Archives for May 2024
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up
2:00 minute Machine Choice
Mobility
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up (No Measure)
2 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5/5 Pistol Box Step-Downs
20 second Glute Bridges
Back Squat (Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
+
2 High Stick Jump Overs)
For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In order to get the height even higher
Balancing Act (AMRAP - Rounds and Reps)
8:00 minute AMRAP
1* Wall Walk (A: Box Wall Walk)
5 Wall Facing Handstand Push-Ups
10 Box Jumps (Rx30/24, S 24/20″)
*Increase Wall Walk by 1 Each Round
Primary Objective: Complete 4+ Rounds
Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40 seconds each round.
Stimulus: Gymnastics Upper Body Pressing + Hip Extension
RPE: 7/10
PRVN Recovery #6 (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up
8:00 minutes For Quality
5 Inchworm to Hollow Hold
10 Hollow Rocks
20 second Extended Plank Reverse Bridge
10 PVC Pipe Pass Throughs
9/7 Calorie Echo Bike
Workout Primer (4 Rounds for weight)
8:00 minute EMOM
min 1: Ring Muscle-Up Drill
min 2: Pause Snatch Pull + Low Hang Squat Snatch
*Coach Specific Progressions
Panda (5 Rounds for weight)
20:00 minute EMOM
minute 1: 3 Low Hang Squat Snatch
minute 2: -Max Ring Muscle-Ups (A: Unbroken Set Strict Pull-Ups + Unbroken Set Strict Ring Dips)
minute 3: 18/15 Cal Row or Ski 14/11 Cal Bike
minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch
Record Weights, But put reps in notes
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Machine of choice for 2:00
Breathing w/Cat-Cow
Scap Push-Ups
90/90 Switch + Lift
Glute Bridges
Scap Pull-Ups (box supported if needed)
A: Back Squat (Every 3:00 for 4 Sets)
5 Back Squats
6-8 Pull-Up Negatives (use band)
B: 3 Rounds (No Measure)
6-8 DB Bench Press
8-10 Single Leg Weighted Hip Thrusts (ea side)
30sec Copenhagen Side Planks (ea side)
C: 2 Rounds (No Measure)
10 Single-Leg Squat to Bench (ea side)
10 Banded Half-Kneeling Wood Choppers (ea side)
10 Straight-Arm Banded Lat Pulldowns
Cooldown (No Measure)
Elevated Staggered Hip Opener
Elevated Lat Stretch
Downtrain w/Legs on Bench
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Wall ball fun w/ a partner!
Happy Mother's Day Partner Workout (AMRAP - Rounds and Reps)
15 minute AMRAP
500 meter row/ski or 30 calories bike
20 box step ups or box/plate jumps
20 dumbbell snatch
100 m heavy object carry (wall ball, plate, sandbag, etc)
*One partner works at a time. Split the reps between the two partners.
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
8:00 minutes, For Quality
1:00 minute Cardio Choice
6 Compression Sit-Ups
6/6 KB Halos
7/7 KB Windmill
8/8 Single Arm Ring Rows
The Midwest (Checkmark)
40:00 minute EMOM
minute 1: 100ft (30m) Dual Kettlebell Rack Carry 53/35lb, 24/16kg
minute 2: 2 Rope Climb
minute 3: 15 GHD Sit-Ups
minute 4: 13/10 Calorie Ski Erg
minute 5: Rest
Primary Objective: Complete all movements in the 40:00 minute EMOM as prescribed
Secondary Objective: Achieve more than 15 seconds rest for each station.
