Monthly Archives: June 2015

Ladies Express 6/30/15

Our nutritional challenge start date has been postponed to August 1st. Last Meal will be rescheduled for late July.

5 reps x 60%
3 x 70%
1x 80%

5 minutes of work for each, 2 minutes rest between sets
1) 30 walking lunges then jumping jacks
2) 30 pullups then plate jumps
3) 30 slam balls then stair climbs

Tuesday Clean Up


3 Position Clean (power position, hang, floor) + Jerk – 5×1@70%, rest about 2 minutes


Tabata (8 rounds at each before moving to next movement, no extra rest between rounds)

  • KB Swings (Russian)
  • Air Squats
  • Sit Ups
  • KB Swings (Russian)

Your score is lowest round per movement added together.

For example

KB 15, 15, 15, 14, 14, 14, 13, 10=10

Air Squat 22, 22, 22, 18, 22, 22, 22, 24 = 18



then add 10+18+lowest of other two movements.

Ladies Express 6/29/15

We’re going to take it easy on the weights this week. Next week, we’re going to find new 1RM on our 4 basic lifts.

10 to 1 push press
10 reps with a naked barbell, add light weight, decrease reps.

Endurance Row:
Row 1600
rest 4 minutes
row 1200
rest 3 minutes
row 800
rest 2 minutes
row 400

Plank series

Deload Week!

Please understand, that in order to grow, there has to be changed in the level of intensity. I am deloading you while I’m gone, so I can come back and see some massive PRs. Deload means reload.


5 sets at about 70% 3 position snatch (only one at each position) hip, knee, floor. Rest about 2 minutes between each and spend a lot of time warming up and getting lots of reps prior to beginning your working sets. Catch it in the squat.


Four rounds: Start a round every 6 minutes: 800 m run (90% effort).


We will be preordering some Tank Tops for the dog days. We are also having a Presentation Party on July 26th!

We will be presenting Thom and Phil with the much anticipated eternal plaque of rowing stardom. That is also when the CrossFit Games will be going on, so we’ll have grilling out on the roof, Games watching on the 3rd floor, and more! Do not miss it.

From “Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before (or can do 20+ rounds of Cindy) this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4′s?