Monday 1.25.16

USA Weightlifting Sports Performance Coach Seminar at CF UP this weekend.  Great course with awesome people.  Thanks for your patience with us closing the gym to host this course, but the benefit to our members will be immediate. Big week last week, with everyone cranking each day.  We'll start the week with a re-test from July.  It's nice to go back a few months, re-test and see what has improved.  Even if you haven't been focusing on strength specifically, if you've been consistent and pushing yourself, I'm confident you'll have improvement in your Front Squat, and should extend to all aspects of your fitness.

Workout of the Day

A: press 3-2-1

Then,

B: Front squat 5-5-5-3-3 (compare  3RM to 07/02/15)

https://www.youtube.com/watch?v=m4ytaCJZpl0

Friday 1.22.16

Chris, working hard on his overhead squat positioning today.  And crushing it. Big week of training, let's finish it out with this spicy Tabata.

Workout of the Day

Tabata:

C2B Sit-ups Hang power snatch 95/65# burpees

*score total reps of each movements (4 scores)

Thursday 1.21.16

Coach Eddie leading a class through the Clean and Jerk.  Virtuosity through repetition.  Great progress on power cleans and jerks today!

Tomorrow we have 2 options: Our regular WOD or you can choose our Endurance WOD at 6:30pm with Daigle.

Workout of the Day

A: 5 min of candlesticks (no score, for quality)

B: AMRAP 9 30 Russian KBS 53/35# 15 OHS 75/53#

And/Or

Endurance WOD (at 6:30pm)

8x: 8 front squats 135/95 (from floor) 16 push-ups 2 rope climbs

Wednesday 1.20.16

Coach Kyle's last WOD was today..... going to miss this guy (even though he made us do 4 counts on all of our tabata core warm up), his energy, his cues and general awesomeness he brought each and every class.  Thanks Kyle- you'll always be a part of our CF UP Family! Today we exploited the crap out of our rowing muscles and phosphogen and glycolytic energy systems.  Tomorrow, we get into some high skill movement with Clean and Jerks.  Don't miss it.

Workout of the Day

0120

A: In 20 min: Power clean & push jerk 3-2-1

B: AMRAP 5 c&j 165/110#

Tuesday 1.19.16

Nic, sitting tall and happy on top of 405 after conquering King Kong today! Huge, Massive, King Kong kind of day at UP!  Saw lots of big weights, incredible gymnastics, community support and a few of our recent Fundamentals graduates making their first official WOD.  I'm proud of the effort, support and how welcoming our community is!

Here is (most) of our recent class!  Front to back: Calah, Miriam, Patch and Dan.  Say hi the next time you see them in class!

For tomorrow, we row.  But not before we get after the core a bit.

Workout of the Day

0119

Every 4 min x 6, Row 500 m.

*score all 6 rounds

Results from King Kong

Monday 1.18.16

Yep, starting Monday with a monster, but hopefully you feel like this when you're done! Nothing like mixing heavy and challenging movements! Our CrossFit Open prep continues, and this WOD contains many movements we're likely to see, but all rolled into one.  The Open historically pushes skill, strength and metabolic conditioning in classic CrossFit combinations, and with a mix of heavy deadlifts and cleans and challenging gymnastic movements like muscle ups and handstand pushups, this WOD is sure to find a hole in your fitness.  Look pretty heavy and a bit out of reach?  As always, we'll scale is appropriately so you can get the stimulus we're looking for as you're building your strength and skill set to tackle this one another day.

0118

“KING KONG”

3x: 1 DL 455/300# 2 Muscle-ups 3 Sq.Clns 250/165# 4 HSPU

(DL use 85-90%. MU sub 4 c2b, 2 dips. Cln use 80%.)

Here is a video of 4-time CrossFit Games Champ Rich Froning performing King Kong back in 2011 (he won 2011, 2012, 2013 and 2014).  His reps/movements are MUCH cleaner the last few years, but this was still moving a lot of weight (and still is by our accounts) for these guys at the time.

https://www.youtube.com/watch?v=DMQ5jexSUQU

Friday 1.15.16

Squat Clean Carnage at Noon today. Awesome high output WOD today!  Let's finish the week with this nasty WOD and go into the weekend ready to charge.

Workout of the Day

5x: 7 ring dips 14 RDL’s 115/75 200 m. farmers carry, pinch grip w/ 25/15# plates

Thursday 1.14.16

Ryan B, sticking his split jerk under Eddie's watchful eye. Great work on that shoulder crusher today!  Split jerks, handstand walks and T2B were all high skill movements, where any breakthrough is reason to celebrate.

