Archives for May 2024
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
-
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
-
2 Sets, For Quality
5/5 Single Leg Skater Squat
10 Alternating Single Arm KB Swing
10 Goblet Squats
30 Single Unders or Double Unders
Hang Power Snatch (Every 2:00 minutes, 6 Sets
3 Hang Power Snatch)
Perform all sets between 75-85% of 1RM Power Snatch
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.
Record Each Working Set
Storm (AMRAP - Rounds and Reps)
18:00 minute AMRAP
3 Wall Walks
21 Wall Balls (Rx 20/14, S 16/12)
63 Double Unders (A:126 singles)
Primary Objective: Maintain under 3:00 minutes / round
Secondary Objective: Unbroken Wall Balls
Stimulus: Muscular Stamina and Interference
RPE: 7/10
PRVN Recovery #5 (No Measure)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up: (No Measure)
400m Jog
-
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
-
3 Sets, For Quality
5/5 Worlds Greatest Stretch
6-8 Push-Ups
5 Strict Knee to Chest
10 Box Step-Ups
No Brakes, Just Gas (AMRAP - Rounds and Reps)
4 Sets, For Reps
4:00 AMRAP, 2:00 Rest
400m Run (A: 27/22 Cal Bike)
AMRAP in Remaining Time
3-5-7-9-11...
Burpee Box Jump Overs (Rx24/20, S 20/16″)
Bar Muscle Ups (A: Burpee Pull-Ups)
*Pick-Up where you left off
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Get into the round of 11s
Secondary Objective: Complete the run prior to the 2:00 minute mark on each AMRAP.
PRVN Recovery #4 (Checkmark)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training;
100m farmers carry (high/low)
10 Barbell shoulder to overhead
10 KB sumo high pull
****
15 box step ups (with wall ball)
100m walk
15 box step ups
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench
75-78% for a 5 x 5
***
3 sets
8 DBs incline bench
8 DBs floor press
15 DBs close press
12 DBs incline or standing flys
***
3 sets
10 Skull crushers (DBs or BB)
10 BB tricep ext (behind the neck)
10 DB SA kickback
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
3 Sets, Each Station (9:00 minutes Total)
30 sec Stations
15 sec Transition
Station 1: Machine of Choice
Station 2: Alternating Dead-Bug Heel Taps
Station 3: Alternating Bird Dogs
Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans
Hang Power Clean (Every 2:00 minutes, 6 Sets
3 Hang Power Cleans
Perform all sets between 80-85% of 1RM Power Clean)
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.
Record Each Working Set
Tow-Mater (3 Rounds for reps)
For Reps:
3 Rounds
Minute 1 - Calories
Minute 2 - Power Cleans
Minute 3 - GHD Sit-Ups (A: V-ups)
Minute 4 - Calories
Minute 5 - Rest
Barbell: (Rx 95/65, S 75/55)
Score: Total Repetitions
Goal: 200/170 Reps
Primary Objective: Consistent Scores from Round to Round
Secondary Objective: 15+ Reps on Each Movement
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 9/10
PRVN Recovery #3 (Checkmark)
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Bike
General warm-up/dynamic stretches
Hip CARs
Thoracic rotations
Crawling
A1: Front Squat (Every 3:00 for 4 sets )
Every 3:00 for 4 sets
10-8-6-4
Front Squats
5-5-5-5
Strict Press
*Building in weight on Front Squat
*Record Strict Press in A2
A2: Shoulder Press (4x5)
5-5-5-5
Strict Press
*Find a challenging weight for all 4 sets
B: Landmine Circuit - 4 Rounds (Weight)
4 Rounds:
8-10 Landmine Single-Arm Thrusters (ea side)
8-10 Landmine Rotations (ea side)
8-10 Landmine Staggered Stance RDL w/SA Row (ea side)
20 Around the Worlds (ea side)
Cooldown (No Measure)
Couch stretch
Pigeon stretch / Figure 4 stretch
Puppy pose downtrain breathing
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
40 seconds Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
----
6:00 minutes, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5 Pike Push-Ups
20 second Glute Bridges
Back Squat (Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+
+
3/3 Bulgarian Split Squat Jumps)
We are looking for loads on the Back Squat to range from 80-87% with a reach goal of 90% on the bar.
Lightning (Time)
4 Rounds for Time
10 Strict Handstand Push-Ups
25 Air Squats
50ft Dual DB Farmers Walking Lunges (Rx50/35, S 40/25)
Time Cap: 15:00
Primary Objective: Complete each round of the workout in under 3:00 minutes with the goal of completing the entire workout in 8:00-10:00 minutes
Secondary Objective: Remain unbroken across all movements today
Stimulus: Leg Stamina and Capacity
RPE: 8/10
PRVN Recovery #5 (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x through
:30 jog
:30 air squat
:30 banded pull apart
:30 banded strict press
Bench Press (Practice w/ partner
5x3 build EMO2M)
Conditioning (No Measure)
2x through - 1 min work, :30 transition
1 min ski
1 min db push press
1 min sit-ups
1 min box jumps/box step ups
Buyout: 250 meter walk
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Pump session:
10 Rounds
5 Chin ups
10 BB bicep curls (weighted)
10/10 DB bent over rows 50/35
10 BB tricep ext (behind the neck)
***
Finshers - Sprint
1-2-3-4-5-6-7-8-9-10
Hand release push-ups
Burpee box jump overs (24/20')