31
Jul
14

08/01/14

IMG_4324

 

Rock Runners Update:

This week we will meet on SATURDAY,  AUGUST 2nd at 8:30 am at the Oceanside High School track.

We will be re-testing our 1 mile time trial. You’ve been putting in the work – now it’s time to see what you’ve got!

Everyone is welcome – even if you haven’t been attending “Rock Runners” sessions!

The 1 mile run is also a Leaderboard opportunity – so lace ‘em up!

Any questions please e-mail Larry (larry@crossfittherock.com)

____________________

Schedule Update:

There will be no Open Gym, trial class, or Fundamentals this Saturday, August 2nd.

In addition, there will be NO CLASSES on Sunday, August 3rd. Sorry for the inconvenience.

We will clean-up for time at Tom and Jaime’s house on Sunday morning beginning at 9:00 am. Please feel free to join us!!

____________________

Part I.

Deadlifts – In 20 minutes complete the following:

Use your 1RM from our previous lifting cycle.

If you do not have a 1RM Deadlift use today to find it.

5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

3 sets x 5 reps @ 70%

1 set x max reps @ 70%
 
We will score the weight used for the 4 working sets at 70% as well as the total reps. For example: 335 x 23. In this instance, the athlete used 335 lbs at 70% and they completed 5, 5, 5, and 8 reps. 

Part II.

AMRAP in 12 minutes:

2 – 4 – 6 – 8 – 10

- Power Snatch (75lbs./115lbs.)
- Games Standard Box Jump (20″/24″)

Score = total reps.

If you complete the round of 10, move back to the round of 2 and begin climbing up again.

30
Jul
14

07/31/14

IMG_4359

Schedule Update:

Because of Saturday’s BBQ and the anticipated mass exhaustion following the festivities, there will be NO CLASSES ON SUNDAY, AUGUST 3RD. Sorry for the inconvenience!

We WILL be running a “Clean up Tom and Jaime’s Backyard” WOD on Sunday beginning at 9:00 am. PLEASE try to join us if you can – it should be a tough one!!

In addition, there will be NO OPEN GYM, TRIAL CLASS, OR FUNDAMENTAL CLASS on Saturday, August 2nd.

Thank you!

____________________

For Time:

45 – 35 – 25 – 15

- Wall Balls (15lbs/20lbs.)
– Kettlebell Swings (35lbs./55lbs.)
– Burpees

29
Jul
14

07/30/14

 

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Part I.

Presses – In 20 minutes complete the following:

Use your 1RM from our previous lifting cycle. If you do not have a 1RM Press use today to find it.

5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

3 sets x 5 reps @ 70%

1 set x max reps @ 70%
We will score the weight used for the 4 working sets at 70% as well as the total reps. For example: 105 x 24. In this instance, the athlete used 105 lbs at 70% and they completed 5, 5, 5, and 9 reps. 

Part II.

Climb the ladder as high as possible in 8 minutes:

- 3 Front Squats (115/75)
- 3 Push Presses (115/75)
- 6 Front Squats
- 6 Push Presses
- 9 Front Squats
- 9 Push Presses, etc…

Score = total reps.

28
Jul
14

07/29/14

 

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Congratulations to Shane, Josh, and Liz

who completed the Ironman in Lake Placid this past weekend!

____________________

CrossFit The Rock’s BBQ is this Saturday from 3:00 – 10:00 pm

Have you signed-up yet? If not, do it today!!

A few BBQ reminders:

- The address can be found on the whiteboard outside the office.

- There will be a group of us setting up for the party on Saturday morning between 9:00 and 11:00 am. If you can volunteer some time, that would be great. There is a sign-up sheet located next to the BBQ whiteboard.

- There will also be a clean-up crew between 9:00 and 11:00 am on Sunday, August 3rd.  Again, we appreciate any help you can offer and the sign-up sheet is by the whiteboard. 

- Please sign up (it helps us figure out how much food and drinks to order) and bring in your $10/person ASAP. Kids are free! Your spouses, significant others, family members, etc are all welcome!

Thank you and we hope to see you all there!!

____________________

Part I.

Within 12 minutes complete 3 rounds (not for time):

- 5 Strict Pull-ups (add weight if possible)
- 10 Kettlebell Swings (Heavy)
- 10 Box Jumps (as high as possible)

For the KB Swings and the Box Jumps, warm-up with a few light or less challenging sets, then perform 10 kb swings/box jumps at a challenging weight/height for 3 rounds.

Part II.

For Time:

- 8 Muscle-ups
- 500m Run

- 6 Muscle-ups
- 75 Double Unders

- 4 Muscle-ups
- 500m Run

- 2 Muscle-ups
- 75 Double Unders

17 min time cap. 

Sub 2:1 C2B Pull-ups for MUs if needed.

27
Jul
14

07/28/14

IMG_4575

Part I. Back Squat – 20min

Using your 1RM from our previous lifting cycle, complete the following: 

If you do not have a 1RM Back Squat use today to find it.

5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

3 sets x 5 reps @ 70%

1 set x max reps @ 70%
We will score the weight used for the 4 working sets at 70% as well as the total reps. For example: 225 x 22. In this instance, the athlete used 225 lbs at 70% and they completed 5, 5, 5, and 7 reps. 

Part II. 10min AMRAP:
5 rounds of:
– 16 Straight Leg Sit-ups
– 12 Hand Release Push-ups
Then Max Burpees to a 6″ target in remaining time.

Score total burpees.

26
Jul
14

07/27/14

“Rock Runners” will meet today, Sunday, July 27th, at 8:30 am at the South Side middle school track (corner of Lakeview Ave. and Burtis Ave. in RVC.)

All are welcome!

Questions? Please e-mail Larry (larry@crossfittherock.com).

____________________

Part I.

4 rounds for max reps:

1 minute max Hang Power Snatches (95lbs./135lbs.)

1 minute max Wall Balls (15lbs./20lbs.)

1 minute max Box Jump Overs (20″/24″)

1 minute Rest

Score = total reps

Part II.

3 rounds:

10 – 20 GHD Sit-ups

5 – 10 Strict Toes-To-Bar

 

25
Jul
14

07/26/14

Part I.

For Time:

100 Double Unders

1,000 meter Run

1,ooo meter Row

50 Double Unders

500 meter Run

500 meter Row

(Scale DU’s to fewer per round or 200 and 100 singles)

Part II.

5 Rounds;

:30 seconds max Deadhang Pull-ups or Muscle-Ups

:30 seconds max Flutterkicks

:30 seconds Rest

 




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