Archives

Monthly Archive for: ‘January, 2018’

1/18/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes to complete

2 rounds

10 burpees

10 medicine ball clean + wall ball shot

10 push-ups

Then warm-up deadlift

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
Women Deadlift weight 210lb

Strength

5×3, 3×1 Bench Press

Endurance

2x800m run with 3 min rest between runs

Your 800m runs should have the same time.

1/17/18

Metabolic CrossFit – CrossFit

Warm-up

Metcon (Time)

Open-Performance-Fitness AthletesTeams of 2

8 Rounds For Time:

400 Meter Row

200 Meter Weighted Run (50/35)
Partners complete full rounds before switching. Four rounds each partner.

Extra!

If time permits:

5 rounds not for time

10 GHD sit ups

10 Sandbag cleans

1/16/18

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

6×2 Pausing* Snatch, climbing

*Pause 1 second at knee (hang snatch) level

Warm-up

500 meter row,

9-6-3

Toes to Bar

Snatch (empty bar)

Jumping Air Squats

500 meter row

Metcon (AMRAP – Rounds and Reps)

Open and Performance

AMRAP 20:

30 Dumbbell Snatches (50/35)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 20:

30 Dumbbell Snatches (35/25)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

Endurance

8x200m run with 2 min rest between each run

1/15/18

Metabolic CrossFit – CrossFit

Nutrition Challenge Begins: January 15
Fundamentals Class: January 27

Warm-up

10 minutes to complete

3 Rounds

10 ring rows

30 second handstand hold

30 second plank right side

30 second plank

30 second plank left side

10 man makers

Strength

15 minutes to complete 5×5 Bench Press (Climbing)

Metcon (Time)

OPEN – PERFORMANCE – FITNESS

For Time:

3 Rounds

10 Strict Pull-ups*, 15/12 Calorie Row

3 Rounds

20 Push-ups, 20/15 Calorie Row

3 Rounds

30 Air Squats, 20/15 Calorie Row
*Scale pull-ups as needed per level (i.e open athletes may do strict pull-ups, performance athletes may do kipping pull-ups, fitness athletes may do jumping pull-ups)

1/13/18

Metabolic CrossFit – CrossFit

Fundamentals Class: January 13 and 27
Nutrition Challenge Begins: January 15

Warm-up

Metcon (AMRAP – Rounds and Reps)

OPEN Athlete

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE Athlete

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

Metcon (AMRAP – Rounds and Reps)

FITNESS Athlete

AMRAP 20:

7 Pull-ups

7 Dumbbell Push Press (35’s/25’s)

7 Dumbbell Front Squats (35’s/25’s)

1/12/18

Metabolic CrossFit – CrossFit

Today is Trolley Stop Friday and Bring a Friend Day

Warm-up

10 Minutes to complete

7 Burpees, 1 KBS

6 Burpees, 2 KBS

5 Burpees, 3 KBS

4 Burpees, 4 KBS

3 Burpees, 5 KBS

2 Burpees, 6 KBS

1 Burpee, 7 KBS

Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE Athletes

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

12/9 Calorie Row

7 Burpees

Teammates complete full rounds, then switch.

Metcon (AMRAP – Rounds and Reps)

FITNESS Athletes

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/35)

12/9Calorie Row

7 Burpees

Teammates complete full rounds, then switch.

Extra!

3×20 Unbroken Deadlifts (225/155)

1/11/18

Metabolic CrossFit – CrossFit

Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes to complete

3 Rounds

400m row

20 Erg jump overs

Metcon (Time)

Open-Performance-Fitness

Buy-In: 1,200 meter Row

-then-

2 rounds of:

400m run*

100 Double Unders

7 Rope Climbs

-then-

Cash Out: 1,200 meter Row
*400m run=7 laps around gym

Extra!

1 Random Act of Kindness

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more

Endurance

1 min on, 15 second easy jog, 1 min rest

2 min on, 30 second easy jog, 1 min rest

3 min on, 1 min easy jog, 1 min rest

4 min on, 2 min easy jog, 1 min rest

5 min on, 3 min easy jog, 1 min rest

4 min on, 2 min easy jog, 1 min rest

3 min on, 1 min easy jog, 1 min rest

2 min on, 30 second easy jog, 1 min rest

1 min on, DONE!

Workout Focus and Pacing: Use this workout to target aerobic threshold intensity. Target and intensity based on heart rate. Your target heart rate at the end of each “on” interval should be no higher than 180-age and no lower than 170-age. (E.g . a 25 year old would have their heart rate between 155-145)

1/10/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 minutes to build up to metcon power clean weight

Then 10 minutes or 3 rounds

5 Touch and go power cleans at metcon weight

10 jumping airsquats

Metcon (Time)

Open and Performance Athletes

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Metcon (Time)

Fitness Athletes

5 Rounds:

10 Power Cleans (115/80)

10 Burpees

Extra!

Not for time, accumulate:

30 Strict Toes to Bar

40 GHD Sit-ups

50 AbMat Sit-ups

1/9/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 Minutes or 3 rounds

20 wall ball shots

10 push ups

200m row

Strength

20 minutes

Find a 2RM Front Squat

Metcon (Time)

Open-Performance-Fitness

30 Pull-ups

50 Thrusters (45/35)*

1000 meter Row
*RX+ allowed. However, thrusters should be a weight you can do at least 10-15 unbroken each set.

You may also RX plus by doing C2B pull-ups.

Endurance

1x800m at moderate pace with 200m easy jog

Rest 1 minute

2×400 at moderate/fast pace with 200m easy jog

Rest 1 minute

3x200m at fast pace with 200m easy jog

Workout Focus: Your focus in this workout is the easy jog “off “intervals. Your finishing time for all the 200m easy jog “off” intervals must have the same finishing time while your 800m to 400m to 200m “on” intervals must get progressively faster.

Rest 3 minutes then complete 6x100m sprints

1/8/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes to complete

1000m row

Then three rounds

15 wall ball shots

10 box jumps

5 DB snatches/arm

Shoulder mobility using lacrosse ball

Metcon (5 Rounds for reps)

Open and Performance Athletes

5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (50/35)

Calorie Row

Rest 1:00 between rounds

Metcon (5 Rounds for reps)

Fitness Athletes5 Rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Dumbbell Snatch (35/25)

Calorie Row

Rest 1:00 between rounds

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