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FRIDAY 11.25.2016

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FRIDAY 11.25.2016

 

Warm-up

 

100 Double Unders for Time

 

 

 

SKILL WORK

 

Grid Pattern 50 Reps

 

 

 

WEIGHTLIFTING

 

Clean and Jerk

 

Build to 1RM

 

 

 

METCON

 

Lift Off 3

 

Complete as many rounds as possible in 15 minutes of:

 

25 pull-ups

 

50-calorie row

 

100 overhead squats 45/35

 

50 box jumps 24/20

 

25 pull-ups

THURSDAY 11.24.2016

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THURSDAY 11.24.2016

 

 

 

crossfit-turkey

 

Thanksgiving with the Girls

 

Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

 

 

 

Kelly’s House

 

400 m Run

 

30 Box Jumps 24/20

 

30 Wall Balls 20/14

 

 

 

Angie’s House

 

20 Pull-ups

 

20 Push-ups

 

20 Sit Ups

 

20 Squats

 

 

 

Nancy’s House

 

400 m Run

 

15 Overhead Squats 95/65

 

 

 

Grace’s House

 

20 Clean and Jerks 95/95

 

 

 

Isabel’s House

 

20 Snatch 95/65

 

 

 

Helen’s House

 

400 m Run

 

21 Kettlebell Swings 24/16

 

12 Pull ups

 

 

 

Fran’s House

 

21 Thrusters 95/65

 

21 Pull Ups

 

 

 

 

 

WEDNESDAY 11.23.2016

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WEDNESDAY 11.23.2016

 

Warm-up

 

Handstand Complex

 

0:30 Nose Toes HS Hold

 

20 Shoulder Shrugs

 

20 Shoulder Taps

 

2 X take 0:60 between

 

 

 

STRENGTH

 

Shoulder Press

 

warm Up and build to 1RM

 

 

 

SKILL WORK

 

Defecit HSPU

 

3 X 5 Defecit HSPU on Paralettes

 

 

 

METCON

 

MOBILITY

 

Barbell Ankle Stretch

 

Hold for 0:60

 

 

 

MOBILITY

 

Ankle Mobility for Pistols

 

 

 

METCON

 

Nasty Girls V2

 

3 Rounds for time of:

 

50 alternating pistols

 

7 Muscle-Ups

 

10 Hang Power Cleans, 175# / 115#

MONDAY 11.21.2016

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MONDAY 11.21.2016

 

Warm-up

 

Barbell Gymnastics Snatch Warm Up

 

20 PVC Pass Throughs

 

10 PVC OHS

 

Duck Walks with PVC overhead

 

Tiggers with PVC overhead

 

10 OHS with empty bar

 

30 second hold on bottom

 

45 second hold on bottom, move around

 

 

 

Warm-up

 

Snatch Warm

 

3 snatch pulls from floor

 

3 snatch high pulls

 

3 muscle snatch

 

3 behind neck press

 

3 overhead squat

 

3 power snatch

 

3 squat snatch

 

 

 

WEIGHTLIFTING

 

Hang Power Snatch

 

Every 0:90 on the 0:90 for 4 rounds:

 

3 Above Knee Power Snatch

 

Build to near 3RM

 

 

 

WEIGHTLIFTING

 

Hang Power Snatch

 

1XME UB Hang Power Snatches @ 80% of heaviest completed set of above

 

 

 

METCON

 

CONNECTIVITY

 

Hollow Body Holds

 

Tabata 8 rounds of 0:20/0:10

 

 

 

CONNECTIVITY

 

Pull-up Levers to Vertical

 

3 X 5

 

 

 

METCON

 

For time:

 

9 Power Cleans 225/155

 

21 TTB

 

15 HSPU

 

7 Power Cleans 225/155

 

21 TTB

 

15 HSPU

 

5 Power Cleans 225/155

 

21 TTB

 

15 HSPU

SATURDAY 11.19.2016

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MOBILITY

Pass Through with PVC

20 Pass through standing

10 Pass through in Full Squat

 

MOBILITY

Deep Couch Stretch

Each Leg 2X for 0:30

 

MOBILITY

Inch Worm

50′

 

