Saturday August 30

Labor Day WOD

We will only have a 9:00 am class on Labor Day.  It will be a partner wod and will be posted on Sunday.

Warm Up

Group Dynamic

Skill

Every 30 seconds for 5 mins do 1 rep Power Snatch, 1 rep Hang Snatch, and 1 rep OHS @ 60% Power Snatch 1 rm

Metcon

400 m Run

5 rnds:

5 Power Cleans

10 Goblet Squats (55/35)

15 KB Swings

400 m Run

Power Clean Weight
Rx- 205/155
B - 185/135
C - 155/115
D - 135/95

Friday August 30 "Max Effort Push Press"

Warm Up

Group Dynamic

Skill

Push Press (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

AMRAP 7

3 Push Press (75% 1rm)

6 Deck Squats

9 Push-ups

Thursday August 29

Warm Up

Group Dynamic

Choose a Tabata:

Double Unders

Rowing

10 m Sprints

Skill

Movement Demos and Practice

Metcon

5 ---> 1

Squat Snatch (135/95)

10 ---> 2 (by 2)

Alternating Leg Pistols

20 ---> 4

Burpees over Bar

Wednesday August 28 "Max Effort Deadlift"

Warm Up

Group Dynamic

Skill

Deadlift (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

With a partner:

1 min max reps at each station

Wallballs

Push-ups

Box Jumps

Power Clean (135/95)

Sit-ups

Partner 1 does Wallballs while Partner 2 rest for first full minute.  Partner 2 then does 1 min of Wallballs while Partner 1 rests.  Continue through all of the movements.

Tuesday August 27

Warm Up

Group Dynamic

Skill

Snatch Progression (use 55%-65% max)

0-1 min - 5 Snatch Pulls

1-2 min - 5 Hang Power Snatch

2-3 min - 5 Hang Squat Snatch

3-4 min - 5 Power Snatch

4-5 min - 5 Squat Snatch

Metcon

"NICOLE"

AMRAP 20

400 m Run

Max Pull-ups

Run 400 meters after every drop from pull-up bar

Monday August 26 "Max Squat Clean"

Warm Up

Group Dynamic

Skill

Squat Clean (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

For max reps:

3 min Box Jumps

3 min KB Swings (55/35)

3 min Thrusters (115/85)

Rest 1 min b/t movements

Saturday August 23 "Max Effort Push Press"

Warm Up

Group Dynamic

Skill

Push Press (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

12 ---> 3 (by 3)

Push Press (95/65)

40 ---> 10 (by 10)

Push-ups

Post WOD

800 m Jog

Friday August 23 "Holleyman"

For todays WOD you may want to bring 30 items (rubber bands, coins, etc.) that can help keep track of your rounds....you can easily lose track with 30 rounds!

Warm Up

Group Dynamic

Skill

Every 30 secs for 5 min perform:

2 Strict Pull-ups

4 Push-ups

6 Air Squats

Metcon

30 rnds

5 Wallballs (20/14)

3 HSPU

1 Power Clean

Rx - 225/155

A - 185/135

B - 155/105

C - 95/65

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Thursday August 22 "Max Effort Deadlift"

Warm Up

Group Dynamic

Skill

Deadlift (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

Open WOD 11.4

AMRAP 10

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Muscle-ups

Wednesday August 21 - Partner WOD

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

Partner Painstorm

800 m Run

21-15-9

Power Cleans (135/95)

Ring Dips

800 m Run

21-15-9

Deadlift (225/155)

HSPU

800 m Run

21-15-9

Bench Press (average body weight)

OHS (95/65)

800 m Run

*one bar per duo

*1 partner works at a time, including the runs

Tuesday August 20 "Max Squat Clean"

Warm Up

Group Dynamic

Skill

Squat Clean (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

4 rnds, AMRAP 2

200 meter Run

Max Squat Clean (135/95)

Rest 2 mins b/t rnds

Monday August 19

FESTIVUS GAMES

The first Festivus competition was held on April 30th. The concept was simple yet long overdue. A CrossFit competition designed for novice and intermediate CrossFitters only. No fire-breather types allowed.Since these people make up 95% of CrossFitters it made sense to have a competition designed for only them.

