Sunday, August 2, 2015

WOD 08/03/15

Push Press: 15 minutes to work to a heavy single

WOD: AMRAP in 10 minutes of:
5 Strict pull ups
10 Push ups
15 Grasshoppers (each side)

Post WOD Mobility: Pec and Shoulders

11:00 am Strength Class: Max Effort Lower
Lift: Sumo Deadlift, heavy single 
Accessory work: 3 x 6-8 Snatch width grip deadlift
3 x 15 Banded leg curls
3 x 15 Box squat
1 x 100 Banded good mornings
3 x 15 Leg raises in matador  
3 x 10 reverse hypers w/ 50% back squat 1RM 

Saturday, August 1, 2015

Next Saturday's Events, Don't miss them!

Saturday August 8, 2015:
    8:30 am - 10:30 am:  Jesse will teach another Conjugate Strength Programming Clinic,
                        Cost:  $15.00 members, $25.00 non-members
             It will cover:  How to participate in the programming in order maximize results
                                  How to blend strength class and regular class for an irregular schedule
                                  How to fit Olympic lifting into Conjugate programming
                                  How to personalize your accessory work
                                  How to optimize Open Gym and stay safe
                                  Accessory work Q&A
                                  ACF's new strength class schedule, beginning 8/31/15

    12:00 - 1:00 pm: Dr. Kristen Lum, ND, LAc, MSOM will present a lecture on diet and
                             lifestyle optimization for performance and health.
                   Cost:  FREE!!!!!
                            Dr. Lum is a naturopathic doctor and licensed acupuncturist practicing in
                            Durango, CO.  She is a fantastic resource for anyone looking to optimize their
                            health and performance, as well as for anyone with chronic health problems
                            that haven't been successfully treated, or even identified, by Western
                            medicine.  If you have any problems with energy levels, digestion, sleep
                            and/or recovery, hormones, or even pain, she is worth listening to.  We are so
                            lucky to have her coming down to talk to us, don't miss it!!
                 For more info on Dr. Lum and her practice click here: Dr. Kristen Lum


WOD 08/02/15

Prowler push: 60 m x 3

WOD: 2 rounds for time of:
800 m run
15 muscle ups

Post WOD Mobility: Calves and shoulders

Friday, July 31, 2015

Saturday 08/01/15

Essentials 1: 8:30 - 10:00 am:  Introductory training for those new to CrossFit; this is the first step to getting into our regularly scheduled classes.  Drop-ins are welcome.

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
OnRamp Course. No skills check-off is required for this Open Gym time.

Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first time.

Optional Saturday Strength Programming DYU
Warm up: Athlete's choice
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
4 x 25 push ups
3 x 12 wide grip pull ups
3 x 20 Tate presses
1 x 100 banded face pulls
3 x 30 leg raises
Post WOD mobility: Pec and shoulder

Thursday, July 30, 2015

WOD 07/31/15

Snatch width grip deadlift: Heavy single

5 rounds for time of:
12 Deadlifts (155/115 lbs)
9 Hanging power cleans (155/115 lbs)
6 Push jerks (155/115 lbs)

Post WOD mobility: T-spine and shoulders

 11:00 Strength Class   DYL
Lift: Box Squat: 8 x 2, 60% bar, 25% chain
Accessory work: 6 x 1 deadlifts: 50% bar 30% band
3 x 20 Stiff legged sumo deadlifts
3 x 40 walking lunges (total)
1 x 100 banded good mornings
1 x 100 sit ups
 3 x 15 reverse hypers @ 25% 1RM back squat
Mobility: Lower Back