CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

September 19th, 2014

Morning Classes:

FRIDAY: 9am Open Gym & 3:30-6:30pm

Today's WOD: (Optional)

LURONG LIVING WOD #2:

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:

Ground to Overhead (G2OH)

Bar Facing Burpees

Level III (3)

20 G2OH- 95/65 lbs
7 Bar Facing Burpees
15 G2OH- 135/85 lbs
7 Bar Facing Burpees
10 G2OH- 155/105 lbs
7 Bar Facing Burpees
5 G2OH- 185/135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225/155 lbs

Level II (2)

20 G2OH- 65/45 lbs
7 Bar Facing Burpees
15 G2OH- 75/55 lbs
7 Bar Facing Burpees
10 G2OH- 95/65 lbs
7 Bar Facing Burpees
5 G2OH- 135/95 lbs
7 Bar Facing Burpees

AMRAP G2OH- 155/105 lbs

Level I (1)

20 G2OH (Med Ball)- 20/14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45/35 lbs
7 Bar Facing Burpees
10 G2OH- 65/55 lbs
7 Bar Facing Burpees
5 G2OH- 95/65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115/85 lbs

September 18th, 2014

Morning Classes:

Thursday: 9am Class!!!

Friday: 9am Open Gym

TODAY'S WOD:

A.

Every 2 minutes, for 12 minutes (6 sets):

Clean x 1.1

(Rest 10 seconds between singles)

(2 cleans = 10 seconds between them = Full Squat Clean)

Build over the course of the 6 sets.

B.

Every minute, on the minute…

Back Squat

*Set 1 – 60% x 1 rep
*Set 2 – 70% x 1 rep
*Set 3 – 80% x 1 rep
*Set 4 – 85% x 1 rep
*Set 5 – 90% x 1 rep

C.

Every minute, on the minute, for 8 minutes:

5 Deadlifts + 5 Bar-Facing Burpees

Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks with the speed deadlifts. Goal is to accumulate volume in a manner that does not wreck you.

D.

2 rounds for time of:
Run 800 Meters
100 Double-Unders (sub = 50 hurdle hops)
10 Thrusters (175/115 lbs) (135/95) (105/75) (SHOULD BE HEAVY!!!)
Rest 3 minutes

September 17th, 2014

Morning Classes:

Wednesday: 9am WOD & 10am YOGA!!! Bring your Own Mat - $5 per person!

Friday: 9am Open Gym

Saturday: Kristin & MaryLou Compete @ The Dynamic duo in Long Beach!!!

TODAY'S WOD:

A.

Every minute, on the minute, for 9 mintues:

Minute 1 – Strict Muscle-Up x 1-4 reps

(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)

Minute 2 – Handstand Walk x 15-20 Meters

Minute 3 – Unbroken Double-Unders x 50 reps


B.

Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep

Build up to today's Heavy Set

C.Every 90 Seconds:
Strict Overhead Press
* Set 1 – 5 reps @ 80% 
* Set 2 – 4 reps @ 85%
* Set 3 – 3 reps @ 90%
* Set 4 – 2 reps @ 95%

D.
Every 6 minutes, for 18 minutes (3 sets of)
Row 500 Meters or Run 400 Meters
10/8 Muscle-Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

September 16th, 2014

Morning Classes This Week:

Tuesday: 10am Class

Wednesday: 9am Class & 10am Yoga

Friday: 9am Open Gym

Saturday: Kristin and MaryLou aka: Paleo Liscious -  Compete @ the Dynamic Dup In long Beach info can be found here:  http://www.legendarycompetitor.com/events/dynamic-duo-2

TODAY'S WOD:

Lurong Living Challenge WOD # 1:

13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.
  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups
  • 1 Minute Rest
  • 2 Minutes of Back Squats
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead

Level 1: Chest To Bar Pullups / (165/115) / (135/95)
Level 2: Pullups / (115/80) / (95/65)
Level 3: Jumping Pullups / Air Squats / (65/45)




September 15th, 2014

Morning Classes This Week:

Monday: 9am Class

Tuesday: 10am Class

Wednesday: 9am Class & 10am Yoga

Friday: 9am Open Gym

Saturday: Kristin and MaryLou aka: Paleo Liscious -  Compete @ the Dynamic Dup In long Beach info can be found here:  http://www.legendarycompetitor.com/events/dynamic-duo-2

TODAY'S WOD:

WARMUP:
5 Mins: Jump Rope / Run / Row or all 3 - Total of 5 Mins
5 Mins: DROM - Mobility (GET MOVING !!!)

A.

Every 2 Minutes for 5 sets of: (10 Mins)

Front Squat x 2 reps

Build over the course of the five sets to today’s heavy double.

B.

Every 90 seconds, for 6 Sets:

Snatch x 1 rep

Increase Weight Each Set - Should End Heavy!

C.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 5 reps (Heavy)

D.

8 Minute AMRAP of:

10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

 

September 14th, 2014

8am WOD today

September 12th, 2014

9am Open Gym Today as Well as 3:30 - 6:30pm!!!
SUNDAY - WOD -  Time TBA!!!

