Friday November 1 "EVA (partner optional)"

Warm Up

Coaches Choice

Skill

 Movement Demo

Metcon

"EVA"

5 rnds:

800 m Run

30 KB Swings (70/55)

30 Pull-ups

*Partner optional.  One partner will work at a time and can break up running and reps up anyway they want.

 

This is one of the longer Benchmark WODs which is why we are making it partner optional.  If you have never done it before and want to attempt it at RX shoot for sub 45.  

Thursday October 31 "Push Press"

Warm Up

Coaches Choice

Station Set-up

Skill

 Push Press (5x50,3x60,3x70,3x80,3+x90)

Metcon

Mummies vs. Zombies

Pair up (of equal ability).  Mummy begins first with the Zombie starting 1 minute after, trying to catch the first person.  If the Mummy is caught they do 20 burpees at the end.  If they do not catch the Mummy, then they must do 20 burpees.

For Time:

400 m Run

15 OHS (95/65)

2 rnds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)

400 m Run

21 KB Swings (55/35)

12 Pull-ups

1 rnd of Cindy

50 Thrusters (45/35)

400 m Run

12 Deadlift (BW)

21 Box Jumps

Wednesday October 30

Warm Up

Coaches Choice

Skill

 Muscle-Up practice

Clean demo

Metcon

AMRAP 20

Ascending Ladder

1 Muscle-up

1 Squat Clean

2 Muscle-ups

2 Squat Cleans

continue going up until the clock runs out

(155/105)

*compare to previous result

Muscle-up Scaling
1 MU = 2 Ring Rows

Tuesday October 29 "Front Squat"

Warm Up

Coaches Choice

Skill

 Front Squat (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,3,3,3,3+)

Metcon

AMRAP 8

10 Shoulder to Overhead (55% Push Press 1rm)

25 Doubles

Monday October 28

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.  If you sign up prior to Nov 1, the price will be discounted.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday November 11 and ending Wednesday December 18:

Monday – 7:30 PM

Tuesday - 8:00 AM

Thursday – 8:00 AM

Thursday - 7:30 PM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  If we do not get at least 7 per class, Barbell Club will not happen.

Warm Up

Coaches Choice

Skill

250 m Row TT

Movement Demo

Metcon

3 rnds, 1 min max reps

Wallballs

Power Cleans (135/95)

Toes 2 Bar

Box Jumps

Rest 30 secs b/t movements

Saturday October 26

DUE TO THE BARBELLS FOR BOOBS EVENT THE 8 & 10 am CLASSES ARE CANCELLED

Helen MEETS Grace 

A TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of:

400 meter run (both partners run together)
21 kettlebell swings (Rx 53/35#)
12 pull-ups.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

Friday October 25 "Squat Clean"

Warm Up

Coaches Choice

Skill

 Squat Clean (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Toes 2 Bar (5,5,5,5,5)

Metcon

CrossFit Open WOD 12.1

AMRAP 7 

Burpees

*This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps.

Thursday October 24 "Mary or Danny"

Warm Up

Coaches Choice

Skill

 Movement Demo

Metcon

"MARY"

AMRAP 20

5 HSPU

10 Pistols

15 Pull-ups

OR

"DANNY"

AMRAP 20

30 Box Jumps

20 Push Press (115/85)

30 Pull-ups

Wednesday October 23 "Deadlift"

Warm Up

Coaches Choice

Skill

 Deadlift (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,3,3,3,3+)

Metcon

10 ---> 1

Deadlift (135/95)

Slamballs

Tuesday October 21 "KAREN"

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.  If you sign up prior to Nov 1, the price will be discounted.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday November 11 and ending Wednesday December 18:

Monday – 7:30 PM

Tuesday - 8:00 AM

Thursday – 8:00 AM

Thursday - 7:30 PM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  If we do not get at least 7 per class, Barbell Club will not happen.

Warm Up

Coaches Choice

Skill

Wallball Demo

Metcon

"KAREN"

150 Wallballs (20/14)

Monday October 21 "Press"

This program is supplemental to what we are doing in class.  Be advised that pull-ups and weighted pull-ups are going to be a part of our normal programming.  Listen to your body and make reasonable decisions on your work load.  You do not want to overdo it and injure yourself. 

Pull-up Power Program

By: Dave Lipson

Getting your first pull-up is a milestone for many.  Across the world, PR bells are ringing in gyms for Bob’s or Betty’s first legit pull-up, accompanied by high fives, chest bumps and a general feeling of victory and accomplishment by individuals who never believed they could accomplish this physical task.  Likewise, the fire breathers in these gyms are trying to break their own personal records for max pull-ups and weighted pull-ups.  Some of our military and law-enforcement populations are preparing in gyms for PT tests that require pull-ups as a physical requirement.

                The pull-up is a great test of upper-body strength, as well as an individual’s relative strength to their body weight.  Developing this strength can be done in an efficient amount of time.  Whether you are going for your first pull-up, 100 unbroken or a bodyweight or weighted pull-up, I have highlighted a method to get you there fast and safely.  This program is universally scalable with the use of various tension bands as well as the use of the legs to recruit the lower body to assist the movement.

