CrossFit Temporary Insanity

10653 G Ave. #301-302

Hesperia, CA 92345

(760) 403-5686

info@crossfittemporaryinsanity.com

March 4th, 2015

**MEMBERSHIP $$ DUE**

MORNING CLASSES:

WEDNESDAY: 9AM & 10:15AM YOGA

** REMEMBER - THURSDAY = CrossFit Open WOD 15.2 - Ideally we will have as many of you go on Thursday Night as possible with the rest going on Friday! Also take into account if you are signed up you need a judge and therefore not everyone can go at once! Re-do's require judging and coordination and time as well so take this into account too and hopefully we can all be One-and-Done!!! Looking forward to having more fun this week!!!

TODAY'S WOD:

A.

Every minute, on the minute, for 12 minutes:

1 Power Snatches (105-135 / 75-95 lbs)

2 Overhead Squats (105-135 / 75- 95 lbs)

3 Strict Handstand Push-Ups

4 Alternating Pistols

B.

3 rounds for time of:

30 Kettlebell Swings (24- 32 / 16- 24 kg)

20 Pull-Ups

C.

Two sets for times:

30 Calories of Rowing

Rest 4 minutes

Treat these as time trials and note your times in case a row for calories appears in the Open.

D.

Three sets of:

Pinch-Grip Farmer’s Walk x 50 Meters

Rest as needed

L-Sit x 30-45 seconds

Rest as needed

March 3rd, 2015

**MEMBERSHIP $$ DUE**

MORNING CLASSES:

WEDNESDAY: 9AM & 10:15AM YOGA

** REMEMBER - THURSDAY = CrossFit Open WOD 15.2 - Ideally we will have as many of you go on Thursday Night as possible with the rest going on Friday! Also take into account if you are signed up you need a judge and therefore not everyone can go at once! Re-do's require judging and coordination and time as well so take this into account too and hopefully we can all be One-and-Done!!! Looking forward to having more fun this week!!!

TODAY'S WOD:

A.

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

Front Squat x 2 reps

*Sets 1-2 – 75-80%

*Sets 3-4 – 80-85%

*Sets 5-6 – 85-90%

 

B.

Every 90 seconds for 12 minutes (8 sets):

Squat Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90

Immediately followed by…

For time:

3 Squat Cleans @ 80-85% of 1-RM

6 Squat Cleans @ 75-80%

9 Squat Cleans @ 70-75%

Use one barbell, change your own weights.

 

C.

For time:

Row 750 Meters (Run 800 Meters)

12 Muscle-Ups

Row 500 Meters (Run 400 Meters)

9 Muscle-Ups

Row 350 Meters (Run 400 Meters)

6 Muscle-Ups

Row 200 Meters (Run 200 Meters)

3 Muscle-Ups

(** Sub for Muscle Ups is Jumping Muscleups / Banded Muscle Ups / or 2 to 1 Sub of Pullups or Ring Rows and Ring Dips)

March 2nd, 2015

** MEMBERSHIP $$$ DUE **

** Amazing job on 15.1 & 15.1a - So proud of everyone!!!

Don't Forget to submit your 15.1 Scores by 5pm Today!!!

Morning Classes This Week:

Monday: 9am

Wednesday: 9am & 10:15am Yoga

TODAY'S WOD:

A.

2 sets, not for time, of:

Legless Rope Climb x 1-2 ascents

Handstand Walk x 10-15 Meters

B.

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

High Hang Snatch + 2 Overhead Squats

Build to today’s heavy, based on feel and mechanics.

C.

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

Back Squat x 3 reps @ 75-80% (based on feel)

D.

Complete as many rounds and reps as possible in 12 minutes of:

50 Double-Unders

15 Burpee Box Jump-Overs (24″/20″)

15 Strict Handstand Push-Ups

February 28th, 2015

Today:


9:30am WOD


February 27th, 2015

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

Saturday: 9:30am WOD

Today's WOD:

(OPTIONAL)

Workout 15.1

9-minute AMRAP:

15 toes-to-bars

10 deadlifts

5 snatches

(M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

(IF YOU DID THIS YESTERDAY, THAN YOU CAN DO YESTERDAY'S TODAY!!!)

February 26th, 2015

For Clarification Purposes: We have normal class today at 3:30pm, The Open announcement is at 5pm but if you need to come to the 4:45 class like normal and get the workout in then that is fine, we just will be a little bit busier than normal watching the open announcement but you are more that welcome to still come and do the workout at 4:45, 6 or 7pm... just fyi though, If you do come between 4:45 and 8pm you will probably be talked into doing the open workout even if you aren't signing up because that is what everyone else will be doing!!!! So just to clarify you can still come to normal times on Thursday's if you need to!!!!

Morning Classes This Week:

THURSDAY: 9:30am!!! (CHANGED FROM 10AM NOW 9:30AM!!!!)

Change to Thursday Schedules For Duration of the Open Listed Below:

GUESS WHAT!!!! CROSSFIT OPEN STARTS TODAY!!!! -  Thursday Night = GO TIME! Get registered @ www.games.crossfit.com - This is fun for everyone to compete on a worldwide scale and see how you compare to other people in your age division / region / how you did compared to last year! Just a fun all around experience so what are you waiting for - Go register!!! We will be doing the Open WOD's on Thursday Nights at the gym! So Thursday schedule will be normal 3:30pm class, but for the next 5 weeks we will have the Open Workouts from 5pm-8pm! Makeups will be on Friday's!! And as always if you can't make any of these times let us know we always have Monday's before 5pm as well!

