CrossfitHeights

Report Cards Are Due!

 

 

"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins.

Remember report cards are due today in the comments section.  Everyone should look their wod books over and review their, diet, sleep and wods.  Be honest with yourself when scoring,  and review the scoring system.  I am sure the scores will be great, listening to most of you guys during the week you are really doing a great job.  The gym was absolutely packed this week, so I am sure the wod points won't be a problem.  Everyone should post three scores and any PR's you had during the week, remember you are scoring the days from Sunday 1/15 to Sat. 1/21.  I can't wait to see the results! 

Monday

Strength

Front Squat 3x5 (75% of 1RM, keep weight the same for all three sets)

30 second Handstand hold in between sets

Record weight used.

Skill / Agility

Off

WOD

In 10 minutes

Row 2000m,

with remaining time, as many double Unders as possible.

Record Row time, and total double unders.

* Groups of 6 will begin the wod every 10 minutes.

Cool Down

Back by popular demand to help work on those arms.

4x10, MC Hammer Curls(1rt+1lft = 1Rep)

 

 

 

1st Week Almost Up.... How Did You Fare?

 "Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes."

 

If you haven't already done so, and would like a pair of the the CrossFit Heights fight shorts make sure you sign up for a pair.  We will be finalizing orders this weekend. 

As we approach the end of our first week  of the "New You" challenge I am very anxious to see how well everyone is doing.  Keep up the hard work and make sure you share any great recipes with your CrossFit Heights family!

 

Saturday

Strength

Off

Skill / Agility

Off

WOD

500m Row

100 Squats

50 Push Ups

30 Sit Ups

10 Pull Ups

10 Pull Ups

30 Sit Ups

50 Push Ups

100 Squats

150 Double Unders

Then,

KB Swing (53m / 35w) & Burpee Ladder

1-2-3-4-5-4-3-2-1

 *Depending on class size one group may start with DUs and the other 500m Row

Cool Down

Enjoy Weekend.... Dont forget to post your weekly results to Mondays Blog

Know When to Take a Knee?

 

  

 Ever feel light headed after going for a max deadlift?  Don't try to show off like the guy in the picture, take a knee!  A 2 foot fall is usally a little easier on the body then a 6 foot fall. 

Friday

Strength

DeadLift 5 @ 65%, 5 @ 75%,  3 @ 85%, 1 @ 95%

Between Each Deadlift set, Bar Dips: 5 reps with 5 sec negative on each 

Skill / Agility

Off

WOD

 21-15-9

Strict Pull ups

Burpees

Cool Down

Mason Twist 3 x 20 (pick your med ball weight)

We Are Family

 

 
I love seeing family members working out side by side with one another.  You name it we have it, brother and sister, father and son, and mother and daughter.  Here Darian and Dana hammer out some over head squats.  Keep up the great work guys!

 

Thursday

Strength

Off

Skill / Agility

3x:

3 up/downs, 10 yard run, 2 up/downs, 10 yard backpedal, 1 up/down 5 yard run

After each attempt

8 Bounding Box Jump Overs

WOD

4 Rounds:

30 sec AMRAP KB Swings  (53 m / 35W)

30 sec AMRAP Box Jumps (24m / 20w)

30 sec AMRAP Squats

*Rest 30 between each exercise

*Record Total reps for each exercise

Cool Down

 Alphabet Leg Lifts

OHS Improvement

 If you train hard, you'll not only be hard, you'll be hard to beat.
-Herschel Walker

  

If there is one movement/lift that will expose mobility issues it is the OHS.  Check out this Vid from MobilityWod.com superstar Kelly Starrett.  Try to get this in before your OHS today.... see if there is any improvement.

If you haven't already done so, and would like a pair of the the CrossFit Heights fight shorts make sure you sign up for a pair.  We will be finalizing orders this week.

Wednesday

Strength

OHS 5-5-5-5 (increase wt. each round, go for a 5 RPM on your last set)

Skill / Agility

Off

WOD

3 Rounds:

3 Wall Walks

500m Row

3 Power Snatch (85% 1 RPM)

6 OHS

*rest 2 min. between each round. Rest may vary depending on class size

Cool Down

Stretch or Foam Roll

Tebowing?

After Tebow and the Broncos broke the hearts of many Steelers fans, Chad gives his best impersonation.  "If it works for him, why not me?"  It must have worked, he crushed Monday's WOD!

Announcement:  Tomorrow is the last day to sign up for the new CrossFit Heights t's.  If you have not placed your order please do so.  If you are unable to make it to the gym tomorrow leave a comment below and let us know what size, color, and quantity. 

Tuesday

Strength

Off

Skill / Agility

Spend 10-15 mins. working on or practicing a gymnastics skill you have not yet mastered. If you are proficient at rope climbs, muscle ups, and handstand walks try combining a few of each back to back.   

WOD

AMRAP in 10 min:

50 Double Unders (3x Singles)

Max HSPU (when you come off the wall that attempt is finished and you must move back to DUs)

*Record total HSPU

Cool Down

Med Ball Sit Ups (Pass Med Ball to partner standing on plyo box)

CrossFit Friends

 

 
A few of us were lucky enough to attend an open workout with our friends from Chase n Grace CrossFit in Eaton.  Scott Eversole and family have opened a great new CrossFit facility.  Im sure we will once again set up a time for Heights and Chase n Grace to meet up again for some intense WODs.  If you are ever around Eaton make sure to stop by!  Check out their facebook page if you get a chance.

