CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

August 20th, 2014

Morning Classes:

Thursday: 9am

Saturday: Rockin the Desert Mud Run - HOPE TO SEE YOUTHERE~!!!

Today's WOD:

A.
Every 2 minutes, for 12 minutes (6 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight 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 9 minutes:
Speed Deadlifts x 4 reps @ same load used last week

D.
3 sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 3 minutes

August 19th, 2014

Morning Classes This Week:

*** YOGA IS CANCELLED THIS MORNING - SORRY FOR ANY INCONVENIENCE, BUT THE INSTRUCTOR WOKE UP SICK THIS MORNING - WE WILL TRY FOR NEXT WEEK ON TUESDAY ****

Tuesday: 8:30am WOD

Thursday: 9am

Saturday: Rockin the Desert Mud Run - HOPE TO SEE YOUTHERE~!!!

Today's WOD:

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 6 sets.

C.
One set of:

Strict Shoulder Press x 10 reps @ 65-70% of 1-RM

D.

Against a 10 minute running clock 2 sets of:
Run 600 Meters
10 Muscle-Ups
Run 600 Meters

If you believe this will take you more than 6-8 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

August 18th, 2014

Morning Classes This Week:

Monday: 9am

Tuesday: 8:30am WOD & 9:30am YOGA (Bring your Own Matt) - First One is Free - Next week will cost $5.00

Thursday: 9am Class

Saturday: Rockin the Desert Mud Run!!! HOpe to see everyone there!

Today's WOD:

A.

 

Every minute, on the minute, for 7 minutes:

Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every 90 Seconds, for 7 sets:

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 8 minutes (4 sets):

Back Squat x 4 reps @ same load used last Monday (80-85% of 1 RM)

D.

For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

LOOK WHO TOOK 1st Place @ The Battle of the Boxes FUN  Division!!!

 

August 15th, 2014

Open Gym Today:

6am , 9am , & 3:30pm-6:30pm

Saturday: WE HAVE 2 Teams Competing @ the Battle of The boxes @ CrossFit Kinnick in Upland!!! All Info can be found here: www.battleoftheboxes.com - Let's go Cheer Everyone On!!!! Fun Division: Sheri, Kasey, Kirk and Jim!!! and Intermediate Division: Katie, Jacob, Carlos and Melissa!!! GOOD LUCK EVERYONE AND GO KICK SOMEBUTT!!!

August 23rd: Don't forget to sign up for the Rockin the Desert Mud run!!! We signed up for the earliest wave time: here is the info you need:

Team Members registration link:

http://excelarace.com/excelarace/index/registration/tid/56
Team Name: CrossFit ti
Team Password: crossfiti
**COME JOIN US _ IT WILL BE FUN!!!!

Today's WOD: (Optional)

A.

Gymnastics Skills Challenge

Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up
3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)
6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

B.

For time:

Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups
Rest until the running clock reaches 15:00, and then…
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

C.

Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders

August 14th, 2014

**MEMEBERSHIP $$ DUE ASAP** - PLEASE!!!

Morning Classes This Week:

Thursday:6am & 9am

Friday: 6am & 9am

Today's WOD:

10 x 2 Minute Rounds for max Calories:

5 Pushups
10 Situps
15 Box Jumps
5 Pushups
10 Situps
15 Box Jumps

Row for Max Calories with what time is left of the 2 minutes!

Rest 2 Minutes Between Rounds


August 13th, 2014

**MEMEBERSHIP $$ DUE ASAP** - PLEASE!!!

Morning Classes This Week:

THURSDAY: 6AM & 9AM

FRIDAY: 6AM & 9AM Open Gym

** TUESDAY - AUGUST 19th - 8:30am WOD Followed By a 9:30am YOGA Session (About an hour session) - First Class is Free - then it will be $3 to $5 Dollars a Person Depending on how many people come and if we like it - it will most likely be every tuesday @ 9:30am - BRING YOUR OWN YOGA MAT!!! Hope to see you there - Should be alot of fun and very beneficial!!!

Today's WOD:

A. Front Squat:

3 @ 60%
3 @ 70%
2 @ 80%
2 @ 85-90%
1 @ 95%

Rest 90 seconds between Sets

B.

Every 90 Seconds For 6 Sets

Power Clean + Hang Squat Clean + Jerk

** 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 – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds

D. (Optional)

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

August 12th, 2014

**MEMEBERSHIP $$ DUE ASAP** - PLEASE!!!

Morning Classes This Week:

Tuesday: 10am

Thursday: 6am & 9am

Friday: 6am & 9am

Today's WOD:

5 rounds for time of:

5 Overhead Squats (135/95)
10 Toes To Bar
15 Dumbbell Hang Squat Clean (35-55 / 20-35)
20 Double Unders (Sub Hurdle Hops)

August 11th, 2014

**MEMEBERSHIP $$ DUE ASAP** - PLEASE!!!

Morning Classes This Week:

Tuesday: 10am

Thursday: 6am & 9am

Friday: 6am & 9am

Today's WOD:

A.
EMOM for 5 Sets of:

High Hang Clean + Power Clean + Clean

Build over the course of the 5 sets.

B.

EMOM:

Back Squat

*Set 1 – 50% x 1 rep
*Set 2 – 60% x 1 rep
*Set 3 – 70% x 1 rep
*Set 4 – 80% x 1 rep
*Set 5 – 90% x 1 rep

C.
EMOM for 5 Minutes of

Speed Deadlifts x 3 reps @ 65%

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.

3 sets for times of:

10 Thrusters (115 / 85 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)  (Arms Parallel to the Floor)
40 Double-Unders
Rest 4 minutes

August 9th, 2014

TODAY: 12pm - BABY SHOWER for Kyle and Chelsey!!! - NO WOD TODAY

Sunday: 10am WOD

August 8th, 2014

Open Gym Today:

5:45am , 9am & 3:30-6:30pm

 

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