Posts belonging to Category Daily Workouts



Sunday Yoga Cancelled

Sorry yoga is cancelled, Brittany is running in a 10K race for a challenge she’s been participating in.  Sorry for any inconvenience.

5th Annual Barbells for Boobs- TODAY!

5th Annual Barbells for Boobs!!!

b4b2010

barbells for boobssurgeBB4B 2013                                                                  2010, 2011, 2012, 2013…bigger and better every year!

Don’t forget Barbells for Boobs is THIS Saturday! We want to see EVERYONE there!!! If you don’t have a partner yet, let us know and we will find you one, or just show up on Saturday and we will get you a partner or a team of 3. Know that everything is scalable, you an row or bike if running is not an option! This is one of the funnest event that we host every year. Not to mention it is a great time to hang out with your Surge friends and have the chance to win some great prizes!

Doors will open at 8 and the first heat will go at 9. You will sign up when you get there. We will go as it takes for everyone to get done. We, with the help of the South Adams Country Fire Fighters Association Steve Vincel Memorial Fund, will be providing the meat for everyone. However, we ask that you PLEASE bring a side to share.  

 

You can donate the day of the event or online to donate. PLEASE BRING CASH FOR DONATION AND SHIRTS. All of the proceeds go to Mammograms in Action which is a non profit that helps low income women get mammograms. Least year we raised almost $4000 and have set our goal this year to be at least $5000. So how can you help? First click here to donate. https://fundraise.barbellsforboobs.org/fundraise/team?ftid=36442 . There is no charge to participate but we are asking at least a $25 if you can!

Then make your goal to get between 2-5 other people (that are not Surge members) to come and participate in “Amazing Grace” or get them to come cheer you on and donate.

“HELEN MEETS GRACE is a fun and exciting event that combines TWO of CrossFit’s favorite Girl WODs in ONE workout as a fundraising benefit for Barbells for Boobs ® and the fight against breast cancer.

This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

Score is total time for the team to complete both workouts!”
Here is the shirt design for this year! Black tanks or t-shirts. are $28. We an also do men’s or women’s long sleeve thermals for $40.

We will have a few shirts for sale if you didn’t pre-order. If you did pre-order and have not paid yet, please bring cash on Saturday.

Surge_b4b_2014_v2

 

 

 

 

Saturday 141025

Reminder we will be starting at 9 am.  Make sure to show up early and get a heat time.  If you don’t have a partner come in and we can pair athletes up.  This is a fun event so bring your friends and family out to cheer everyone on, and also partake in the festivities!!!

Essentials/Performance/Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Helen Meets Grace”

With a Partner Complete For Time:

3 Rds

  • 400m Run (Partners Run together)
  • 21 KB Swings 55/35
  • 12 Pull Ups

Then

  • 30 Clean and Jerks 135/95

*Partners may portion reps out however they wish, besides the run.

Additional:
  • 10 Minutes Mobility

Friday 141024

  • Essentials
Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20 Seconds
  • Hollow and Arch Swing on Pull Up Bar x 5
  • Goblet Squat x 5

Strength:

5 Sets:

  • Front Squat x 5 @ 21×1

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 20 Seconds Jump Rope + 3-5 Pull Ups/Supine Row
  • Minute 2 – 6-10 Over Bar Burpee
  • Minute 3 – 8-10 Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Jump Rope x 20 Seconds
  • Hollow and Arch Swing on Pull Up Bar x 5 (Heels stay together)
  • Goblet Squat x 5

Strength:

  • 15 Minutes Build to 1 RM Front Squat

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 30 Double-Unders + 10 Pull Ups
  • Minute 2 – 10 Burpee Box Jump Overs 24/20
  • Minute 3 – 12 Push Press 95/65
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 sets:

  • Snatch x 1

*Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. 12 Sets: (EMOM)

Front Squat + Jerk

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%
  • Sets 11-12 – 90%

*Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

Skill:

WOD:
8 Sets Each: (EMOM Rotate Stations)

  • Minute 1 – 30 Double-Unders + 10 Pull Ups
  • Minute 2 – 10 Burpee Box Jump Overs 24/20
  • Minute 3 – 12 Push Press 115/75
Additional:
  • 10 Minutes Mobility

Thursday 141024

photo

Some bro love! Everyone is happy to have Adam K back at Surge and who doesn’t love Josh!

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: NFT

  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 10
  • Russian Twist x 15 ea.

Skill:

WOD:
3 Rds For Time:

  • 100 Ft. Plate Push
  • 10 Burpee
  • 100 Ft. Farmers Carry (AHAP)
  • 10 Burpee
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: NFT

  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 10
  • Russian Twist x 15 ea.