The idea is that there would be no scaling.No athlete whether 6 months in or brand new to CrossFit would need to scale any of the events. This competition was to be about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone could deadlift..just how much?

So the first competition sold out pretty quickly and about 70 athletes from several states showed up to compete. Everyone left excited and motivated to compete again. So when we received a few emails from some athletes wondering when we would do another this past September we decided to go for it. This time around over 120 athletes from 7 states showed up to compete. Again everyone had fun and were itching for another Festivus competition. Again the emails started coming in and we decided to hold a winter competition and because we wouldn’t have use of the outdoors we limited it to 100 athletes. In the first 2 hours of open registration we sold over 30 spots. The rest sold out in 2 days.

So that brings us to today and the creation of the first national version called the Festivus Games. Novice and intermediate athletes from across the country will compete in a 1 day event, all on the same day. We will crown individual champions from each participating box and a national champ as well.

You can count on a feat of strength for sure!

Divisions:
The following are guidelines, not requirements. If you match up with the majority of a category, choose that one.

Novice:

• Less than 6 months CrossFitting
• Deadlift is under 300lbs (M) / 225lbs (W)
• 2k row time is 9 minutes or more (M) / 9:30 or more (W)
• Less than 5 consecutive kipping pullups
• Less than 20 consecutive double unders
• Scales weight / kettlebells for WODs
• Fewer than 25 (M) / 15 (W) unbroken, legit push ups

Intermediate:

• Longer than 6 months CrossFitting
• Deadlift over 300lbs (M) / 225lbs (W)
• 2k Row under 9:00 (M) / 9:30 (W)
• Consecutive kipping pullups of more than 10 (M) / 5 (W)
• More than 20 consecutive double unders
• More than 25 (M) / 15 (W) unbroken, legit push ups
• Uses Rx weight / kettlebells for WODs

Please see a trainer if you are interested.  This is a great opportunity for those looking to try a competition.  We already have several members that plan on representing Carousel CrossFit in both divisions

Warm Up

Group Dynamic

Skill

Clean Progression (use 55% max)

0-1 min - 5 Clean Pulls

1-2 min - 5 Hang Power Clean

2-3 min - 5 Hang Squat Clean

3-4 min - 5 Power Clean

4-5 min - 5 Squat Clean

Metcon

For max reps:

5 min Calories

4 min KB Swings (55/35)

3 min Hang Squat Snatch (75/50)

2 min Wallablls

1 min HSPU

*Partner up to count for each other

Saturday August 17

Best CrossFit Shoes

Here is a great post from everylaststep.com about CrossFit shoes.  Many of you have asked about the best shoes to wear, so I felt this might be helpful.

Classic Gym Shoe 
These are the shoes that everyone has, you’re Nike, Adidas, Reebok, etc… Cross-Trainers while not necessarily the best shoe for Crossfit will at least get you started. The problem with these shoes lies in the amount of cushion that sits between your foot and the ground which tends to not allow you to truly feel how you are pressing through your heels. Most of the Crossfit foundational movements (when done properly) press through the heel and if you can’t feel the difference between pressing through the heel and not, then you may want to consider an alternative. However, if you’re just starting Crossfit and it’s day 1 with your first WoD, you’ll be fine. There’s nothing wrong or dangerous about these shoes, so this a great entry level choice.  If you are looking for a cheap shoe to do your Olympic Lifts in, try out a pair of Chuck's.  They are great since they have a flatter foot plane (but not real great to run in).  

