8/11/17

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Coach Marie and Coach Kyle will be competing on Saturday at Poudre High School for the Power up Impalas Competition. There will be 4 workouts between 9a-3p. Make sure to stop by and cheer on the tons of teams at pounds for pups but swing by PHS if you get a chance!

Warm Up:  5 Mins
Funnel Tag – https://www.youtube.com/watch?v=wUoZgIVROH8

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Banded Retraction Drills
Banded Squats

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 15 Min Cap
Buy In: 15 DL (70%) – doesn’t need to be unbroken
Then 4 Rounds of:
3 Wall Walks or 8 Box Walk Outs
10 Ring Rows
3 Strict Press (95/65)
7 Push Press (95/65)

Cool Down:
Stretch Shoulders and Mid Back til End of Class

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 3 rep @ 70% + 5lbs

2) Strict Press 15 mins
10 min EMOM x 3 rep @ 70% + 5lbs

3) Conditioning
Versus Workout:
50 Bench Press (155/110)
Then 30 S2OH (165/115)
Row 250 M
*Partner 1 Completes As many Bench Press as possible while partner 2 rows 250 M, after which rotate until all bench press then all S2OH are complete. The athlete to finish last must finish out all reps*

8/10/17

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Three of our stud ladies (Marie, Cassandra and Annie) are joining together to compete on team Knappsdottirs for the Girls Gone Rx competition in Denver on September 23rd. This competition benefits breast cancer research, specifically benefitting Bright Pink.

Each team that competes gets to raise money to help find ways to punch breast cancer in the face. Help these ladies raise money as they head into the Girls Gone Rx competition!

https://www.crowdrise.com/knappsdottirs

Warm Up: 5 Mins

2 Rounds or 5 Mins
10 Unloaded Barbell Olympic DL
5 Front Squats
5 Bar Over Burpees

Mobility: During Strength
Roll Traps + Banded Y’s & I’s

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 16 Min Cap – Clean Complex
4 Rounds x 3 reps of the following Complex for load:
1 Rep = 1 Oly. DL + 1 Hang Power Clean + 1 Hang Sq. Clean + 1 Full Clean + 1 Front Squat
*Do not set the bar down until after 3 consecutive reps and a full round has been completed.
Rest as needed between rounds and increase weight each round.

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 3 rep @ 70% + 5lbs

2) Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning: For Time: 
100 Yard Sled Push 5x45s/3×45’s (50 down/50 back)
80 Wall Balls 20/14
60 KBS 53/35
40 Pull Ups
20 Burpee Box Jump Overs 24/20

8/9/17

Remember the Full Pounds for Pups Event is this Saturday at WILD Horizons
Warm Up: 5 Mins
15 Cal Row or Bike
Then 2 Rounds
10 Hand Release Push Ups
10 Scap Pull Ups

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Metcon: 12 Min
Partner Workout – 5 Rounds (as a team, not per person) For Time:
12 Heavy Bench (185/135) or 20 Lighter Bench (115/75)
30 Cal Row / Bike

*Split Reps Evenly, alternate as needed*

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 3 Rep @ 70% +5 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70% +5 lbs
Hang Squat Clean and Jerk

3) Conditioning
For Time:
1 Mile Run
150 DU
30 Power Snatch (135/95)


8/8/17

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The Severson’s Have Been Reunited in Alaska!

Warm Up: 5 Min Limit
3 Rounds
5 Power Cleans (unloaded barbell)
5 Front Squats
5 Push Press

Mobility and Set Up: 10 Mins
Warm Up Front Sq Weight
Suggested – Roll Lats / Glutes, etc.
Neuro Mobility

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 10.5 Mins
3 Rounds of: 2.5 Min AMRAP – Choose Heavy or Light
Heavy Option:
2 Thrusters (135/95)
5 Box Jumps (30/24)
4 Power Cleans (135/95)
*After 2.5 Mins rest for 90 Secs and begin next AMRAP at 4:00*

Lighter Option: Same AMRAP and Rest
5 Thruster (95/65)
7 Box Jumps (24/20)
5 Power Cleans (95/65)

Stretch: Til End of Class

Legs/Hips/Shoulders

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 3 reps @ 70% +5 lbs

2) Gymnastics 10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:

Fibonacci Final
Men
5-8-13 reps of:
Handstand push-ups
Deadlifts 325 lbs
Then, 53-lb. KB OH lunge 89 ft. to finish line

Women
3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
Deadlifts 225
Then, 35-lb. KB OH lunge 89 ft. to finish line

8/7/17

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Happy 28th Coach Danny!

Warm Up: 5 Mins
250 M Row
Duck Walk Lap Around Perimeter of Gym
200 M Run

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Coach Danny’s Bday WOD:
15 min AMRAP
8 Snatch 115/95
7 Muscle ups
17 Handstand push ups
28  Sit-ups

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 3 @ 70% + 5 lbs

2) Snatch 15 Mins
10 min EMOM x 3 reps @ 70% + 5 lbs
Hang Squat Snatch

3)Conditioning
20 Min

Muscle-up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
Pick Your own appropriate weights
M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.

