Of the day
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
Part A. Press Series (14m CAP) 4 Rounds: Max Strict Press right into Max Push Press right into Max Push Jerk until failure *the object here is to go to failure from strict right into the push press until failure right into the push jerk. See how heavy you...
CrossFit WOD for Wednesday 1-18-2017 WOD Jan 17, 2017 For the Metcon – try to go unbroken on the wall balls for both sets. For snatches, go at a heavy but manageable weight. Advanced athletes: Shoot for sub 5:00 Warm-up 200m Run then Coach led Burgener w/ a PVC 200m Run then Burgener w/ a BB, lead y...
2 SETS NOT TIMED:
200 M RUN
15 AIR SQUAT
30 SEC HANDSTAND HOLD
OPEN TEST MOBILITY PREP (10 MINS)
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
Every 4 mins for 12 mins:
8 Clean & Jerks, 60% 1RM
*TRY TO DO THIS TOUCH AND GO*
-REST 2 MINUTES ON A RUNNING CLOCK
As many reps as possible in 2 mins of:
WAITER CARRY 50 M (HEAVY AS POSSIBLE)
EXTRA CREDIT: (OPTIONAL)
PUSH JERK 5 X 3 (HEAVY AS POSSIBLE)
WEIGHTED BAR DIPS 25/15 (3 X MAX REPS)
THRUSTER 5 X 3 (HEAVY AS POSSIBLE)
*REST AS NEEDED*
LIFT: BACKSQUAT 11min to work up to 5RM ==THEN== 9min E3MOM 5 Reps @85% *Try to hit your 4RM WOD a (or EWS WOD #3) For TIme: (7min) 15-12-9-6-3 Ring Dips (Sc Box Dips) Box Jumps (Rx 30/24, Sc 24/20) ==THEN== 1.2/1.0 mile Assault Bike *Group 2 starts with Assault Bike WOD b Power Cleans (Rx 135/95; S...
Being present take a lot practice as most things do. Until you've fully experienced being present, you might not know what you're missing. I'm sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no other option. Often spending time with loved ones, taking in nature or enjoying an amazing meal are times people are fully present. [ 340 more words ]
Being present take a lot practice as most things do. Until you’ve fully experienced being present, you might not know what you’re missing. I’m sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no…
Patience. It's the key to life, training and achieving ones goals. New Year, new you. Right? Definitely ride the new wave of energy and get in the gym -but be realistic about goal setting. We build minds and bodies, like ships to get through the storms of life. But without a destination, no matter how sturdy the ship is it's bound to sink without a realistic destination on the horizon.
Dogtowners- Have Fun! And set realistic short term goals and then longer term goals. We can help with this-- they don't have to be CF related at all. Reinvest in the process. Trust your coaches and the programming at this gym. Sign in for class, show up early, be helpful to others and work hard. Ask questions, come to office hours and did I mention HAVE FUN with this stuff. Looking forward to working with you all in 2017. #dogtowncrossfit #crossfit #zeropointcompression #theslillwod #hanginthere
This is the LAST week (Friday 1/20) to get your order in! The black skull hoodies will not be coming back anytime soon - just saying. Remember you can order online or pay at the gym. Also, don't forget to fill out an order form whether you do it online or at the gym.
Coach @strongwc hits another hard fought snatch during today's #opentest! A little over one month until the first WOD is announced, who's getting pumped for The Open?!? #kitsapcrossfit #openprep2017 #strongerthanlastyear #joinourteam
"Being here, being excellent, developing relationships that are lifelong." Carey Kepler talking with Box Pro on what CrossFit Central is all about.
We are honored to be featured on the cover of the January issue of Box Pro Magazine!
1 You know you want in the squad! Starting January 23rd, we are doing a paleo challenge!Let's get back at it with our diet and prepare ourselves for the upcoming fun & competitive CrossFit Open. For 30 days, I challenge you to eat strictly paleo. No cheat meals, snacks, drinks... no cheating at all!...
Did you know: Registration for the 2017 CrossFit Games Open is now live! To be honest, in its form right now, The Games website sucks. You’d have to wonder why they changed it from last year. Anyway… You can be eligible for a $20 credit towwards your April membership dues with the following: a.) Reg...
Posted by Mallory on January 16, 2017 Watching Katy and Travis compete this weekend at Wodapalooza in Miami is exciting. It kind of feels like a stage mom moment. I know these people, they’re my friends, I workout with these people on a daily basis and to watch them online giving it all they have is...
Happy Birthday Richard! If any of you happen to see Richard tomorrow in the gym, please wish him a happy birthday. Also, go ahead and thank him for having us revisit the 16.4 Open WOD :D
Check it out on the blog.
1.17.17 Posted on January 17, 2017January 17, 2017 by CrossFit Amethyst Happy Birthday Richard ! We hope you have the most wonderful birthday. Also, Thanks for turning 55, it finally gave me a reason to program a WOD that I’ve been avoiding ;). Coach Led Warm Up Back Squat CrossFit Open 16.4 13 Minu...
Tuesday’s Workout Competition FT 21-15-9 Bike for cal* KB Swings (32/24) –8min Cap– *Women: 15-12-9cal Wednesday’s Workout Practice A) BASE FQ Deadlift 12-12-12 by feel </= 60% PEAK FQ Deadlift 60% x 5 70% x 5 80% x 5+ B) BASE QAMRAP 12 10 Alt. Lunges 10 DB Russian twists (2-ct) 10 […]
3 rounds for time:
21 KB swings 53/35
12 Pull Ups
Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!
Tuesday 1.17.17 Open WOD 16.2 Progressive AMRAP – 4 Minutes to Complete Each Round 25 Toes 2 Bar 50 Double Unders 15 Cleans 135/85 If you complete the round in under 4 minutes, you earn 4 more minutes to complete the next round. The number of cleans decreases each round while the weight increases Th...
We are about halfway through the
Winter Sport Season..........
Which means that our second Winter
CF kids and teen session is almost
The start date is FEb. 6th.
Grab your spot today, call
===Workout of the day for Tuesday, January 17, 2017===
Coach Led Dynamic Warmup, Mobility & Stability
Dynamic Shoulder Warm-Up: Crossover Symmetry
Skills & Drills: Standing w/hands in extended position and handstands.
Many of our movements end in a position where you are standing tall with your arms fully extended. Snatch, Press, Push Press, Push Jerk, Split Jerk, Thruster, Wallball, etc… If you flip that, you’re doing a Handstand. A Handstand is the ability to support your bodyweight in an inverted position. It’s very similar as holding a heavy barbell over your head. If everything is working in unison, together, you can do it and do it well. Today, we want to ensure your mechanics are correct so that you can achieve success.
We want to eliminate all the bows, bends and breaks. This could come in the form of an arched spine/lower back or shoulder that are rolled forward. It could also look like elbows that are not locked out or a head that is staring at the ground instead of infront.
Use this time to discover what your body is doing and if need be, now to put yourself in a safer and more stable position. Lots of folks can get into a handstand or press weight above their head and most can stand to improve their technique and/or mechanics to do it safer and more efficiently.
Metcon: 12 Minute AMRAP
10 Toes to bar (V-Up MOD)
15 Air squats
Fitness, Performance, Competition: Please use scaling options and/or modifications to these movements that will best suit your ability level and fitness goals.
Coach Led Mobility Warm-Down: Time left.
"This is what 7 months of no cheat days and hitting my macros within 3 every.single.day. looks like. I never needed a cheat day because I learned my body and my cravings."
Good time to get on a customized macro Flexible Eating Program...
2017 goals! make them happen.