TODAY'S WOD:

A. Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

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

Strict Shoulder Press x 1 rep @ 101-105%

 

B.

3 Rounds For Time of:

Run 400 Meters

30 Walking Lunges

20 Pushups

10 Back Extensions

February 25th, 2015

Morning Classes This Week:

Wednesday: 9am & 10:15am yoga

THURSDAY: 10am

Change to Thursday Schedules For Duration of the Open Listed Below:

GUESS WHAT!!!! CROSSFIT OPEN STARTS THIS WEEK -  Thursday Night = GO TIME! Get registered @ www.games.crossfit.com - This is fun for everyone to compete on a worldwide scale and see how you compare to other people in your age division / region / how you did compared to last year! Just a fun all around experience so what are you waiting for - Go register!!! We will be doing the Open WOD's on Thursday Nights at the gym! So Thursday schedule will be normal 3:30pm class, but for the next 5 weeks we will have the Open Workouts from 5pm-8pm! Makeups will be on Friday's!! And as always if you can't make any of these times let us know we always have Monday's before 5pm as well!

TODAY'S WOD:

A. 2 Rounds For Time of:

Row 500 Meters

10 Burpee Box Jump Overs (24/20)

20 V-Ups

30 Double Unders

Rest 3 Minutes


B. 3 Rounds For Time of:

10 Sumo Deadlift High Pulls (95/65)

10 Push Press (95/65)

20 Back Squats (95/65)

February 24th, 2015

Morning Classes This Week:

Monday: 9am

Wednesday: 9am & 10:15am yoga

THURSDAY: 10am

Change to Thursday Schedules For Duration of the Open Listed Below:

GUESS WHAT!!!! CROSSFIT OPEN STARTS THIS WEEK -  Thursday Night = GO TIME! Get registered @ www.games.crossfit.com - This is fun for everyone to compete on a worldwide scale and see how you compare to other people in your age division / region / how you did compared to last year! Just a fun all around experience so what are you waiting for - Go register!!! We will be doing the Open WOD's on Thursday Nights at the gym! So Thursday schedule will be normal 3:30pm class, but for the next 5 weeks we will have the Open Workouts from 5pm-7:45pm! Makeups will be on Friday's!! And as always if you can't make any of these times let us know we always have Monday's before 5pm as well!


TODAY'S WOD:

A.

Three sets for times of:

50 Double-Unders

15 Toes to Bar

15 Handstand Push-Ups

Rest 3 minutes


B.

Every minute, on the minute, for 7 minutes:

Snatch x 1.1 @ 80% of 1-RM

(rest 10 seconds between singles)


C.

Four sets of:

Halting Snatch Deadlift + Snatch Pull @ 95-100%

Rest as needed


D.

Three sets of:

GHD Hip Extension x 8 reps @ 4022

Rest 60 seconds

Ring Dips x 15-20 reps @ 10X1 ( Tempo: 1 sec down, explode up, 1 sec at top)

Rest 60 seconds


February 23rd, 2015

Morning Classes This Week:

Monday: 9am

Wednesday: 9am & 10:15am yoga

THURSDAY: 10am

Change to Thursday Schedules For Duration of the Open Listed Below:

GUESS WHAT!!!! CROSSFIT OPEN STARTS THIS WEEK -  Thursday Night = GO TIME! Get registered @ www.games.crossfit.com - This is fun for everyone to compete on a worldwide scale and see how you compare to other people in your age division / region / how you did compared to last year! Just a fun all around experience so what are you waiting for - Go register!!! We will be doing the Open WOD's on Thursday Nights at the gym! So Thursday schedule will be normal 3:30pm class, but for the next 5 weeks we will have the Open Workouts from 5pm-7:45pm! Makeups will be on Friday's!! And as always if you can't make any of these times let us know we always have Monday's before 5pm as well!

TODAY'S WOD:

A. EVERY 2:30 MINUTES:

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101%

*Set 7 – 1 rep @ 100 +

B.

Every minute, on the minute, for 12 minutes:

Clean x 1 rep

Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

 

C.

CrossFit Games Open Event 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat Clean (165/110 lbs)

Jerk (165/110 lbs)

 

D.

Three sets of:

2 minutes of Left Hip Flexor Stretch of Your Choice

2 minutes of Right Hip Flexor Stretch of Your Choice

2 minutes of Thoracic Spine Mobility of Your Choice

CONGRATULATIONS TO ROCKY AND HIS SULTANA WRESTLERS FOR TAKING 2ND PLACE @ THE CIF NORTHERN DIVISION CHAMPIONSHIPS AND SENDING 9 WRESTLERS ON TO THE NEXT ROUND - MASTERS!!! GOOD LUCK BOYS!

February 20th, 2015

TODAY: OPEN GYM 3:30 - 6:30PM

Saturday: 10:30am WOD & 12pm Yoga!

TODAY'S WOD:

(OPTIONAL)

"FILTHY FIFTY"

For time:

50 box jumps, 24-inch box

50 jumping pull-ups

50 kettlebell swings, 1 pood

50 walking-lunge steps

50 knees-to-elbows

50 push presses, 45 lb.

50 back extensions

50 wall-ball shots, 20-lb. ball

50 burpees

50 double-unders

 

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