CONGRATS to all the participants of the 2015 Thanksgiving Throwdown!

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build over the 3 sets.

Followed by…
Every 2-minutes, for 8 minutes, (4 sets):
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(You may drop the barbell between the two pulls, two snatches, and two hang snatches if you need to.)

Build to a load that is heavy, but allows you to maintain mechanics.

B. Four sets of:
Row 500 Meters
Rest 2 minutes or alternate with a partner for 8 total sets.

These are all out maximal efforts.

Box Brief:
We are excited to announce we will be hosting @mikeburgener and the @crossfit_weightlifting course on Feb 6-7, 2016. This course is open to everyone, your L1 is not required. 

Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1761604.

Two days are spent detailing each lift (snatch on Day 1, clean and jerk on Day 2). The focus is on participants experiencing the basic positions and learning the foundational teaching points for instructing others to achieve them. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete.

Today's Workout:
Scheduling Reminder: We will be following a holiday schedule today - 8:30am and 10:00am classes only!
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 55% or 1-RM Deadlift (5% heavier than last week)

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 72% (2% heavier than last week)

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to use last week’s top weight for all three sets.

C. In teams of 2, alternating full rounds, complete 3 rounds each for time, of:
350m Row
12 Thrusters (135/95 lbs)
50 Double Unders

Thanksgiving Throwdown 2015

If you are planning on coming to spectate and cheer on your friends/family, please make sure you park on the street. Parking onsite will be reserved for athletes competing in the competition. Coach Elyse will be out there monitoring the parking lot. Thanks for your cooperation!

Here's the schedule for the Thanksgiving Throwdown on Saturday, November 28th:

7:30-8:00am Team Check-in

8:00-8:30am Briefing with Coach Josh 

9:00-10:00am Event 1 - “The Progenex Couplet”

9:00am Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron, Kate/Liko, Cheyne/Jen, Mary/Brie

9:20am Heat 2: Alex/Susan, Sonja/Ashley, Dana/Nikki, Rachel/Noe, Brittany/Ren

9:40am Heat 3: Aaron/Brian, Troy/Nate, Gabe/Ricky, Derek/Ross, Josh/Josh, Glenn/Tom

10:15am-11:15am Event 2 - “The Virus Strength Total”

10:15am Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron

10:30am Heat 2: Kate/Liko, Cheyne/Jen, Mary/Brie

10:45am Heat 3: Alex/Susan, Sonja/Ashley, Dana/Nikki, Rachel/Noe, Brittany/Ren

11:00am Heat 4: Aaron/Brian, Troy/Nate, Gabe/Ricky, Derek/Ross, Josh/Josh, Glenn/Tom

11:30-12:30pm Event 3 - The Synchro

11:30am Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron

11:45am Heat 2: Kate/Liko, Cheyne/Jen, Mary/Brie

12:00pm Heat 3: Alex/Susan, Sonja/Ashley, Dana/Nikki, Rachel/Noe, Brittany/Ren

12:15pm Heat 4: Aaron/Brian, Troy/Nate, Gabe/Ricky, Derek/Ross, Josh/Josh, Glenn/Tom

1:00-2:40pm Finale - “The Box Basics Finale” (ALL TEAMS WILL MOVE ONTO THIS WORKOUT)

1:00pm Heat 1: Yoshi/Steve, Glenn/Paul, Jon/Aaron

1:20pm Heat 2: Kate/Liko, Cheyne/Jen, Mary/Brie

1:40pm Heat 3: Female 5th, Male 6th, Male 5th

2:00pm Heat 4: Female 4th, Female 3rd, Male 4th, Male 3rd

2:20pm Heat 5: Female 2nd, Female 1st, Male 2nd, Male 1st 

3:00pm Awards Ceremony

Today's Workout:
"12 Days of Thankfulness"
1 200 Meter Run
2 Chest to Bar Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (24/20″)
5 Burpees
6 Kettlebell Swings (70/53 lbs)
7 Wall Balls (30/20 lbs to 10 ft)
8 Single-Arm DB/KB Snatches (4 each arm)
9 Toes to Bar
10 Reverse Lunges with Dumbbells (45/30 lbs)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)

YOU MUST CATCH THE WALL BALL FOR THE REP TO COUNT. ABSOLUTELY NO DROPPING THE DUMBBELLS OR KETTLEBELLS.

