4/16/2014

4/16/2014

We all remember this right?? if you don’t here is a little refresher.

Skills:

7 minutes AMrAP of:

Double unders

Strength:

Find your 1RM in 15 minutes of:

Clean and jerk

Conditioning:

“WOD 4 toys 2013 final WOD”

5 minute wall ball shots 20/24
4 minute burpee box jump over 24′/20
3 minute SDHP 75/55
2 minute GHD sit ups
1 minute pull ups

Scores will be your 1RM load and your total reps.

4/15/2014

4/15/2014

“JUST WORRY ABOUT THE THINGS YOU CAN CONTROL” GREAT WAY TO SEE BEAUTY IN STRENGTH

Strength:

-from the rack, AHAP of the following complex: work near 20 minutes on this only.

push press
push jerk
split jerk

try to work hard on position of the feet on jumping position and lock over your head by looking thru that window of your shoulders, build up to near your max load on this complex.

Conditioning:

complete the following for time:

with a 25 minute time cap:

run 2 miles

“Axle bar DT” hero WOD

5 rounds of:

12 axle dead lifts men 115/75/55 women 75/55/45
9 axle hand cleans
6 axle push jerks

if you finish in less than 25 minutes your score will be your time. If you fail to finish in less than 25 minutes, your reps completed will be your score.

Note:

-Axles weight 25 pounds empty load.
-RX Division and PRO division will have a 25 minute time cap, Scaled division will have 30 minute time cap.

4/14/2014

4/14/2014

In addition to the FERZa family, this is the newest ON-RAMPERS, if you see any of these faces welcome them into the community and lets cheer them on.
Quick update for the Paleo challenge it won’t start until may 1st, I need more time to plan out the event accordingly to make it funner and more efficient this year. workouts and point system will change a little bit from last year.
We have mobility WOD with coach Brian this friday, morning and evening if you have any suggestions about classes, let them know to me and we will adjust so everyone can take advantage of this sessions.

-Mobility: Over head position

-warm up: EMOM for 14 minutes:

minute A: 10 overhead squats men 115/75/55 Women 75/55/35
minute B: 10 From behind the neck snatch push press Same loads.

-Conditioning:

Fight thru this chipper as fast as possible:

10 Sumo dead lift high pull men 115/75/55 women 75/55/45
10 Bar over burpees
10 Thrusters (same load)
10 kettle bell swings 70/55/35 55/35/25
10 from the hang Snatches (same loads)
20 chest to bar pull ups
10 from the hang snatches
10 kettle bell swings (same loads)
10 thrusters
10 bar over burpees
10 sumo dead lift high pull

4/13/14

4/13/14

Complete 3 rounds of this couplet for time:

25 wallballs m:20/14/any w:14/10/any
25 snatches m:75/55/any w:45/25/any

If completed in less than 12 minutes, do as many kettlebell swings as possible with remaining time. m:55/40/any w:35/25/any

4/11/2014

4/11/2014

-Mobility:

Mobility WOD with coach Brian.

-Strength:

From the Rack find your 3RM strict shoulder press,

-Conditioning:

Run 1 mile

Then complete 5 rounds for time of:

5 Shoulder to overhead men 185/135/95 Women 135/95/65
50 double unders

4/10/2014

4/10/2014

Are you spending 8 hours on the wrong position?? ;)

Strength:

-3xMe Ring “L” sit hold.

5xME weighted push ups

in this workout you will workout with someone to help you, you will do 5 sets of as many reps as possible of weighted push ups, your partner will place the platte right at your shoulder blades, (not on your lower back or lumbar) you will do as many push ups as possible and as soon as you fail have your partner remove the platte off your back and do as many as you can without the weight. If you are still doing Knee push ups, you will do 10 sets of max rep real solid pushups on your knees or toes, make sure you have the depth of the push up before you decide how to perform your movement. (no half reps allowed)

Conditioning:

“Nicole and her teddy bear”

Complete AMRAP in 20 minutes of:

pull ups
Bear complex from the hang: men 155/115/85 women 115/85/55

As soon as you have to drop the bar, you will do 1 bear complex.

The bear complex is composed of the following movements:

Hang squat clean to a thruster to a back squat to a back thruster.

your score will be your total reps including the complex as one rep.

4/8/2014

4/8/2014

3 rounds for total reps of:

2 minutes max calories rowing
2 minutes weighted burpees 45/35/25 for men 35/25/15 for women
2 minutes double unders
2 minutes box jump overs
2 minutes GHD sit ups

1 minute rest between rounds

4/8/2014

4/8/2014

By far the best video ever made of sh*&^ that crossfit girls say. Have a good time watching.

