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Wednesday 3/4
1. EMOM 16 minutes
Odd 15 KB swings
Even10 toes to bar

2. Max height box jump- starting from a standing position, no running start

Thursday 3/5
1. Bench Press
3-3-3
80%-85%-90%

2. 2 miles Run

3. Total of:
50 hollow rocks
50 sit ups
50 V-ups or T2B

Body Burner

“Lumberjack 20″

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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Monday 3/2
1.
Wendler (week 2)
Back squat
3 @ 70%
3@ 80%
3+ @ 90%
2. 15 minutes of gymnastics skills
Candlestick roll Skin the cat Muscle ups (progressions) anything…

3. 15 minutes
Modified Bear Complex- heaviest you can go 3 rounds without dropping the bar–>Ground to front rack (squat clean or clean or thruster), front squat, shoulder to overhead, back squat, OH squat, Ground–> May not rest on the ground but may rest in any of the other movements

3. Accumulate a 3 minute handstand hold

Tuesday 3/3
1. 15 minutes snatch drills

2. For time:
20 snatches
20 bar facing burpees
15 snatches
15 bar facing burpees
10 snatches
10 bar facing burpees
5 snatches
5 bar facing burpees–> Weights 105/75, 115/85, 125/95 ,135/105

Body Burner
Regionals 2014
50’s workout
Row 50 Cal
50 box jumps (24/20)
50 Dead lifts
50 wall balls
50 ring dips
50 wall balls
50 dead lifts
50 box jumps
Row 50 calories–> 30 minute time cap

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This is going to be fun

 

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Friday
Press (Strict)
A)
5 @ 65%
5 @ 75%
5+ @ 85%
B)
Crossfit Open WOD 15.1

Saturday
Team WOD
In teams of two, one partner working at a time. Both partners run together
Barbara-ish
AMRAP 25 Mins:
400m run together
40 Pull-ups
60 Push-ups
80 Sit-ups
100 Squats

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cfopenpic

By Scott Rodriguez, Owner of StoneWay CrossFit

The CrossFit Open is upon us and there is literally nothing you can do to prepare any further.  You have trained day in and day out for the past 8 months or more, depending if you went to regionals or not.  You have sweated, PR’d lifts, laughed, cried, rested, worked on weaknesses and did everything within and your resources to prepare.

 

The CrossFit Open sucks because there is no magic pill to make you a better athlete. Only you have the control to better yourself each day. You have those moments in every workout where you doubt yourself and ask yourself, “Am I capable of this?” This answer is always, “Yes!”  The very fact that you are registered for the Open shows that you are capable and ready! You are willing to push yourself and challenge yourself in a public forum.  If you are a member at a CrossFit box you will be completing each WOD in front of others who are personally judging all of your movements.  Public accountability for every action – NO REP becomes your most hated two words, but they also push you to better.

 

How do you help your success? Prepare your gear!   The truth of the matter is we won’t know what our workouts will be until Thursday at 5pm of each week.  But we can make sure we prepared.

 

Below is a list of the my Top 4 CrossFit needs for the 2015 CrossFit Open with reason:

  1. Rx Custom Jump Rope.  Double Unders are everyones nemesis and if they are not anymore they use to be. Get your own rope that is true to your size.   There is nothing more frustrating having someone else’s jump rope that is either too long or short.
  2. Rogue 5” Nylon Weight lifting Belt (men) or HumanX Harbinger Women’s 5” Foam Core Belt. Having support on your lower back during workouts with high repetition for any of those barbell movements is priceless. Any of the Rogue belts are high quality.  Added bonus: wearing a belt makes weight feel a lot lighter.
  3. Rogue Wrist Wraps. Support for your wrists is so key.  Whether you are a novice or intermediate CrossFit athlete you NEED to protect your wrists. .
  4. Reebok CrossFit Nano or Lifters. Your feet are the most important part on your body.  If you have poor foot support everything else in your body suffers (back, ankle, knees, etc).  Whether you are doing a metcon or heavy lift your foot wear will reflect your performance.  Get a pair of these ASAP!

 

I have been CrossFitting for over 6 years and competed in all CrossFit Opens as well as the 2010 CrossFit Sectionals (before they had the CrossFit Open).  I would have been grateful to have had this advice during my preparations.  You can rock in any gear – but don’t do what I did! During sectionals I competed in running shoes and jumped rope with a rope that was meant for a giant. Who knows how much further I could have made it if I had prepped my gear.

 

Moral of the story! Be prepared . . . it’s going to be a fun and wild ride!  3 . . .2 . . .1 . . . GO!