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 200 Meter Run
2 – 2 Chest to Bars, 200 Meter Run
3 – 3 DB Thrusters, 2 Chest to Bars, 200 Meter Run
4 – 4 Box Jumps, 3 DB Thrusters, 2 Chest to Bars, 200 Meter Run
. . . and so on.

Box Brief:

Thanksgiving Week Schedule:

Wednesday, Nov 25 – Normal Class Schedule

Thursday, Nov 26 (Thanksgiving) – CLOSED

Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only

Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

C. 3 sets not for time, of:
Banded Face Pulls x 20-25 reps
V-ups x 20-25 reps
Rest as needed

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the 4 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

SAME AS LAST WEEK.

B. Four sets of:
90-second Max Calorie Assault Bike or Concept 2 Rower
Rest 3 minutes

*These are all out maximal efforts.

Box Brief:

Thanksgiving Week Schedule:

Wednesday, Nov 25 – Normal Class Schedule

Thursday, Nov 26 (Thanksgiving) – CLOSED

Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only

Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Today's Workout:
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 50% or 1-RM Deadlift

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

Followed by...

Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 70%

B. In teams of two, with only one teammate working at a time, partitioning reps however you like, complete the following as quickly as possible:
25 Cals on the Rower (each)
50 Hang Squat Snatches (95/65 lbs)
100 Wall Ball Shots* (20/14 lbs to 10 ft)
50 Hang Squat Snatches (95/65 lbs)
25 Cals on the Rower (each)

*You must catch the ball for the rep to count.

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

B. 15-12-9-6 rep rounds for time, of:
Power Cleans (155/105)
Toes to Bar
Shoulder to Overhead (155/105)
Box Jumps (24″/20″)

Box Brief:

You can still register for the Thanksgiving Throwdown, please email Coach Elyse for a late entry.

Thanksgiving Week Schedule:

Wednesday, Nov 25 – Normal Class Schedule

Thursday, Nov 26 (Thanksgiving) – CLOSED

Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only

Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Today's Workout:
A. Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 5 reps @ 75% of 1-RM

B. Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups

Immediately followed by…

Three sets for max reps of:
60 Seconds of Ring Dips
60 Seconds of Bent-Over Barbell Row (65/45 lbs)

C. 3 set of:
Kettlebell Side Bends x 20 each side
Rest as needed

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the 6 sets.

B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5 reps @ 75-85% of last week’s 2-RM

C. Complete as many rounds and reps as possible in 12 minutes of:
3/2 Muscle-Ups
6 Burpees
12 Kettlebell Swings (70/53 lbs)

Box Brief:

You can still register for the Thanksgiving Throwdown, please email Coach Elyse for a late entry.

Thanksgiving Week Schedule:

Wednesday, Nov 25 – Normal Class Schedule

Thursday, Nov 26 (Thanksgiving) – CLOSED

Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only

Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed

Today's Workout:

A. Every 2 minutes, for 8 minutes (4 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%

B. Two sets for times of:

Row 1000/800 Meters

30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 10:00, then perform set 2.

Box Brief:

You can still register for the Thanksgiving Throwdown, please email Coach Elyse for a late entry.

Thanksgiving Week Schedule:

Wednesday, Nov 25 – Normal Class Schedule

Thursday, Nov 26 (Thanksgiving) – CLOSED

Friday, Nov 27 (Black Friday) – Holiday Schedule, 8:30am and 10:00am classes only

Saturday, Nov 28 (Thanksgiving Throwdown) – NO CLASSES

Today's Workout:
A. Three sets, not for time, of:
Tall Bear Walk x 25 feet
(Rock forward onto the toes with legs straight, put more weight on the shoulders and hands.)
Roll to Candlestick x 10-12 reps (as fast as possible)

B. Every 2-minutes, for 16-minutes:
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
* Set 8 (optional) – Exceed Set 7 weight

C. In teams of 2, partitioning reps however you like, complete as many rounds and reps as possible in 16-minutes, of:
50 Deadlifts (185/125 lbs)
40 Toes to Bar
30 Hang Power Clean (185/125 lbs)
20 Shoulder to Overhead (185/125 lbs)
10 Burpee Muscle-ups or Synchronized Burpees over the Barbell

Today's Workout:
A. Take 20-minutes to find your 1-RM Snatch.

