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WOD & Blog

12.01.2015

By Samy Daghir / November 30, 2015 / 5 Comments

IMG_2203ANNOUNCEMENTS
-Our December On-ramp begins TONIGHT! Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
:10 x Ring Support
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Strict Pull-up Ascension Ladder
Every :30 for 8 minutes complete the prescribed rep load of Strict Pull-ups where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.

Post scores to comments.

“Not On A Whim”
Row 500m
15 x Handstand Push-ups
25 x GHD Sit-ups
35 x Ring Dips
45 x GHD Sit-ups
55 x Push-ups
65 x GHD Sit-ups

Post scores to comments.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

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Frosty Flourisher: January 9, 2016

By Samy Daghir / November 30, 2015 / 0 Comments

Frosty Flourisher: January 9, 2016 @ CrossFit Free

Details
Event Divisions: Womens, Mens
This competition is for the “up and coming” CrossFit Competitor. Think of it as a Scaled event, for those looking to step up their competition gain and test themselves. If you are a regular RX Competitor with higher skill sets; this is NOT a competition for you. Please check out our event in April following The Opens if that is the case.

Workouts Designed for those who are participating in their first comp all the way to the athletes getting ready to move onto RX Competitions in the near future. Great day, lots of fun and an awesome experience for all.

Join us!

Register HERE

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Winter Weight Buffet: February 6, 2016

By Samy Daghir / November 30, 2015 / 0 Comments

Winter Weight Buffet: February 6, 2015 @ CrossFit EverProven

Join your comrades in the trenches or come provide moral support during the event’s 5 max effort lifts: Snatch, Bench Press, Clean & Jerk, Back Squat, & Deadlift! Registration may be found through the actionable link HERE… Get some, FREAKS!

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Winter Warzone: December 12, 2015

By Samy Daghir / November 30, 2015 / 0 Comments

Winter Warzone: December 12, 2015

Compete or come support your fellow athletes as they engage in this years Winter Warzone at CrossFit Earned. Registration and information link HERE.

Details
Event Divisions: Men’s Scaled, Women’s Scaled
CrossFit Earned is hosting a SCALED ONLY competition!! Mark your calendars!!! Capping registration at 50 athletes per division – Mens/Womens. Spread the word and lets have some fun!

Standards(some may be added, none will be removed/modified):
Be able to Row/Run
Power Clean (95/65) for reps
Shoulder to Overhead (95/65) for reps
Wall Balls (14/10) to 10′ Target
Abmat Sit Ups
Single Unders
Front Squat for max load
Lateral Burpees
Box Jumps (24”/20) for reps

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11.30.2015

By Samy Daghir / November 30, 2015 / 8 Comments

IMG_4288ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Hindu Push-ups
7 x ‘American’ KB Swings
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload. Increase weights with each set as form allows.

Overhead Squat 5-5-5-5

Post loads to comments.

“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

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11.27.2015

By Samy Daghir / November 26, 2015 / 4 Comments

holbrookANNOUNCEMENTS
-Friday: Hero WOD. Heats starting at 10am & 11am only.
-Saturday: Regular Open Gym from 9-11am
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!

Warm-up Drills
*Individual Warm-up and Mobility

“Holbrook”
Ten rounds, individually timed of
5 x Thrusters (115/85lbs)
10 x Pull-ups
Sprint x 100m
Rest 1:00

Notes: US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Post scores to comments.

Skill Development
Mobilize, Fuel, Rest, Fuel, Heal…

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11.25.2015

By Samy Daghir / November 25, 2015 / 7 Comments

12294919_970649969647669_7610100140359571392_nANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

6:00 of
2 x Power Snatch
6:00 of
1 x Power Snatch

Post loads to comments.

Impact/Focus #2: Back Squat 5RM
Warm up using 3 sets x 5 reps before working to establish a 5-rep maximum effort for Back Squat.

Back Squat 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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11.24.2015

By Samy Daghir / November 23, 2015 / 7 Comments

IMG_1412ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

 

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
OR
II. Coach’s Choice
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

“Mashed Taters”
20 x Thrusters (95/65lbs)
20 x Bar Facing Burpees
20 x Russian Twists
20 x Pull-ups
20 x Pistols (each leg)
20 x American KB Swings (32/24kg)
20 x Windshied Wipers (95/65lbs)
20 x Medicine Ball Cleans (40/20lbs)

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

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11.23.2015

By Samy Daghir / November 22, 2015 / 5 Comments

12247055_968893019823364_2356116911986305784_nANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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11.23.2015

By Samy Daghir / November 22, 2015 / 5 Comments

12247055_968893019823364_2356116911986305784_nANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed before completing the following workload of overhead squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

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