Posts belonging to Category Daily Workouts



Saturday, January 31, 2015

After the WOD tomorrow come on down to CrossFit Eminence to support our very own JD White as he competes in The Winter WODfest.  CrossFit Eminence is located at 864 E. 78th Ave Thornton, CO 80229.  JD’s heat times for Saturday are as follows: 9:40, 12:45 and 4:10. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • Team Relay

Skill:

WOD:
7 Rds For Time: (14 Minute Cap)

  • 7 Pull Up
  • 7 Hand Release Push Up
  • 7 Box Jump Overs 24/20
  • 10yrd Seal Walk
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • Team Relay

Skill:

WOD:
7 Rds For Time: (14 Minute Cap)

  • 10 Pull Up
  • 10 Hand Release Push Up
  • 10 Box Jump Overs 24/20
  • 10yrd Seal Walk
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

  • Team Relay

Skill:

WOD:
7 Rds For Time: (14 Minute Cap)

  • 10 Chest to Bar Pull Up
  • 10 Handstand Push Up
  • 10 Box Jump Overs 24/20
  • 10yrd Seal Walk
Additional:
  • 10 Minutes Mobility

Friday, January 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

  • Front Squat x 2-4

3 Sets: (Every 2 Minutes)

  • Back Squat x 2-4

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Deadlifts 135/95
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:(Every 2:30)

  • 3/6 Front Squat/Back Squat @ 85% of 1RM Front Squat

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Deadlifts 135/95
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Back Squat x 2 @ 85-90%

B) 5 Sets: (EMOM)

  • 2-position Hang Clean Pull, Building (Position 1: Hips/Pockets, Position 2: Mid Thigh)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Deadlifts 135/95
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Jerks
Additional:
  • 10 Minutes Mobility

Thursday, January 29, 2015

Schedule Reminder:  Yoga is back on the books!!! Therefore the 6:15 pm CrossFit Class is cancelled.  So come in and work on that resolution of improving your mobility.  Class is only $5.

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Bent Over Barbell Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Jump Rope Practice x 45 Seconds
  • Bent Over YTW x 8 ea.

Skill:

WOD:
3 Sets Each For Time:

  • 350m Row
  • 100yrd Farmers Carry (AHAP)
  • Rest 3 Minutes between Sets.

*Down and Back on the Turf 4 Times, or the entire length of the gym twice.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Bent Over Barbell Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Jump Rope Practice x 45 Seconds
  • Bent Over YTW x 8 ea.

Skill:

WOD:
3 Sets Each For Time:

  • 350m Row
  • 100yrd Farmers Carry (AHAP)
  • Rest 3 Minutes between Sets.

*Down and Back on the Turf 4 Times, or the entire length of the gym twice.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday, Januaray 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
  • Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

WOD:
AMRAP in 10 Minutes:30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

  • 15 Wall Ball
  • 12 KB Swings
  • 9 Dips
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

 

3 Sets:

  • Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
  • Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

WOD:
AMRAP in 10 Minutes:

30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

  • 21 Wall Ball
  • 15 Sit Ups
  • 9 Dips
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
  • Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

WOD:
AMRAP in 10 Minutes:30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

  • 21 Wall Ball
  • 15 Toe to Bar
  • 9 Dips
Additional:
3 Rds For Time:

  • 20 Calorie Row
  • 20 Calorie Airdyne

Tuesday, January 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minute Work Through Skills:

  • 8-10 Seconds Hollow Hold On Pull Up Bar
  • 8-10 Seconds Arch Hold on Pull Up Bar
  • 6-8 Arch/Hollow Swing on Rings
  • 4-8 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Pull Ups
  • 7 Push Ups
  • 9 Sit Ups

*Top Every Minute Perform 4 Burpees

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minute Work Through Skills:

  • 8-10 Seconds Hollow Hold On Pull Up Bar
  • 8-10 Seconds Arch Hold on Pull Up Bar
  • 6-8 Arch/Hollow Swing on Rings
  • 4-8 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)
  • 1-3 Strict Muscle Up/Pull Up (If you can perform 5 Strict Pull Ups but don’t have a Muscle Up YET hold False Grip for 15 Seconds, otherwise perform 2-5 Strict Pull Ups)
  • 2-5 Kipping Muscle Up (If you don’t have YET perform 3-5 Strict Pull Ups)
  • *If you can perform 3-5 Strict Pull Ups Perform 2-3 Kneeing Ring Transitions)

Skill:

Holly’s B-Day WOD:
For Time:

  • Men Move 6000 LBs From Ground to Overhead (Choose your own weight)
  • Women Move 4200 LBs From Ground to Overhead (Choose your own weight)
  • *Top Every Minute Perform 5 Pull Ups

Ground to Overhead can be performed as a Snatch or a Clean and Jerk

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets Each: (Alternate EMOM)

  • Odd: Row 20/15 Cals
  • Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.

