CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

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.

July 21st, 2014

Morning Classes This Week:

Tuesday: 10am 
Wednesday: 6am
Thursday: 6am & 10am(Tenative - Possibly 9am instead of 10am but TBA)
Friday: Open Gym 9am

Today's WOD:

A. Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B. Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C. Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D. Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

July 19th, 2014

Beach Day: WOD @ 10AM ish...

State Park beach side of Huntington. .. beach blvd dead ends Into the parking lot... go left and we are all the way down (past the volleyball courts) at lifeguard tower 10 (right across the street from the big power plant...

July 18th, 2014

Today: Open Gym 3:30-6:30pm

SATURDAY:  Beach WOD @ Huntington Beach - WOD @ 10am -  We are planning on being there by 8:30am to get a fire-pit. Beach Blvd Dead ends into the parking lot that we will be at (To the Left) - We will post on Facebook and on here what lifeguard tower we are nearest to once we are down there! Friends and Family Welcome - We will have hamburgers and hotdogs ready to grill - Bring your own drinks / sides or anything else you would like! Also Making Smores for the kiddos in the evening!!!

Today's WOD:

(Optional)

10 Rounds for Time of:

5 Pullups

5 Pushups

 

5 Rounds for time of:

10 GHD Situps

10 Back Extensions

 

2 Rounds for time of:

25 Wallballs (20/14)

25 Box Jumps (24/20)

 

**Rest as needed between Couplets - Post Time of Each Couplet to Results**


July 17th, 2014

Morning Classes:

Thursday: 9am Class!!!
SATURDAY:  Beach WOD @ Huntington Beach - WOD @ 10am -  We are planning on being there by 8:30am to get a fire-pit. Beach Blvd Dead ends into the parking lot that we will be at (To the Left) - We will post on Facebook and on here what lifeguard tower we are nearest to once we are down there! Friends and Family Welcome - We will have hamburgers and hotdogs ready to grill - Bring your own drinks / sides or anything else you would like! Also Making Smores for the kiddos in the evening!!!

Today's WOD:

E.M.O.M. For 20 Minutes:

Odd Minute:

Squat Clean Thruster - Thruster - Push Press - Push Jerk Complex (115/75)

Even Minute:

5 Pullups
3 CTB Pullups
1 Bar Muscle up

** We are Having a Baby Shower ** - Chelsey and Kyle are expecting a little boy!!!

July 16th, 2014

Beach WOD: Saturday July 19th @ Huntington Beach - Birthday Bash / WOD/ Bonfire - Fun times with our CrossFit ti Family in celebration of Rocky's 40th & Shanon's 30th Birthday!!! Hope everyone can make it - Friends and Family all Welcome - and Details Coming in the next 2 days!!!

Morning Classes:
Wednesday: 6am & 9am
Thursday: 9am

Today's WOD:

TBA - Let's have some fun!


July 14th, 2014

Morning Classes This Week

Tuesday: 10am
Wednesday: 6am & 9am
Thursday: 9am

Today's WOD:

"Wyk"

5 Rounds for time of:

5 Front Squats (225/165)
5 Rope Climbs
Run 400 Meters with 45lb Plate

Page 1 of 90

Start
Prev
1

High Desert Rolfing

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