12/1/2018


Grand Trunk CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

2 rounds

200m Row/ 600m bike (all)

100 power snatches 75/53

200m Row/ 600m bike (all)

50 burpee box jump overs 24/20

200m Row/ 600m bike (all)

100 clean and jerks 105/73
-working in groups of 2 or 3

-power clean and push jerk

-when partner rows or rides the others do a hollow hold

-28 MTC

11/30/2018


Grand Trunk CrossFit – CrossFit

Warm-up

4 minutes cardio

3 rounds

10 KB swings (single arm)

10 CS WY’s (light band)

10 situps

10 CS archers (heavy band)

Mobility

back pack stretch

banded couch stretch

Weightlifting

Bench Press (3-3-3-3-3-3)

6 sets of 3 climbing in weight.

every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 KB snatches 53/35

20 Cal Row
alternate or use same arm for the kb snatches

Accessory

60 DB floor press (do large sets)

The Importance of CrossFit Coaches


If your entire lifetime experience with fitness involves going to a gym and being responsible for your own workout, you might be surprised to walk into our box and see a coach preparing to put you through your WOD. 

Coaches are on-hand at most CrossFit boxes to ensure the athletes are doing the movements properly and that nobody is over-exerting themselves, and that’s the case at our box, as well. 

The coaches at Grand Trunk CrossFit are properly trained to ensure each athlete has the proper form and is getting the most out of their workout. In other words, our coaches make sure you aren’t wasting an hour doing hang power cleans improperly, which would just render your time spent at the box moot. 

All of our coaches go through a rigorous training to earn their certification. When they get that certificate, they are then able to ensure athletes can use CrossFit movements to the best of their needs and begin training others to use CrossFit. 

We realize these two ideas go hand-in-hand but it’s great they have taken the time to ensure they know how to “coach up” athletes through difficult movements. 

What strikes us about our coaches, though, is that we didn’t have to ask anyone to take the certification. Each coach that is certified has gone through the training because they love what CrossFit has given to them.   

While each coach has traveled a different path, all of them have found their way to this sport that helps others become more awesome versions of them. Thus, our coaches want to pass that on to as many people as possible, and the certificates that hang on our wall proves they have put in the time. 

We know CrossFit differs from your typical mode of fitness, but it’s that personal touch provided by the coaches that, we believe, helps to put us over the top. It’s almost like having a personal trainer helping you during your workout, without paying the price of a personal trainer. 

So the next time you take part in a WOD, just know that the coaches are there not just to help you through your movements, but because they want to help you succeed. 

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

11/28/2018


Grand Trunk CrossFit – CrossFit

Warm-up

10 shuttles (down and back is 1)

30 pass throughs

3 rounds w/ barbell

5 hang power snatch

5 snatch grip DL

5 front squats

5 push press

Mobility

banded hamstring on floor

banded straight arm

Weightlifting

Front Squat (4-4-4-4)

every 2 minutes working up to your 70-75%

1 RM front squat on Dec 3

Metcon

Metcon (AMRAP – Reps)

3 rounds

AMRAP 4

6 power snatches 120/90

18 wall balls 20/14

rest 2 minutes
goal is to choose a weight you could go UB at least first 2 rounds

Accessory

50 DB strict press

11/26/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute cardio

3 rounds w/ barbell

5 back rack lunges

5 hang power cleans

5 S2OH

5 pushups

Mobility

couch stretch

banded front rack

Weightlifting

Back Rack Lunge (3×12)

reverse lunge, do 12 reps with right leg then 12 with the left, try to do at least 5-10lbs more than last time we did lunges.

*Do 6 working sets with the last three sets at 5-10lb more than last time

*every 2 minutes

Metcon

Metcon (Time)

5 rounds

10 hang squat cleans 135/95

20 push-ups
Try to limit breaks to no more than 2 in most rounds.

Accessory

110 hollow rocks (get these done in under 5 minutes)

11/24/2018


Grand Trunk CrossFit – CrossFit

Warm-up

Dynamic…

Metcon

Metcon (AMRAP – Reps)

AMRAP 22

With a partner 1 works 1 rest

44 back rack lunges 115/83

44 lateral burpees over the bar

44 S2OH 115/83

11/23/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

dynamic…

Mobility

banded hamstring (off rig)

banded shoulder

Metcon

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here

11/22/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

dynamic…

Mobility

barbell quad smash

trap smash

Metcon

Friends Giving (Time)

you can do this workout with a friend or on your own

Angie’s house

20 pullups

20 push-ups

20 sit-ups

20 squats

Helen’s house

400m Run/Row

21 KBS 53/35

12 pull-ups

Annie’s house

50 DU

50 sit-ups

Fran’s house

21 thrusters 95/63

15 pull-ups

Nancy’s house

400m Run/Row

15 OHS 95/63

Cindy’s house

2 rounds

5 pull-ups

10 push-ups

15 squats

Grace’s house

20 clean and jerks 135/93

Kelly’s house

30 wall balls 20/14

Accessory

TABATA

any piece of cardio equipment (rower, ski erg, bike, DU)

CrossFit Gets A Bad Rap. Here’s Why.


If you want to try CrossFit, don’t venture too far into the dark recesses of Google to get your information.

What you will find is likely to scare you off from ever venturing out to a box to try a WOD for the first time.

That’s because CrossFit gets a bad rap, and we believe it’s due to a fear of the unknown.

Take people who are afraid of turbulence on an airplane, for instance. When the flight gets bumpy, these fearful flyers clutch their armrest and beads of sweat start to pop out of the pores in their skin. Any minute, they think, the plane is going to break in half and plummet to the ground.

But if they took some time to understand what turbulence is (and how non-dangerous it is) we think their fears would be allayed. A pilot trying to handle a plane flying through rough air is like handling a car when you have to drive over large bumps.

And when was the last time you saw a car break in half driving down the road? It rarely, if ever, happens.

If fearful flyers took the time to find legitimate sources to learn about flying, they would be more apt to build up their frequent flyer mileage.

It’s not that different than attempting to find legitimate information about CrossFit.

Those who don’t try it are fearful they will be injured while doing CrossFit, or they will contract a life-threatening disease because CrossFit pushed them past their limits.

But neither of these thoughts are steeped in reality.

We take the health and wellbeing of our athletes very seriously, and we know most other boxes do, too. We won’t let somebody who is out of shape attempt to bench 250 pounds on their first day, nor do we encourage them to push themselves past their physical limits.

CrossFit is a workout built for everybody, and it’s a workout that everybody can do, but only if the athlete takes the time to talk to a knowledgeable source about the pros and cons of CrossFit.

If you rely on what you come across on the web and fail to seek a second opinion, you’re only failing yourself by not allowing your body to become more awesome through a terrific workout.

Interested in seeing what CrossFit is all about? Schedule a free intro today!

11/21/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes cardio

30 pass throughs

3 rounds

5 OHS

5 hang snatch

5 hang clean

5 push press

Mobility

foam roll

Weightlifting

running clock for 22 minutes, the first 11min build to a heavy hang squat snatch then the next 11min build to a heavy hang squat clean

Hang Snatch (1×1)

Hang Clean (1×1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

20 DB push press 50/35

40 DU
pick a DB weight that you could do the first set of 20 push presses UB