                This two-day-a-week program should be done alternating with two to three days in between sessions.  Both days utilize various pulling positions of the grip and hand width to recruit different musculature and develop broad and versatile strength of the lats, biceps, forearms, and hands.  The variation and diversity of positioning make the program very efficient at developing general strength around the shoulder girdle.  A chin-up refers to a grip in which the palms are turned up or supine-gripped on the bar.  A pull-up refers to a palm-down or pronated grip on the bar.  A closed grip is insider shoulder width, medium grip is slightly outside the shoulders, and wide is approximately 12” outside the shoulders. 

One day each week is devoted to developing muscular endurance and the ability to maintain strength through numerous repetitions.  There are a target number of reps for each exercise of 10 to 15.  Use assistance or added resistance to stay with the goal; likewise decrease assistance or add resistance as you progress.  Day 2 is about time under tension and motor-unit recruitment (the firing strength of muscles).  Try to stick to the tempo of the pulls – it is vitally important for the goal.  Use assistance or resistance and stick to the beat.  Test your pull-ups, try this program for four to six weeks and then retest.

Day 1 (Developing Muscular Endurance & Repetition Strength)

Two rounds through the entire series:

·         Wide-grip pull-ups MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)

·         Rest 2 minutes

·         Medium-grip pull-up MAX REPS (same)

·         Rest 2 minutes

·         Medium-grip chin-up MAX REPS (same)

·         Rest 2 minutes

·         Narrow-grip chin-up MAX REPS (same)

Day 2 (Time Under Tension & Motor-Unit Recruitment of Muscle Fibers)

·         3 x 5 reps of chest to bar chin-up with a six-second negative

·         Rest 2 minutes

·         2 x max-rep pull-up with a five-second negative

·         Rest 2 minutes

·         2 x chin-up max hold 30 seconds or more

Warm Up

Group Dynamic

Skill

 Shoulder Press (5x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Dips (5,3,3,3,3+)

Metcon

AMRAP 10

With a partner, alternating rounds:

4 HSPU

8 KB Swings (55/35)

10 Box Jumps

Saturday October 19 "Back Squat 3"

Warm Up

Coaches Choice

Skill

 Back Squat (3x50,3x60,3x70,3x80,3+x90)

After each set, rest 30 secs and then perform

Strict/Weighted Push-ups (5,3,3,3,3+

Metcon

"Death by Back Squat"

EMOM do 1 rep Back Squat.  Increase 1 rep each additional round.

Men - 155

Women - 105

*Bar is cleaned from ground

Friday October 18

Warm Up

Coaches Choice

Skill

Movement Demo/Se-up

Metcon
Pick Your Poison

At each level pick one exercise and do the number of reps required.

200 m Run OR 25 Double Unders

20 Medball Cleans OR 40 Wallballs

20 Clapping Push-ups OR 40 Burpees

400 m Run OR 50 Doubles

10 Brand X Bear Complex (95/65) OR 10 Hom-Strametz Complex (75/55)

(Clean-Thruster-Lunge-Lunge-Squat-Thruster) OR (Power Snatch-Heave Snatch Balance-Lunge-Lunge-OHS-Thruster)

5 Maniac Muscle-ups (2 dips) OR 50 Dips

600 m Run OR 75 Double Unders

15 HSPU OR 40 Presses (50% BW)

20 Pistols OR 30 Broad Jumps

600 m Row OR 75 Double Unders

30 K2E OR 75 Sit-ups

15 Clapping Pull-ups OR 40 Pull-ups

400 m Run OR 50 Double Unders

15 L Pull-ups OR 25 Pull-ups & 25 L Leg Raises

20 Wipers OR 50 Hanging Knee Tucks

200 m Row OR 25 Double Unders

30 Snatch Grip Deadlift (185/135) OR 45 Deadlift (185/135)

50 m Caterpillar Walk OR 100 m Bear Crawl

Thursday October 17 "Bench Press"

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.  If you sign up prior to Nov 1, the price will be discounted.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, beginning Monday November 11 and ending Wednesday December 18:

Monday – 7:30 PM

Tuesday - 8:00 AM

Thursday – 8:00 AM

Thursday - 7:30 PM

To allow for better, more organized classes, we ask that you specify if you will be coming to the AM session or the PM session during the cycle.  If we do not get at least 7 per class, Barbell Club will not happen.  

Warm Up

Group Dynamic

Skill

Bench Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5+)

Metcon

AMRAP 7

10 Wallballs

10 Push-ups

Score is total reps

Wednesday October 16

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In teams of 4:

3 rnds:

500 m Row

35 KB Swings (55/35) 

25 Thrusters (95/65)

REST

One person is at each of the 3 movements, while 1 rests.

After each person is done their reps, they rotate to the next position.  All partners must be done reps before rotating.

Row ---> Swings --->Thrusters ---> Rest

Repeat for 3 rnds

Tuesday October 15 "Squat Snatch 5"

Warm Up

Group Dynamic

Skill

Squat Snatch (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Metcon

15-12-9-6-3

SDHP (65/45)

Box Jumps

Burpees

Monday October 14 "FRAN"

LAST CALL FOR BARBELLS FOR BOOBS T-SHIRTS!  

Barbells For Boobs t-shirt (and tanks tops coming soon) orders due by Sunday October 13.  The shirts and tanks are a tri-blend (Polyester, Cotton, Rayon) similar to the Rogue or Hylete shirts many of our athletes wear.   Proceeds to benefit Barbells for Boobs.
T-Shirts $18
Tanks $25
Please email Andrea if interested.
Andrea@TranscendFit.net

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

“Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks." ~Greg Glassman