CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

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

 

November 13th, 2014

Morning Classes:

Thursday: 9am

Friday: 9am Open Gym

Saturday: 2pm

Today's WOD

A.

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

High Hang Clean + Hang Clean + Clean

Drop after each clean and reset into a good position for the next rep.

B.

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

Front Squat

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-6 – 1 rep @ 92-95%

C.

Complete as many rounds and reps as possible in 4 minutes of:

Double-Unders x 20 reps
Kettle Bell Swings x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 4 minutes of:

Man-Makers x 5 reps
Back Extensions x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 4 minutes of:

Toes to Bar x 5 reps
Pullups x 10 reps

November 12th, 2014

Morning Classes:

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

Thursday: 9am Class

Friday: 9am Open Gym

TODAY'S WOD:

A.

3 sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds)

L-Seated Legless Rope Climb

(accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)

B.

Every 2 Minutes

Bench Press

*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 8 reps @ 75%

C.

Every 4 minutes, for 12 minutes (3 sets) of:

Row 500 Meters
10 Burpees Over the Bar
10 Push Press (115/75 lbs)

 

November 11th, 2014

Today: VETERAN'S DAY: 9AM Class & 5:30pm Class ONLY!!!!

Morning Classes This Week:

Tuesday: 9am Class

Wednesday: 9am Class & 10:15am Yoga

Thursday: 9am Class

Friday: 9am Open Gym

TODAY'S WOD:

“Armistice”

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

About "Armistice" -- Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

  • The 11-based rep scheme represents the rich history of Veterans Day.
  • The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
  • The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
  • Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

November 10th, 2014

Morning Classes This Week:

Tuesday: 9am Class
Wednesday: 9am Class & 10:15am Yoga
Thursday: 9am Class
Friday: 9am Open Gym

TODAY'S WOD:

A.

Every two minutes, for 10 minutes (5 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.

B.

Every 2 minutes, for 6 minutes (3 sets):

4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang)

C.

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 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%

D.

3 Sets of:

45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)

Bent-Over Barbell Row x 8-10 reps @ 21X0

Glute-Ham Raises x 6-8 reps @ 3011

This is exactly the same as last week…be better this week.

** CONGRATULATIONS TO EVERYONE WHO COMPETED THIS WEEKEND! EVERYONE DID AMAZING AND THANK YOU TO EVERYONE WHO CAME OUT AND SUPPORTED!!! IT WAS AN AMAZING DAY WATCHING EVERYONE GIVE 110% - CAN'T WAIT FOR THE NEXT ONE!

 

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