Tomorrow we have our opportunity to either do the heavy workout or the long workout- or choose both!

Workout of the Day

0114

EMOM 12 3 sq. cleans, AHAP, must be touch-n-go 3 burpee over box jumps

And/Or

Endurance WOD “BROOMSTICK MILE” 25 back squats 25 front squats 25 OHS 400 m. run 25 press 25 push press 25 push jerk 400 m. run 50 hang sq. cleans 400 m. run 50 snatches 400 m. run (pvc#)

Wednesday 1.13.16

Bre and Ali standing tall with heavy deadlifts today.   Working on their strength endurance, and breath cycling for these heavier rep workouts takes diligence that these two have without question. Tomorrow, we have 3 efforts.  Come in and learn how to be more of a jerk!  OK, not quite, how to better perform the split jerk.

Workout of the Day

A: In 15 min: split jerk 1-1-1

B: Max handstand walk in 7 min

C: 5 min max T2B

Here's a video on performing the split jerk from Coach Josh Everett.  Good pointers, cues, but don't mind the warmups:)

https://www.youtube.com/watch?v=z7Nv_2ejlWA

Tuesday 1.12.16

Noon class working through Double Fran.  This one left a bit of a mark. Tomorrow we get to hammer the front and the back side, but not before we build and strengthen our lunge pattern.  Make a lot of 90 degree angles as you're moving and you're likely in the right position.  Having a strong, stable lunge is a great movement indicator, so make sure it's dialed before adding load.

Workout of the Day

A: Reverse lunges, back rack. 3 x 6 (3L/3R), building

Then,

B: 4x: 12 Deadlifts 255/185# 24 russian twists 45/25# plate

Monday 1.11.16

Technique session during Eddie's Saturday WOD.  Regulars, visitors and friends collaborated on this tough Weekend Throwdown.  Here's the group, going through the Sumo Deadlift High Pull (One of the 9 Foundational Movements of CrossFit, by the way). This first week of the new year was a biggie, with challenging WODs and members showing they're going to make 2016 their, well, you know what.  Not only are we gearing up to take 2016 by storm, but the CrossFit Open is just around the corner (Begins 2.25.16 and finishes 3.28.16 with 5 workouts over 5 weeks) and Jenny will have our metabolic conditioning and skills in high form.  Hopefully you're feeling extra-great with cleaner eating and more regular training, and we plan on putting it to good use in the coming weeks and months.  Remember, we all have to start somewhere and/or are at different points in our "Journey to Fitness," so let's challenge ourselves to get the most out of every workout and every day.

Workout of the Day

A: kipping/ butterfly practice

Then,

B: Not going to ruin the surprise, but you'll be glad you dialed in your kip prior to this one.

Friday 1.8.15

Lots of action at the Ladies Noon Class today.  They CRUSHED this WOD. It's been a big week with lots of weight, lots of challenge and a whole lot of fun.  Let's finish this one off right.

Workout of the Day

For time: 25 Power snatch 95/65# 50 wall balls 20/14# run 1 mile 50 wall balls 25 power snatch

Thursday 1.7.15

Erin, standing tall with big weight during today's couplet.  Giving 2016 hell already. Great day of training!  All day we heard weights dropping and high fives hitting all around.

Pick one, or pick both, cuz it's Thursday and we have regular AND endurance.

Workout of the Day

A: Max L-sit

B: 21-15-9- calorie row T2B - 1 rope climb after each round

Enduro WOD

A: max time weighted plank 45/25# plate

B: “Jenny” AMRAP 20 20 OHS BB/bb 20 Back squats 400m. run

Wednesday 1.6.16

Ali, getting her first, second AND third strict pull up after the WOD today.  Outstanding work! Magic moments happen every day, and are witnessed by our fellow members and friends.  With hard work, support and consistency, anything can happen.  Today, just in the noon class, we saw Ali get her first few (of many to come!) pull ups, and May with her first double under AND she ran all 5 rounds.  The program works, from coaching to programming to consistency, and you all are the beneficiaries.  We as your coaches can't wait to see what your next magic moment will be.

Workout of the Day

Strength: A: Strict press 5-5-5-5

Then,

B: 3 rounds 15 HSPU 15 DL 225/155

(compare to Diane time, it's the same 45 reps!)

Tuesday 1.5.16

Eddie, running our newest group of Fundamentals through the air squat.  Virtuosity starts here and now. Today was a test, and we'll be returning to this next month to track progress.  Objective, measurable, repeatable, just like most things in CF.  We're going to continue to push your fitness and build your skills to make this the best year ever.