WEIGHTLIFTING

Snatch

take 10 minutes to build to 1RM

 

WEIGHTLIFTING

Quadruple Snatch Complex

1 Snatch from Floor

1 Snatch from Above Knees

1 Snatch from Hi Hang Vertical

1 Snatch from Floor

Every 0:90 on the 0:90

5 rounds with 65% from above

 

METCON

Rut Row

1)

5 Burpees each

  1. 250m Row
  2. AMRAP Shoot Through

5 Burpees each

switch

2)

5 Burpees each

  1. 250m Row
  2. AMRAP MU

5 Burpees each

switch

3)

5 Burpees each

  1. 250m Row
  2. AMRAP Power Snatch 115/85

5 Burpees each

switch

4)

5 Burpees each

  1. 250m Row
  2. AMRAP Power Cleans 155/125

5 Burpees each

switch

5)

5 Burpees each

  1. 250m Row
  2. AMRAP Box Jump

5 Burpees

Switch

THURSDAY 11.17.2016

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Warm-up

Javelin Press

Hold and press barbell like a javelin.

Each arm 5X with 0:10 hold overhead

 

STRENGTH

Shoulder Press

WARM UP

Empty Bar X 10

40% X 5

50% X 2

60% X 2

70% X 2

WORK SETS

3 X 3 @ 95%

 

SKILL WORK

Handstand Walk Practice

Remainder of time, practice being upside down.

 

METCON

 

7 rounds of:

:30 ME Burpees

:30 Rest

:30 ME KB Swings 32/24kg

:30 Rest

:30 ME Double-Unders

:30 Rest

Making the most of your time at CrossFit Hell’s Kitchen.

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Trust me. I understand busy schedules. In fact, many of the members here at CrossFit Hell’s Kitchen joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why I’ve put together this list of ways you can make your time at the box as productive as possible.

 

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT HELL’S KITCHEN:

 

SET A TRAINING SCHEDULE

While you enjoy coming in to train, there are some days when overtime, school papers, family issues and things derail even your best efforts.

A good way to stay on track is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself coming in regardless of whats going on in the outside world. And in all honesty, those days that seem roughest are the days you need to be here the most.

You will feel better just being here, around coaches and members that support you, and if you have handled the WOD, you know you can handle anything else the world has to offer.

 

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting goals, it’s critical to track your progress. And I don’t mean stepping on the scale every morning and completely freaking out if you’ve gained or lost.

You’ll be gaining muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale, but you will be stronger, leaner and more athletic.

Make sure you log in and use Wodify to score your WODs and keep track of your lifts. You’ll be amazed a year from now how far you’ve come.

 

COME EARLY, STAY LATE (MOBILIZE MORE, CHAT MORE)

I know many of you have places to go right after the WOD. You rush in and rush out. I totally understand. You are busy. But this time here is your time. No one benefits from it other than you, well and whoever else may get to enjoy the fruits of your labor 😉

You know a little extra mobility work never hurts, and we do have ROM WOD upstairs for you to use. And when you do it with some of the other members here, you may find there are some pretty cool people here and you’ll build friendships that transcend the WODs. That is what we are about, great workouts and an awesome community.

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help.

But don’t be! This is what we, the coaches and staff are here for, for you. Everyone starts out in the same place, as a beginner. Everyone knows how hard it is, so ask one of the coaches, or the other members. Every one of us is willing to help. We’ve all been in the same spot and later on, after you’ve been here a while, you can pay it forward by helping out someone new as well.

 

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to drink too much coffee or only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and having dry mouth indicates that you are already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. The WODs are hard enough without making them harder.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

 

SLEEP MORE

You should sleep more. Hell, I should sleep more as well! Sleep is one of those things like air, water and food. You need it to survive.

You need it even more if you want gains.

Sleep enhances recovery. We know we make gains during rest, not working out, so sleep is the biggest rest you need.

Lack of sleep puts more stress on your CNS which you pretty much need for focus and concentration and fine motor skills. Wonder why you missed that last snatch? Get a good nights sleep to ponder it, and I’ll guarantee you’ll hit it tomorrow.