19.2


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

5 BB FS

5 BB HPC

5 BB FR lunge

5 V-ups

Mobility

banded front rack

banded couch stretch

calf stretch

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

19.2: Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Accessory

TABATA

floor press

low plank march

2/28/2019


Grand Trunk CrossFit – CrossFit

Warm-up

2 minutes shuttles

30 pass throughs

3 rounds

10 CS ATYT

5 BB OHS

5 Hang power snatch

5 BB SGDL

Mobility

pigeon stretch

foam roll

Weightlifting

Snatch (6×3)

every 2 minutes do 3 squat snatches increasing weight starting at 50% building to 75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

MIN 1: DU

MIN 2: Cal Row

MIN 3: KBS 53/35

MIN 4: sit-up

2/27/19


Grand Trunk CrossFit – CrossFit

Warm-up

300 m Row

3 rounds

5 DL

5 good mornings

5 back rack lunges

10 V-ups

Mobility

banded hamstring- on back

BB trap smash

Weightlifting

tempo bench press (5×4)

every 2 minutes

3 sec up/3 sec down, working at 75-80% of your 2 RM, if you did this 2 weeks ago do 80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

9 deadlifts 225/155

12 T2B

Accessory

Handstand Push-ups

AMRAP 5

ME strict HS pushup

Handstand Walk

AMRAP 5

ME distance

2/26/2019


Grand Trunk CrossFit – CrossFit

Warm-up

2 minute shuttles

3 rounds

10 CS snow angels

10 BB Hang Power Cleans

10 ring rows

Mobility

wall hip stretch

partner rig stretch

Gymnastics

work to your level, Ring MU, C2B pullup or pullups

record your total reps

3 rounds

AMRAP 2

rest 1 min

Muscle-ups

Chest-To-Bar Pull-ups

Pull-ups

Metcon

Metcon (AMRAP – Reps)

3 rounds

AMRAP 4

6 bar facing burpees

8 power cleans and jerks 165/125

12 Cal Bike

Rest 2 minutes
choose a weight that you can do the first round UB

The Difference Between CrossFit and Orangetheory


Group fitness training is a highly effective way to train. Two popular methods of group training are CrossFit and Orangetheory Fitness. If you have been trying to find a fitness program to help you get stronger, lose weight, or improve your health and energy you may have had some questions about the program for you. Let’s take a look at some of the facts about CrossFit and Orangetheory Fitness to help you make an informed decision on these training options.

A key difference

One of the key differences to know between CrossFit and Orangetheory is that CrossFit gyms are affiliated and Orangetheory is a franchise. CrossFit affiliation means that the location and it’s coaches are certified in the CrossFit Methodology, the workouts, class structure, and equipment used is dictated by the individual owner. Orangetheory Fitness is a franchise so workouts, equipment, and class structure will be standardized amongst locations.

The Movements

CrossFit places an emphasis on functional movement and work capacity. Functional means movements that transfer over to everyday life, using your body to perform the movement it is capable of. Work capacity means being able to perform a certain body of work in a given amount of time. This requires you to standardize movement and lets you measure where progress. If you used to be able to perform 15 pushups in one minute and now you can perform 22 pushups in a minute you improved your work capacity.

CrossFit combines gymnastics, weightlifting, powerlifting, strongman, monostructural (run/row/bike), and calisthenics movements in a variety of combinations. The program will generally reflect the style and background of what the gym owner is most comfortable teaching and believes will achieve the best results. For this reason you can witness unique fitness programming at each gym that you attend. You will learn the foundational movements CrossFit teaches like squatting and pressing. The great thing about CrossFit is that each movement and workout can be tailored to fit your unique needs. If a movement is outside your comfort zone then your coach can provide you with an alternative movement that replicates the movement pattern, but may be lighter weight or less technically demanding. Each individual in the class will get a similar result from the workout even though they have a wide range of strength and ability levels. Everyone moves forward together.

Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.  

-Greg Glassman, Founder of CrossFit

Orangetheory Fitness incorporates a combination of movements into their classes as well. Participants will run, row, and perform some light resistance training or calisthenics in a high intensity circuit style. You will generally not lift heavy weights and more emphasis is placed on the cardio component in these classes.

We have a walker category, jogger category, and runner category. With this language I eliminated that fear people have when they walk in like, “oh no I’m not going to fit in.”

-Ellen Latham, Founder of Orangetheory Fitness

Class Structure

A CrossFit class generally consists of a discussion of the days workout and group introduction, a group warm-up, a strength or skill component, a metabolic training component known as the “workout of the day” or “WOD”, and a cool down or stretching session. These sessions are usually an hour long and are always lead by a coach who is certified by CrossFit.

Often times the gym will utilize specific programs designed to improve your strength in a particular lift or muscle group. Improving strength in compound lifts like the squat and deadlift recruits more high threshold motor units and is the most effective way to get stronger. This is a huge area where CrossFit differs from many other popular fitness programs. To truly perform at high intensity the workout must be designed for you to maintain intense effort in a single bout or multiple efforts with rest in between. The longer the duration of the exercise the less intensity you will be able to maintain.

Many programs just keep you moving for long lengths of time that merely grind you down. You might get sore or sweaty but you don’t improve in any measurable way. Learning how to safely and effectively lift heavy loads is a great way to improve muscle mass, burn fat, and build strong bones and joints. You should leave your workout feeling empowered to take on other tasks in your life.