Skill:

Holly’s B-Day WOD:
For Time:

  • Men Move 6000 LBs From Ground to Overhead
  • Women Move 4200 LBs From Ground to Overhead
  • *Top Every Minute Perform 5 Pull Ups

Ground to Overhead can be performed as a Snatch or a Clean and Jerk

Additional:
  • 10 Minutes Mobility

Monday, January 26, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • 3 Overhead Squat

Strength:

 

6 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squats

Skill:

WOD:
For time:

  • 6 Wall Walk
  • 20 Overhead Squat
  • 400-600m Run
  • 4 Wall Walk
  • 15 Overhead Squat
  • 300-400m Run
  • 2 Wall Walk
  • 10 Overhead Squat
  • 100-200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • 3 Overhead Squat

Strength:

6 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squats @70-75% of 1 RM Snatch

Skill:

WOD:
For time:

  • 10 Wall Walk
  • 20 Overhead Squat 115/80
  • 600m Run
  • 8 Wall Walk
  • 15 Overhead Squat 135/95
  • 400m Run
  • 6 Wall Walk
  • 10 Overhead Squat 155/105
  • 200m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

  • Snatch x 1 (Work build up to 90% of 1 RM, performing reps EMOM.  Once you reach 90% perform 3 singles every 90 Seconds)

B) 1 Set:

  • Front Squat x 6 @ 78-83% of 1 RM (Build up to this single set, and yes only perform this 1 set)

C) 2 Sets:

  • Muscle Ups @ 70% of Max Unbroken set.  (If you max is 15 UB reps, perform 3 sets of 10)

Skill:

WOD:
For time:

  • 10 Wall Walk
  • 20 Overhead Squat 135/95
  • 600m Run
  • 8 Wall Walk
  • 15 Overhead Squat 165/115
  • 400m Run
  • 6 Wall Walk
  • 10 Overhead Squat 195/135
  • 200m Run
Additional:
  • 10 Minutes Mobility

Saturday, January 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (optional after wod)

  • Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Side Plank Hold x 30 Seconds Each.

Skill:

WOD:
For time:

  • 600-800m Run
  • 50-75 Med Ball Cleans 20/14

Rest 5 minutes

  • 100 Double Unders
  • 30-50 Pull Ups

Rest 5 minutes

  • 40-75 Burpees
  • 40-50 Single Arm Alt. DB Snatch 50/35

Rest 5 Minutes

  • 30 Push Press
  • 15 Lunges Each.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (optional after wod)

  • Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Side Plank Hold x 30 Seconds Each.

Skill:

WOD:
For time:

  • 800m Run
  • 75 Med Ball Cleans 20/14

Rest 5 minutes

  • 150 Double Unders
  • 75 Pull Ups

Rest 5 minutes

  • 75 Burpees
  • 50 Single Arm Alt. DB Snatch 50/35

Rest 5 Minutes

  • 50 Push Press 95/65
  • 25 Back Rack Lunges 95/65
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Clean + Front Squat + Jerk (Build to Heavy Single)

B) 3 Sets: (optional after wod)

  • Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Side Plank Hold x 30 Seconds Each.

