All Posts in Uncategorized
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
Next Phoenix Class May 18th @6PM
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
5/5 Reaching Step-Down with Toe Drag
10 Renegade Rows
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold
The Interview (AMRAP - Rounds and Reps)
20:00 minute AMRAP , With Partner (Partner Waterfall)
15 Bench Press
10 Dual DB Box Step-Ups (Rx24/20, S 20/16″)
5 Devils Press
Barbell: (Rx135/95, S 115/75)
Dumbbells: 2x(Rx50/35, S 40/25)
Primary Objective: Keep the Bench Press to 2 sets or less on each round.
Secondary Objective: Keep a steady pace and complete between 6-8 rounds of the AMRAP
Stimulus: Upper Body Muscular Stamina / Endurance
RPE: 8/10
Core Finisher (Checkmark)
4 Sets
:25-:20-:15-:10 L-Sit
-rest :30-
15 V-Ups
-rest :30-
60 second Weighted Forearm Plank
-rest as needed-
The L-Sits are ideally unbroken today, but for those longer sets, you may break them up as needed.
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)
General
2 Sets, For Quality
12/9 Calorie Row
10 Samson Walking Lunges
8-10 Kettlebell Taters
Into..
Plyometric
2 Sets, For Quality Speed + Power
10/10 Single Leg Medicine Ball Rotational Toss
20 Parallel Rotational Medball Throw Drill
10 Rotational Medball Slams
10 Skater Hop and Stick
Clean and Jerk (Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE)
Frantic (5 Rounds for reps)
5 Sets
2:00 minute AMRAP
6-7-8-9-10 Thrusters
15/12 Cal Row or Ski or 11/8 Cal Bike
-Max Strict Pull-Ups in the Remaining Time
Load: (Rx135/95, S 115/75)
Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.
Secondary Objective: Unbroken Thrusters
Stimulus: Muscular Stamina and Strict Pull-Up Capacity Work.
RPE: 8/10
PRVN Recovery #8 (No Measure)
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Row
General warm-up/dynamic stretches
Ham ISO Hold + Breaths
Elevated Single-Leg Glute Bridges
Banded Deadbugs
Wall Angels
A1: Deadlift (Every 3:00 for 4 sets)
10-8-6-4
Deadlifts
5-5-5-5
Pendlay Row
*Record heaviest set
*See “A2” for pendlay row
A2: Pendlay Row
5-5-5-5
Pendlay Row
B: 15 Min AMRAP (No Measure)
8-10 Elevated Curtsy Lunge w/Knee Raise (ea side)
8-10 Seated Arnold Press
100' DB Mixed OH + Farmer Carry zig zags (ea side)
8-10 Side Plank Rotations (ea side)
Cooldown (No Measure)
Single-Leg Forward Fold
Single-Leg Hug the Knee Stretch
Legs on Wall Downtrain Breathing
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Uniquely Abled Fitness
Hang Power Clean (5x3 on the 1:30
Build throughout rounds)
16 Min AMRAP (AMRAP - Rounds and Reps)
8 box jump overs
8 db hang clean and jerk
8 box dips
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
Bodyheat + Mobility (No Measure)
2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation (No Measure)
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Sumo Stance Goodmornings
10 Barbell Cossack Cossacks
Deadlift (Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%)
Into the Fire (Time)
43/30 Cal Row or Ski or 30/22 Cal Bike
15 Burpees
90 Double Unders (A:180 Singles)
15 Burpees
43/30 Cal Row or Ski or 30/22 Cal Bike
Time Cap: 10 minutes
Primary Objective: Complete the workout as close to 7 minutes as possible
Secondary Objective: Keep the Double Unders to 3 sets or less
Stimulus: Sprint Chipper
RPE: 9/10 *Go fast or go home
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
Partner 1:
10 KB Sumo deadlift
10 BB Shoulder to overhead
10/10 DB Arnold press
Partner 2:
10 Ring rows
10 Ring push-ups
10 DBs Hammer curls
10 DBs Zottman curls
***12/12 Paloff press when bell rings***
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
12 Pendlay rows
10/10 DBs Gorilla rows
5 sets
12 Yates rows
10 DBs incline rows (bench with 2 plates)
3 sets
“21” (weighted)
10 BB drag curls
3 supersets
10 DBs reverse curls
10 DBs hammer curls
10 DBs bicep curls
Time permitting: Core, WB situps
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
3 Sets, For Quality
200m Run
*Core Exercise
5/5 Kettlebell Windmill
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
*Core Exercise
Round 1: 10 Hollow Rocks + 10 Arch Rocks
Round 2: 20 Alternating V-Ups
Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest
The Deep (AMRAP - Rounds and Reps)
30:00 minute AMRAP
5-10-15-20-25.... Toe to Bar
100ft (30m) Single Arm Overhead Carry (Right)
200m Run
100ft (30m) Single Arm Overhead Carry (Left)
200m Run
Load: DB (Rx70/50, S 60/40)
Goal: Complete 5+ Rounds
Primary Objective: Complete round 5 and get into and as far as you can through round 6 (The round of 30)
Secondary Objective: Keep the Carries and Runs at the same pace throughout the entirety of the workout.
Stimulus: Midline Stamina / Aerobic Threshold
RPE: 6.5 RPE
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
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 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
Partner 1:
100' KB Farmers carry
12 KB sumo deadlift
12 KB high pull
Partner 2:
200m walk
20 Box step ups
***Both partners start at the same time
***Continue to switch after each set