Skill:

Muscle ups and its progressions.

Strength:

Find a near 5 rep max on a Deadlift

Conditioning:

With a 15 minute time cap complete AMrAP of:

9 Thrusters men 95/65/45 women 65/45/35
1 muscle up
9 thrusters men 115/75/55 women 75/55/45
2 muscle ups
9 Thrusters men 135/95/65 women 95/65/55
3 muscle ups
9 thrusters men 155/115/75 women 115/75/65
4 muscle ups
9 thrusters men 165/135/95 women 135/95/75
5 muscle ups
9 thrusters 185/155/135 women 155/135/95
6 muscle ups

If you make it to the last 6 muscle ups and you have time to spare, you will do double unders for the remaining of the time as a tie braker. Your score will be your total reps including double unders.

squat and jerk will not be allowed for this workout you will have to come off the whole position of your squat directly into a press.

4/7/2014

4/7/2014

Quick reminder of coach Becca’s party on friday, make your adjustments and come hang out with her before she has to go deliver baby bixler, we will also be starting our annual “Paleo challenge” to get your body prepared for the summer, simple guide lines to be followed, and workouts will be held just like the open, they will be released on thursday and you will have until monday to turn in your results, points for good eating habits and points for coming to mobility and coach kristina’s saturday stretching class, more details coming soon.

Mobility:

Clean and Jerk mobility prepping for heavy lifting.

Warm up:

spend 20 minutes to find your heaviest set of the next complex:

From the ground squat clean + 1 front squat + 2 split Jerks.

Work on foot work and head positioning on the jerk.

Conditioning:

With a 25 minute time cap complete AMrAP of: (in order)

100 burpees
100 AB mat sit ups
100 kettle bell push press 55/35/25 for males 35/25/any for females. (only 1 kettle bell and split reps as needed between arms)
100 chest to bar pull ups

your score will be total reps completed and the heaviest load completed on your complex.

4/6/14

4/6/14

You have 8 minutes to complete each couplet!

3 rounds of:
30 hand-release push ups
21 overhead squats m: 95/65/any, w: 65/35/any

2 minutes to rest, then,

3 rounds of:
20 toes to bar
14 ground to overhead m:95/65/any, w: 65/35/any

2 minutes to rest, then,

400 meter sprint

Score will be time for the 1st couplet, 2nd couplet, and sprint.

4/4/2014

4/3/2014

4/3/2014

Snatch practice:

Find your maximal 1RM squat snatch, try to spend roughly about 20 minutes working on a very heavy squat snatch and if shoulder mobility has been one of your issues, don’t think so much about how heavy you can go, but think about how good your shoulder positioning is while performing this movement. Remember as begginers weight lifters, we have to make sure that your upper body and foot work is set up before you grip your bar, bend your knees down, shift your hips back to make sure knees are not passing the toes at lifting position and bring your torso down to grip the bar. You can practice your first pulls, by “jump and shrug” cues before you go on the pull under. Remember to keep your movements at a comfortable load without losing for form. Ask any of the coaches for tips and support on how to better up each time.

STRENGTH:

1RM SQUAT SNATCH (Snatch practice)

CONDITIONING:

10-9-8-7-6-5-4-3-2-1 POWER SNATCH MEN 135/95/65 WOMEN 95/65/45
1-2-3-4-5-6-7-8-9-10 STRICT PULL UPS (for those of you on assisted pull ups, please keep your level of assistance as low as you can handle to work on arm strength)

in between each set of snatches and pull ups you must complete 30 double unders

your score will be total time.

4/2/2014

4/2/2014

As we all know, coach Becca will soon be delivering our second CrossFit child, ;) that means is time to celebrate together before she takes off for a few weeks until she is ready to be back, we will be hosting a party for her April 11th 2014 and it will be running from 5 pm until 7 or 8 pm, gifts will be appreciated but not necessary to come celebrate with us, she has a registry at TARGET and BUY BUY BABY in case you want to come with a gift on your hands. We will only be having a huge workout @ 4 PM and all people can stay to eat and drink with us, give coach becca some love before she has to go.

Skill warm up:

AMrAP in 7 minutes of:

Double unders.

Strength:

We are working up to a heaviest high amount of reps in this workout, essentially on the bench press you are using the first set of 10′s and 5′s as warm up load, so make sure you don’t drive yourself to failure on the first sets. The last 3 sets of triple should come stronger and your arms and chest will be prepared to a heavy triple.

Bench Press

10-10-5-5-5-3-3-3

Work up to the heaviest triple, make sure to have a spotter with you in case you fail on a attempt.

