Thursday is readily upon us.  For most it’s a rest day.  Strength bias and metabolic bias, each group has a rest day planned for Thursday.  If you missed any day this week, use this day to make up any wod you missed.  Also, we are one of the sponsors for the Freedom Run this Saturday afternoon at 5PM at Heritage Park in Simpsonville.  It’s part of Freedom Weekend Aloft.  Come out and see us, we’ll be manning a water station on the course!  We can also use as many volunteers as we can get. Come on out and volunteer, I’ll give you a free t-shirt!

Share on Facebook

Wednesday is usually a rest day for the strength bias group.  With the new strength cycle, we are going to hit the strength exercise hard and take a rest from metabolic conditioning.  Can’t make it on Wednesday?  Make the strength up Thursday.  Simple, huh?  See below for the WODS!

Wednesday’s WODs

Strength Bias

Squats 5/5/5

Shoulder Press 5/5/5

Deadlift 5

Metabolic Bias

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For sit-ups, feet unanchored with soles together.

Share on Facebook

Today started our new Strength Cycle that is based on Mark Rippetoe’s Starting Strength.  You should know your 3RM for all of your lifts.  We’ll use that to get you started on your individual strength program.  We’ll also keep the metabolic conditioning in line with the strength cycle as well as program a heavy metabolic wod as well.  Let’s get to work!

Tuesday’s WODs

Strength Bias

No heavy lift programmed

METCON

5 Rounds of:

3 – Power cleans

3 – Overhead anyway

3 – Power Snatches

Unbroken rounds.  Only time you set the bar down is to switch grips between clean grip and snatch grip.  Any pause longer than 5 seconds constitutes a drop.  Every drop equals a burpee.  Go heavy.  I’ll be watching!

Metabolic Bias

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

You love her, even if you hate her for a couple minutes.

Share on Facebook

After the weekend I had, I can honestly say that I can’t wait to get back into the gym and get back to eating right!  We all need a get away every now and again.  It’s getting back to the program that counts!

Thinking of doing away with the Sunday afternoon class due to low attendance.  Let me know your thoughts in the comments section.  If I don’t hear anything, I’ll assume that no one has interest and there will be no more Sunday afternoon classes.

Mondays WODS

Strength bias

Back Squat = 5/5/5
Bench Press = 5/5/5

AMRAP 12

“Candy”

5 – Chest to Bar pull-ups

10 – Clapping Push-ups

15 – Double Unders

Metabolic bias

“Cindy”

AMRAP 20

5 – Pull-ups

10 – Push-ups

15 – Squats

Share on Facebook

Greetings from Charlotte, NC!  I’m out of the gym for the next couple days on a guys weekend, but the gym will still be open regular hours.  Support and coaching will still be available as well.  See you when I get back, here’s todays WODS:

Strength Bias

Find your CrossFit Total

1 – Deadlift

1 – Shoulder Press

1 – Back Squat

No Metcon

Metabolic bias

4 Rounds for time:

400m run

50 Squats

Share on Facebook