CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

november 26th, 2014

YOGA IS CANCELLED THIS MORNING!!!!! SORRY!!!!

 

9am Class is still a go!!!!

November 26th, 2014

Morning Classes This Week:

Wednesday: 9am Class & 10:15am Yoga ($5 BYOM)

Thursday: 8am Turkey WOD - ONLY TODAY!!!! Happy Thanksgiving!!!

Friday: 10am Class Only Today!!!

TODAY'S WOD:

Deadlift:

5-4-3-2-1

Then 3 Rounds For Max Reps:

1 Minute @ Each Station:

Tire Flips

Sled Push

Sled Pull

Farmer's Carry

Overhead Backwards Ball Throws

Rest 1 Minute

 

November 25th, 2014

Morning Classes This Week:

Monday: 10am Class

Tuesday: 9am Class

Wednesday: 9am Class & 10:15am YOGA ($5 BYOM)

Thursday: 9am Turkey WOD - ONLY TODAY - Happy Thanksgiving!!!!

Friday: 10am Class ONLY Today!!!!

TODAY'S WOD:

A.

Every minute, on the minute, for 6 minutes:

Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85

(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B.

Every 2 minutes, for 14 minutes (7 sets):

Clean x 1 rep

Loading per set (by %): 60, 70, 75, 80, 85, 90, 95-98

C.

Every minute, on the minute, for 18 minutes:

Minute 1 – 20 Jumping Lunges with Barbell (75/55)
Minute 2 – 15 Unbroken Wall Ball Shots (20-25/14-20 lbs)
Minute 3 – 10 Toes to Bar

D.

3 Sets of:

Seated Leg Curls With Bands x 12-15 reps
Rest as needed

November 24th, 2014

Morning Classes This Week:

Monday: 10am Class

Tuesday: 9am Class

Wednesday: 9am Class & 10:15am YOGA ($5 BYOM)

Thursday: 9am Turkey WOD - ONLY TODAY - Happy Thanksgiving!!!!

Friday: 10am Class ONLY Today!!!!

Today's WOD:

A.
3 sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
Rest 90 seconds

B.
Bench Press Every 2 Minutes:

*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 8 reps @ 75-78%

C.
Two sets for max reps of:

4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups

Rest 3 minutes

Make the ring dips legit – elbow fully extended and hold for a count of “one-one thousand”. I care about you improving by performing the movement correctly and emphasizing the proper range of motion and tempo; if that means your score doesn’t look very impressive, I am fine with that.

November 21st, 2014

9am-12pm Open Gym Today!!! & 3:30-6:30pm Open Gym!

Saturday: 10am WOD

TODAY'S WOD:

(Optional)

20 Minute AMRAP OF:
50 WALLBALLS (20/14)
50 DOUBLE UNDERS
40 BOX JUMPS (24/20)
40 TOES TO BAR
30 CTB PULLUPS
30 Bar-Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

** LIVESORE SPONSORED ATHLETE NOW!!! - SUPER EXCITED FOR THIS JOURNEY AND WANT TO SAY THANK YOU TO EVERYONE WHO HAS ALWAYS BEEN THERE TO SUPPORT ME AND GET ME WHERE I AM TODAY!!! LOVE ALL OF MY CROSSFIT TI FAMILY AND COULDN'T ASK FOR A BETTER ONE! SPECIAL THANKS TO A CERTAIN SOMEONE WHO WANTS TO REMAIN ANNONYMOUS - BUT YOU KNOW WHO YOU ARE AND THANK YOU FOR EVERYTHING! #LIVESORE #EMBRACETHEPAIN


November 20th, 2014

Morning Classes:

Thursday: 8am Class & 9am Yoga ($5 BYOM) & 10am Open Gym!!!

Friday: Open Gym 8-11am & Normal Afternoon Open Gym (Just in case you were wondering)

Saturday: 10am WOD

TODAY'S WOD:

A.
Every two minutes, for 6 minutes (3 sets):

Muscle Snatch x 1 rep

(building over the course of the 3 sets to a heavy single)

immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Power Snatch x 1 rep

(building over the course of the 3 sets to a heavy single)

immediately followed by…

Every two minutes, for 6 minutes (3 sets):

Snatch x 1 rep

(building over the course of the 3 sets to a heavy single)


B.

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

Back Squat

*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 4 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 reps @ 90%

C.

Complete as many rounds and reps as possible in 8 minutes of:

6 Hand Release Pushups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

November 19th, 2014

Morning Classes:

Wednesday: 9am Class Now!!!
Thursday: 8am Class & 9am Yoga ($5 BYOM) & 10am Open Gym
Friday: Open Gym 8am-11am

Today's WOD:

5 Sets of Clean & Jerk x 1.1.1

Then:

EMOM for 15 Minutes:

1st Min: Row 150 Meters
2nd Min: 7-10 Handstand Pushups
3rd Min: 30 Double Unders

 

November 18th, 2014

Morning Classes:

Tuesday: 9am Class

Thursday: 8am Class & 9am Yoga ($5 BYOM) & 10am Open Gym

Friday: 8am-11am Open Gym

Today's WOD:

A.

2 sets of:

60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B.

Take 10 minutes to build to a heavy-ish Clean,
and then…

C.

Every 4 minutes, for 24 minutes (6 sets):

Run 400 Meters
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 105 + 115 + 115 + 125 + 0 (FAIL) + 120 = 675). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

D.

Three sets, not for time, of:
GHD Hip Extension x 8 reps (Go Down Slow, Pause at the top)
GHD Sit-Ups x 15 reps
Rest as needed

November 17th, 2014

 

Morning Classes This Week:

Monday: 10am Class

Tuesday: 9am Class

Thursday: 8am Class & 9am Yoga $5 BYOM (Can Stay after @ 10 also for Class if need to)

Friday: Open Gym 8-11am

TODAY'S WOD:

A.

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

Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 6 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):

Back Squat

*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%

C.
3 rounds for time of:

3 Muscle-Ups
6 Shoulder to Overhead (135 - 185/ 95 -135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

D. EXTRA CREDIT:

Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

November 14th, 2014

9am & 3:30-6:30pm Open Gym Today!!!

Saturday: Changed to 12pm WOD!!!!!

TODAY'S WOD:

"Benchmark Friday"

Must pick a named WOD!!!

(Optional)

"Wandering Diane"

21-15-9 Reps For Time of:

Deadlifts (225/155 - 185)
Meters Handstand Walking

 

Page 1 of 100

Start
Prev
1

High Desert Rolfing

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