Sunday, August 4, 2013

Monday August 5


Warm Up
Group Dynamic

Skill
Movement Demo

Metcon
In groups of 3:
"ZEUS"
3 rnds:
30 Wallballs (20/14)
30 SDHP (75/55)
30 Box Jumps (20/14)
30 Push Press (75/55)
30 Calories Rowed
30 Push-ups
30 Back Squat (use average body weight of group)
*One person works


Barbell Club

Skills
Power Snatch + Snatch
Power Clean + Clean
Push Press

Metcon
AMRAP 7
1 Deadlift (315)
3 Snatch (135)
5 Deficit HSPU 
*Deficit will be additional 25# plates for hands


Friday, August 2, 2013

Saturday August 3


Warm Up
Group Dynamic

Skill
Every 30 seconds for 10 mins do 1 rep Power Snatch, 1 rep Hang Snatch, and 1 rep OHS @ 60% Power Snatch 1 rm

Metcon
AMRAP 4
10 Shoulder to Overhead (135/95)
30 Doubles
Rest 2 mins
AMRAP 6
10 Shoulder to Overhead (115/75)
30 Doubles
Rest 2 mins
AMRAP 8
10 Shoulder to Overhead (95/65)
10 Toes 2 Bar
10 Push-ups


Thursday, August 1, 2013

Friday August 2 "Max Back Squat" & Custom Fit Meals


Custom Fit Meals

We are excited to announce a new potential partnership with Custom Fit Meals!  We are currently determining if there would be enough client interest to make Carousel CrossFit a pick-up location for CFM.  If so, we would be able to offer you an easy, convenient and affordable way to eat healthy. Here’s what you need to know about Custom Fit Meals.



How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to pick-up.  All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to our facility via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.

There are no contracts or commitments.  All orders are placed week to week.  Simply place your order on-line at www.customfitmeals.com before Wednesday each week to receive your meals for the following week of service. Their easy on-line ordering system allows you to choose the number of meals you want and the types of foods you like. Gluten-Free, Primal (includes dairy), and Paleo meals are available. There are 15 menu items offered each week to choose from and 6 weeks of rotating menus.  Meals are sold in increments of 5, with an average meal price of $9 - $10/meal.

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.  All meals are made from FRESH, unprocessed ingredients (and they taste delicious as well)!

Food Quality. Food quality is extremely important. CFM maintains the highest standard in selecting the foods that go into their meals.  They use only USDA-certified All Natural chicken, grass-finished Certified Angus Beef®, all natural turkey and pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources.  The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service and a link to his story is shown below:

If you would be interested in doing CFM and having your meals delivered here to pick-up, please sign up on the CFM interest sheet next time you come to train.  By doing so you will receive a special promotional discount when we start taking orders. For more info on CFM, check out www.customfitmeals.com.

Please leave a comment below if you would be interested.


Warm Up
Coaches Choice

Skill
Back Squat (3@55, 3@65, 1@85, 1@95, 1@MAX)

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


Wednesday, July 31, 2013

Thursday August 1 "NANCY"


Warm Up
Group Dynamic

Skill
Every 30 seconds for 5 mins do 2 reps OHS @ 50% 1 rm
Movement Demo

Metcon
"NANCY"
5 rnds:
400 m Run
15 Overhead Squats (95/65)


Tuesday, July 30, 2013

Wednesday July 31 "Max Shoulder Press" & Barbell Club


Warm Up
Coaches Choice

Skill

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

Metcon
15-12-9
Squat Clean (or Hang Squat Clean)
Burpees
Rest 1 min b/t rnds
Rnd of 15  = 135/95
Rnd of 12 = 155/105
Rnd of 9 = 175/125


Barbell Club

Skills
Snatch
Snatch Deadlift
Press

Metcon
30 reps Ground to Overhead (135)
:60 secs of work 
:60 rest


Monday, July 29, 2013

Tuesday July 30

CHALK FIENDS!
We do not care if you use chalk during a workout or leave a few chalk handprints on the floor, however, don't abuse it.  

  • More chalk does not make you stronger or faster.
  • Too much chalk is a sure fire way to tear your hands if you have a huge kipping pull-up or butterfly pull-up.  Only chalk your hands, not the pull-up bar.
  • Chalk should not be used when doing wallballs.
  • You are not LeBron James. Pat off that excess chalk in the chalk bucket before you pull your hands out.  DO NOT REMOVE ANY CHUNKS FROM THE BUCKET.
  • Unless you have excessively sweaty hands, you should chalk only once or twice a workout. Anything more is just you finding an excuse to rest.
  • If you chalk while using a barbell, be sure to clean it with the metal brush after the workout.


Warm Up
Dynamic Warm-up

Skill
Movement Demo
Metcon
This looked like a fun metcon that was featured on Invictus and Outlaw a few months back.  I figured we would give it a try.
PARTNER OPTIONAL
50 Back Squat (135/95)
40 Pull-ups
30 Shoulder to Overhead (135/95)
50 Front Squat (85/65)
40 Pull-ups
30 Shoulder to Overhead (85/65)
50 OHS (65/45)
40 Pull-ups
30 Shoulder to Overhead (65/45)
*Bar is clean from the ground, to the rack position

Sunday, July 28, 2013

Monday July 29 "Max Power Clean" and Barbell Club




Warm Up
Group Dynamic
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



Skill
Power Clean (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon
AMRAP 3
6 Burpee Box Jump Overs (20/14)
9 Deadlift (185/135)
12 HR Push-ups
Rest 2 mins
AMRAP 5
6 Burpee Box Jump Overs (20/14)
9 Deadlift (185/135)
12 HR Push-ups


Barbell Club

Skills
Clean & Jerk
Pressing Snatch Balance + Drop Snatch
Back Squat

Metcon
AMRAP 10
30 Snatch (75)
30 Snatch (135)
30 Snatch (165)
30 Snatch (210)