Minimal/Toe Shoe 
The next step in your shoe evolution looks towards a flatter overall foot plane and minimizing the cushion between your foot and the ground. You’ll see these shoes marketed as “minimal” running shoes. For example New Balance’s version is actually called the “Minimus”. Here at EveryLastRep, we love these shoes for running and for a while they were our de-facto Crossfit shoe. They helped us distribute our weight better but we did feel that they had the tendency to over exert our calf muscles on both runs and footwork heavy lifts (deadlifts, snatches, cleans, etc…) You’re mileage may vary on these. But overall we really liked these shoes and they are a good transition shoe from your traditional gym shoe to either an Inov-8 or a pair of Nanos. One thing that these shoes do like is good support for side to side rotation of the ankle. The sides are rather thin and don’t provide alot of stability.   

Inov-8 
Inov-8 has two real “flavors” of shoes a more minimal (but not as minimal as the above shoes) running shoe and that same shoe but with a more rugged sole and construction for trail running. (Think: Spartan Races, Tough Mudders, etc…). It’s the first breed, the minimal running shoe that tends to show up more in the Crossfit arena. These tend to be a step up from the minimal running shoes that we previously discussed and offer more in terms of support and weight distribution on the foot. This is a great step for the intermediate athlete looking to really get into some kinesthetic awareness (aka: be aware of their body position) when they are performing lifts. Most athletes won’t need to progress farther than this shoe as it will last them most of their Crossfit career.   

Reebok Nano
Similar to, but not exactly like the inov-8′s we just discussed comes the Reebok Nano 2.0 or 3.0. Not a minimal shoe, but not a gym shoe, the cushioning on the feet gives you stability and awareness of your feet during lifts (light or heavy) and the side support is much better than a minimal shoe. Like the inov-8s above, this shoe will last you most of your Crossfit career. It’s a solid all around shoe that most intermediate and even most advanced athletes will stick with. One bit of coolness factor here, for about $30.00 more than the standard pair, you can design your own.   

Olympic Lifting Shoe 
Here’s the thing about Olympic Lifting Shoes (sometimes called “Oly’s”, “Oly Lifters”, etc…): 80% of Crossfit athletes don’t really need them. We might take some flack for that last statement, but we stand by it. So, if you don’t need them, then why would you want them? Well they would be a great second pair of shoes for skillwork or workouts that were Olympic lift intensive. Their design is such that while the foot is mostly flat inside the shoe, the heel is  over a platform (some higher end shoes even have wooden panels in the heel) that provide you a stable base to push down and drive through. It’s not necessarily a cushion like a running shoe, more like a solid base. Our honest thought? Maybe pick up a second pair of these if you want, but choose one of the other shoes above for a standard, every day WoD shoe. One other note, Rich Froning snatched 300lbs with Nanos on. Not Olypmic lifting shoes.   

Final Thoughts 
So what are the best Crossfit shoes out there? To be honest we feel that it depends on your goals and your skill level. New Crossfitt-ers don’t need to spend money on all kinds of shoes, they just need to show up and realize what they’ve been missing in their fitness endeavors. At the same time more intermediate and advanced Crossfit athletes may see slight performance bumps by switching shoes IF those shoes all them to focus on better movement mechanics and standards. We’ll break it down below with our recommendations. 

Beginners: stick with your gym shoe and when you’re ready, switch to an inov-8 or a pair of Nanos. 

Intermediate: Go with a pair of inov-8s or a pair of Nanos (trust us on this one) 

Advanced Athletes: Same deal, inov-8s or Nanos, but have a pair of Olympic shoes for appropriate situations. Don’t wear them all the time. Wear them as needed.

Read more at EveryLastRep.com: Best Crossfit Shoes: What Do You Really Need? http://www.everylastrep.com/crossfit/best-crossfit-shoes-what-do-you-really-need

Warm Up

Group Dynamic

Skill

Every 30 seconds for 5 mins do 3 reps OHS @ 60% 1 rep max

Metcon

3 rnds:

5 Muscle-ups

10 Burpee Box Jump Over

15 KB Swings (55/35)

Men - medium box

Women - small box

Do not touch top of box

Cash-out

25 Evil Wheels (use barbell from WOD)