Friday 12/19/14

Workout of the Day

  • Thruster: 3-3-3-3-3
    • Out of the rack or off the ground
  • Death By Thruster – 95/65 lbs
    • 1st Min = 1 Thruster
    • 2nd Min = 2 Thrusters
    • 3rd Min = 3 Thrusters
    • 4th = 4, 5th = 5 
    • Etc… until the reps can’t be completed in the minute
      • Score = Round Completed + Reps
Sharon

Sharon standing tall in between her lunges.

Strongtown 4pm

Annie and the 4pm ladies during their rowing time trials.

Strongtown 5pm

The 5pm class working through their 3 rounds.

RayRay & Beth

Ray Ray & Beth starting their row.

Kristen

Kristen going with front rack for her lunges.

12/18/14

12/18/14

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Thursday 12/18/14

Workout of the Day

  • Row 500m x 3
    • 1 Min Rest between intervals
    • 3 Scores
  • 3 Rounds
    • 30 Double Unders
    • 20 Barbell Lunges
    • 10 Burpees
      • Rx1 = 75/55 lbs
      • Rx2 = 95/65 lbs
      • Rx3 = 115/75 lbs
Marko

Marko hitting the target on his wall-ball.

Strongtown 9:30

Lou, Ink, & Paul and the 9:30 class starting off their 20 Minute AMRAP.

GereLu

GereLu showing some impressive shoulder mobility on her kettlebell swings.

Sir Ian

Sir Ian looking stoic through his swings.

Strongtown 6pm

The 6pm class working through their 20 minutes.

12/17/14

12/17/14

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12 Days & 2014 CFT

As a follow up to Monday’s blog I wanted to talk about our upcoming Holiday workouts – The 12 Days of Strongtown Christmas & The CrossFit Total. The 12 Days workout is possibly one of my personal favorites. Movements are assigned to each day and each number of the day is the number of reps to be completed. From there you then work through the reps in the order of the song … 1 – 2,1 – 3,2,1 – 4,3,2,1 etc… In case someone has managed to live their life without ever hearing the song before we’re going way back to 1998 today with Straight No Chaser for the wildcard video. Now this will be our 4th year doing this workout and the moments have changed every year – 2013, 2012, & 2011. Thats right 2011 had day 12 as 12 Wall Climbs – at this point in time I would formally like to apologize to everyone who showed up that year. We haven’t programed the days for this year yet but it’s safe to say that Day 12 will not be Wall Climbs.

Now the CrossFit Total on the other hand is a true CrossFit benchmark workout. It’s called the Total because it consists of 3 lifts – back squat, press, deadlift, and it’s the combined total of your best lifts in each. Everyone gets time to warm-up each lift like a regular class, we all move through them together so back squat 1st, after the squats we press, and after we press we deadlift. Once the warm-ups are completed everyone will get 3 attempts to set a max effort lift and all lifts must be judged in order to count. This does take a bit of time to get through so it’s there is only one class that day and it will go a couple hours so everyone has time to get through their lifts.  This is a workout that we like to do once or twice a year and it’s a great strength benchmark workout.

Workout of the Day

  • 20 Minute AMRAP (Compare to 11/17/2011)
    • 5 Chest to Bar Pull-ups
    • 10 Wall Ball (20/14 lbs)
    • 15 Kettlebell Swings (24/16 kg)
Laura

Laura showing very solid form on her front squats.

Lou

Lou getting deep into the bottom.

Strongtown Noon

Ink & the noon class buying in.

Paula

Paula keeping good posture during her squats.

Strongtown 6pm

The 6pm class working through their 10 minutes.

12/16/14

12/16/14

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Tuesday 12/16/14

Workout of the Day

  • Front Squat: 2-2-2-1-1-1
  • 10 Minute AMRAP
    • Buy-in = 20 Burpees
    • 5 Front Squats
    • 10 Push-ups
    • 10 Sit-ups
      • Rx1 = 115/75
      • Rx2 = 135/95
      • Rx3 = 155/105
      • Rx$ = Strict Plank, No Worm, No Hand Release, Chest & Chin to Deck – Push-ups
Strongtown 8AM

Big Mike, Kirk, & Lindsey taking advantage of the new 8:00 AM class.

Strongtown 9:30

Karen and the 9:30 ladies working through their 210′ farmers walk.

Scotty

Scotty moving weight.

Stacy

Becky spotting Stacy during their bench.

The Captain

The Captain – guns out, safeties off.

12/15/14

12/15/14

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Strongtown Holidays

Thank you to the McGovern’s for opening up your beautiful house and hosting the 3rd Annual Strongtown Holiday Cookie Swap this past Saturday! Even though just about everyone got a little lost trying to find the place (you did warn us) it was an absolutely great time! I also wanted to thank everyone who was involved in organizing and planning the night along with everyone who came out for the evening. The cookies, appetizers, and of course Patty’s signature 9 lb’s of candied bacon,  were on-point across the board and was only matched by the quality of the company. We truly have an amazing group of people that make up our little community and it’s something that both Mikey and myself are incredibly grateful for.

With the Holidays just about here this week is the start of our new schedule and the Schedule part of the blog should be up to date. In a nutshell the big changes are now that on Monday, Wednesday and Friday we have added an 8:00AM class as well Open Gym Hours from 10:30 – 12:00. Whenever Schools are out the morning classes always get pretty busy so we’re hoping this gives people a few more options. We’ve also finally set, or started to set our Holiday Class schedule and as of now it’s looking like the following:

CrossFit Strongtown Holiday Schedule

  • 12/24 Wednesday – 8:00AM & 9:30 Classes, 10:30-11:30 Open Gym
    • Classes will be doing the 12 Days of Christmas Workout – the day’s & movements haven’t been programmed yet.
  • 12/25 Thursday – No Classes
  • 12/26 Friday – To be announced 
  • 12/27 Saturday – CrossFit Total (blog post later this week)

Workout of the Day

  • Bench Press & Farmer Walks – 5 Rounds, Not for Time
    • 3 Bench Press (Same Weight)
    • 30′ Farmer Walk x 7 (No Rx Weight)
      • Rest as needed between rounds
      • Workout is scored by weight used for Bench Press & Farmer Walks
Andrea

Andrea looking strong through her back squats.

Strongtown Noon

Friday’s noon class starting their wall-climbs.

Timmy

Timmy keeping very solid form.

Justina

Justina getting deep into the bottom of her squat.

Madden

Ryan getting some nice extension during Saturday’s 5 rounds.

Holly

Holly showing a solid lockout overhead.

5/12/14

5/12/14

5/13/14

5/13/14

5/14/14

5/14/14

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Friday 12/11/14

Workout of the Day

  • Back Squat:
    • 5 x 3 (5 Sets – 3 Reps, all at the same weight)
    • 2 Minutes’ish between sets
  • 10 Minute AMRAP
    • 2 Wall Climbs
    • 5 Strict Pull-ups
    • 10 Front Squats (95/65 lbs)
      • Rx1 = 75/55 lbs
      • Rx2 = Above
      • Rx3 = 115/75 lbs
Laura

Laura with a solid lockout on her push press.

Pat

Patty looking strong!

Strongtown 5pm

The 5pm class starting their 4 Minute AMRAPs

The Maeve

The Maeve looking solid overhead.

Lu & Timmy

Lu & Timmy making easy work of their box jumps.

12/11/14

12/11/14

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Thursday 12/11/14

Workout of the Day

  • Push Press: 2-2-2-2-2
  • 4 Minute AMRAP x 2 – 2 Min Rest
    • 8 Shoulder to Overhead
    • 12 Box Jumps / Step -ups (24/20″)
      • Box Jumps are Opens style where step-ups are permitted
      • Rx1 = 75/55
      • Rx2 = 95/65
      • Rx3 = 115/75
      • 1 Total Score, 2nd AMRAP starts where 1st one leaves off
Gail

Gail & the order of the deadlifts.

BVN

VanNess with a solid lockout.

Paul

Blast from the past! Thanks for stopping by Paul!

Angela

Angela showing a great setup position.

Sieller

Attention LaBonne – The Sieller is getting gains without you.

12/10/14

12/10/14

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