CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


072414

"Kelly" is tough, well done ya'll!

WOD 072414

Part A:

4 overhead walking lunges: find your max

The lunges are alternating, use a barbell and take it from the floor.

Part B:

For time:

21-15-9 reps of:

deadlift (155/225)

chest-to-bar pull-ups

BOOTCAMP

Part A:

Same as above.

Part B:

Use a manageable load for the deadlift and use bands or ring rows for the pull-ups.

Centaur Classic Participants WOD

Part A:

snatch opener: 5 attempts

clean & jerk opener: 5 attempts

Part B:

front squat: 3-3-3 @ 80% of 1RM

072314

WOD 072314

Part A:

shoulder press: find your 1RM

Part B:

BENCHMARK WEDNESDAY

“Kelly”

5 rounds for time:

400m run

30 box jumps (20/24)

30 wall balls (14/20)

Kelly is a tough workout, so be sure to scale properly to get the most out of this benchmark. You’ll know you have the right wall ball load if you can hit the 10’ target EVERY TIME! Same with the box jump height. If you’re having trouble banging out your reps at a decent, consistent pace, use a lower box. The goal of the workout is to keep moving which keeps the workout intense, and that’s where the gains come from. If you find yourself staring at the box or the ball for long periods of time, the box is too high and the ball is too heavy! The BOOTCAMP workout is an option as well, which will allow for greater intensity.

BOOTCAMP

Part A:

Same as above.

Part B:

5 rounds for time:

400m run

15 box jumps (manageable height)

15 wall balls (manageable load)

Another option is to do this one with a partner. Run together and divide the rest of the work evenly.

Centaur Classic Participants WOD

Part A:

snatch opener: 3 attempts

clean & jerk opener: 3 attempts

Part B:

front squat: 3-3-3-3-3 @ 80% of 1RM

072214

Teamwork courtesy of Jill and Angela!

Great job on the WOD! “50” was tough and hats off to the birthday boy for hanging on to those plates for over a minute! Strong mitts!

For those doing the Centaur Classic this Saturday, see the workout posted below. We’ll be doing it tomorrow and on Thursday. If you’re serious about giving the meet your best shot, don’t do any of the conditioning workouts for the remainder of the week.

WOD 072214

Part A:

front squat: find your 1RM

Part B:

15 minute EMOM:

minute 1 – 7 front squat @ 65% of 1RM above

minute 2 – 14 ring push-ups

minute 3 – 21 sit-ups

Continue with this rep scheme until you've completed 5 rounds (15 minutes).

ADV: take the bar from the floor for the front squats

BOOTCAMP

Part A:

front squat: 1-1-1-1-1

Part B:

Same as above; use bands for the push-ups

Centaur Classic Participants WOD

Part A:

30 minutes to find:

1RM snatch + 1RM clean & jerk = Olympic Total

Once you’re warmed up, choose 3 weights for each lift and make 3 attempts ONLY! This is what you can expect at the competition, so now is your chance to get some practice in and it’ll give you an idea of what your total will be for the competition.

Part B:

front squat: find your 1RM

072114

Coach Murph is turning the big 50 on Monday, July 21st and what better way to celebrate than by doing a WOD is his honor?

Jim is a big part of the CFI community and he’s come such a long way since joining our community a couple of years ago. Murph is not only a great coach, but he’s also an extremely well-rounded CrossFit athlete. He’s just a few pounds shy of a 1000lb CrossFit Total, and he can bang out double unders like Ali in his prime!

Come on in and give his workout “50” a go tomorrow. It’s going to be a fun one!

WOD 072114

Part A:

Reeves deadlift grip test (95/135)

Part B:

Happy birthday Jim and good luck!

“50”

This workout consists of six 4-minute rounds.

In each round, your goal is to complete 50 reps of a movement for time. If you finish before the 4 minutes expires, note your time and rest with any time remaining.

Post your total working time at the end for score.

If you aren’t able to hit 50 reps before the 4 minutes are up, each missed rep (1 rep = 1 second) gets added to your time.

Round 1: 50 alternating lunges in place with a plate overhead (25/45)

Round 2: 50 toes-to-bar

Round 3: 50 burpees

Round 4: 50 double unders

Round 5: 50 calorie row

Round 6: 50 thrusters (55/75)

071914

Chris Crotty started at CrossFit Islander 7 months ago. Since then, he’s lost 40lbs and replaced it with lean, functional muscle. His progress over the last 7 months is simply astounding and it can all be attributed to Chris cleaning up his diet and CrossFitting 5 or 6 times a week.