8/5/17

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Metcon:
Partner Workout For Time
100 Cal – Bike or Row Alternating 10 Cal Sprints w/ Partner
50 Clusters (115/75) – Alternate w/ Partner Every Rep
100 Wall Balls (20/14) – Switch as needed
*1 Athlete Works at a time

8/4/17

Day 1 of the Games is in the Books!

Warm Up:  5 Mins
Farmers and Lumberjacks

Mobility and Set Up: 10 Mins
Warm up to working weight for Back Squat EMOM
Roll Quads / Glutes
Warm up Shoulders
Roll Thoracic

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 6-8 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 3-8 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon:
EMOM x 12
Min 1: 8 Bench Press
Min 2: 10 T2B
Min 3: Row 15/12 Cals

Cool Down:
Full Body Stretch to end of class

Elite Competition Class
1) Back Squat 15 Mins
10 Min EMOM x 1 reps @ 90%

2) Strict Press 15 mins
10 min EMOM x 1 reps @ 90%

3) Conditioning –12 mins
8 Min AMRAP Ladder:
2 C&J (155/110)
8 T2B
4 C&J (155/110)
8 T2B
6 C&J (155/110)8 T2B
*Keep Climbing by 2 Reps on C&J each round*

8/3/17

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Annie has started shadowing the 6:20 p.m classes M,W,F. Make sure to ask questions and help her grow as a coach!

Warm Up: 5 Mins
3 Rounds or 5 Mins
3 Unloaded Barbell Olympic DL
5 Hang Cleans
5 Front Squats

Mobility:
Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 14 Min
3 Min AMRAP:
5 C&J (135/95) or (95/65)
5 Thrusters (135/95)
At Min 5 Begin 6 Min AMRAP of:
5 C&J (95/65)
5 Thrusters (95/65)
10 C2B PU (Jumping C2B as scaled option today)

Elite Competition Class
1) Deadlift 15 mins
10 min EMOM x 1 reps @ 90%

2) Gymnastics
10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning –
17 Min Cap
Complete 3 Full Rounds of the following:
2 Round Sprint On The 6 Minute (Rd 1&2 Sprint, Rest until min 6, Rd 3&4 Sprint, Rest Until Min 12 and finish 5&6)
7 DL 275/195
7 Box Jump (30/24)
3-5 Bar MU

8/2/17

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We’re going to try rope climbs in the regular class for the first time, hope you’re ready.

Warm Up: 5 Mins
DU Flight Simulator

Gymnastics Technique / Strength:
5 Mins
5 Min EMOM of:
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Teach Rope Climb: 5 Min

Metcon: 12 Min
12 Min AMRAP – Strength Option and Cardio Option
25 Air Squats
10 HSPU
10 Dips

*1 Min of the AMRAP you will perform as many rope climbs as possible*

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 1 Rep @ 90%

2) Clean and Jerks 15 Mins
10 min EMOM x 1 reps + 1 Jerk @ 90%
Full Clean and Jerk

3) Conditioning
15-12-9 For Time:
Thruster 135/95
500 M Row

Samantha Hutchison

Q1. What have been your greatest successes (physically, mentally or emotionally) since you began? How does your body feel now compared to when you started and WHY?

Physically- my greatest successes are gaining back muscle, losing a ton of fat, and gaining strength and trust in my knee again.

Mentally- learning to push past my fears and mental blocks to safely try heavier/ harder variations and not being scared to fail at something.

My body feels so much stronger than when I started. My knee doesn’t feel like it’s going to collapse on me when I am just walking barefoot, and I just feel amazingly sore all the time 🙂

Q2. How has your life changed since starting CrossFit training? Has CrossFit transferred over into any other areas of your life?

My life has changed because now I do things I didn’t before, whether because I was tired or self-conscious we get up and do things. Everyday I have CrossFit to look forward to.

In a sense, yes it has transferred because I now monitor myself and what I eat so I’m not just eating junk and it helps me and how I go about day to day life.

Q3. What are the advantages of CrossFit style training compared to your previous workout styles?

Advantages are that you actually get to know what the hell you are doing in a gym. It’s like having a personal trainer without the insane cost of a personal trainer. A standard gym you go in and see everyone’s eyes on you probably judging (just thinking about it gives me a panic attack lol) and as you go about your business and try to work out for me I didn’t know what to do or what I was doing and if I was doing things right or what results to expect and being as self-conscious as I am I could never stick with it. Doing CrossFit makes you engaged and still yet holds you and you alone accountable for your success and growth.

Q4. What advice can you give to others?

My advice: push yourself… safely. You’re stronger than you think and sometimes you need to push past that mental block so you can achieve progress

Athlete Specific Q. 1) How angry do you get when you cannot make it in to workout, and why? 2) What is your favorite CrossFit movement and why?

  1. I wouldn’t say I get angry but I get super frustrated because that is a day wasted that I could have been working strength and technique to get to my goals. I’ve purposely made my schedule and my appointments around being able to get to CrossFit. I only miss when there is no other option..
  2. I don’t have just one favorite: Handstand walks, Romanian and normal deadlifts