B. "Running Jackie"
For time:
1000 Meter Run
50 Thrusters (45/35 lbs)
30 Chest to Bar Pull-ups

Today's Workout:
A. Every 2-minutes for 16-minutes:
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight

B. Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set. No Strict HSPU, sub L-seated DB Presses.

C. Three sets of:
Banded Good Mornings x 15-20 reps @ 20X1
Rest as needed
Weighted Plank Hold x 45-60 seconds
Rest as needed

Today's workout:
Scheduling Reminder: We are following a Holiday Schedule today - 8:30am and 10:00am classes only! Happy Veteran's Day! Thank you to all those who have served and continue to serve this great country. We are forever grateful for your sacrifices.
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Weighted Overhead Pistols x 4-6 reps
Double Unders x 30-40 unbroken reps

B. THREE WISE MEN
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Wednesday, November 11th in honor of Veteran's Day - 8:30am and 10:00am classes only!
A. Every 2 minutes, for 12 minutes (6 sets) of:
Hang Clean + Power Clean + Power Jerk + Jerk @ 70% of C&J

B. Take 15 minutes to find a 2-RM Bench Press.

Movement Standard – Your butt must remain on the bench throughout the lift.

C. For max Calories:
3 Minutes of Rowing or Assault Bike

Box Brief:
We will be doing the Three Wise Men Tribute workout on Wednesday (tomorrow).

"The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their gyms across the country."

Please visit http://www.threewisementribute.org to donate to the cause.

Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Wednesday, November 11th in honor of Veteran's Day - 8:30am and 10:00am classes only!
A. Every 2 minutes, for 12 minutes (6 sets) of:
2-Position Snatch @ 70-80%
(high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)

B. For time:
30 Dumbbell Snatches (70/50)
100 Double-Unders
20 Dumbbell Snatches (70/50)
100 Double-Unders
10 Dumbbell Snatches (70/50)
100 Double-Unders

Absolutely NO DROPPING the Dumbbells.

Box Brief:
We will be doing the Three Wise Men Tribute workout on Wednesday.

"The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their gyms across the country."

Please visit http://www.threewisementribute.org to donate to the cause.

Today's Workout:
A. Three sets, not for time, of:
Double-Unders x 30-40 reps (unbroken)
Toes to Bar x 10-12 reps (unbroken)
Roll to Candlestick x 10-12 reps (as fast as possible)

B. Take 15 minutes to build to today’s 1-RM Strict Shoulder Press

Note weight achieved, and whether it is a PR.

C. In teams of three, relay style, with only one athlete working at a time, complete as many rounds and reps as possible in 18-minutes, of:
10 Hang Power Snatches (95/65 lbs)
12/10 Cals on the Rower

Once this workout begins, the barbell may not touch the ground.
PENALTY: 3 Synchronized Burpees

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B. 3 Rounds:
400 Meter Run
12 Front Squat (185/125 lbs)
21 Box Jumps (24″/20″)

Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat x 2-3 reps

All sets performed between 85-95% of your 1-RM.

B. 3 rounds of:
10 Strict Toes to Bar
20 Ab-Mat Sit-Ups
30 Hip Extensions
40 Flutter Kicks
50 Banded Good Mornings
60 Second Plank Hold
Rest 3-minutes between rounds.

Today's Workout:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Weighted Overhead Pistols x 4-6 reps
Double Unders x 30-40 unbroken reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 4 Burpee Box Jump-Overs + 8 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

Today's Workout:
A. Front Squat
Every minute on the minute:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
and then...

Every two minutes:
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. Every 90 seconds, for 15-minutes (10 sets):
Power Clean + Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. Three sets of:
Anterior Load Box Step-Ups x 8 reps
Banded Lateral Leg Raises x 45 seconds
Rest as needed

Today's Workout:

A. Every minute on the minute for 5-minutes (5 sets):

Snatch x 1 rep

Immediately followed by...

Every 2-minutes for 10-minutes (5 sets):

Snatch x 1 rep

B. Take exactly 10-minutes to build to a 2-RM Overhead Squat.

Compare to September 28, 2015.

C. 3 sets for max reps:

Against a 2-minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 2 minutes between sets.