Wednesday’s Workout 10-1-14

Happy Birthday GBCF!

October 1st is Great Bay CrossFit’s 2 year anniversary!

This week in skills class we will be covering the progressions of the squat! We will cover the front squat, back squat and overhead squat, so be sure to come to Wednesday’s class at 6:30pm to get some serious practice in!

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:

Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of goblet lunges (53/35)
1 minute of rest

Read More

Tuesday’s Workout: 9-30-14

This week in skills class we will be covering the progressions of the squat! We will cover the front squat, back squat and overhead squat, so be sure to come to Wednesday’s class at 6:30pm to get some serious practice in!

Workout of the Day:

Black and green options: “The GBCF 7”

7 rounds of:
7 push ups
7 goblet squats (70#/53)
7 knees to elbows / side bridge reach and squeeze on each arm
7 burpees
7 box jumps (24”/20)
7 kettlebell swings to eye level (70#/53)
7 pull ups
35 minute time cap!

Green: Newer athletes: complete only 5 rounds of “The GBCF 7”

Blue: “ Mini Seven”
4 rounds of:
7 handstand push ups
7 thrusters (135#/95)
7 knees to elbows
7 burpees
7 deadlifts (245#/165)
7 kettlebell swings (70#/53)
7 pull ups

Read More

Monday’s Workout: 9-29-14

This week in skills class we will be covering the progressions of the squat! We will cover the front squat, back squat and overhead squat, so be sure to come to Wednesday’s class at 6:30pm to get some serious practice in!

Strength:

Black:
Wendler Back Squats: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:

Partner Monday!!!
With a partner complete the following for 8 minutes:
Partner 1: farmer’s carry with kettlebells down to the edge of the pavement and back (70#/53)
Partner 2: complete as many double unders as possible.
Once partner 1 returns, switch exercises.
Total score will be total double unders completed!

Read More

Friday’s Workout: 9-26-14

Workout of the Day:

Black and Green and blue options:

In a team of three, complete the following:
Complete 12 sled push / pulls down to the edge of the pavement and back
2,250 meters on the rower
150 push ups

Read More

Thursday’s Workout: 9-25-14

Strength:

Power cleans and shoulder presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a power clean x 3 reps at 85% of 1 RM / deadlifts x 6 reps @ 75% of 1 rep max / kettlebell swings to eye level x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a shoulder press x 3 reps / landmine press from half kneeling x 5 reps on each side / push ups x 10 reps

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 5 rounds of:

Sprint to the edge of the pavement and back
10 med ball slams (14#/10)
Rest 1 minute in between rounds

Read More

Wednesday’s Workout: 9-24-14

Workout of the Day:
For time:
50 sledge hammer swings (25 on each side)
50 bodyweight lunges on each leg
50 knees to elbows / 25 side bridge reach and squeezes on each side
50 deadlifts / sumo stance kettlebell deadlifts
2 famers carries down to the edge of the pavement and back with kb’s (70#/53)
50 back extensions / 60 second plank hold
50 double unders / single unders
50 mountain climbers on each leg
500 meters on the rower

Blue:
Complete 2 rounds of:
20 sledge hammer swings (10 on each side)
20 front rack lunges, (115#/75) 10 on each side.
20 toes to bar
20 deadlifts (225#/155)
1 farmer’s carry down and back with the trap bar (255#/185)
20 back extensions
20 double unders
20 mountain climbers on each side
200 meters on the rower
Rest 90 seconds in between rounds

Read More

Tuesday’s Workout 9-22-14

We will be working on the power clean in Skills Class this week. Be sure to make Wednesday night’s class at 6:30pm to get some quality work in!

Strength:

Squats and pull ups! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black, Green and Blue Options:
Partner 1 will either perform a Back squat x 3 reps at 85% of 1 RM /goblet squat x 10 reps / air squat hold in the bottom position x 60 seconds.

Partner 2 will either perform 5 pull ups / 5 banded pull ups / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 8 rounds of the following for total reps:
20 seconds of box jumps (24”/20)
10 seconds of rest
20 seconds of ring dips / ring rows
10 seconds of rest

Read More

Monday’s Workout: 9-22-14

We will be working on the power clean in Skills Class this week. Be sure to make Wednesday night’s class at 6:30pm to get some quality work in!

Workout of the Day:

Run 400 meters then:
Complete 10-1 reps of:
Burpees
Kettlebell swings (70#/53) to eye level
Wall balls (20#/14) / goblet squats
Then run 400 meters

Blue:
Run 200 meters then complete:
8-1 of:
Burpees
Kettlebell swings (88#/62)
Thrusters (115#/75)
Run 200 meters

Read More

Friday’s Workout: 9-19-14

Workout of the Day:
Black and Green options:

In a team of three, complete the following as quick as possible:
12 Farmer’s carries (70#/53) down to the edge of the pavement and back
200 meter run as a team
150 Wall balls (20#/14) / goblet squats
400 meter run as a team
150 ring rows
800 meter run as a team

Teams must complete all reps on the given exercise before moving on to the next movement. Only 1 team member may work on each exercise, except for the runs.

Read More

Thursday’s Workout: 9-18-14

Strength:
Deadlifts and Pallof Presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a deadlift x 3 reps at 85% of 1 RM /deadlifts x 6 reps @ 75% of 1 rep max / deadlifts x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a Standing Pallof press x 5 reps / tall kneeling pallof press x 5 reps on each side / Supine Pallof Press x 5 reps on each side

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:
Complete 3 rounds of the following:
Row as far as possible in 60 seconds
Rest 2 minutes in between efforts

Read More