Monthly Archives: December 2014

Monthly Archives: December 2014

2014.12.31

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Conditioning: “The Final Countdown” 10 muscle-ups (scale: CTB pull-ups) 9 handstand push-ups 8 kettlebell swings (70/53) 7 box jumps (30/24) 6 wall balls (20/14) 5 deadlifts (205/145) 4 power cleans (205/145) 3 front squats (205/145) 2 jerks (205/145) 1 clean and jerk (205/145) – perform the same number of burpees after each set of movements

2014.12.30

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Attention: Open Gym will begin at 4:30 pm today. Please plan accordingly. Sorry for the inconvenience. Strength: snatch 8×3 @ ~65% 1 RM – 30-60s rest between sets – snatches do not need to be touch-and-go   Conditioning: 12 min. AMRAP 30 double-unders 20 alternating front-rack lunges (95/65) (10 per leg) 10 push-ups

Trodo Games 1.2015 Workouts Have Been Announced!

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The Trodo Games 1.2015 workouts have been announced! Take a look at the upcoming workouts planned for the Trodo Games 1.2015 on Saturday, January 24 at CrossFit Illumine. The descriptions below have been written differently than on the Trodo website to more similarly resemble how you see workouts written here. Both descriptions should suffice so read both carefully. If you have any questions, please let your coaches know or ask in the comments below. Look for strategy advice to be …

2014.12.29

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Strength: front squat 3 RM   Conditioning: “DT” 5 rounds 12 deadlifts (155/105) 9 hang power cleans (155/105) 6 push jerks (155/105) – compare to 2014.12.01

2014.12.28

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Yoga: 10:00 am – 11:00 am Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm Strength programming for the week of 12/29/14 – 1/4/15: Monday 12/29/14 front squat 3 RM Tuesday 12/30/14 snatch 8×1+1+1 snatch deadlift+power snatch+snatch @ 65% 1 RM Wednesday 12/31/14 metcon only Thursday 1/1/15 New Year’s Day sober up Friday 1/2/15 gymnastics turkish get-ups Saturday 1/3/15 metcon only

2014.12.27

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Conditioning: 1,000m row 50 kettlebell swings (70/53) 100 double-unders 50 thrusters (95/65)

2014.12.26

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CLOSED TODAY

2014.12.25

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Merry Flexmas!

2014.12.24

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Conditioning: “Twelve Days of Fitness” 1 clean & jerk (95/65) 2 handstand push-ups 3 front squats (95/65) 4 power cleans (95/65) 5 chest-to-bar pull-ups 6 box jumps (24/20) 7 burpees 8 push-ups 9 wall balls (20/14) 10 kettlebell swings (70/53) 11 deadlifts (95/65) 12 thrusters (95/65) – performed to the tune of “The Twelve Days of Christmas” (1 c&j, 2 HSPUs 1 c&j, 3 fs 2 HSPUs 1 c&j, 4 pc 3 fs 2 HSPUs 1 c&j, etc.)

Skills Clinic (Sun. 1/11/15)

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Sunday, January 11 at 12:00 pm (noon), we will be holding a Skills Clinic!   This two hour clinic will feature instruction, demonstration, and practice of six of the most challenging gymnastic skills found in CrossFit workouts: pistols handstands/handstand push-ups muscle-ups double-unders rope climbs kipping/knees-to-elbows/toes-to-bar At this clinic, you will be shown proper execution of each of the featured skills as well as provided with progressions and appropriate scaling options according to your current abilities. Instruction will be brief but …