Thursday January 9 "Week 3 Clean"

We believe that 2014 has gotten off to a great start at Carousel CrossFit.  Be ready to post your goals (going on the board with 1RM, so make sure you have them written down) next week!  

We have noticed that many of you have been working really hard to improve your form and/or movements that have been difficult for you.  We will be adding stars next to the names of members that stand out during class.   There will not be a set number of "stars" per class, and they will may not even show up every class, but we want to acknowledge those that pushed themselves. 

We as coaches recognize your hard work, and we are so proud of your efforts. 

Keep it up!!! 

Warm Up

Dynamic Warm-up

Skill

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

Metcon

AMRAP 10

Ascending Ladder

1 Hang Power Clean (135/95)

2 Wallballs

2 Hang Power Cleans

4 Wallballs

3 Hang Power Cleans

6 Wallballs and so on...

*get as far as possible

Wednesday January 8

“The reason we race isn't so much to beat each other,... but to be with each other.” 

Christopher McDougall

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

8 rnds:

10 Burpees

15 Alternating Jumping Lunges

20 Double Unders

25 yd Shuttle Run (5 x 5)

Rest 90 secs b/t rnds

Tuesday January 7 "Week 3 Shoulder Press"

Warm Up

Dynamic Warm-up

Skill

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

Metcon

"ISABEL"

30 reps:

Snatch (135/95)

Compare to 071513

Monday January 6

Warm Up

Group Dynamic

Skill

Movement Demo

EMOM 8

Even - Goat 1

Odd - Goat 2

*A Goat is an area of weakness.

For instance I probably do:

Even - 15 Toes 2 Bar

Odd - 5 Deficit HSPU

Metcon

"Pain in the A$$"

PARTNER WOD

AMRAP 20

10 Front Squat (155/105)

10 Box Jumps (30/24)

10 HR Push-ups

*Partners alternate rounds

Compare to 081313

Saturday January 4 "Week 3 Back Squat"

Warm Up

Dynamic Warm-up

Skill

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

Metcon

21-15-9

Squat Snatch (95/65)

Chest 2 Bar Pull-ups

*If you are not proficient with the full Snatch yet, perform Power Snatch

Friday December 3

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

Warm Up

Group Dynamic

Skill

EMOM 8

2 Snatch Balance

*start light and build heavy

Metcon

500 m Row

15 Shoulder to Overhead (135/95)

Rest 2 mins

500 m Row

20 Shoulder to Overhead (115/85)

Rest 2 mins

500 m Row

25 Shoulder to Overhead (95/65)

Goal Setting

Now is that time of year to start thinking about setting some goals for your training.  While you think of difficult, yet realistic goals we also have some attainable goals in mind for everyone in the gym.

1.  You are part of a group of people (some say we are like-minded) who are working on becoming better, more fit, more mobile, and healthier.  Work on branching out and trying a different class time or partnering up with someone you haven't before.

2.  Variety - stop the cherry picking.  We see that the class sizes are lower when OHS, Snatch, and Pistols are on the board.  You may hate them, as I once did, but when you keep working on them they can quickly become movements you look forward to (and maybe love).

3.  As much as we want to RX each and every workout, sometimes you need to leave the ego behind and do what is best for your training.  Additionally, RX also means doing the appropriate standard.  Getting the chin above the bar, hip crease below parallel, and the doing the correct number of reps are all places we can improve. 

4.  Equal respect for ALL trainers.  There has been a noticeable difference as to how our athletes accept constructive criticism from a male or female trainer.  Not only do the trainers see it, but others have mentioned it as well.  We are here to help you become better. 

5. Equipment - I know many of you find the weight rack to be trying, but it serves a purpose.  The old way weights were put away (dropped or thrown on their face) left them cracked and broken and unable to be used.  It takes 2 extra minutes to properly put the weights away in their correct spot. 

Make a few goals for the year.  Whether is be your first pull-up, muscle-up, or increasing your squat clean, even the smallest goal will help you in your progress to overall fitness. Happy New Year!  I cannot wait to see how much more growth everyone has in 2014.

Thursday January 2 "Bench 3+"

Goal Setting

Now is that time of year to start thinking about setting some goals for your training.  While you think of difficult, yet realistic goals we also have some attainable goals in mind for everyone in the gym.

1.  You are part of a group of people (some say we are like-minded) who are working on becoming better, more fit, more mobile, and healthier.  Work on branching out and trying a different class time or partnering up with someone you haven't before.

2.  Variety - stop the cherry picking.  We see that the class sizes are lower when OHS, Snatch, and Pistols are on the board.  You may hate them, as I once did, but when you keep working on them they can quickly become movements you look forward to (and maybe love).

3.  As much as we want to RX each and every workout, sometimes you need to leave the ego behind and do what is best for your training.  Additionally, RX also means doing the appropriate standard.  Getting the chin above the bar, hip crease below parallel, and the doing the correct number of reps are all places we can improve.

4.  Equal respect for ALL trainers.  There has been a noticeable difference as to how our athletes accept constructive criticism from a male or female trainer.  Not only do the trainers see it, but others have mentioned it as well.  We are here to help you become better.

5. Equipment - I know many of you find the weight rack to be trying, but it serves a purpose.  The old way weights were put away (dropped or thrown on their face) left them cracked and broken and unable to be used.  It takes 2 extra minutes to properly put the weights away in their correct spot.

Make a few goals for the year.  Whether is be your first pull-up, muscle-up, or increasing your squat clean, even the smallest goal will help you in your progress to overall fitness. Happy New Year!  I cannot wait to see how much more growth everyone has in 2014.

Warm Up

Dynamic Warm-up

Choose a Tabata:

Sit-ups

KB Swings (55/35)

Toes to Bar

KB SDHP (55/35

Skill

Bench Press (5@50,3@60,3@70,3@80, 3+@90)

Metcon

AMRAP 7

10/7 HR Push-ups

30 Double Unders
*Men will perform 10, women will perform 7