 

Monday

Strength

Weighted pull ups ( work up to a 2 rep max )

*If you do not have a strict pull up use the least amount of band tension as possible

*Record 2 rep max weight

Skill / Agility

Off

WOD

7-6-5 Rounds for Time:

7 Deadlift

6 Hang Pwr. Cleans

5 Front Squats

4 Strict Press

3 Push Press

2 Jerks

1 Thruster

* Rxd weight is 95 for men and 65 for women.

*5 Burpee Penalty for each time you drop the weight during the round.  Burpees will be performed before you are allowed to pick the weight back up.

*20 min time cap

Cool Down

Max time Static Chin-up Hold chin over bar (done as a group)

If you cannot hold your chin over the bar you will do max time hang from pull up bar

* record time

Today Is The Day

 

The Day is finally here!!!

 

CrossFit Heights has made it offical, the first annual "New You" Challenge will begin Saturday January 14th. Sign ups have been in the gym Starting Saturday January 7th. The "New You" Challenge is not a weight loss challenge, it is a live better, perform better, and look better challenge. The "New You" challenge is open to all CrossFit Heights members. Three winners will be awarded total prizes of $450. See the link for more details. Download CrossFit Heights Presents The

 

 

Saturday

Strength

Off

Skill / Agility

Off

WOD

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will complete three rounds.

The stations are:

1. Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Cool Down

Stick around and learn about the "New You" challenge

We Want You!!

 

Let the Count Down Begin! 1 Days Until the "New You" Challenge Begins.  Do you want to start the year off right?  make sure you are signed up for the "New You" challenge.

 

CrossFit Heights has made it official, the first annual "New You" Challenge will begin next Saturday January 14th.  Sign ups will be in the gym Starting Saturday January 7th.  The "New You" Challenge is not a weight loss challenge, it is a live better, perform better, and look better challenge.  The "New You" challenge is open to all CrossFit Heights members.  Three winners will be awarded total prizes of $450.   See the link for more details. Download CrossFit Heights Presents The

 

 

Don't miss out on the opportunity to start the year off right, you have only one more day to sign up for the "New You" challenge.   So get in here, sign up and take your fitness to a whole new level.  I know all of us are excited to see the transformations!!

Friday

Strength

Bench Press 5x3

Then,

Back Squat 5x3

Skill / Agility

Off

WOD

For Time:

250m Row, at each damper setting rest 30 seconds between Row efforts.

Record total time with rest

*You will start with the damper setting on 10, row 250m rest 30 seconds turn damper to 9 and row 250m.  You will continue that cycle until you have rowed 250m at the 1 damper setting.  There will be 30 seconds of rest between each effort.  This should total 2500 meters.

*Record total time with rest

*For larger class sizes half will start on the strength, and the other half will start on the Row, and then switch.

 Cool Down

Stretch and roll out

 

Mack Goes Viral

Let the Count Down Begin! 2 Days Until the "New You" Challenge Begins.  Make sure you Don't miss the opportunity, and get signed up today!

 

CrossFit Heights has made it official, the first annual "New You" Challenge will begin next Saturday January 14th.  Sign ups will be in the gym Starting Saturday January 7th.  The "New You" Challenge is not a weight loss challenge, it is a live better, perform better, and look better challenge.  The "New You" challenge is open to all CrossFit Heights members.  Three winners will be awarded total prizes of $450.   See the link for more details. Download CrossFit Heights Presents The

 

 

Who would have ever thought that when Brad took the photo of Mack dead lifting at the gym it would have  showed up in so many places.  The picture has appeared on the CrossFit website, on TV shows including Comedy Central, Ellen, and Tosh.o.  If you google "baby weightlifter" sure enough you will see his photo come up.  Mack mostly recently popped up on htfu.com, which makes some pretty sweet apparel!  Mack is quickly becoming our most famous athlete at CrossFit heights, I am sure you Will see proud papa and mama sporting these t-shirts soon.  Can't wait to see where he pops up next.

 

Thursday

Strength

 Deficit Dead Lift (75% of 1RM)

5x5 (Use same weight for all 5 sets)

Stand on 2, 10lb or 25lb plates while dead lifting, objective here is to maintain good form the entire way down, you will be going a little further than normal.  If you have trouble getting into and maintaining good form on the deadlift you will stand on the floor and do normal deadlifts,  it is to the trainer's discretion on which on will be best for you.

Skill / Agility

Off

 

WOD

30 Lateral Bar Jump Overs

20 Situps

10 Hang Squat Snatch(115/65)

If you cannot catch the snatch in a full squat and stand, you will do 1 power snatch followed by 1 OHS, to count as 1 rep.

Rounds 3-2

Cool Down

15 med ball throw overs(20/14)

Start approx 5 feet from the wall with your back facing the wall.  You will throw the med ball as high as you can against the wall, try to go for the white line some may even be able to reach the ceiling.  To produce maximum altitude of the med ball you need to produce forceful hip extension.  Give it your all!!