Conditioning:

3 rounds each for time of:

50 wall ball shots 20# 14# (pro division must have a high target you may use the beams)
40 kettle bell swings men 70/55/35 women 55/35/any
30 ring dips

rest 2 minutes between rounds.

your score will be, total double unders, your max bench press triple, and your fastest round. HAVE FUN!!

4/1/2014

4/1/2014

So the open is over and we wanna congratulate for those of you who participated and performed the workouts with us, thanks everyone for the support, now the question is: What is next? Keep training on those aspects that you hate the most, weather it is lifting heavy at a high amount of reps, or simply work constantly on you one, triple or five rep max on all your movements. Weather you are planning next year on advancing to regionals or weather you are looking forward to next years open, look back at your scores from this year and take notes, What do I need to work on?? is it strength? is it skills? or is it flexibility?? whatever the case is focus on setting up goals on how to excel to all your physical capacities. The biggest benefit of keeping score is the ability to then assess how to improve. Don’t waste this opportunity to do that!

Take the next few days to have fun too! If you have been missing certain elements of training that you haven’t done because of the Open…throw them back in! Play a little bit!

-We will start off the workout, by building up and and warming up to a sub heavy load on a clean, since it will come in the workout after, practice your “Burgener” clean warm up at empty bar and start increasing to hit a sub heavy load at your level.

Complete 5 rounds for time:

10 dead lifts men 225/165/135 women 170/135/100
10 handstand pushups (pro division will add a deficit of 45# plate)

rest 3 minutes

complete for time:

20 cleans men 225/165/135 women 170/135/100

rest 3 minutes:

dead by burpees

first minute 8 burpees
second minute 9 burpees
third minute 10 burpees

continue until you can’t fit anymore burpees in the minute.

your score will be your total task time including the resting time and your total burpees. “have fun”

3/31/2014

3/31/2014

EMOM for 16 minutes:

minute A: 10 Reverse lunges men 155/115/75 women 115/75/45 (in this workout your barbell will start off from the ground, and will be place on your back rack, please note that it should take you about 25 seconds to complete 10 reps, so be sure to be smart about your load selection.)
minute B: 50 meter sprint. (the fifty meter sprint is going to start at the door, up the stairs that lead to the back alley of the building, to the second light pole of the parking lot. please check picture above.)

Conditioning:

“Helen”

3 rounds for time of:

Run 400m
21 KBS 55/35
12 Pull-ups

3/30/14

3/30/14

Warm up: 800 m run

WOD- complete the following for time:

10 front rack walking lunges with barbell m:135/95/any, w:95/65/any
20 pull ups
30 burpees
40 alternating kettlebell snatches m:55/40/any, w:35/25/any
50 GHD sit ups
60 box jumps m:24/20/any, w:20/16/any
70 wall balls m:20/14/any, w: 14/10/any
80 dips
90 dead lifts m:135/95/any, w:95/65/any
100 double unders

03/27/2014

03/27/2014

Warm up:

EMOM for 10 minutes:
minute A: max effort burpees
minute B: REST

Complete the following for time:

800 meter run
30 ring push ups
800 meter run
30 ring push ups
800 meter run
30 ring push ups

Mid line strength:

3xME in 90 seconds of max GHD sit ups.
Add a medicine ball for PRO Dvision, RX and scaled will be a option.

rest 60 seconds between rounds.

03/26/2014

03/26/2014

EMOM 10Mins

a) 2 Squat Cleans (hanging Position)
b) 2 jerks (Heavy but allowing technique)

Complete AMRAP in 22 Mins of the following

3 Thrusters 135/95/65 95/65/45
6 Kettlebell Swings 70/55/35 55/35/25
9 Toes to bar

3/24/2014

3/24/2014

Build up to a heavy good form comfortable work load of the following complex:

1 snatch + 2 overhead squats

right after

1a) 5×7 Bent over row AHAP

1b) 3×3 snach pulls

Conditioning:

complete the following for time:

30-20-10

Back squat men 225/165/125 women 165/125/95

handstand push ups

Keep your lifts heavy, stretch and practice the mobility drills coach brian has gone over with you!! have a good work out!!

 

1/25/2014

1/12/2014

01/09/2014

01/09/2014

Children tomorrow we are gonna meet up @ 4 pm until 7pm for the heats of deadlifts diapers and dips. If you are planning on doing the workouts please sign up on the webiste you can sign up just like you do for the FREE class this event will not deduct one of your sessions. If you are planning on just watching eating drinking and have fun, you may just show up. I made a dish and also edd will bring a dish and if you have something you would like to share with us (food or drink) feel free to bring it. Also I am giving out $50 dollars discount on your membership if you guess the closest date of the arrival of baby Lewinter. The workouts are gonna be the following:

deadlift ladder and burpees on TABATA format. There will be 8 stations of work where you will have 20 seconds to successfully complete the lift and as many burpees as possible in the remaining time of the 20 seconds. the barbell loads will be:

95# 135# 155# 185# 225# 315# 385# 405#

your score will be your total reps and pounds lifted at your last successful lift.

