All Posts in Uncategorized
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
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
12min to build to a heavy 3 rep
Pendlay rows.
Immediately into..3 x 5 at 85%
3 sets
8 BB bent over rows (wide grip)
8/8 DB SA heavy bent over rows
5 sets
10 DBs Zottman curls
10 DBs Hammer curls
10 BB weighted drag curls
15 Vups
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 - 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 - 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 - 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 - 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 - 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 7/13 10:30am-1pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up:
12:00 minute EMOM
min 1: Machine Choice
min 2: 5 Inchworm Push-Ups + Max Glute Bridges
min 3: Machine Choice
min 4: 20 second Lateral Band Walk + 20 second Monster Band Walk
*For the banded walks, walk 10 second each direction then switch. This means forward and back and side to side.
Cardio Party (3 Rounds for time)
Every 10:00 minutes, 3 Sets
500/450m Row
400m Run
30/22 Cal Bike
Score = Total Working Time Across all 3 Sets
PRVN Recovery #10 (Checkmark)
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
Accumulate the Following
100 Barbell Hip Thrusts , Light
100m Sandbag Carry, Heavy
3:00 minute Sorenson Hold
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')