2-21-15

2-21-15
Practice Day

A: Handstand (Wall Facing)
Practice for 10 Minutes

B: Metcon (AMRAP - Rounds)
20 Minute AMRAP for Quality Rounds
5 Skin the Cats
10 Bridge Ups
15 Shoulder Dislocates

C: Metcon (No Measure)
Banded Hip Mobs
Banded Shoulder Mod for Lats

Health and Fitness Fact:
Women are four to six times as likely to be at risk of serious knee injuries from running as men, because they tend to have an imbalance in the strength ratio between their quadriceps and hamstrings, which can increase the risk of ACL injuries.

2-20-15

5a class cancelled due to weather.

All- Jefferson and Berkeley county schools are cancelled, therefore the 5a class is cancelled as well.  Please be safe driving.

2-20-15

2-20-15
Practice Day

A: Overhead Squat (3x3x3x3x3x3x3)

B: Barbell Row (8x8x8x8)
Barbell Rests on Floor and with Clean Grip, rowed vertically towards chest

C: Metcon (No Measure)
In pairs, one works, one rests
2 Rounds for Quality
6 Back Extensions
12 Hip Extensions
18 GHD Sit ups
24 Deadlifts

Health and Fitness Fact: Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese. What are you doing to combat this?

2-19-15

2-19-15

Practice Day

A: Reverse Tabata:

Push Ups

Hollow Body Hold

PVC Shoulder to Overhead

BB: 21-15-9 (Time)

Calorie Row

Kb snatch each arm @ 16/12kg

If finished before 7:30:

Continue to complete 15-21 of same movements

Total Time Cap: 15:00

Post which rep scheme completed and weight of kb in notes

C: Thoracic trigger point work

2-18-15

2-18-15
Event Day

A: Metcon (No Measure)

20 Minute AMRAP for Quality
1 minute tissue prep on foam roller (Thoracic spine, Lats)
10 Rib Pulls Each Side
3 Baby Get Ups each side
10 Primal Pull Throughs
6 feet forward, 6 back backward Crab Walk

http://youtu.be/xK84nopYBsQ

http://youtu.be/VXwEp1vvWJ8

B: 100 Pull Ups (Time)
With a running clock, complete 100 pull ups for time.
Scale:
-Bands may be used but no kipping movements while attached to bands
-Jumping from box or stacked plates

Health and Fitness:
Challenge to all athletes at Extreme CrossFit - the next time you just want to sit on your couch and relax, put on your shoes and get outside.  Do Something for yourself and let your body know who's in charge.  Make yourself sweat without the confines of a gym and you'll be a better person knowing you pushed yourself.  Then relax.

UPDATE- Tues 5a class cancelled

Berkeley county schools have been closed for Tuesday, February 17th which means we will not have 5a class.  

Weather pending, Coach Sharon will open the gym at 7a for anyone hoping to get a workout in, but the first organized class time will be 10a.

Weather and Class on 2-17-15

All, 
If County schools are closed before 4:30a we will not have the 5a class. As always, please drive carefully and cautiously. 

Stay tuned to FB, our website and Wodify for annoucements regarding an open gym, if the 5a class does not meet. 

Team Extreme

2-17-15

2-17-15
Practice Day

A: Overhead Squat (4x4x4x4x4x4)
Climbing.  Record Final weight.  Not a 4RM

B: Nancy on Water (Time)
5 Rounds
400m Row
15 OHS
Today is for Quality, not time
-Weight used for today is 50% 1RM

C: Metcon (No Measure)
Upper Body Mod - Address trigger points and soreness with coach for appropriate mobs

Health and Fitness:
"Posterior Chain" is made up of your gluteals, hamstrings, erector spinae (ES) and quadratus lumborum (QL) (lower back).
It is basically all of the muscles that run down the posterior (or rear) of your body and is also one of the most underdeveloped areas on the average gym goers body.

2-7-15

2-7-15
Practice Day
Partner Wod


A: Metcon (AMRAP - Reps) Post scaling to notes
10 minutes to complete 10 reps:
L-sit On Paralettes to Handstand Press
or
10 Minutes to accumulate 3 min
L-sit hold on Paralettes
or
Static Hold on Paralettes
-scale: elevate paralettes so toes can be underneath body for support


B: Metcon (AMRAP - Rounds and Reps) Be sure to record weights used and partner in notes
In Teams of Two, Relay Race for Reps:

AMRAP 15 min
Each person has 1 KB assigned to them by coach between 20kg-8kg
All teams at front entrance, one teammate from each team at a time
-Farmer's Carry both KB to opposite end (in line with 2nd to last oly platform)
-Perform with your assigned KB
20 KB DL
20 Russian KBS
-Farmer's Carry with both KB back to your partner on opposite end of gym
-Repeat until time elapses
-Each person's work down and back counts as a full round


C: Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs
Take your time-
Use lax ball, peanut, foam roller, PVC, Bands and Barbells
Knead tissues like really cold dough

2-6-15

2-6-15
Practice Day

A: Metcon (Weight)
10 Minutes to work on:
Pistol Progressions
 or
5x5 each leg
enter BW into notes with scaling

B: Metcon (AMRAP - Reps)
EMOM x 7 minutes
7 reps C2B
rest 3 min

EMOM x 7 minutes
20 DU
 rest 3 min

EMOM x 7 minutes
max effort Burpees for 40 seconds, rest 20
Enter scaling and total reps of burpees in notes

2-5-15

2-5-15
Practice Day

A: Bear Complex (Time)
With PVC only-
focus on movement quality and efficiency

B: Power Snatch + OHS (12x12x12x12)
From technique Trays set to isolate 2nd Pull

C: Metcon (No Measure)
Banded Shoulder Mob

2-4-15

2-4-15
Practice Day

A: Jerk Balance (10x10x10x10x10)
Back Foot fixed
Front Rack
Drive through using back foot

B: Metcon (AMRAP - Rounds)
20 min AMRAP
400m Run (out back door to 700m and back)
20 Paces - OH DB Walking Lunge @ 15/10#

Only full rounds are counted
Focus on QUALITY movement running and lunging


C: Metcon (No Measure)
Rhomboid smash with foam roller to identify Trigger Points then with Peanut to work them out

2-3-15

2-3-15
Practice Day

A: Halting Snatch Grip Deadlift (4x8)
@ 50-60% 1RM Full Snatch
Pausing for 3 Seconds @Above Knee

B: Metcon (Time)
4 Rounds For Quality
5 Bar Muscle Ups
-Scale High C2B or Ring Row
10 Superman 3 Second Holds
-Put scaling in notes

C: Metcon (No Measure)
4 Rounds PVC Burgener Warm Up

D: Metcon (No Measure)
Hamstring Tissue Smash and Sheer

2-2-15

2-2-15

Deload Week

Event Day

A:

10x10x10x10

Rear Rack Snatch Grip Push Press @ 50-60% OHS 1RM

B:

300 Air Squats for Time

C:

Hip Flexor/adductor Mob

http://youtu.be/XJxSlWO5Ctg