Conditioning WOD.

Complete AMrAP in 12 minutes of:

50 double unders (singles X4) holding a potatoe in between your legs and every time you drop the potatoe you will be penalized with 3 med ball roll ups. 20# 14#

5 ring dips.

your total score will be total reps minus roll ups.

01/08/2013

01/08/2013

Complete the following for time:

21 thrusters male 135# 95# 65# Female 95# 75# 45#
100 double unders
15 thrusters
100 double unders
9 thrusters

PRO ATHLETES TOP SCORES MEN

SISCO 9:27
DEVIN 11:19
MATT K. 12:09

RX ATHLETES MEN

BARBA 13:36
ANDY 14:15
ADAM 15:28

RX ATHLETES FEMALES

MICKI 14:26
EMMA 15:31
ALMA ????

SCALED ATHELTES MALES

GREG 18:50
ANDRE 21:43
JOHN J. 21:57

SCALED ATHLETES FEMALES

KRISTEN 11:45
NICOLE 12:27
AMY 18:45

01/06/2014

01/06/2014

Today we had a special member come back into our FERZa family, this guy was my second member in the cherry creek area and had to leave us for a while for personal family conflicts. He is back and ready to be a great competition to the PRO’s division. Mike Inman welcome back.
On a separate tab we have changed the way we are laying out the workouts, there will be a scaled, a RX and a PRO’s division for male and females, all loads will assigned by the coaches and will have to stick to it until you can move up on your category. PRO division must have all loads and complete movements with a full range of motion, for example hand stand push ups must be performed on the ground without a an-mat pad under the head to qualify as a PRO competitor. RX may have a few modifications such as ring dips and padded HSPU and scaled division may have as many modifications as needed with the exemptions of the loads. If you have any questions please consult with any of the coaches.

“couplets of hell”

Complete the following for time:

10-9-8-7-6-5-4-3-2-1 Romanian dead lifts Male 115#/155#/185# Female 75#/105#/135#
1-2-3-4-5-6-7-8-9-10 kettle bell swings Male 35#/55#/70# Female 25#/35#/55#

Rest 1 minute

21-15-12-9-6-3 weighted sit ups Male 15#/25#/35# Females 15#/25#/35#
3-6-9-12-15-21 Burpees

Rest 2 minutes

2-4-6-8-10 Push press Male 75#/95#/135# female 45#/75#/95#
10-8-6-4-2 Hand stand push ups

TOP 3 SCORES:

PRO DIVISION

1st Sisco 29:17
2nd Devin 33:19
3rd Muffin ???

RX DIVISION MALE

1st John Dilivio 29:05
2nd Ben F 30:26
3rd Shawn F. 32:28

FEMALE RX DIVISION

1st Micki 31:01
2nd Alma 31:58
3rd Emma J. 34:14

MALE SCALED DIVISION

1st Inman 30:25
2nd Andre 31:10
3rd John J. 36:12

FEMALE SCALED DIVISION

1st Mara 25:20
2nd Meighan 28:00
3rd Loa 31:09

01/05/2014

01/05/2014

We have added a couple more classes into the schedule we are now open until 9 pm for those of you that get out late. Also there is a WOD lab @ noon every tuesday wednesday and thursday, you will workout with your coaches mixing together workouts and becoming with a better programming together.

12/9/2013

12/3/2013

12/3/2013

15 minutes of shoulder hip mobility.

AMRAP in 20 minute of:

bearcrawl 50 meters (5 times across the room)

10 burpees

Midline stabilization and handstand drills

3xME L sit hold rest 60 seconds between attempts

3xME reverse handstand hold with toes and noes touching the wall. Use a wall climber to get up there and hold as long as possible. rest 60 seconds between attempts.

12/02/2013

12/02/2013

<iframe width=”560″ height=”315″ src=”//www.youtube.com/embed/EpoPzqF80f0″ frameborder=”0″ allowfullscreen></iframe>

“Nutts”

10 handstand pushups

15 dead lifts 225# 185#

25 box jumps 32″ 24″

50 pull ups

100 wall ball shots 20# 14#

200 double unders

400 meter carry 45# 35#

11/26/2013

11/25/20113

11/25/20113

Benchmark Monday

“JOSH”

Josh-th.jpg

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups