Fitness Heroics – CrossFit
Yoga/Mobility
ALL THE YOGA
Blog
4/24/2015
Fitness Heroics – CrossFit
On Monday April 27th there will be NO Morning Classes or OPEN GYM. There will be evening Open gym and classes as scheduled.
In’s
Couch Stretch
Roll QL
Stretch Glutes
Yoga/Mobility
Foam Roll
-IT Bands
-Calves
Warm-up
Yoga Warm Up 2 (No Measure)
-Forward Triangle
-Triangle
-Reverse Triangle
-Down Dog
-Pidgeon
Skill/Strength
Shoulder Press (5-4-3-2-2-1-1-1)
13 minutes
WOD
12/30/2014 (Time)
15 Minute Cap
11-10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead
1-2-3-4-5-6-7-8-9-10-11
Push-ups
Scaled:
S-2-OH, 50%-54% of 1 RM Strict Press
Modified Push-ups
RX:
S-2-OH, 55%-59% of 1 RM Strict Press
Push-ups
RX+:
S-2-OH, 60%-65% of 1 RM Strict Press
Push-ups w/ feet on plate
Out’s
50 Tricep extensions on rings
4/23/2015
Fitness Heroics – CrossFit
In’s
Quad Smash
Yoga/Mobility
VOODOO FLOSS
Knees
Warm-up
Stationary #3 (No Measure)
8 Min AMSAP
6 Jump Squats
6 Perfect Stretches
6 Inch Worm Burpees
Skill/Strength
Working on Pistol form.
Pistols (Max reps in 1 minute)
Record lowest number
1 Minutes of pistols
30 Seconds of rest
x3
WOD
Izzy EMOM (Weight)
15 Minute E-90-SOS
10 Back Squats every 90 seconds
Increasing in weight every 90 seconds until failure or the time is completed.
Your score is the heaviest weight done successfully PLUS every 2 reps added onto your score as 1lb. 2 reps = 1lb
Scaled:
Any Weight
RX:
95/75
RX+:
115/85
Out’s
50 Leg tosses w/ Partner
Big Ass Fan Arrives Just In Time For Summer!
Thanks to our members and Big Ass Fans, we were able to get the BIG ASS FAN put up in the gym just in time for summer!
Special thanks goes out to Tom who helped me get this fan installed!
4/22/2015
Fitness Heroics – CrossFit
In’s
Run 1/2 mile
Yoga/Mobility
-Quads
-Psoas
w/ band
Skill/Strength
Deadlift (1 Rep Max)
16 minutes to find it
WOD
1/10/2015 (Time)
21-15-9
Deadlifts @ 50% 1 Rep Max
Pull-ups
RX+:
Chest-2-Bar Pull-ups
Deadlift, 55% 1 Rep Max
Out’s
lacrosse ball roll QL
60 Toes-2-bar
4/21/2015
Fitness Heroics – CrossFit
In’s
100 Sit-ups
Yoga/Mobility
Foam Roll Lats
Chest w/ band
Warm-up
9 Min Int (No Measure)
3 rounds of 1 minute intervals
High Knees
Up-Downs (Burpees w/o push-up)
Down Dog OR Forward Fold
Skill/Strength
Ring Dips (3 sets)
Record total number of reps from ALL 3 sets.
RX+: Do a muscle-up to initiate dips
WOD
4/21/2015 (Push/Element) (AMRAP – Rounds and Reps)
20 Min EMOM
Odd – Row 15 Calories
Even – 15 Burpees
Scaled: Damper on 7-8
Ker Flops
RX:
Damper on 9-10
Strict burpees
RX+:
Damper on 9-10
Strict over rower burpees
Out’s
50 Leg Raises