Joel Harrison

Congratulations to Joel Harrison on earning Great Bay CrossFit’s ‘Member of the Month’ honor for February, 2015! One of the things that we look for when choosing a Member of the Month (which, by the way, can be a pretty tough task!) is somebody who embodies the spirit of GBCF. This can be a hard […]

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Thursday’s Workout: 2-26-15

Workout of the Day:
5 rounds for time of:

Row 200 m or airdyne for 20 calories
5 power cleans at 70% of 1 rep power clean max or 10 kettle bell swings to eye level (70#/53)
10 box jumps (24”/20) / step ups
15 burpees

Blue option:
4 rounds of:

20 Airdyne calories
5 power cleans at 70% of 1 rep max
10 Box jumps (30”/24)
10 burpees
Rest 60 seconds in between each round

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Wednesday’s Workout: 2-25-15

This week in our Crush a Weakness Wednesday Class, we will be covering the muscle up and rope climb technique! This will be an excellent class for anyone who is interested in learning or honing their muscle up technique. We will also discuss ways to improve your strength in a way that will make completing a muscle up much easier. Don’t miss out!

Strength:

Squats and rows! 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 front 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 a Pendlay row x 5 reps / 3 point row x 5 reps on each side / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

3 rounds of:
7 Power snatches (95#/65) or 14 medicine ball slams (20#/14) or 5 power snatches (135#/95)
7 Ring rows or 7 ring rows or 5 ring dips
21 Mountain climbers on each leg

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Tuesday’s Workout: 2-24-15

This week in our Crush a Weakness Wednesday Class, we will be covering the muscle up and rope climb technique! This will be an excellent class for anyone who is interested in learning or honing their muscle up technique. We will also discuss ways to improve your strength in a way that will make completing a muscle up much easier. Don’t miss out!

Workout of the Day:

3 rounds for max reps of:
1 minute of double unders / single unders
1 minute of hanging knee raises/ prone bridge arm marches / toes to bar
1 minute of goblet lunges (53#/35) / body weight lunges / front racked lunges (75#/55)
1 minute of rowing for calories
1 minute of wall balls (20#/14) / goblet squats / thrusters (75#/55)
1 minute of rest

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Monday’s Workout: 2-23-14

This week in our Crush a Weakness Wednesday Class, we will be covering the muscle up and rope climb technique! This will be an excellent class for anyone who is interested in learning or honing their muscle up technique. We will also discuss ways to improve your strength in a way that will make completing a muscle up much easier. Don’t miss out!

Strength:

Deadlifts 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 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 5 dead hang pull ups / 10 ring rows / 5 dead hang chest to bar pull ups

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Move as far up the ladder, starting at 1, as you can in 8 minutes of:
Kettlebell swings (70#/53) / Kettlebell swings (88#/62)
Push ups

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Friday’s Workout: 2-20-15

Day 5 of Testing Week

Strength Endurance Test:
Plank hold for time

Strength Test:
Black and green options: Weighted pull up 1 rep max

Conditioning:
This is NOT a testing parameter
With a partner, complete the following for 5 minutes:
Partner 1: 5 power cleans (135/95) / 10 medicine ball Slams (20#/14) / power cleans (185/115)
Partner 2: complete as many ring rows as possible / ring rows / ring dips
Rest for 60 seconds, then complete the following for 5 minutes:
Partner 1: 5 front squats (135#/95) / bucket tosses (20#/14) / thrusters (135#/95)
Partner 2: complete as many box jumps (24”/20) / step ups / box jumps (30”/24)
Total the ring rows and box jumps completed by your team to calculate your score!

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Thursday’s Workout: 2-19-15

Day 4 of Testing Week

Strength Endurance Test:

Pick one of the following exercises to test:
Push ups
Ring dips
Strict muscle ups
Next, complete the chosen exercise for a max unbroken set.

Aerobic Fitness Test:
GBCF Beep Test: Every minute, on the minute, for as long as possible perform: 5 goblet squats, 5 burpees, 5 kettlebell swings. Weight used for goblet squat and kettlebell swing will be determined by coach’s assessment during class. If the athlete makes it over 15 minutes, 1 rep will be added to each exercise, each minute, until the athlete is unable to complete the given work in the minute.

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Wednesday’s Workout: 2-18-15

This week in our Crush a Weakness Wednesday Class, we will be covering the overhead barbell movements: the shoulder press, push press, push Jerk and the split jerk. Be sure to stop by to get more experience with these exercises!

Day 3 of Testing Week

Strength Test:

Black: Power clean 1 rep max
Green: kettlebell swing x 10 reps or deadlift 5 rep max

Anaerobic Capacity Test:

For time:
In 90 seconds, complete as many 15 meter sprints as possible.

Strength Endurance Test:

Max distance farmers carry in 5 minutes with 165# on the trap bar or 70# kb’s for men and 115# for women on the trap bar or 53# kb’s

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Tuesday’s Workout: 2-17-15

This week in our Crush a Weakness Wednesday Class, we will be covering the overhead barbell movements: the shoulder press, push press, push Jerk and the split jerk. Be sure to stop by to get more experience with these exercises!
Day 2 of Testing Week

Power Test:
Standing, under hand med ball throw (14#/10)

Strength Test:
Black: Shoulder press 1 RM
Green: landmine press 3 rep max from half kneeling

Anaerobic Capacity Test:
For time:
Row 500 meters
30 burpees

Strength Endurance Test:
Max air squats in 90 seconds

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