9/28/2018


Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. All other classes are cancelled.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute bike or ski

3 rounds w/ 1 DB

10 DB squats

10 DB snatches

10 DB push press

Mobility

banded shoulder

banded hip

Weightlifting

Metcon (AMRAP – Reps)

AMRAP 5

ME DB turkish get-ups 50/35

Metcon

Metcon (Time)

15 strict HSPU

10 squat cleans 185/135

20 strict HSPU

15 squat cleans 155/110

25 strict HSPU

20 squat cleans 135/95

9/27/2018


Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. All other classes are cancelled.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes rower

dynamic…

Mobility

box hip stretch

box shoulder stretch

20 lateral leg swings

20 front leg swings

Weightlifting

Back Rack Lunge (5×12 across)

5-6 minutes to get to 70-80%

then 5×12 across

off the rack, step out step back

Metcon

Metcon (AMRAP – Reps)

5 rounds

AMRAP 2

200m Run

ME burpee box jump overs 24/20

Rest 2 minutes
your score is your highest set of burpee box jump overs

How to CrossFit When You Can’t Make It To CrossFit


Anybody who pays to belong to a CrossFit box knows it’s a great investment, not only for the physical benefits, but because you get to become part of an awesome community that strives to help you become a more awesome version of yourself.

But we are all busy people. And, sometimes, you simply don’t have the time to get to the box as often as you’d like. Then you get upset at yourself for not carving out an hour to exercise and start to feel like you’re getting flabby.

We’ve all been there.

But fear not! When you’re not at the box, there are ways to do CrossFit at home with minimal equipment to stay in shape so your return trip isn’t as daunting as if you sat around and watched Netflix for two weeks straight.

Don’t Use Weights

There are quite a few movements that are part of our programming that do not involve weights.

Moves like walking lunges, air squats, and sit-ups can be done sans weight equipment and are just as effective as if you were using a barbell. Additionally, you can do burpees until your heart’s content on the floor in your living room. All you need is yourself. Quite a few of our WODs include burpees, so it’s practically like you’re at the box doing the workout, except nobody is cheering you on, except maybe your cat. (Or it’s just silently judging you in the corner.)

Just Run

Some people would be surprised to learn that there is a lot of running in CrossFit. When the weather is nice, we consistently program runs into the WOD to ensure our athletes are getting a daily dose of vitamin D.

Just kidding. We program running because it’s good to break up the monotony of lifting weights with movement that gets the heart pumping. Running is the last thing on your mind after five power cleans, but that’s the point, isn’t it? To push our athletes?

If you are at home, think about incorporating running into your CrossFit From Home routine. It won’t

Combine the Two

Once you’ve decided on what you want to do at home, it’s time to combine no-weight movements and running to piece together the ideal WOD to tide you over until you can get back to the box.

A couple of years ago, BarBend asked 8 CrossFit trainers to share their favorite no-weight WODs, and we think you’ll find a few here you can do at home if you have the gumption (and the time.)

Remember, CrossFit isn’t just for getting ripped. A lot of the movements we do at the gym are completed to increase cardiovascular activity and endurance. That’s why we sneak in running and no-weight movements whenever we can.

Your body is at its best when it’s constantly moving, so if you can’t get to the box, help your body continue to move by coming up with a WOD of your own in the comfort of your own home.

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

9/26/2018


Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes bike or row

3 rounds

5 HPC

5 front squat

5 strict press

10 ring rows

Mobility

foam roll 6 minutes

Weightlifting

Push Press (2 RM )

12 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

6 Hang power clean 165/120

8 C2B pull-ups

10 HR push-up
choose a weight you could do UB the first 2 rounds

Accessory

50 strict DB shoulder presses

9/25/2018


Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

30 pass throughs

2 rounds w/ BB

5 OHS

5 SG deadlift

5 HPS

5 good mornings

Mobility

box hip stretch

box shoulder

Metcon

Metcon (Time)

700m bike, 21 Power Snatches 95/63

700m bike, 21 OHS

700m bike, 15 Power Snatches

700m bike, 15 OHS

700m bike, 9 Power Snatches

700m bike, 9 OHS

Weightlifting

Deadlift (heavy 3 rep)

12 minutes for a heavy 3 rep

unbroken…

Accessory

80 hollow rocks

9/24/2018


Announcements

Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.

Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row or bike

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Front Squat

5 minutes to get to 60-65% then every 2 minutes, record your last 2 sets

60-65% x6

65% x6

75% x5

85% x3

90% x2

90% x2

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

20 wall balls 20/14

40 DU

25 wall balls

50 DU

30 wall balls

60 DU

35 wall balls

70 DU

40 wall balls

80 DU

etc…
after you reach 40 WB and 80 DU continue to do 5 more WB and 10 more DU for each set

double single unders, or spend 40sec

9/22/2018


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

High-Hang Snatch (5-5-5-5-5)

“pocket snatch”

increase weight if it feels good

Weightlifting

Below the Knee Clean

3@60%

3@65%

3@70%

3@75%

2@80%

2@80%

2@80%

Weightlifting

Back Squat

1×3 @75%

1×3 @80%

1×3 @80%

Accessory

Strict pull (1×25)

break them up, just not singles

9/21/2018


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

30 pass throughs

3 rounds w/ BB

5 DL

5 HPC

5 Push press

10 situps

Mobility

banded hip stretch

banded backpack

Weightlifting

Close grip Bench Press (4-4-4-4-4-4)

15 minutes

get at least 6 heavy sets in and record your heaviest 4 rep

Metcon

Metcon (Time)

50 power cleans 135/93

EMOTM do 5 T2B
start with power cleans

choose a PC weight you could 8-10 reps UB

Battling the CrossFit Stigma


Let’s pretend, for a moment, you are interested in trying out CrossFit, but you don’t know where to start. So you do what everyone does when they need information: you go to Google.

You begin to type, “CrossFit is…” into the Google machine and the first two search queries are “CrossFit is bad” and “CrossFit is dangerous”.

Whoa.

No matter what your opinion is of the sport before you start the research, you are already thinking it’s bad for your body, even before you talk to a coach at a real box. Your perception is altered, even though you had no idea what CrossFit was five minutes ago.

It’s battling this CrossFit stigma that we all engage in, but it continues to be frustrating for those of us who make a living helping people become more awesome versions of themselves.

If you are currently enrolled in a CrossFit program, you know the claims that CrossFit is bad and dangerous are myths that have been perpetuated over years by those who, for one reason or another, were not successful.

But if you go through a program properly, with proper coaching, CrossFit will change your life.

Every month on the blog, we highlight members who are doing great things because of their commitment to fitness. People like Celeste Forman and Ben Rosenberg see the value in CrossFit and they are not afraid to talk about it. They pay us to work out; yet, they are more than willing to share positive feedback.

We assure you they wouldn’t talk positively about CrossFit if it wasn’t making them more awesome.

If you are thinking about trying CrossFit, we urge you to come and talk to us in person. Every member of our box has concerns they want addressed, and we make sure to not let them exercise without supervision if they are worried about aggravating an injury or hurting themselves.

Each workout can be tailored to the individual so that they are not doing too much or becoming uncomfortable with the amount of activity.

Before you make a decision about where to get fit, we want to be sure you have all of the proper information available to you.

Then, and only then, will you understand the positives and the negatives, and you’ll soon understand the positives far outweigh the negatives.

9/20/2018


Grand Trunk CrossFit – CrossFit

Warm-up

4 minute DU

dynamic…

Mobility

6 min foam roll

20 fwd leg swings -each leg

20 lateral leg swings -each leg

Metcon

Metcon (Time)

3 rounds

600m run

30 box jumps 24/20
20 MTC

Accessory

Bulgarian split squat (3×15)

using 2 DB at your side 15 reps each leg choose a weight you can be consistent for all 3 sets