Orangetheory utilizes heart rate monitors to keep you aware of your metabolic output. Your heart rate corresponding with an intensity zone is displayed for you to view. Each class will have you spend time exercising in different zones. Measuring your exertion allows you to improve your fitness if you are able to manage your heart rate in set zones for set durations of time. Similar to CrossFit you will spend time performing a warm-up, both strength training and cardio elements, and a cooldown. More emphasis is placed on the heart rate to achieve a cardiovascular response.

Cost

When it comes to your health the cost of a fitness program is always a great investment. CrossFit is usually purchased as a monthly membership with common options being unlimited classes or 3x per week. The cost typically ranges between $100-$250 with the biggest factors being what the gym offers balanced with cost of living in the area. You can usually begin with a free trial or consult to see how well you like it. The coaches will want to meet you to learn about your goals and any concerns you may have before you begin so they can set you up for success.

Orangetheory Fitness is a more informal process. You can purchase memberships for 4 times, 8 times, or unlimited classes each month with prices ranges from $59-$159.

Summary

Both CrossFit and Orangetheory Fitness are popular ways to train. In CrossFit you can expect more specific programming, a tighter community, and a great focus on strength development and functional training. Orangetheory Fitness is a bit more of a generic way to train and you can expect an upbeat cardio training session with less focus on weight training. Finding a gym that meets your specific needs is the key. A great coach is going to ask you about your goals, injuries, and experience levels. It’s all about finding a program that fits into your budget and lifestyle and most importantly delivers the results you want!

If you want to try CrossFit, schedule a free, no-sweat intro today!

2/25/2019


Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal bike

then

3 rounds

10 CS WY’s

10 BB OHS

20 lateral hops

Mobility

couch stretch

banded shoulder

Weightlifting

Tempo Back squat

3 sec down/2 sec up

using your 1RM BS do

5@65%

5@65%

4@70%

3@75%

3@75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

12 hang power snatch 95/65

15 HSPU

18 box jump over 24/20

2/23/2019


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch

3@60%

3@65%

3@70%

2@75%

2@80%

2@85%

2@90%

Weightlifting

Clean

3@60%

3@65%

3@70%

2@75%

2@80%

2@85%

2@85%

Weightlifting

Shoulder Press (5-5-5)

70%

19.1


Grand Trunk CrossFit – CrossFit

Warm-up

200m row

then

3 rounds

5 wall balls

5 DB bent over row

5 DB thrusters

Mobility

wall hip stretch

banded shoulder

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Accessory

3 rounds

10-15 GHD situps (depending on ability)

10-15 GHD hip extension

superset

2/21/2019


Grand Trunk CrossFit – CrossFit

Warm-up

90 second shuttles

3 rounds

10 CS snow angels

10 lunges

10 ring rows

Metcon

Mobility

quad smash, trap smash

Metcon (AMRAP – Reps)

AMRAP 5

KB turkish get-up 53/35

Metcon

Metcon (Time)

4 rounds

1 MIN Bike

5 strict pullups

10 push-ups

1 MIN Row

15 Ab mat situps

20 air squats

Check Your Preconceived Notions About CrossFit At The Door


We know what you’ve heard.

CrossFit is going to lead to life-long injuries, give you rhabdomyolysis, and force you to take part in some strange ritual to initiate you into the cult that is CrossFit.

Say goodbye to friends and family because once you go CrossFit, you never go back.

Did we capture all of that? Any other myths we missed?

When you don’t understand something, it’s easy to default to the worst possible scenario before taking the time to learn the truth.

And the truth with CrossFit is that you are never going to give it a real, honest try if you continue to let your pre-conceived notions about the sport limit you from getting in the best shape of your life.

Not every person who does CrossFit can bench 350 pounds or squat 250. Those who can are at the top of the ladder when it comes to being fit, and CrossFit is another way for them to hone their skills and work their bodies into the shape they want it to be in.

For everyone else, we can make the workout into something that fits your fitness level in life. Our members range from 18 to 80, so there is no level of fitness we haven’t encountered.

Of course, if you haven’t been to the gym in years, maybe CrossFit isn’t the best way to get back into shape, but that doesn’t mean you shouldn’t seek us out. You don’t have to jump in feet first to get the experience of CrossFit.

Some boxes, like ours, run boot camps for members who want to lather up a good sweat, but might be intimidated to throw weights around. Our boot camp focuses on body weight movements that are easy to do for those who are wading back into the waters of fitness, if you will.

You can also schedule a 1-on-1 with a coach to go over your goals for fitness while being completely honest with the coach as to how comfortable you are with trying CrossFit. It’s very intimidating for somebody to try something different, so we want to make you as comfortable as possible when you come through the door for the first time.

Speaking of that front door, it’s always open, even if you’re not a member.

We host many who want to drop in and try a WOD before they commit, or just want to watch and see how it’s done before taking that next step of signing up for a monthly membership.

You shouldn’t have to sign up for something without trying it first. We believe, however, that once you do try it, you’ll want to come back on a regular basis to get in great shape.

So, the next time somebody tries to tell you CrossFit isn’t what they think it is, ask them if they have any idea what it’s all about.

If not, maybe it’s time to try it for yourself.

Interested? Schedule a one-on-one session today