Birthday Bash 5 recap
Thank you to everyone that has been a part of No Excuses CrossFit for the last five years! It was great to celebrate the gym’s birthday with you on Saturday. We handed out some gym superlatives and recognized some of our longtime members. SUPERLATIVES Most likely to be late to class – Mike Matthes Best […]
Tuesday 12.10.13
Essentials: A. Back squat- 5-8 reps @33X1 x4; rest 2 min. Fitness: A. back squat- 3-5 reps @ 32X1x 5; rest 2 min + Everyone: 5-10-15-20-15-10-5 reps: goblet squats (heavy), KTE
Monday 12.9.13
Special thanks to everyone who came out to the Birthday Bash this past Saturday! Essentials: A. RDL @3020; 6-9 reps (heavier than last week) x3; rest 2 min B. plank hold- accumulate 6 min in as little sets as possible. Fitness: A. DL @20X1; 3,2,1,3,2,1; rest 2 min. Everyone: 3 rounds for time: 25 […]
Friday 12.6.13
Essentials: A. DB SA press- 8-10 reps each @31X2 x3; rest 45 sec b/t arms B. Ring pulls- 8-10 reps @ 3010 x3; rest 45 sec. Fitness: A. push press x3/push jerk x2/ split jerk x1 complex x 3; rest 2 min B. pull-ups- 5- 10 reps EMOM for 6 min (c2b if possible) All […]
Thursday 12.5.13
3 x 10 min MAP (maximum aerobic power over a 10 minute period — sustainable effort) Athletes choose 3 movements for each of 3 different 10 min amraps = 9 total movements Coaches help organize reps schemes and order. All amraps @ 85% effort. The key word here is SUSTAIN!! 10 minute amrap Rest 1 […]
Wednesday 12.4.13
Birthday Bash 5 THIS Saturday 9 am!! Be there or be square. It’s going to be a fun party! Essentials: row 1k rest 2 minutes 20 db walking lunges (35/25) 20 kte 20 backward lunges (bw) 20 S2O with DB 20 waiter lunges (db in one hand overhead) 20 kbs (heavy russian) Rest 2 minutes […]
Tuesday 12.3.13
Birthday Bash 5 is this Saturday at 9 am! Come celebrate No Excuses’ 5 years as a CrossFit affiliate! Team workout, prizes, birthday cake and much more! Essentials: A. Back squat- 5-8 reps @33X1 x3; rest 2 min Fitness: A. back squat- 3-5 reps @ 32X1x 4; rest 2 min + Everyone: 21-15-9 reps of: […]
Monday 12.2.13
Essentials: A. RDL @2020; 9-13×3; rest 2 min B. plank hold- accumulate 5 min in as little sets as possible. + 8 sets 10 hr pushups 6 burpee box jump overs 12 kb swings rest 1 min. Fitness: A. DL @20X1; 5,4,3,2,1; rest 2 min. + 8 sets 10 hr pushups 6 burpee box jump […]
Saturday 11.30.13
“Dissecting Kelly” 30 min AMRAP: 400m run 30 wall ball 30 box jumps E: 14#/10#, 20″/16″ F: 20#/14#, 24″/20″ P: 30#/20#, 30″/24″ Alternating tasks: so partner 1 does the 400 m run, partner 2 does 30 wall ball, partner 1 does 30 box jumps, partner 2 does 400m run……so and so forth for 30 min.
Friday 11.29.13
E: A. Shoulder press; 10,10,8,8; rest 2 min B. DB Bench press; 12-15×5; rest 90sec 3 rounds for time: 20 calories airdyne/rower/ski erg, 10 push-ups F: A. Push press ; 8,8,6,6; rest 2 min B. DB Bench press; 12-15×5; rest 90 sec + 3 rounds for time: 20 calories airdyne/rower/ski erg, 20 hspu or pike […]