Tomorrow:

Skill A: DU technique (work on linking them together)

Then, WOD B: Every 3 min, Run 400 m. then max reps: DU’s sit-ups DU’s sit-ups DU’s

Results from Monday's Test.

Monday 1.4.16

Goals.  They're important.  I know you've heard this before, but at the beginning of the year we have a unique opportunity to goal set and reflect on where we've been and what we want to accomplish.  Goals should be SMART, as in:

Specific

Meaningful

Action orientated

Realistic and

Timely.

What is more timely than the turning of another year?  What do you want out of yourself in the next 6-12 months?  What are you going to do to get there?  Which will take priority over others, and what will you need to change in order to make it happen?

Change is hard.  CrossFit is hard.  Coincidence?  Not really.  CrossFit effects a change, both mental and physical, and once you accept that and develop habits around supporting it, that's when true, lasting change happens.  Same thing with our 30 day "Lean and Mean for 2016" challenge, as we're hoping we are setting the foundation for better habits around food (energy) and activity that will carry over.  And this is just one aspect of our lives.  Imagine if this is the tipping point to effect change in our personal lives, our work lives, our relationships.  Just like the fitness you're developing in CF improving all other activities and how you address the world.  Setting goals and priorities, and then achieving those goals shows us just what is possible.

I don't know about you but I'm fired up to see what I can accomplish with goal setting, action toward achievement, support from my community and good old fashioned hard f-ing work.  That's how I want to make 2016 a banner year.  Anyone care to join me?

Let's start off 2016 with a TEST!

A: Back Squat 7 RM

B: row 1K

Like all tests, we will re-test in 1 month.  Get this one in, even if it is later in the week during Open Gym.

Wanna get stronger?  More strength = better performance in WODs.  Coach J's strength class on MW 6:30pm is for good clean linear progression.  Get in and get strong.  He's out the week of 1/4 and 1/6, but come in during Open Gym or during the class time as we'll be there with Fundamentals and can help you through it.

If you read this all the way to the bottom and you're ready to get after it, comment "Hell Yeah!" on our FB page!

Thursday 12.31.15

How'd you do with the pistols today?  Anybody putting "work on my damn ankle mobility" on their resolution list?  Mr. Fronning, making it look easy. Last day of 2015- MAKE IT COUNT!  It's been a challenging year of training and I'm sure that if you put in the time you have reaped the benefits of CrossFitting at UP.  We want you more fit for your overall health and wellness and to positively improve all other aspects of you lives.  If you've made some big steps this year, just think how much better next year will be.  Make 2016 the year to be the BEST you yet.

On this last workout, we want you to face your fears- and crush them.   Tomorrow is that day.  Nail the Double Unders.

15 rounds 15 Unbroken DU’s 15 KBS 35/26#

Wednesday 12.30.15

Everybody's pullin'.  A lot of time spent above that bar today. Tomorrow, we continue to exploit your lats and will find all your mobility limitations in your hips and ankles.  Come in early to roll, mobilize and prepare for....... pistols.

Workout of the Day:

Skill: Pistol Balance (https://www.youtube.com/watch?v=P_6PD2Ix7HA) Can you balance at the bottom?

Then

AMRAP 12 16 pistols 8 strict T2B

And.... Results from Tuesday!

Tuesday 12.29.15

Coach Kyle and Coach Ryan going big during Coach J's strength class tonight.  Welded pulls made anything following feel light as a feather.  Did these leave the ground?  Weigh in. Tomorrow gives us ample opportunity to get in some pulling and jumping volume.  Make it a point to hammer the fine points of each, make sure we're pulling from a solid base (neutral and engaged core) and jumping AND landing with proper mechanics.

Workout of the Day

For Reps

1:00 pull-ups 2:00 box jumps 24/20” 3:00 strict pull-ups 4:00 box jumps 30/24” (10 min total time).

Results from Monday

Monday 12.28.15

Synchronized.   Are they mid sit-up or finished?  Nora B and Ryan B (no relation) teaming up for Coach Nic's Saturday WOD. When you're working with others towards a common goal, the support, encouragement and effort seems indefinitely multiplied.  As our community and bond grows, we are seeing increasing support, friendly competition and bonding opportunities abound, and we expect this flywheel to continue into 2016 and beyond. Support happens in and outside of the gym, in our daily lives, and makes each of us responsible for and the beneficiary of all of the rewards as a result.

Last week of 2015, make it count!

AMRAP 8 10 DB hang sq. clean thruster 45/25# Row 250 m.