02/21/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Weightlifting

Deadlift (7 Minutes to Build to a HS- Not a 1 Rep Max)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Cool Down

10 Shoulder Reach Throughs
30 Second Russian Baby Makers x 3

02/20/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Weightlifting

Single Arm Bent Over Row w/ KB (1.5/1)

Single Arm Push Press w/ KB (1.5/1)

Power Clean (2 x 1 @ 90%)

Metcon

100 Burpees for Time (Time)

Cool Down

Prone Single Leg Raise
Bridge Drill
Couch

02/19/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run
+
5 Min @ 65%
5 Slam Balls (30/20)
5 Slam Ball Burpee
5 Slam Ball Push Press
5 Bow and Bends

Gymnastics

Weighted Pulls Ups (Add Weight From Last Week)

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls

Weightlifting

Close Grip Bench (3×3 @ 80%)

3×3 @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Min AMRAP @ 50%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 75%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 95%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)

RX+
(155/115) = Same weight at “DT” Workout

Cool Down

10 PVC Pass Throughs
Samson Stretch
Cook Stretch

02/18/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
6 Min
5 Bridges (Hip Drive)
5 Shoulder Reach Throughs
5 Single Leg DL
5 Air Squats

Weightlifting

Hang Power Clean (Just Bar)

3 Rounds
5 Muscle Cleans
5 Scare Crows
5 Power Cleans

Focus on vertical dip/drive
Bar tights to body
Fast elbows
Re-Dip for Catch

Weightlifting

Back Squat (3×4 @ 75% of Last Week)

Metcon

Metcon (Calories)

Lactic Training
3:1
1 Min Max Cals on Rower
Rest 3 Minutes
x 4

Cool Down

Couch Stretch
Pigeon Stretch

02/17/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
4 Min @ 65%
5 Air Squats
5 Push Ups
5 Bow & Bends
5 Lunges (per leg)

Gymnastics

Tabata Hollow Body

Gymnastics

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

Weightlifting

Push Press (1RM or Heavy Single)

Metcon

Metcon (Time)

10 Thrusters (95/65)
2 Pull Ups/Ring Rows
8 Thrusters
4 Pull Ups/Rings Rows
6 Thrusters
6 Pull Ups/Rings Rows
4 Thrusters
8 Pull Ups/Rings Rows
2 Thrusters
10 Pull Ups/Rings Rows

RX+
(115/85)
CTB

Cool Down

Frog Stretch 30 second holds/30 second rest x 3

02/14/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm Up
Partner Dynamic Warm Up
+
6 Minutes @ 65%
10 Slam Balls each partner
10 Burpees each partner
10 Single Leg DL each partner

Gymnastics

Weighted Ring Dips (Weighted 3 x 4-6)

Weightlifting

Front Squat (3 x 1 @ 90%)

Metcon

“Valentine’s Day Massacre” (AMRAP – Reps)

Partner 12 minute AMRAP:
150M Row
4 Shoulder Press w/ KB (each arm)
8 V-Ups
12 KBS (1.5/1)
(Each partner must complete each section before moving on)

RX+:
Shoulder Press w/ 115
KBS (2 Pood)
Sub T2B for V-Ups

02/13/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Weightlifting

Snatch (Skill Work – Light Weights)

7 Minutes on the Clock
Focus is 100% on Technique
Hip Drive going vertical

Weightlifting

Deadlift (3×2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

“Death by Burpees”

Cool Down

Frog Stretch – 30 Sec on/30 Sec off
Scorpion Stretch

02/12/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
Animal Crawls
+
5 Min @ 65%
5 Side Hurdles
5 Bird Dogs
5 Prone Leg Raises
5 Side Lunges

Gymnastics

Double-Unders (7 Min Work)

Weightlifting

Clean (4×1 @ 85%)

Metcon

2k Row (Time)

Max Effort 2k Row

Cool Down

Couch Stretch
Pigeon Stretch
10-15 Shoulder Dislocates w/ PVC

02/10/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Clean & Jerk Practice (No Measure)

5 Min:
Focus on Technique
Never over 40% of 1 RM

Weightlifting

Back Squat (10 Mins to Find HS or 1RM)

Metcon

C2 Baseline Test (Time)

For Time:
400m Run
40 Air Squats
30 Situps
20 Push Ups
10 Pull-ups
400m Run
All members must test. We will re-test as a box in 45 days.

Bucket List

I remember the moment I met Mike.  For those of you who haven’t heard our story, let me fill you in. Mike and I lived in the same apartment complex with a small community workout center.  I went there everyday, sometimes twice, to run on the treadmill (I know, I know…) After seeing each other there a few times and then being introduced by a mutual friend, Mike decided he would run with me.  A few months and 20-something pounds later, he could not keep up the “I like to run” front, and finally asked me out on a date. (Just for the record, Mike hates to run and hasn’t run with me since!)
Three years and many hours spent in globo-gyms later, we were married.  Shortly after,  we created a bucket list together. On it we listed places we wanted to travel, children we hoped to have, and near the top was owning a gym. And now, eight years after creating that list together, we are thrilled that CrossFit Cornelius is not only a check off our bucket list, but a shared passion and life dream.
As we open our doors for the first time to our new community of athletes, we think it’s important to create a bucket list for our box, our community and our future. We plan to revisit this list often, checking things off and adding new goals.
So, here goes.
1. As owners and coaches, we hope to inspire others to work hard and reach goals that they set for themselves, inside and outside of the box.
2. We will build a box that represents all that we love and believe in, and where our members will always be our number one priority.
3.  Create and facilitate an inclusive community of athletes,from all walks of life, who empower and support each other to reach their goals.
4. Build a box that people can’t wait to get to everyday.
5. Never, ever stop learning. Our coaches will constantly research and take part in certifications and seminars to deliver the best CrossFit experience possible to C2.  We will also host seminars in the box for our members on nutrition, Olympic lifting, endurance, etc.
6. Make memories and laugh a lot.
To be continued…
As you read C2’s bucket list, we hope it will inspire you to revisit or create one of your own.  We can’t wait to see what 2014 has in store for each of you and we can’t wait to help you reach your goals!
#onwardandupward
-Kristin & Mike