0

2/12/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (AMRAP – Reps)

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have suggestions if needed.



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2/21/18

CrossFit Allegiance – CrossFit

Here is our Open Crew for CrossFit Allegiance
Teams will be set up tonight. Thank you for signing up and being a part of this fun 5 week adventure we are about to have.
Captains are Frankie, Shannon and Amy
FRANKIE GONZALEZ JR
SCOTT BENNETT
DANE SONNENBERG
MALACHI MCQUIEN
LANNY NATOLI
STACEY NANCE
KATHERINE POWELL
GREGORY POWELL
JENN WARCOLA
CAMBELL VANDER HAAR
JILL OLINGER
DARIUS NOURI
JASON DENIS
JOSH ROBERTS
AMY PLONK
SHANNON FICHTER
NIKKI STEWART
JASON LEACH
MELISSA WOODS
TRENT GREENE
BRENT MILLER
JOHN QUILLA
JOEY QUILLA
ALYSON DENIS
NANCY TREADGOLD
EMMA FITZSIMMONS
DONNIE STEWART
MELISSA LIMA
KELLY NOURI
JAY PARKHURST
MADISON MARTIN
DEREK HALFORD
ADRIANNE GLEZEN
TOM COLLINS
RHONDA HALFORD
JENNIFER PRIDMORE
ELI JOY
NEIL GLEZEN
JENNIFER TAYLOR
BRUCE MUIR
COLBY WOLLAK
ERIC OLINGER

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SO FAR WE HAVE A TOTAL OF 42 MEMBERS

Weightlifting

Overhead Squat (Build to a heavy set of 3 (off the rack))

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

ADV RX as written

RX 45/35, 75/55, 95/65 ,115/80

Optional Extra Strength Work

Squat Snatch

On the Minute x 9 (3 Rounds)

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 75%

Minute 3 – 1 Rep @ 80%

0

2/20/18

CrossFit Allegiance – CrossFit

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We still need 2 more team captains. We just need you to communicate with your team each week.

Metcon

Metcon (AMRAP – Rounds and Reps)

Cash in 3 min on Bike

Then

AMRAP x 12 min:

15 Hang Power Cleans (135/95)

15 Chest to Bar Pull-Ups

60 Double Unders

*Add your Cal on the bike to your reps

ADV RX as written

RX 115/75

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 min:

3 Cal Row + 3 Kipping HSPU

6 Cal Row + 6 Kipping HSPU

9 Cal Row + 9 Kipping HSPU

Continue to add (3) repetitions per round until cap.

ADV RX as written

RX Push-press 95/65

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2/19/18

CrossFit Allegiance – CrossFit

If you haven’t already please sign up for the Open the link is below. There is a scaled division and RX division. We highly recommend everyone giving it a try. We are all in it together and the more members that sign up the more fun it is.
https://games.crossfit.com
Also if you would like to help judge the link to take the judges online corse is below. It cost $10 and anyone can do it. It is everything you all know. Your help is needed. Thank you!
https://oc.crossfit.com/course?id=13

New You Challenge starts Wednesday. Weigh in by Tuesday and put your name on the whiteboard.

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Our CFA Open team is growing 🙂


Oh yeah, they took the plunge!

Weightlifting

Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

Metcon

Metcon (AMRAP – Reps)

AMRAP x 7min: WB (20/14#)

On the Minute: 5 Deadlifts (225/155)

Score is total Wallballs

Start with Deadlifts then go to Wallballs

ADV RX as written

RX 195/135

Fitness 155/105

Extra Gymnastics Work

Metcon (No Measure)

Ring MU

4 Sets of 50% of Max Set

Rest as needed between

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2/16/18

CrossFit Allegiance – CrossFit

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https://games.crossfit.com/ It starts Feb 22 cost $20

Weightlifting

Clean and Jerk (Build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

50 Lateral Barbell Burpees

100 DU

30 Clusters (115/80)

ADV RX as Written

RX 95/65

Extra Gymnastics Work

Metcon (No Measure)

5 Rounds of a 1:00 Window:

15 GHD Sit-ups

5 Kipping HSPU

0

2/14/18


CrossFit Allegiance – CrossFit

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Weightlifting

Overhead Squat (Build to a heavy set of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

ADV RX

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 T2B

RX

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (20/14)

12 Dumbbell Snatches (35/25)

9 T2B

0

2/13/18

CrossFit Allegiance – CrossFit

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What is the CrossFit Open. Sign up today at: https://games.crossfit.com/

Gymnastics

Metcon (AMRAP – Reps)

4 Rounds (total of 8 minutes)

Every Other Minute – :30 Sec Max HSPU

Push Press (5×3 across)

Alternate for HSPU

Metcon

Metcon (Time)

Partner WOD

100/70 Calorie Row

80 Kettlebell Swings (32/24kg)

60 Push Jerks (135/95)

80 Kettlebell Swings (32/24kg)

100/70 Calorie Row

ADV RX as written

RX 115/75

Extra work if you want an after WOD

Metcon (No Measure)

Not For Time:

27-21-15-9

GHD Sit-Ups

Empty Barbell Good Mornings

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2/12/18

CrossFit Allegiance – CrossFit

Congratulations to everyone that competed. We had some pretty awesome moments all around. Everyone did amazing and pushed themselves to their limit. We hope you all had fun. Thank you to all of our Sponsors and Volunteers. We couldn’t do this without you. We have an amazing community. You should all be really proud of yourselves and proud of the support and togetherness you’ve all created. We rocked it with 7 teams on the Podium and 4 of those were 1st place.
Leslie thank you for all your time and help and support.

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Weightlifting

Front Squat (10×1 across)

1 Rep On the Minute x 10

2 Second Pause in Bottom

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Extra Gymnastics Work

Metcon (Time)

For Time:

100 Double Unders

10 Bar Muscle Ups

80 Double Unders

8 Bar Muscle Ups

60 Double Unders

6 Bar Muscle Ups

40 Double Unders

4 Bar Muscle Ups

20 Double Unders

2 Bar Muscle Ups

ADV as written

RX C2B


Scaled Female


Scaled Male


RX Male


RX Female


Co-ed Scaled


RX Co-ed