CrossFit CataMount – Canton, OH

FOR TODAY ONLY, THE 4:30 CLASS IS CANCELLED.

CFFB SWOD:

Strict Pullups – 3x Max Reps (3min rest between efforts)

WOD:

Find your…

Power Clean and Jerk 1 Rep Max

Power Snatch 1 Rep Max

Note: Monday, September 6th is Labor Day.  We will have one class at noon, running heats as necessary.  No evening classes.

SWOD:

Squat 3×5 (add 2.5-5lbs to Monday’s load)

Bench Press 3×5 (add 2.5-5lbs to last week’s total)

WOD:

With a 15 minute running clock, you are to perform…

“Mini Flight Simulator” (5 minute cap)

5-10-15-20-25-20-15-10-5 of UNBROKEN Double Unders.  The rope stops after each set.  If you trip, start that set over again.  If you don’t have double-unders in your bag of tricks yet, sub 75 lateral jumps over a parallette bar. 

Once the MFS is complete, or once the cap expires, use the remaining time to get as far as you can on the 400m course using broad jumps and/or walking lunges.  You can mix the two any way you please.

A great read/video, especially for the ladies! (Be warned, there is some colorful language in the post):

http://practicalpaleolithic.com/paleolithic-diet-blog/is-strong-the-new-skinny

WOD:

15 Burpees

25 Hang Hi-Pulls* (75/55)

35 Abmat Situps

5 Rounds For Time!

*Sumo deadlift grip, but each rep starts with the bar in the hang.  Use your jump-shrug to pop the bar up just below your chin. If you rely on your shoulders to pull the bar up you’re going to be in a world of hurt. /p>

NOTE: We are still looking for testimonials. We know you love crossfit, feel free to tell us why. By the same token, if you have ideas, suggestions, etc, feel free to express them to any of the trainers.

SWOD:

Deadlift 5RM (take plenty of time to warm up and build up to your 5RM)

Handstand Holds/Incline Pushup Holds 3x max time (2min rest between efforts)

WOD:

21-15-9

Squat Snatch (95/65)

Knees-to-Elbows

For time!

Hope everyone had a great weekend. We will be welcoming a couple of new faces this week as well as welcoming back Dan. Welcome back brother, it’s been too long!

SWOD:

Squat 3×5 (add 2.5 – 5lbs from Thursday’s load)
Press 3×5 (90-95% of 5RM)

WOD:

2x Grass Sprint, Backwards Sprint Back
15 Box Jumps

20 Minute AMRAP. Within the 20 minutes are 4 periods of 4 min of work and 1 min of rest. Pick up each period where you left off the previous one.

“Grass Sprint” is a 40 yard run from outside the box entrance to the grass in front of the mailboxes. We will have cones set up marking off the 40 yards.

~Rest Day~

CFCM is open today from noon till 2pm.  Come in to perform a missed WOD or practice some moves.  There will also be a random WOD on the board.

Attention: We are looking for member testimonials.  Let us know what CrossFit, and more specifically CrossFit Catamount, has done for you as a person, how it has improved your fitness, and most of all tell us what it is that keeps you coming in the doors day after day.  Be as brief or long-winded as you like, but if you’re going to participate please provide specific details (weight lost, inches trimmed, PR improvements on lifts/runs/pullups/etc.) and keep it clean, as some of these may pop up on the website from time to time.  This is totally optional, but we would love to hear what you have to say!

SWOD:

Power Snatch 8×2

If you’re still a newbie with the snatch, start light, ask a coach for help and we will help you with form and bar load.  More experienced snatchers keep weight consistent throughout. 

WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups and the final 8 are squats.  No rest between exercises.  Score is total reps completed.

CFFB SWOD:

Back Squat – 3×5

Bench Press – 3×5

Half of the class start with squats, half start with bench, switch. 

You will notice that some days the rep/set scheme will read 3×5, 5×5, etc.  On these days, pick one weight and stick with it for all sets.  For today, go with 90% of your 5 rep max.  Most of you established this on the squat Monday.  Focus on getting proper depth on the squat and exploding out of the hole.  For the bench, if you do not know your max, use your warm up sets to pick a weight you can get up 5 times where the last two reps are a bit of a struggle, but you’re not going to failure. 

WOD:

7 Hang Power Cleans @55-60% of your 1RM

11 Burpees

5 Rounds For Time!

*We last performed this on 5/4/10…does this ring any bells Mary Ellen??

Skill:

Med Ball Clean Progressions

WOD:

18 *Ground-to-Overhead @ 50% of your 1RM

Broad Jump from outside garage doors to grass in front of mailboxes

Run back inside

15 Ground-to-Overhead

Broad Jump

Run

12 Ground-to-Overhead

Broad Jump

Run

9 Ground-to-Overhead

Broad Jump

Run

For Time!

*If you’re unsure of your 1RM, take 72% your 5RM from the press Monday.

In case you’re wondering, garage to mailboxes is just about 40 yards.

SWOD (courtesy of CFFB):

Max Strict Pullups x 3 (3min rest between sets)

WOD:

Floater Burpees

Ring Dips*

Row (Cals)

GHD/Abmat Situps**

2 minutes at each station to get as many reps as possible, 1 minute of rest between stations

2 Rounds, score is total reps (calories = reps on the rower)

If a class has more than 4 people in it, split into two groups.  One group do the SWOD first, the other group to the WOD first, then switch.

*Ring dip standards are arm/shoulder touching rings at the bottom of every rep w/ a lock out at the top.  If you cannot perform these with full range of motion, sub bar dips.

**Consult your coaches on whether you should do GHD or Abmat situps.