Stimulus: Midline Stamina and Capacity
RPE: 7/10
[Levels: Midwest] (Checkmark)
Level 2:
40:00 minute EMOM
minute 1: 100ft (30m) Dual Kettlebell Rack Carry 44/26lb, 20/12kg
minute 2: 1 Rope Climb
minute 3: 15 Medball Weighted Sit-Ups 20/14lb, 9/6kg
minute 4: 12/9 Calorie Ski Erg
minute 5: Rest
----
Level 1:
40:00 minute EMOM
minute 1: 50/50ft, (15/15m) Single Kettlebell Rack Carry 44/26lb, 20/12kg
minute 2: 8 Supine Grip Ring Rows
minute 3: 15 Abmat Sit-Ups
minute 4: 10/7 Calorie Ski Erg
minute 5: Rest
----
Masters 55+:
40:00 minute EMOM
minute 1: 100ft (30m) Dual Kettlebell Rack Carry 44/26lb, 20/12kg
minute 2: 1 Rope Climb
minute 3: 15 Medball Weighted Sit-Ups 20/14lb, 9/6kg
minute 4: 12/9 Calorie Ski Erg
minute 5: Rest
----
Competitor:
Full Day Off
--
Big Class Option
40:00 minute EMOM
minute 1: 50/50ft, (15/15m) Single Kettlebell Front Rack Carry 70/53lb, 32/24kg
minute 2: *Gymnastics Pulling Movement
minute 3: 15 V-Ups
minute 4: 13/10 Calorie Machine*
minute 5: Rest
*Gymnastics Pulling Movement Alternates between 10 Inverted Rows and 2 Rope Climbs
*Machine Alternates between ski and row
--
Hotel Gym / Travel / Limited Equipment
40:00 minute EMOM
minute 1: 45 second Forearm Plank
minute 2: 10 Inverted Rows
minute 3: 15 V-Ups
minute 4: 45 second Cardio Choice
minute 5: Rest
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
Optional Accessories: Midline / Upper Back (Checkmark)
4 Sets, For Quality
8/8 Side Plank Banded Row
60 second Weighted Forearm Plank Hold
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
Moms and Mimosas May 11th @10am
HomeGrown AthletX - Mom's Strength Conditioning
MOM'S & MIMOSAS 2024
30 Min AMRAP w/Partner (AMRAP - Rounds and Reps)
In Teams of 2, Complete As Many Rounds & Reps As Possible in 30:00 of…
S = 40 Snatches (db hang snatch)
T = 40 Thrusters
R = 40 Russian Twists (R+L = 1rep)
O = 100m Overhead Carry
N = 40 Neutral Grip Bent Over Row
G = 40 Goblet Squats
M = 40 Mountain Climbers (R+L = 1rep)
O = 40 Over the DB Burpees
M = 40 Marches (hold 1sec)
*One partner works while other rests, try to split reps evenly
*Single DB for all movements, alternate sides every 5 reps
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Partner Rowing Golf
1000m For Time, Alternating Partners Every 100m
Each athlete will row until the 100m mark, then 200m mark, then 300m mark and so on until the partner pair hits 1000m.
Penalty burpees will be assessed for any meters over or under 100m. This means that the athlete will row until around the 75-85m mark and finish pulling on the rower. The meters will beging rolling towards the 100m mark. If the meters go over 2 meters then both partners must perform 2 burpees before changing partners. Partner 2 will then row from 100-200m and if the partner stops rowing and the meters stop 4 meters short of 200m, then both partners must complete 4 burpees before partner 1 gets back on the rower and rows until the 300m mark. This will continue until 1000m on the Rower.
AA: Warm-up (No Measure)
Barbell prep:
3 Sets into..
8 Romanian Deadlifts
6 Tall Muscle Cleans
4 Strict Press
into..
3 Sets, Building to Working Weight
1 Power Clean
3 Shoulder to Overhead
5 Deadlifts
B: Metcon (AMRAP - Rounds and Reps)
"Lt."
20:00 minute AMRAP, Alternating Full Rounds with a Partner
3 Power Clean
6 Shoulder to Overhead
9 Deadlifts
Load: (Rx155/105, S 125/85)
Primary Objective: Complete each set of Power Cleans and Shoulder to Overhead Unbroken
Secondary Objective: Complete 9+ rounds/each of the barbell complex
Stimulus: Barbell Cycling and Conditioning
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
Mobility
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
2 Sets, For Quality
10/10m A-Skips + B-Skips
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges
B: Metcon (Time)
"Candy Land”
3 Sets, For Time
200m Run (A: 14/11 Cal Bike)
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run (A: 27/22 Cal Bike)
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Goal: 7:00-9:00 minutes/ Round, 25:00-30:00 Total
Time Cap: 40 minutes
Primary Objective: Complete each set in the goal time domain of 7:00-9:00 minutes
Secondary Objective: Maintain 5k running pace or around 87-90% of Maximum heart rate
Stimulus: Murph Prep / Lactate Threshold and Muscular Stamina
C: Mobility (No Measure)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Announcements
Strong 1st Workshop May 18th 10a-12p and 1p-5p
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
Moms and Mimosas May 11th @10am
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Choose a machine.
2 min slow
2 min medium
1 min fast
Push Press (Every 2 min for 5 sets
3 push press)
Move and Groove (4 Rounds for reps)
2 sets
2 min ski
:30 transition
2 min bike
:30 transition
10/10 single arm db push press