an attempt to elicit a greater cardiovascular stimulus than the black and green groups.
Rest “instinctively” in between sets
Try to beat your score from last week!!

Conditioning:
Complete 8 rounds of the following:
20 seconds of burpees
10 seconds of rest.
20 seconds of wall balls (20/14) or goblet squats
10 Seconds of rest.
Record total reps completed as your score.

25
Aug
2014

Tuesday’s Workout: 8-26-14

This week we will be working on the power clean again in our Skills Class this week. If you happened to miss this day a few weeks back, this is a perfect opportunity to improve your technique!

Workout of the Day:

4 rounds for time of:

1 sled push (90#/60) or pull (165#/115) down to the edge of the pavement and back
7 power cleans (135#/95) or 10 kettlebell sumo deadlift high pulls (70#/53) / 5 power cleans at 75% of 1 rep max
200 meter run / run to the first telephone post and back with a (70#/50) sandbag!

Rest 60 seconds in between each round

24
Aug
2014

Monday’s Workout: 8-25-14

This week we will be working on the power clean again! If you happened to miss this day a few weeks back, this is a perfect opportunity to improve your technique!

Strength:

Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Back squat and heavy kettlebell swings to eye level
Green: Front squat and kettlebell swings to eye level
Blue: goblet squats and kettlebell swings to eye level

Density Work quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
The blue group will start with higher reps and less weight in an attempt to elicit a greater cardiovascular stimulus than the black and green groups.
Rest “instinctively” in between sets
Try to beat your score from last week!

Conditioning:
In 7 minutes, complete as many rounds of the following as possible:
1 sprint down to the end of the pavement and back
12 push-ups.
24 double unders

21
Aug
2014

Friday’s Workout; 8-22-14

Strength:

Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Dead hang, chest to bar pull up and Bulgarian split squat
Green: Dead hang pull up and lunge with a barbell in the back squat position
Blue: ring rows and goblet lunges

Quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed
The goal is to perform as many reps, with great technique in 15 minutes as possible

Conditioning:

For 7 minutes and in teams of 2:

Partner 1 completes 7 tuck jumps

Partner 2 completes as many kettlebell swings (70#/53) as possible.
Once partner 1 completes the tuck jumps, partners will switch!

Score will be total number of kettlebell swings completed for the team.

20
Aug
2014

Thursday’s Workout: 8-21-14

Workout of the Day:

Black: 20 minute AMRAP of:
Run 400 meters
15 wall balls (20#/14)
30 double unders

Green: sub goblet squats for wall balls and single unders for double unders

Blue: 20 minute AMRAP of: 25 meter heavy Prowler push (high handles), then immediately sprint 200 meters. Rest 2 minutes in between sets.

19
Aug
2014

Wednesday’s Workout: 8-20-14

This week we will be working on improving our squat technique! If you struggle to maintain good technique in the front or back squat, this class is for you!! Skills class will meet this Wednesday night at 6:30pm. Hope to see many of you there!!!

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:

Black: Deadlift and Shoulder press
Green: Trap bar or Sumo deadlift and Landmine presses (half kneeling)
Blue: deadlift off of risers and Landmine presses (half kneeling)

EDT quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5 reps, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed

Conditioning:
3 rounds for total reps of:
45 seconds of mountain climbers, 15 seconds off
45 seconds of ring dips or ring rows, 15 seconds off
45 seconds of box jumps (24”/20), 15 seconds off

18
Aug
2014

Tuesday’s Workout: 8-19-14

Tuesday’s Workout of the Day:
Black: “The Chief”
5 rounds of:
3 minute AMRAP
3 Power cleans (135#/95)
6 push ups
9 air squats
Rest 1 minute in between rounds

Green: “The Chief” with hip thrusts instead of power cleans

Blue: “The Chief” With power cleans @ 80% of 1 rep max. Each round will last for 2:30. Athletes will rest for 90 seconds in between rounds.

Month: August 2014