Saturday November 30 "Squat Clean"

Warm Up

Coaches Choice

Wendler explanation

Skill

Squat Clean (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Pushups (5,5,5,5,5)

Metcon

Death By Clean & Jerk

M-135

F-95

Friday November 29

Warm Up

Group Dynamic

Metcon

1600 m Run

150 Double Unders

50 Burpees

800 m Run

100 Double Unders

35 Burpees

400 m Run

50 Double Unders

20 Burpees

Thanksgiving Throwdown

Warm Up

On Your Own

Please be ready to go by 9 AM

Metcon

In teams of 3:

100-80-60-40-20

Wallballs (20/14)

Box Jumps (24/20)

Thrusters (45/35)

200 m Run

1 Person Works

1 Person holds 55/35 KB

1 Person Rests

Switch at any time

*If the KB hits ground, each member performs 5 burpees

Wednesday November 27 "Shoulder Press"

Warm Up

Coaches Choice

Wendler explanation

Skill

Shoulder Press (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Ring Dips (5,5,5,5,5)

Metcon

Partner AMRAP 7:

7 Push Press (115/85)

7 Toes 2 Bar

Partners alternate rnds

Tuesday November 26 "Back Squat"

Tuesday begins the 2nd Cycle of the Wendler Program.  Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Squats, Clean and Deadlift) and 5 pounds for all upper body lifts (Presses and Snatch).  For example:

1 rep Max Back Squat = 300 lbs

90% Max = 270

Training Max for for 2nd Cycle = 280 lbs

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.  If you already have a sheet please get it back to a coach so they can update it.

Warm Up

Coaches Choice

Wendler explanation

Skill

Back Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Pull-ups (5,5,5,5,5)

Metcon

"JEREMY"

21-15-9

OHS (95/65)

Burpees

Monday November 25

THANKSGIVING HOURS

Thursday - 9:00 (Partner WOD)

Friday - 9:30 & 12:00 only

Saturday - Normal hours

Warm Up

Group Dynamic

Skill

EMOM 6

2 Snatch Balance (use 65-75% 1 rep Snatch)

Metcon

Segmented Filthy 50

Break up the reps and movements anyway:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 KB Swings (35/25)

50 Walking Lunges

50 Knees 2 Elbows

50 Push Press (45/35)

50 Back Extensions

50 Wallballs (20/14)

50 Burpees

50 Double Unders

5K Row TT - At some point within the next two weeks please attempt a 5K row time trial.  This can be done before or after class.  Please record your time on the whiteboard.

Saturday November 23

Warm Up

Group Dynamic

Skill

EMOM 8

1 Power Snatch + 1 Hang Power Snatch + 2 OHS + 2 Hang Squat Snatch

(use 60% 1 rep Snatch)

*do not set the bar down until finishing second jerk

Metcon

7 rnds:

7 OHS (135/95)

7 T2B


5K Row TT - At some point within the next two weeks please attempt a 5K row time trial.  This can be done before or after class.  Please record your time on the whiteboard.

Friday November 22 "Bench Press"

Warm Up

Group Dynamic

Skill

Bench Press (5@55,5@65,3@75,3@85,1+@95)

Metcon

21-15-9

L Arm Snatch

R Arm Snatch

Pull-ups

M-55

W-35

5K Row TT - At some point within the next two weeks please attempt a 5K row time trial.  This can be done before or after class.  Please record your time on the whiteboard.

Thursday November 21

Next week begins the 2nd Cycle of the Wendler Program.  Athletes have been working off 90% of their 1 rep max (training max).  During this second cycle you will add 10 pounds to your training max for all lower body lifts (Squats, Clean and Deadlift) and 5 pounds for all upper body lifts (Presses and Snatch).  For example:

1 rep Max Back Squat = 300 lbs

90% Max = 270

Training Max for for 2nd Cycle = 280 lbs

If you would like an Excel spreadhseet for convenience, please comment with your email address and I can send it to you.  If you already have a sheet please get it back to a coach so they can update it.

Warm Up

Group Dynamic

Skill

EMOM 8:
1 Power Clean + 1 Hang Power Clean + 2 Front Squats + 2 Jerks
(use 60% 1 rep jerk)
*do not set the bar down until finishing second jerk

Metcon

5 rnds, 

AMRAP 3:

3 Thrusters (115/85)

6 Box Jumps

9 SDHP (55/35)

Rest 1 min b/t rnds

Resume next round where the previous left off

Wednesday November 20 "Squat Snatch"

Warm Up

Group Dynamic

Skill

Squat Snatch (5@55,5@65,3@75,3@85,1+@95)

Metcon

CrossFit Games Open 11.3

AMRAP 5: 

Squat Clean (165/110)

Jerk (165/110)

You musty complete the squat clean before moving on to the jerk and you must complete the jerk before moving onto the next squat clean.  If you miss a jerk you may power clean the bar to set up your jerk attempt.

Tuesday November 19

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

With a group of four

Perform, in order:

300 KB Swings (55/35)

250 Push Press (95/65)

200 Pull-ups

150 Box Jump Overs (24/20)

1600 m MedBall Relay (each partner runs one 400 m leg)

Only 1 person works at a time

Monday November 18 "Push Press"

Warm Up

Group Dynamic

Skill

Push Press (5@55,5@65,3@75,3@85,1+@95)

Metcon

"DIANE"

21-15-9

Deadlift (225/155)

HSPU

Saturday November 16 "Front Squat"

Warm Up

Group Dynamic

Skill

Front Squat (5@55,5@65,3@75,3@85,1+@95)

Metcon

"JT"

21-15-9

HSPU

Ring Dips

Push-ups

Friday November 15

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

21-18-15-12-9-6
100 ft Walking Lunge
Pull-ups
Sit-ups

Thursday November 14 "Squat Clean"

Warm Up

Group Dynamic

Skill

Squat Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon

"Death By Power Clean"
use 65% of 1 rep max

Every minute on the minute perform 1 Power Clean.  Add 1 rep for every minute.

Cash-Out (to be done immediately after)

10 Toes 2 Bar

10 Mountain Climber (L/R=1)

Wednesday November 13 "PARTNER WOD"

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

With a partner

AMRAP 30

10 Thrusters (95/65)

10 Box Jumps

200 m Run

*partners alternate rnds

Tuesday November 12 "Deadlift"

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 18 and ending Monday December 23:

Monday – 7:30 PM

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 Barbell Club will not happen.

Warm Up

Group Dynamic

Skill

Deadlift (5@55,5@65,3@75,3@85,1+@95)

Metcon

AMRAP 12

400 m Run

5 Deadlift (275/185)

Monday November 11

Happy Veterans Day!

Many thanks to all of those that have served and their families.  Take a moment from your day and thank someone for serving our country.

SATURDAY'S TEAM WOD!

For those of you that took part in our team WOD on Saturday you should be really proud of the effort you put in.  It is no easy task doing 3 workouts right after each other.  If you are one of our athletes that is hesitant to come try one, don't be.  Not only is it a great workout, but also a chance to get to work with people you haven't had a chance to meet at the box.  Our next team WOD is tentatively scheduled for DECEMBER 28.  Be on the lookout for a sign up sheet in the box and on our Facebook page.  Keep working hard!  

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"BULGER"
10 rnds:
150 m Run
7 Chest 2 Bar Pull-ups
7 Front Squat (135/95)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.