Monthly Archives: August 2016

wednesday 8.31.16

 

WE WILL BE KICKING OFF THE BEER MILE AT THE END OF CLASS MONDAY MORNING FOR ANYONE WHO WANTS IN, BYOB.

Winner gets a T-Shirt.

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1. skill push press + push jerk
2a. Front Squat (4×2 Work at 80% of your 1RM )
Work at 80% of your 1RM Front Squat.
Target 10lbs increase / week if work sets are above 265lbs.
Target 5lb increase / week if work sets are below 265lbs.
2b. Push press+push jerk complex (2 PUSH PRESSES + PUSH JERK)
Work at 60% of your 1RM Clean & Jerk.
Target 10lb increase / week if work sets are above 220lb.
Target 5lb increase / week if work sets are below 220lb.
3. 15-12-9
c+J (95/65)
bar facing burpee bar hop

sprint/ unbroken. Just because you can clean and jerk 95/65 doesnt mean you should : \. Be smart.

friday 8.26.16

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REEBOK BOX CRAWL IS TOMORROW! Stop by the gym anytime to check it out and maybe even get some new gear!

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All CrossFit Route 1 members are invited to CrossFit Amesbury THIS Saturday (8/27) for a Community WOD at 9am. There is no additional cost, and it’s a great chance to workout in a new gym and meet your extended CrossFit “family”.

This will be an Endurance WOD hosted by Coach Katie. Fat Loss Challenge participants are strongly encouraged to attend! This is in place of the originally announced 10am WOD.

And don’t worry, the regular Route 1 Community WOD will still be held at 9am in Melrose!

This evening, Coach Katie re-posted her “Why E-WOD” article on the Route 1 FaceBook page… here’s an excerpt!

…Doing low/moderate intensity work (130-150 heart beats for minute, or 13-15/20 rate of perceived exertion, 20 being max effort) for sustained periods of time (at least 30 min, better 60!), forces your heart to grow (specifically, your left ventricle). This means it can hold more blood, so when it pumps, it forces more blood out to your muscles, etc., while maintaining a relatively lower heart rate. Efficiency! And, this effect applies to working and rest heart rates, so your bod gets to enjoy this efficient, oxygen/nutrient/hormone-carrying blood-flow 24-7!

And, if you can build your aerobic capacity and aerobic power you can increase your aerobic threshold, meaning you can work harder and faster before becoming dependent on lactic/alactic energy production. In other words, you can push a higher RPM (or heart rate) without having to shift into a higher gear. Seeing as those higher gears (alactic/lactic energy metabolism) come with nasty side effects like rapid fatigue and metabolic by-products (helloooo AirDyne sprints and swollen quads!), this is a very good thing.
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1. dynamic + skill work

2. Build to heavy jerk: 1rm push or split

3. 3 rounds (3min on 2 off)

3 muscle up

5 hspu (45# plates)

3 DL (275/190)

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CFA Community WOD + CFRTE1 Community WOD

In the Fat Loss Challenge Endurance WOD will all be held at CFA this Saturday @9am. All Members of both gyms are welcome.

(Regularly scheduled Rte1 Community WOD will still be held at RTE1 @9am)

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For box crawl info check FB

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1. coaches choice

2. OTM 12

odd: double kb front rack walk 80ft

even: wall sit :30

3. Partner wod: 2/3 people

8 amrap

farmers carry max distance

rest 2 min

8 amrap

max cal on rower intervals of 10 cals

wednesday 8.24.16

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1. shoulder + hip mobility

2a. Front Squat (4×2 @80% + )
10lbs increase / week if work sets are above 265lbs.
Target 5lb increase / week if work sets are below 265lbs.
2b. 2 Push press+ 1 push jerk complex (4×1 @60% +)
10lb increase / week if work sets are above 220lb.
Target 5lb increase / week if work sets are below 220lb.
3. 6 rounds
7 ttb
3 strict chin ups

monday 8.22.16

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1. 3 rounds
3 spidermans
5 thrusters (empty bar)
3 inch warms
3 burpees
3 hanging shrugs
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2. Back Squat (4×5 @70% +10lbs )
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3. 20 amrap
20 thrusters(135/95)
20 c2b
20 bar hop burpees

 

friday 8.19.16

 

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Here is a before and after photo of our 2015 winner of the Fat Loss Challenge. Who will be this years winner?

Only a few spots left for the Fat Loss Challenge. Email Coach Katie at Katie@crossfitroute1.com if you want to get signed up. First meeting is this Saturday.
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1.shoulder mobility + coaches choice

2. 2x ME kipping hspu on 25# plates no ab mat

rest 4 min between

3. 12-9-6

muscle ups

power clean (185/130)

burpee bar hop