Watching Chris get his first bar muscle up today, knowing that only a short time ago he needed bands for pull-ups, is not only inspiring, but shows you anything is possible if you are dedicated and willing to work hard!

Great job Chris, proud of you!

Oh, and Chris is 48, not 47!

WOD 071914

Partner “SINGLES”

20 minute AMRAP:

Each movement below is a 2 minute AMRAP followed immediately by 1 minute of rest.

squats

plank

pull-ups

4’ broad jumps

static hang

400m run

Partner medicine ball sit-ups (20)

clean & jerk (95/135)

hand-release burpees

toes-to-bar

For the 400m run, run together and divide the static hang and plank however you wish, but evenly.

For all other movements, alternate with your partner 1 rep at a time, i.e. “SINGLES” and only even numbers completed count for score.

071814

WOD 071814

Part A:

EMOM for 10 minutes: 3 deadlift @ 75% (touch and go, perfect form)

Part B:

1 minute AMRAP:

10 hand-release push-ups, then as many sit-ups as possible in time remaining

REST 1 MINUTE

2 minute AMRAP:

20 hand-release push-ups, then as many sit-ups as possible in time remaining

REST 2 MINUTES

3 minute AMRAP:

30 hand-release push-ups, then as many sit-ups as possible in time remaining

Post total number of sit-ups completed for score.

BOOTCAMP

Part A:

deadlift: 3-3-3-3-3 (build to a heavy set of 3 with perfect form)

Part B:

Use bands for the push-ups

071714

Great job on "Elizabeth" everyone! The times are short, which means you're hitting that desirable level of intensity that's required to get better at CrossFit. Good stuff!

WOD 071714

Part A:

back squat: find your 10RM

The percentages will vary from person to person, but will be around 80% of your 1RM.

Part B:

3 rounds for time:

50 double unders

35 kettlebell swings (35/53)

20 box jumps (20/24)

BOOTCAMP

Part A:

back squat: 10-10-10

Part B:

3 rounds for time:

50 single unders

35 kettlebell swings (manageable load)

20 box jumps (manageable height) or step-ups

071714

Great job on "Elizabeth" everyone! The times are short, which means you're hitting that desirable level of intensity that's required to get better at CrossFit. Good stuff!

WOD 071714

Part A:

back squat: find your 10RM

The percentages will vary from person to person, but will be around 80% of your 1RM.

Part B:

3 rounds for time:

50 double unders

35 kettlebell swings (35/53)

20 box jumps (20/24)

BOOTCAMP

Part A:

back squat: 10-10-10

Part B:

3 rounds for time:

50 single unders

35 kettlebell swings (manageable load)

20 box jumps (manageable height) or step-ups

071614

That run/wall ball couplet was brutal! Well done everyone!

Competitor’s Training

Coach Ben Bergeron has created a site to help athletes train and compete in the Sport of Fitness.

You can check it out here: http://competitorstraining.com/

Ben has competed in the Games twice and coaches some of the best athletes in the sport of CrossFit. He has used this experience to develop a site for athletes who are serious about the sport of CrossFit and who wish to give the 2015 Open their best shot.

We currently have a few members at CrossFit Islander following the program.

Obviously, these workouts are designed for those who have experience and are capable of handling the extra volume and complex skills and movements that are often seen in CrossFit. As CFI continues to grow and as athletes get more proficient, following this program may become an option for current members.

This workout will be posted at the gym on the COMP TRAIN board, along with the results of those participating.

WOD 071614

Part A:

power clean & jerk: find your 1RM (push jerk or split jerk is fine)

Part B:

BENCHMARK WEDNESDAY

“Elizabeth”

For time:

21-15-9 reps of:

power cleans (95/135)

ring dips

BOOTCAMP

Part A:

power clean & push press: 1-1-1-1-1

Thursday

For time:

21-15-9 reps of:

power clean (manageable load)

banded ring dips (or bench dips)

071514

WOD 071514

Part A:

10 minute EMOM: 3 shoulder press (AHAP)

AHAP: as heavy as possible; you choose the load, but it stays the same across all 10 sets

Part B:

4 rounds for time:

250m run

25 wall balls (14/20)

BOOTCAMP

Part A:

Same as above.

Part B:

Same as above (scale wall ball load accordingly)

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