20 November 2014

Thursday
WOD

“Sriracha”

Complete 15-12-9 of the following for time:
Toes-to-bar
Burpees over erg
300 Meter row after each round

Posted on CFNE on 13 November, 2014

Strength
Bench Press
5-5-3-3-1-1

Then,

Complete: 4 supersets
15 Weighted push ups
10 Weighted pull ups
5 Weighted dips
2 – 3 Minute rest after each round

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THANKSGIVING SCHEDULE
Monday-Wednesday: Normal Schedule
Thursday: 10 AM – Turkey WOD
Friday: 8 AM – 11 AM – Open Gym
Saturday: CLOSED
These are the only classes that will be held Thursday – Saturday.
All other classes are canceled, including Kickboxing and Kids classes.
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19 November 2014

Wednesday
WOD

1. Every minute on the minute for 6 minutes:
Odd: 3 Pause front squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

2. Every minute on the minute for 6 minutes:
Odd: 2 High hang squat cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. Every minute on the minute for 6 minutes:
Odd: 1 Squat clean at 90% of 1RM
Even: 40 Double unders

Posted on CFNE on Comp Train on 12 November, 2014

CF LITE
Complete 3 round for time of:
400 Meter run
12 Kettlebell sumo deadlift high-pulls (M: 32 kgs, W: 24 kgs)
21 Pull-ups

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ATTENTION KICKBOXING MEMBERS
Leo will be gone for the month of December. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.
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18 November 2014

Tuesday
WOD
“Team Jack”
In teams of 2, complete as many rounds as possible in 20 minutes of:
10 Push presses (M: 115 lbs, W: 80 lbs)
10 Kettlebell swings (M: 24 kgs, W: 16 kgs)
10 Box jumps (M: 24″, W: 18″)

*Parters complete full rounds before switching. One working, one resting at all times.

Posted on CFNE on 11 November, 2014

Strength

Back squat
5-5-5-5 (80% of 1RM) (absolute bottom)
*Stand up fully, no rest at the top
Then,
3 sets:
RDL 8-10 reps
Rest 1 minute
Bulgarian split squats 8 reps each leg
Rest 1 minute
Then,
For 10 minutes complete
Alternating between:
Max wall sit
1:00 Minute plank hold
Rules:
Once you can no longer sit on the wall proceed to the ground for plank hold, after you finish 1:00 plank get back on the wall for wall sits
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THANKSGIVING SCHEDULE

Monday-Wednesday: Normal Schedule
Thursday: 10 AM – Turkey WOD
Friday: 8 AM – 11 AM – Open Gym
Saturday: CLOSED
These are the only classes that will be held Thursday – Saturday.
All other classes are canceled, including Kickboxing and Kids classes. 

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17 November 2014

Monday
WOD
East Coast Championships Online Qualifier – Week Two

At the 0:00…

Complete as many rounds as possible in 5 minutes of:
5 Squat cleans (M: 155 lbs, W: 105 lbs)
5 Bar muscle-ups
5 Box jumps (M: 40″, W: 30″)

At the 5:00…

Take 5 minutes to establish a max effort:
Clean + hang squat clean + front squat + push-jerk

At the 10:00…

Complete 18-12-6 of the following:
Deadlift (M: 275 lbs, W: 185 lbs)
Strict handstand push-up

Posted on CFNE on 10 November, 2014

CF LITE
Complete as many rounds as possible in 20 minutes of:
5 Burpees
1 Rope climb (15 feet)
30 Double-unders

Posted on CF Main Site on 12 November, 2014

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15 November 2014

Saturday
FREE COMMUNITY WORKOUT

8:00 AM
Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).

OPEN GYM
8:00 AM – 11:00 AM

Please Arrive by 10:30 AM
(Open to Current Athletes Only)

CF PRE-SCHOOL
8:30 AM – 9:00 AM

CF KIDS
9:00 AM – 9:45 AM

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14 November 2014

Friday
WOD

Bench Press 5 – 4 – 3 – 2 – 1

Cashout

Every minute on the minute for 15 minutes, complete:
Minute 1 – 7 Bench Press (M: 185 lbs, W: 135 lbs)
Minute 2 – 40 Double-Unders
Minute 3 – 15 GHD Sit-Ups

Posted on CFNE 09 November, 2014

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13 November 2014

Thursday
WOD

“Jake The Snake”
Complete the following for time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Push jerk (M: 155 lbs, W: 105 lbs)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 Pull-Ups

Posted on CFNE 07 November, 2014

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Free Community Workout
THIS Saturday, November 15th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).

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12 November 2014

Wednesday
WOD

“Cheech and Chong”
In teams of 2, complete as many rounds as possible in 15 minutes of:
20 Calorie row
40 Burpees
30 Calorie row
60 Kettlebell swings (M: 24 kgs, W: 16 kgs)
40 Calorie row
80 Box jumps (M: 24″, W: 20″)
50 Calorie Row
100 Wall balls (M: 20 lbs, W: 14 lbs)

*One team member works at a time. Split work as seen fit by the team. Work thorugh the movements in order.

Posted on CFNE on 06 November, 2014

CF LITE

Complete 21-18-15-12-9 of the following for time:
Alternating dumbbell snatches (M: 45 lbs, W: 35 lbs)
Dumbbell handstand push ups

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Free Community Workout
THIS Saturday, November 15th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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Neighborhood Special
Receive 50% OFF Group Fundamentals and 50% OFF your 1st month of Regular Classes.

*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/14.*
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11 November 2014

Tuesday
WOD
“Hot Tamale”
Complete 4 rounds for time of:
5 Power cleans (M: 185 lbs, W: 135 lbs)
200 Meter run

Posted on CFNE 04 November, 2014

Strength

Back squat
4-4-4-4-4-4-4-4
(3 second pause at the bottom AHAP)
Then,
4x
20 Back racked walking lunges (AHAP)
(After each set:  Max plank hold, no less than 30 seconds)
Then,
Death by pushups (increasing by 2′s)
Ex:
Minute 1 – 2 pushups
Minute 2 – 4 pushups
Minute 3 – 6 pushups
10 minute cap

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CrossFit Yuma’s Third Annual Throwdown is on December 6, 2014. Click the link below to check it out and register if you want to compete.

http://www.crossfityuma.net/events/index.php?id=10

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Olympic Lifting vs Deadlift Set-up
For Olympic Lifting, the athlete needs to be more explosive; therefore the hips should be lower than they would be in a deadlift setup.  This way, the athlete can utilize more “leg power” (more muscles being recruited), giving themselves enough time to drop underneath the bar.

The Clean
unnamedQuick Clean Set-up
1. Feet flat
2. Arms straight
3. Chest up
4. Back set
5. Hamstrings loaded
Olympic Coaching Tips: Clean and Jerk Slo Mo

The Deadlift

Screen Shot 2014-11-10 at 11.09.35 AM

Quick Deadlift Setup
 1. Weight in heels
 2. Shins perpendicular to the ground (hamstrings activated)
 3. Neck neutral to spine
 4. Tension on the bar ..arms straight
Here is a great breakdown by Kelly Starett, Diane Fu and Jesse Burdick of the differences between the Oly and Power Lifting set-ups – Click here to watch
By PJ
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