Skill:

WOD:
3 Rds For Time:

  • 100 Ft. Plate Push
  • 10 Burpee
  • 100 Ft. Farmers Carry (AHAP)
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) 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 141022

Essentials

Strength/Skill:
Warm Up:
3 Sets:

  • Headstand Hold x 10 Seconds
  • Wall Facing Handstand Hold x 30 Seconds
  • Split Squat Switch x 10

Strength:
21-15-9 For Time:

  • DB Shoulder Press
  • Push Ups
  • Burpees

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Headstand Hold x 10 Seconds
  • Wall Facing Handstand Hold x 30 Seconds
  • Split Squat Switch x 10

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
21-15-9 For Time:

  • Handstand Push-Ups (Strict if you have them)
  • Ring Dips
  • Burpees to Target 6″ Over Reach
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 4 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80%

C) 8 Sets: (Every 90 Seconds)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
21-15-9 For Time:

  • Strict Handstand Push-Ups
  • Ring Dips
  • Burpees to Target 6″ Over Reach
Additional:
  • 10 Minutes Mobility

Tuesday 141021

Essentials

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift + High Hang High Pull

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

  • Power Snatch + Overhead Squat + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • Box Jump
  • Squat
  • Pull Ups

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4-Stop Halting Snatch Deadlift + High Hang High Pull

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPs)

B) 7 Sets: (Every 90 Seconds)

  • Power Snatch + Hang Snatch + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • Box Jump
  • Squat
  • Pull Ups

Rd 1 = 2,2,2 Rd 2 = 4,4,4 Rd 3 = 6,6,6 Rd 4 = 8,8,8…..and so on.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Power Clean + Hang Clean + High Hang Clean

  • Sets 1-3 – 60-65%
  • Sets 4-6 – 65-70%
  • Sets 7-8 – 70-75%
  • Sets 9-10 – 75-80%

B) 4 Sets: (Every 3 Minutes)

  • Front Squat x 4-5 reps @ 41X1

(MUST move up in weight from last week by 4-6%)

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 1 Hang Squat Clean
  • 1 Chest to Bar Pull Up
  • 2 Hang Squat Cleans
  • 2 Chest to Bar Pull Ups
  • 3 Hang Squat Cleans
  • 3 Chest to Bar Pull Ups
  • 4 Hang Squat Cleans
  • 4 Chest to Bar Pull Ups

. . . and so on up the ladder
Men = 205, Women = 135
Rest 8 minutes, and then:

B) AMRAP in 4 minutes:

  • 1 Hang Squat Clean
  • 1 Chest to Bar Pull Up
  • 2 Hang Squat Cleans
  • 2 Chest to Bar Pull Ups
  • 3 Hang Squat Cleans
  • 3 Chest to Bar Pull Ups
  • 4 Hang Squat Cleans
  • 4 Chest to Bar Pull Ups

. . . and so on up the ladder
Men = 155, Women = 105

Additional:
  • 10 Minutes Mobility

Monday 141020

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

  • Rope Climb Technique
WOD:
For Time: (20 Minute Cap)

  • 600m – 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 2 Rope Climb
  • 3 DB Ground to Overhead
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • 15 Minutes Build to 1 RM Back Squat

Skill:

WOD:
For Time: (20 Minute Cap)

  • 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 4 Rope Climb
  • 3 DB Ground to Overhead
  • 5 Rope Climb
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 30 seconds)

  • Interval 1 (30s) – Drop Snatch x 1 rep
  • Interval 2 (60s) – High Hang Snatch x 1 rep
  • Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B) 6 Sets: (Every 90 Seconds)

  • Strict Shoulder Press x 5 reps @ 80-85%

Skill:

WOD:
For Time: (20 Minute Cap)

  • 1 Mile Run
  • 15 DB Ground to Overhead
  • 1 Rope Climb
  • 12 DB Ground to Overhead
  • 2 Rope Climb
  • 9 DB Ground to Overhead
  • 3 Rope Climb
  • 6 DB Ground to Overhead
  • 4 Rope Climb
  • 3 DB Ground to Overhead
  • 5 Rope Climb
Additional:
  • 10 Minutes Mobility

Yoga Cancelled

Just a reminder that there is no yoga this Sunday as Brittany is competing at the Red Rocks Throwdown. There will be open gym from 10-12!

Have a great Sunday!

Friday 141017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2:30)

  • Front Squat x 5

Skill:

WOD:
3 Rds For Time:

  • 9 Burpees
  • 9 Pull Ups
  • 20-27 Wall Ball
  • 20 Sit Ups
  • 9-14 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

  • 15 Minutes Build to 5 RM Front Squat

Skill:

WOD:
“Kassi”

3 Rds For Time:

  • 9 Muscle Ups
  • 27 Wall Ball
  • 20 Toe to Bar
  • 14 Deadlift 225/155

Lat 45 CrossFit coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Snatch x 1

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) 12 Sets: (EMOM)

Front Squat + Jerk

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%
  • Sets 11-12 – 85-90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

Skill:

WOD:
“Kassi”

3 Rds For Time:

  • 9 Muscle Ups
  • 27 Wall Ball
  • 20 Toe to Bar
  • 14 Deadlift 225/155

Lat 45 CrossFit coach Kassi Schroeder, a wife and mother, died Sept. 27 after battling leukemia.

Her family and friends created a workout in her honor.

Additional:
  • 10 Minutes Mobility