Wednesday 3.30.16
Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps for Males […]
Tuesday 3.29.16
Essentials: A. 3 Sets Turkish Get Ups x 5 Per Arm On the 3 min Marks Or ADAPT B. 10min EMOM ODD: Ball Slams x 10 reps EVEN: Superman Hold with PVC x 30 sec Or ADAPT (3 sets) C. For Time: 9-7-5 Man Maker Walking Lunge steps per leg Fitness: A. 3 Sets Turkish […]
Monday 3.28.16
Essentials and Fitness and Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 10min Find Your 1 Rep Max Deadlift
Barbell Math is way too hard
by: Laura Mattison I think we could all agree that counting up a barbell could bring Einstein to his knees. Scenario 1: Your loading your barbell, staring at it, counting on your fingers (and toes), counting again, adding, subtracting, questioning your higher education, looking around for an abacus, calling over a few training partners… “How […]
Saturday 3.26.16
Essentials: Ring Pulls x 70 reps Deadlift x 60 reps Row x 5000 meters *The Ring Pulls must be done in increments of 5, that means every 5 rep you must switch, no switching before no going over 5 reps. The Clean and jerks are done one at a time, meaning after every single rep […]
16.5 info update
16.5 is … For Time: 21 thrusters (95/65, 65/45) 21 burpees 18 thrusters 18 burpees 15 thrusters 15 burpees 9 thrusters 9 burpees 6 thrusters 6 burpees 3 thrusters 3 burpees Full details of all the variations of the workout are available at http://games.crossfit.com/workouts/the-open To keep everything running smoothly, please read the following. • When […]
Friday 3.25.16
Reminder: This is the last week of Friday Night Throw Down so no Evening Class. 16.5 here we go! Essentials: A. 3 Sets Hang Clean and Jerk x 7 reps Barbell On the 3 min Marks B. 3 Sets Front Squat x 8 reps @50% On the 3 min C. For Time: 15-12-9 Thruster Burpee […]
Thursday 3.24.16
Week 5 Accumulate 5 minutes at the bottom of the squat (no elbows on knees, keep tension in hips) + 5 minutes of standing straddle Essentials: A. Mobility Saddle x 2min Lizard right x 2min Pigeon Right x 2min Lizard Left x 2min Pigeon Left x 2min Seated Straddle x 4min B. 20min AMRAP 75% […]
Betsy Pake Nutrition Seminar
When: Saturday, April 9 at 10 am Where: No Excuses CrossFit Cost: Free Attendance: If you plan to attend, please sign-up on the sheet next to the chalkboard or contact Coach Brandon at brandon@noexcusescrossfit.com About: Betsy Pake is a former member of No Excuses CrossFit from our early years when we were in a small […]
Wednesday 3.23.16
Week 5 Accumulate 5 minutes at the bottom of the squat (no elbows on knees, keep tension in hips) + 5 minutes of standing straddle Essentials: A. 3 Sets Support Hold x 10 sec Arch Hold x 20 sec Plank Hold x 30sec On The 3min Marks Or ADAPT B. 10min EMOM Odd: Deadlift x […]