CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

August 2nd, 2014

Today: 5pm WOD

Sunday: 9-11am Open Gym

 

August 1st, 2014

All classes cancelled today!

Saturday: 5pm WOD
Sunday: Open Gym 9-11am

 

July 31st, 2014

Morning Classes:

Today @ 9:30am (THURSDAY)

FRIDAY: ALL CLASSES CANCELLED

Saturday & Sunday - WOD Time TBA TOMORROW!!!

** Everyone was invited to Kyle and Chelsey's Baby Shower At the Gym on August 9th @ 12pm - Invitiation Picture was on the website and is posted in the gym!!!

** PLEASE RSVP to Chelsey if you know you are coming so they can get a head count!!! 618-614-8815

TODAY's WOD:

4 Rounds of:

Against a 4 minute running clock, complete:

25 Kettlebell Swings (32kg / 24 kg)
400 Meter Run
Double-Unders x Max Reps
(Sub = Singles or Hurdle Hops Your choice)

Rest 4 minutes between sets

July 30th, 2014

Morning Classes:

Wednesday: 9am

**FRIDAY - WE ARE CLOSED - We will have a class on Saturday and Sunday instead - Times TBA

Today's WOD:

A.

Four sets of:

Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Monday.
Finding your results in the blog comments is easy, just click on your name and it will pull up any of your previous entries.

B.

Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

C.

Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 3-5% more than you used last Monday

D.

Four sets of:

Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds

 

July 29th, 2014

Morning Classes This Week:

Monday: 9am

Tuesday: 6am & 9am

Wednesday: 9am

**FRIDAY - WE ARE CLOSED - We will have a class on Saturday and Sunday instead - Times TBA

Today's WOD:

A.

For max reps:

30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Handstand Walk (for max distance)
Rest 30 seconds
45 Seconds of Muscle-Ups
Rest 15 seconds
45 Seconds of Toes to Bar
Rest 15 seconds
45 Seconds of Handstand Walk (for max distance)
Rest 15 seconds
60 Seconds of Muscle-Ups
60 Seconds of Toes to Bar
60 Seconds of Handstand Walk (for max distance)

Note results as in the following example:

30s = 12/19/40 feet
45s = 11/21/35 feet
60s = 9/24/55 feet

B.

“Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then…

C.

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

 

July 28th, 2014

Morning Classes This Week:

Monday: 9am

Tuesday: 9am

Wednesday: 9am

**FRIDAY - WE ARE CLOSED - We will have a class on Saturday and Sunday instead - Times TBA

TODAY'S WOD:

A.
Five sets of:
Front Squat x 2 reps
Loads per set (by %): 60, 70, 80, 85, 90
B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Build to today’s heaviest set.
C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

 

 

July 25th, 2014

Open Gym Today: 9am & 3:30-6:30pm
Saturday: 10am Class

Today's WOD:

(Optional)

For Time:

30 Thrusters (95/65)
20 GHD Situps
Run 400 Meters
20 Thrusters (115/80)
30 GHD Situps
Run 400 Meters
10 Thrusters (135/95)
40 GHD Situps
Run 400 Meters

 

July 24th, 2014

Morning Classes:

Thursday: 6am & 9am!!!
Friday: 9am Open Gym
Saturday: 10am Class

Today's WOD:

If you have been here Mon-Wed - Then: 
A.
Ten sets of:
Row or Run 150 meters @ 50-60% effort
Row or Run 150 meters @ 80-90% effort
Rest 60 seconds

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

**IF YOU HAVE NOT COME IN MON - WED CONSISTENTLY THEN:
Pick 1 Strength Session you missed from this week &:

3 Rounds for Time of:
10 Pushups
20 KB Swings
Run 200 Meters

July 23rd, 2014

Morning Classes:

Wednesday: 6am
Thursday: 6am & 10am (Or 9am TBA Tonight!!!)
Friday: 9am Open Gym

Today's WOD:

A.
15 Minute EMOM:
High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.
EMOM:
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
AMRAP in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

D. (OPTIONAL)
3 sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

July 22nd, 2014

Morning Classes This Week:

Tuesday - 10am
Wednesday - 6am 
Thursday: 6am & 10am (Maybe 9am instead - TBA)
Friday: 9am Open Gym


TODAY's WOD: (A little different formatting than usual - we are trying out CrossFit Invictus' Competition Training Cycle to see if we like it and making some tweaks as needed for our gym - Let's have some fun!!)

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85

C.
Every 5 minutes, for 20 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (55/35 lbs)
20/15 Ring Dips (ladies, 15 reps)

Note times for each set, and any modifications.

D. (OPTIONAL - IF YOU WANT TO STAY OVER TIME-WISE)
Strict Shoulder Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Page 1 of 91

Start
Prev
1

High Desert Rolfing

Mobility WOD
CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit