7/31/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min DU

dynamic…

Mobility

foam roll

Weightlifting

paused bench press (5-5-5-5 across)

2 second pause

set every 2 minutes

try to do at least the same or 5 lb more than last time or 60% of 1rm bench

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute each movement

7/28/18


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Drop Snatch (5-5-5-5-5)

increase wt as per comfort, just drop under the bar and receive

Weightlifting

Low Hang Snatch

from the floor, then 1 inch from the ground with 2 second pause
3@60%

3@65%

3@70%

3@70%

2@75%

Weightlifting

Quad Squat (3-3-3-3)

increase wt if it feels good

7/28/2018


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

AMRAP 24

with a partner

72 dead lifts 135/95

48 box jump overs

24 thrusters

3 sled pulls 105/70

7/27/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike/row/ski

dynamic…

Mobility

box hip stretch

box shoulder stretch

Weightlifting

Front Squat (heavy 5 rep)

12 minutes to work up to a heavy 5 rep

-get at least 5 working sets

Metcon

Metcon (Time)

3 rounds

10 DB power snatches, left arm

10 DB single-arm overhead squats, left arm

10 C2B pull-ups

10 DB power snatches, right arm

10 DB single-arm overhead squats, right arm

10 C2B pull-ups
50/35

try to use the same DB through out the whole workout

CrossFit Doesn’t Get Easier


Warning: Spoilers ahead!

Most things in life get easier the more you practice, like playing the guitar or learning how to golf.

Not CrossFit.

In fact, the goal of enrolling in a CrossFit program is to continuously get pushed to your limit so that the workouts don’t get easier.

We are sure most of you, at one time or another, belonged to a gym that spent a lot of money to advertise to you the affordability of their memberships. We get it: when you want to get fit, the allure of a $19/month membership can be hard to ignore. So you start out like gangbusters the first few weeks, but quickly fall into a lull that is hard to emerge from. With nobody around to push you, you are very soon paying for something you’re not using.

Not CrossFit.

Sure, it’s a bit on the expensive side, but not only are you paying to exercise, you’re paying to be coached properly and be motivated by others to push you. You’re paying to be surrounded by a supportive group of folks who want you to succeed in life and in the gym, so they yell at you to keep going when all seems lost. And when you finally do that last burpee or that last box jump during a particularly tough WOD, you feel like you can do anything.

Of course, a lot of people come to CrossFit out of shape. You will soon find out just how out-of-shape you are once you start coming to the box on a regular basis. Those first few weeks are going to take a lot out of you. Don’t be surprised if you find yourself rolling out of bed in the morning because your legs are shot from the day before.

Don’t worry – your muscles eventually get used to the torment. Not because it gets easier, but because muscles naturally get used to exercise. We like to switch up the workouts every day to keep you on your toes, but the muscles appreciate getting worked hard on a daily basis.

We know it’s not easy to bring yourself to our gym on a regular basis. We get it: you’re busy and you lead a busy life. All we are asking is one hour out of your day, a few days a week. We also know we’re not going to take it easy on you, but that’s sorta the point.

Like we said above, we know you could go to one of those chain gyms and spend a few bucks to run on a treadmill for fifteen minutes, but that’s not helping you at all.

Come to our gym and give us a shot. You might hate us at first, but we promise you’ll fall in love with us eventually.

If you’re interested in giving it a shot, schedule a free, no-sweat intro today!

7/25/2018


Grand Trunk CrossFit – CrossFit

Warm-up

bike/ row/ski erg

dynamic…

Mobility

foam roll quads, hips, lats

Weightlifting

Pause Back Squat (4×6)

2 sec pause, 4×6 ACROSS

set every 2:15,

-do at least the same or 5lbs more than last time we did this, or 60% of 1RM Back Sqt

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

400m Run

40 DU

16 DB walking lunge 50/35

400m Row
-400m run in grass

-walking lunge is DB front rack

4 Myths about CrossFit That Might Surprise You


  1. I won’t “fit” in.

When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…

It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.

As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”

So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.

Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other.

  1. CrossFit will make me too big/bulky.

Getting too muscular is a common fear that many women have when they deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears to muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.

Most athletes find that lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked!

  1. Don’t a lot of people who do CrossFit get injured?

Do people get injured participating in CrossFit. Yes.

They also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.

The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases.

  1. CrossFit will make me worse at my sport.

If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.

CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.

CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!

Interested in trying CrossFit? Schedule a free, no-sweat intro today!

7/24/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min Bike

30 pvc pass throughs

2 rounds

5 OHS

5 hang power snatches

5 behind the neck push presses

Mobility

partner rig stretch

wall hip stretch

Weightlifting

Snatch (8×2 )

every 2 minutes

working at 80-85% across

of your 1 RM squat snatch

Metcon

Metcon (Time)

4 rounds

8 squat snatches 105/73

14 T2B
find a weight that you could do the 1st

2 rounds UB

7/21/2018


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

with a partner

AMRAP 8

50 bench press 155/103

50/42 cal assault bike

rest 1 min

AMRAP 8

50 clean and jerk 135/93

50/42 cal assault bike

rest 1 min

AMRAP 8

50 power snatches 115/83

50/42 cal assault bike

Max day!


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch (1 RM)

Weightlifting

Clean and Jerk (1 RM)