TODAY'S WOD:

BENCHMARK FRIDAY!!!!

Must Pick a Girls Named WOD this week!!!!

(Optional)

GRACE:

30 Reps for Time of:
Clean & Jerk (135/95)


September 11th, 2014

Morning Classes:

Thursday: 10am
Friday: 9am Open Gym

TODAY's WOD:

9/11 Tribute Hero WOD:

(REMEMBER - THIS CAN BE SCALED - RUNNING and ROWING Can be Shortened and of course #'s )

For Time:

Run or Row 2001m (1.25 Miles)

11 Box Jumps (30/24″)
11 Thrusters (125/85#)
11 Burpee C2B Pull Ups
11 Power Cleans (175/125#)
11 Handstand Push Ups
11 Kettlebell Swings (70/55#)
11 Toes-to-Bar
11 Deadlifts (170/120#)
11 Push Jerks (110/75#)

Then, Run or Row another 2001m (1.25 Miles)

The WOD itself is completely symbolic of 9/11:

– The 2001M row or run represents the year the attack took place.
– The 11 Reps of 9 exercises represent the date.
– The 125 lb Thrusters represents the number of deaths that occurred at     the Pentagon.
– The 175 lb Power Clean symbolizes AA Flight 175 that hit the South          Tower.
– The 170 lb Deadlift is symbolic of Flight 77 + Flight 93 combined.
– The 110 lb Push Jerk represents the number of floors in each tower of       the World Trade Center.

 

NEVER FORGET.

 

****WE ARE GOING CAMPING ON Thursday October 23rd - Sunday October 26th, In Big Bear @ Pineknot Campground - Reservations Can and Will Need to Be Made ASAP if you Plan on joining us!!! Everyone is invited and you will need to make your own reservations @ Recreation.gov - We are staying in Site 35 (Right at the beginning of the campground next to sites 34 , 33, 1,2,3,5,6,7 ) - Many people won't be able to come up until Friday night which is fine - make reservations asap ... Tents / Trailers - Whatever you want is great!!! We plan on doing a Workout one of the days - and plan on hanging out playing ladder golf / horseshoes  etc and relaxing in the beautiful mountains!!!! - Reservations fill up fast so don't delay!!!!!

September 10th, 2014

****WE ARE GOING CAMPING ON Thursday October 23rd - Sunday October 26th, In Big Bear @ Pineknot Campground - Reservations Can and Will Need to Be Made ASAP if you Plan on joining us!!! Everyone is invited and you will need to make your own reservations @ Recreation.gov - We are staying in Site 35 (Right at the beginning of the campground next to sites 34 , 33, 1,2,3,5,6,7 ) - Many people won't be able to come up until Friday night which is fine - make reservations asap ... Tents / Trailers - Whatever you want is great!!! We plan on doing a Workout one of the days - and plan on hanging out playing ladder golf / horseshoes  etc and relaxing in the beautiful mountains!!!! - Reservations fill up fast so don't delay!!!!!

Membership $$$$ DUE - PLEASE!!!!!!

Morning Classes:

Wednesday: 6am & 8am WOD & Tenative Yoga Class @ 9:30am **PLEASE CHECK WEBISITE PRIOR TO COMING FOR ANY CANCELLATIONS ** -Bring Your Own MAT!!!!! Possible 10:30am WOD after Yoga if Yoga is a go!!!

Thursday:10am

Friday: 9am Open Gym & 3:30-6:30pm

TODAY's WOD:

For Time:

Run 400 Meters

21 Wallballs
21 Situps

Run 400 Meters

15 Wallballs
15 Situps

Run 400 Meters

9 Wallballs
9 Situps


 

September 9th, 2014

****WE ARE GOING CAMPING ON Thursday October 23rd - Sunday October 26th, In Big Bear @ Pineknot Campground - Reservations Can and Will Need to Be Made ASAP if you Plan on joining us!!! Everyone is invited and you will need to make your own reservations @ Recreation.gov - We are staying in Site 35 (Right at the beginning of the campground next to sites 34 , 33, 1,2,3,5,6,7 ) - Many people won't be able to come up until Friday night which is fine - make reservations asap ... Tents / Trailers - Whatever you want is great!!! We plan on doing a Workout one of the days - and plan on hanging out playing ladder golf / horseshoes  etc and relaxing in the beautiful mountains!!!! - Reservations fill up fast so don't delay!!!!!

Membership $$$$ DUE - PLEASE!!!!!!

Morning Classes:

Wednesday: 6am & 8am WOD & Tenative Yoga Class @ 9:30am **PLEASE CHECK WEBISITE PRIOR TO COMING FOR ANY CANCELLATIONS ** -Bring Your Own MAT!!!!!

Thursday: 10am

TODAY's WOD:

21-15-9 Complex

For time:

8 deadlifts, (135-155/95-105)

7 cleans,  (135-155/95-105)

6 snatches, (135-155/95-105)

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts,

5 cleans,

4 snatches,

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts,

3 cleans,

2 snatches,

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups

 

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