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Register HERE for class

Wednesday
A)
Deadlifts
5 @ 65%
5 @ 75%
5+ @ 85%
B)
4 Rounds
1 Wall Walk
10 KB Swing 53/44
50 DU’s
Thursday
A)
15 Mins to work on:
Choose where you’re at in progression:
Pull Up Strength
Kipping Pull Up
C2B Pull Up
Butterfly Pull Up
Bar Muscle Up
B)
5 rounds for time:
12 Power Cleans 135/95
9 Front Squats 135/95
6 bar hop burpees
Body burner

Throwback Body Burner
800m run
50 Double Unders
400m run
40 Push-ups
200m run
30 Wall balls 20/14
400m run
20 Burpees
800m run
10 Double Unders

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Monday
A)
(Week 1 Wendler Cycle)
*at the beginning of a new cycle you add #10 for Squats and Deadlifts then #5 for Strict Presses.
Back Squats
5 @ 65%
5 @ 75%
5+ @ 85%
B)
21 pushups
200m run
15 pullups
200m run
9 Cleans 135/95
200m run
3 KB swings 44/35
200m run

Tuesday
A)
10 minutes to find max box jump height
B)
10 minutes working toward a heavy push jerk
C)
10!
10-9-8-7-6-5-4-3-2-1
Box Jump 24/20
Shoulder to Overhead 155/105

Body Burner
“Fight Gone Bad”
AMRAP: 1 minute at each station with a sixth station to rest.
Wall ball 20/14
Sumo deadlift high-pull 75/55
Box jump 24/20
Push press 75/55
Row for cals

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Friday
A)
Press (Strict)
5 @ 40%
5 @ 50%
5 @ 60%
B)
Crossfit Open WOD 14.1
AMRAP 10 Mins
30 Double Unders
15 Power Snatches 75/55
Saturday
Team WOD
0-10 Mins: AMRAP
Partner 1: Row for Cals
Partner 2: 25 Wall balls 20/14
Rotating rounds; max cals for score
Rest 4 Minutes
14-19 Mins:
AMRAP
Partner 1: 200m run
Partner 2: Push ups
Rotating rounds, score is max push ups.
Rest 4 Minutes
22-24 Mins:
Med ball partner pass with front squat.
Score is times ball is passed; must front squat below parallel before each pass.

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Wednesday
A)
Deadlifts
5 @ 40%
5 @ 50%
5 @ 60%
B)
Happy Birthday Bev!
1 X 400m Run
3 muscle ups (scale with 3 pull ups/3 dips per muscle up)
20 kb swings 53/44
20 goblet squats 53/44
10 alternating kb lunges 53/44
Thursday
A)
3 rounds not-for-time
10 candlestick roll
2-4 Skin the cat (or hang and try to get toes to the rings)
15-30 second L sit hold
Athletes: https://www.youtube.com/watch?v=RXCyNiSGrE
B)

5 rounds, 30 seconds of work, 30 seconds of rest
AMRAP:
burpees
pushups
sit ups
double unders
air squats
row for cals
Body Burner
24 minute time cap
200m run
30 Clusters 95/65
400m run
30 Box jumps 24/20
600m run
15 Clusters 95/65
800m run
15 Box jumps 24/20

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IMG_5445

Many of us are on the run and think we don’t have time to make a quality dinner.  False!  The trick is picking a day of the week that you know you have at least 1 hour, whether it is a Tuesday or Sunday it doesn’t matter.  Just pick a day.

Here is a fun easy recipe that is full of quality nutrients, dense calories, is delicious and will last you 2-3 days!

————————————–

“Sheppard Pie”

1) Boil sweet potatoes and then mash.  Put at the bottom of a 8 x 10 dish.

2) Cook up some ground beef and add whatever spices you desire.  Layer on top of the sweet potatoes.

- I recommend: salt, pepper, garlic powder and chili pepper

3) Boil cauliflower and then mash.  Put on top of the ground beef and make an even layer.

- You may add grassfed butter (Kerry Gold, unsalted)

4) Warm up the oven to 425 degrees, put dish in for 5 minutes. (This step is optional)

5) For an added fat add some guacamole on top after you serve it.

I hope you enjoy this and once you try this out, please leave a comment on what you think!

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Register HERE for class

Monday
A)
(Week 4 Wendler Cycle; Deloading)
Back Squats
5 @ 40%
5 @ 50%
5 @ 60%
B)
3 Rounds for Time
10 bar facing burpees
8 sumo deadlift high pull 95/65
6 HSPU
Cash Out: Run 400M

Tuesday
A)Junkyard Dog
B) Burgener Warm Up
C) Build to 70% of 1RM Snatch, then complete 3 x 2
D) AMRAP 8 Mins
5 Wall ball shots TO TOP OF TARGET 20/14 (11’/10’)
7 Pull ups
9 Burpees

Body Burner
Bars & Bodies+
2 min AMRAP stations
Snatches 95/65
Pistols/Air squats
Squat cleans 95/65
Push ups
Overhead squats 95/65
Burpees
Thrusters 95/65
Then: 800m run

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