Skill:

WOD:
For time:

  • 800m Run
  • 100 Med Ball Cleans 20/14

Rest 5 minutes

  • 200 Double Unders
  • 100 Pull Ups

Rest 5 minutes

  • 75 Burpees
  • 50 Single Arm Alt. DB Snatch 70/50

Rest 5 Minutes

  • 50 Push Press 95/65
  • 25 Back Rack Lunges 95/65

 

Additional:
  • 10 Minutes Mobility

Friday, January 23, 2015


 A little throwback video that we forgot was made.  Wow how the gym has changed since then 2011!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Front Squat x 3-5

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 3-5

Skill:

WOD:
In Teams of 5 Complete 5 Rds For Max Reps:

  • 1 min of Strict Pull ups/Supine Row
  • 1 min of DB Hang Squat Clean Thrusters
  • 1 min of Row/Air Dyne for Calories
  • 1 min of Bench Press
  • 1 min of Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • 4/8 Front Squat/Back Squat @ 80% of 1 RM Front Squat

Skill:

WOD:
In Teams of 5 Complete 5 Rds For Max Reps:

  • 1 min of Strict Pull ups
  • 1 min of DB Hang Squat Clean Thrusters 50/35
  • 1 min of Row/Air Dyne for Calories
  • 1 min of Bench Press 135/95
  • 1 min of Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets Each: (Alternate Minutes)

  • Odd Minute  = Kang Squat x 2 (building over 7 sets)

*Kang Squat = Good Morning + Back Squat

  • Even Minute = Bench Press x 2 (Building over 7 Sets)

Skill:

WOD:
In Teams of 5 Complete 5 Rds For Max Reps:

  • 1 min of Strict Pull ups
  • 1 min of DB Hang Squat Clean Thrusters 50/35
  • 1 min of Row/Air Dyne for Calories
  • 1 min of Bench Press 135/95
  • 1 min of Rest
Additional:
  • 10 Minutes Mobility

Surge Nutrition Group

In the past we have tried some challenges that have worked and some that have not. Most of the time the challenge will work for one or two people but not for the masses. We have given a lot of thought as to why this happens. We believe that it is most often one or more of the following reasons

  1. Lack of accountability
  2. N0t eating enough food
  3. Not eating at the right time or in the right amounts.
  4. Not enough knowledge on what to eat or how to make it

For this reason we have decided that the best way to help everyone become successful in the short term and the long term is to have an 8 week nutrition small group. Here are the nuts and bolts of how it will work!

  • No more than 6 people
  • Week 1- 1 hour nutrition seminar
  • Weeks 2-5 will be 1/2 meetings to go over food journals and ask questions (Meeting times will be based on who is in the group)
  • Journals will be mandatory for 5 weeks and due by e-mail 2 days before the meeting
  • Week 6-8 there will be no meeting and the journals will be optional but recommended
  • This will not necessarily be a Paleo or Zone challenge but based on each person’s needs. Our goal is for this to be the start of a lifetime way of eating…not a New Year’s Resolution.

Topics that will be covered to help you be successful:

  • Paleo- Why and How
  • Zone- Why and How
  • Hormones
  • Nutrient timing
  • Sleep
  • Recovery
  • Recipes

What will be expected from you

  • Set goals (which can vary for everyone…performance, weight, health, inches, mental)
  • Journal for at least 5 weeks
  • Share your experience with the group
  • Attend the gym at least 3 times a week

Cost $100

Thursday, January 22, 2015

Schedule Reminder:  Yoga is back on the books!!! Therefore the 6:15 pm CrossFit Class is cancelled.  So come in and work on that resolution of improving your mobility.  Class is only $5.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

 

3 Sets:

  • Single Arm Bent Over DB Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Partner Toe Tosses x 10-12
  • YTW x 8 ea.

Skill:

WOD:
4 Sets Each For Time: (Every 3 Minutes)Burpee/60yrd Sled Shuttle Race

  • 2 Burpee
  • 10yrd Sled Push Shuttle (5 out/5 back)
  • 4 Burpee
  • 20yrd Sled Push Shuttle (10 out/10 back)
  • 6 Burpee
  • 30yrd Sled Push Shuttle (15 out/15 back)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up: 

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Single Arm Bent Over DB Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Partner Toe Tosses x 10-12
  • YTW x 8 ea.

Skill:

WOD:
4 Sets Each For Time: (Every 3 Minutes)Burpee/60yrd Sled Shuttle Race

  • 2 Burpee
  • 10yrd Sled Push Shuttle (5 out/5 back)
  • 4 Burpee
  • 20yrd Sled Push Shuttle (10 out/10 back)
  • 6 Burpee
  • 30yrd Sled Push Shuttle (15 out/15 back)

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility