11/21/17

CrossFit Allegiance – CrossFit

Our schedule for this week November 20th – 26th

Monday regular hours /  Tuesday regular hours / Wednesday regular hours  / Thursday 9am only /  Friday 9:30am only  /  Saturday regular hours  /  Sunday regular hours

It is the holidays and I know a lot of you have friends and family in town.  We love having drop ins and supporting everyone to workout, spend time and enjoy their company.  Please understand and support our drop in fees.

Drop in $15  /  2 days $25  /  3 days $30  /  1 week $50

Also if you know you are having someone dropping in let me know and I will send you a waiver for them to fill out.

Metcon

Metcon (3 Rounds for reps)

AMRAP 2:00 min

Strict Handstand Push-ups

Rest 1:00

AMRAP 2:00

Strict Handstand Push-ups

Rest 1:00

Max Strict Press (95/65)*

*Continuous motion, no pausing overhead or in rack

ADV RX as written

RX Kipping HSPU

Scaled WOD

Max strict press 95/65

Metcon

Metcon (5 Rounds for time)

5 Rounds, On the 4:00

12 T2B

15 Deadlifts (185/135)

12/9 Calorie Row

every rep missed counts as 1 second

RX

15 Situps

15 DL 155/115

12/9 Cal Row

Midline Accessory Work

Extra work

Metcon (No Measure)

2:00 minute

L-Sit

**Every break: 10 GHD Sit-Ups

11/20/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RX C2B

Weightlifting

Snatch Complex (7 sets building)

Power Snatch +

Low Hang Squat Snatch +

Overhead Squat

Snatch (3×1 (Between 85-92%))

Metcon

Denim (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 OHS (115/80)

RX

30 DU

30/21 Cal Row

15 OHS 95/65

How to Warm-up

How do you warm up?

First, what are you warming up for? There are different ways to warm up for different goals. You don’t warm up the same way for a Snatch max as a back squat max. I am going to try and break it down in different categories for you.

In general
The basic fundamentals is to start with an empty bar and then do a few reps with your first warm-up weight somewhere around 30% of your 1 rep max.

As your work up in weight your will make smaller % increases. The increase will depend on the lift for example the snatch will be smaller increases and the back squat will be bigger increases.
Your reps will lessen as you go as well.

As an example, if you’re doing 3×5 back squat at 85%, you might take weight jumps like:

1×10 Bar
35-40% x5
50-55% x3
60-65% x2
70-75% x1
80% x1
85% 3×5

I gave a range because there is no need to do odd weights such as 138lbs just round to the nearest 5 or 10. For a lift like the snatch you may need to round down depending on your max load.

Max Snatch, Clean or Jerk Single

If your are in a competition you want to get to your 1st competition set with as little sets as possible to avoid fatigue

Again drills with the empty bar to warm-up up and practice fundamentals. An example would be something like 5 reps each of:
• Snatch high-pull
• Muscle snatch
• Snatch press
• Snatch Balance
• Overhead squat

Your warm up should focus on problem areas within your lift and consist of light weight to warm you up and not ware your out.
It is a mistake to warm up too quickly.

Bar Series
35% x 2 x 3
48% x 2
62% x 1
76% x 1
83% x 1
90% x 1
94% x 1
97% x 1

When working to a rep max, for example max weight at a set of 5, to minimize fatigue you can do less reps in your warm-up. For example 1-2 sets of 5, then sets of 3 and 2 until getting to your 5 rep weight. It is important to know when to start doing the full set of 5 reps It is hard not to start too soon and it is hard to wait too long and over shoot your max weight for a set of 5.

11/18/17

CrossFit Allegiance – CrossFit

Metcon

Third Wheel (AMRAP – Rounds and Reps)

AMRAP 25:

Teams of 3:

600 Meter Run (together)

60/50 Calorie Row

60 Front Squats

ADV RX

Round 1 – 95/65

Round 2 – 115/80

Round 3 – 135/95

Round 4 – 155/105

Round 5 – 185/135

RX

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105

11/17/17

CrossFit Allegiance – CrossFit

Happy Birthday Alex Nouri!
Happy belated Birthday Steve!

Weightlifting

Back Squat (5 Sets of 3 @ 85%)

Metcon (3 Rounds for reps)

8 Rounds

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest

Rest 3:00

8 Rounds:

:20 Seconds Calorie Row

:10 Seconds Rest

ADV RX as written

RX 35/20#

11/16/17

CrossFit Allegiance – CrossFit

Happy 5th anniversary CFA. You are all the reason CFA is so amazing. We have the best members Eric and I could have hoped for. Thank you all for choosing us and giving us the opportunity to coach you.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 20:

200m Farmers Carry (32/24kg)

75/50 Calorie Row

200m Farmers Carry (32/24kg)

75 Wallballs (20/14)

RX 24/16kg

11/15/17

CrossFit Allegiance – CrossFit

Metcon

Dose (AMRAP – Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

RX (115/80), (95/65), (75/55)

Gymnastics

Metcon (2 Rounds for reps)

1-2-3-4-5-6-7-8-9-10

Unbroken C2B

Rest 2:00

10-9-8-7-6-5-4-3-2-1

Unbroken T2B

Scaled

L2 Pull ups and Knee ups

L1 Hallow Rock on the Bar and sit-ups

Cool down

Metcon (No Measure)

5 minute recovery Row or Bike

11/14/17

CrossFit Allegiance – CrossFit

Below is a quick email Justin sent to me. I just wanted to share it with everyone and let you all know that we raised $500 for him and his family.

Hey Jill,

I got the funds from the t-shirt sales this morning and really don’t know what to say. It’s unbelievable that so many people can give this kind of support to someone they barely know. My wife was amazed as well, and I felt pride telling her that our crossfit family is very supportive and exactly that, a Family. I’m not sure how to tell everyone thank you enough but I’m hoping you can send out a message for me that explains my appreciation. Thank you so much to you and Eric for helping us with the t-shirts and more than that the prayers that carry so much more weight.

Take care.

Gymnastics

Max HSPU (AMRAP – Reps)

Max Strict Handstand Pushups

Rest 3:00

–then–

3 Sets of 30%

rest as needed between

RX kipping

*In WODify just log your max #

Weightlifting

In place of HSPU

Push Press (6×3, across)

Metcon

Metcon (Time)

4 Rounds:

10 Snatches (75/55)

30 Double Unders

200m run

RX 15 DU

scaled 60 singles or 15 DU attempts

Optional Extra Strength Work

Power Snatch (EMOM x 10min 2 Reps)

11/13/17

CrossFit Allegiance – CrossFit

Gymnastics

Metcon (3 Rounds for reps)

3 Rounds:

25% of Max Unbroken Muscle-ups

35% of Max Unbroken Muscle-ups

45% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Scaled: Skill work

Weightlifting

Back Squat (4 x max reps 70%)

4 Rounds:

In a :30 Second Window:

Max reps @ 70%

Rest 2:30 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP x 20:

10 Thrusters (135/95)

30/22 Calorie Row

16 C2B

RX 95/55 & Pull-ups

When Partner A gets off the rower Partner B can start on Thrusters.

11/11/17

CrossFit Allegiance – CrossFit

Choose the Hero WOD you want.
Thank you to everyone who has ever served in any capacity in the military. Today is a day where we can celebrate the bonds we have and our service to our great country. Twenty two veterans commit suicide every day.
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Partner Glen (Time)

Partner Glen

Glen

30 Clean and Jerks (135/95#)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

***split reps run together

Viola (AMRAP – Rounds and Reps)

AMRAP x 20:

Run 400 meters

11 power snatches, 95/65

17 pull-ups

13 power cleans, 95/65

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

HarDTop (Time)

5 Rounds on the 4:00:

400 Meter Run

1 Round of “DT” (155/105)

ADV RX as written

Rx 135/95

Scaled 115/80

*Goal is to have at least :30 rest each round.

*Should you be unable to complete the round in 4:00, each rep not complete adds 1 second to your time

Armistice (AMRAP – Rounds and Reps)

22 min AMRAP

11 Power Cleans

11 Burpees Over the Bar

19 Deadlifts

18 Pull-Ups

ADV RX 135/95

RX 115/80

Modified Workout (Without Barbell)

11- Push Ups

11- Burpees

19- Sit-ups

18- Air Squats