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7/3/17 – 7/8/17

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Monday

Strength 

EMOM 8

E: Max Stone 2 Shoulder 45s

O: Max Pull Ups 45s

WOD

5 RFT

Run 400m

25 Push Ups

*vary push up style ea round

 

Tuesday

GYM CLOSED IN OBSERVATION OF INDEPENDENCE DAY

 

Wednesday

Find 1RM Squat Clean

 

Thursday

Strength 

3 Rep TnG Power Snatch

WOD

Power Amanda

For Time

9-7-5

Power Snatch  135/95

Muscle Up

 

VWOD

A

!10

BB Hip Bridges

Box Jump

 

B1)5 x 20 Seated Band Row

B2)5x 20 Standing Upright Row

 

C1)100 Band Curls

C2)100 Band Tri Ext

 

D1)4×15 Plate Front Raise

D2)4×15 Band Lateral Shoulder Raise/arm

 

10 Rounds Tabata

E1)Mtn Climbers

E2)Bicycle Crunches

 

Friday

WOD

2 RFT

100 Double Unders

75 Russian KB Swings 53/35

50 Ab Mat Situps

THEN

Strength

3×10 Single Arm KB Bench Press

 

Saturday

30 Min

Run 2 Miles

AMRAP w/Remaining Time

9 Power Cleans 135/95

6 S-2-OH

3 Front Squats

6/5/17-6/10/17

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Monday
For Time
Teams of 2
125 WB Shots 20/14
100 Burpee Box Jumps 24/20
75 Power Cleans 135/95
50 Front Squats
25 Strict Pull Ups

Tuesday
Strength
15 Min Work Up to Heavy 5R Deadlift

WOD
Diane
21-15-9
Deadlift 225/135
Handstand Push Ups

Wednesday
Strongman
Stone-2-Shoulder

WOD
EMOM14
Odd: 45s| Heavy Alt DB Push Jerks
Even: 45s | Stone-2-Shoulder

 

AFTERBURN

AMRAP25
Run 800m
100 Double Unders
50 KB Swings

Thursday
CrossFit Total
3 Attempts At Each To Find Max
Back Squat
Strict Press
Deadlift

___

VWOD

Superset 1
3×15 BB Step Up ea/leg
3×20 Romanian Deadlift

Superset 2
3×15 Decline Box Pull Up
3×20 Band Upright Row

3×10 Arnold Press
8 Rounds Tabata Weighted Planks

 
Friday
WOD
AMRAP 15
Max Snatches 75/55
Run 200m

Cash Out 100 Hanging Knee Raises

 
Saturday
Teams of 2
For Time
Fran
21-15-9
Thrusters 95/65
Pull Ups
-THEN-
Run 1 Mile
-THEN-
Double Isabel
60 Snatches 135/95

5/22/17 – 5/27/17

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Monday 

Karen

For Time

150 WB Shots 20/14
Cash Out – Midline Work

 

Tuesday

Accessory 

3×10 Banded KB Swings

 

WOD

EMOM15

Min 1) 40s Max Lateral Burpees Over Bar

Min 2) 40s Max Rep Power Snatch 75/55

Min 3) 40s Max Rep Toes-2-Bar

 

Wednesday

Team McGhee

AMRAP 30

5 Deadlifts 275/195

13 Push Ups

9 Box Jumps

Partners will ALT after completing one round of McGhee

 

Thursday

WOD

14 Rounds

Every 1 Min

Max Effort 50yd Sprint

 

Strength

5×5 Floor Press

 

Friday

3-3-3-3-3

Squat Clean

 

Saturday

OPEN GYM 

5/15/17 – 5/20/17

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Monday

WOD

21-15-9

Alt DB Snatches 70/50

Ring Dips

 

Tuesday

Strength

DB Bench Press 3×10

WOD

For Time

9-7-5

Hang Squat Clean 205/145

Strict Chest-2-Bar Pull Up

 

Wednesday

WOD

AMRAP30

Run 400

2 Min Max Russian KB Swings

1 Min Max Burpees

Rest 1 min

 

Thursday

3-3-3-3-3

Hang Squat Snatch

 

Friday

Strength

EMOM5

12 Rev Grip Bent Over BB Rows

WOD

For Time

50-40-30-20-10

Double Unders

Strict Shoulder Press 75/55

5/8/17 – 5/13/17

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Monday
3x40yd Waiter Walks

5 RFT
5 Hang Power Cleans 135/95
10 Lateral Burpees Over Bar

Tuesday
Run 5k

All classes report to Mark McGrath Municipal Park
NOT Spectra CrossFit

 


Wednesday
4-3-2-1
Thrusters 205/145
Muscle Ups

THEN

5×3 Snatch Pulls

Thursday
Find 3RM Push Press

 
Friday
800m Uneven Farmer’s Carry
M: 100#+
W: 75#+
Use a mix of KB’s, DB’s, Plates (Pinch Grip)

AMRAP 10
Max Double Unders*
*10 ALT DB Cleans when rope stops
*Use DB from farmer’s carry

 
Saturday
Teams Chipper
Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m

*Must Run Together
*Only One Person Working At A Time

5/1/17-5/6/17

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Monday

AMRAP 25

Run 600m

10 Power Snatches 135/95

20 Bar Push Ups

30 Double Unders

 

Tuesday

4×3 Split Jerk

 

Teams of 2

10 ALT RFT

3 Deadlifts 275/195  |195/135  | 135/95

9 Pull Ups

Partners will ALT ea round until all 10 are completed

 

Wednesday

Find 5RM Front Squat

 

Thursday

Find Heavy Complex

1 Power Clean

2 Hang Power Cleans

1 Split Jerk

 

3 RFT

12 Ring Dips

21 KB Swings  53/35

Run 400m

 

Friday

A1)3×12 Seated Military DB Press

A2)3×12 Alt DB Front Raise

 

B1)3×10 Single DB Bench Rows EA Arm

B2)3xMax Deficit Ring Rows

 

C1)50 Atomic Situps

C2)50 KB Chops EA Side

 

Saturday

OPEN GYM

 

Buddy Bash 2017 WODs

By: 0

 

Monday

“Brenton”
5 Rounds For Time
100ft Bear Crawl
100ft Broad Jump*
*3 Burpees every 5 Jumps

Tuesday
4 Rounds For Time
15 DB Snatches ea Arm 50/35
15 Hand Release Pushups
Run 400m

Wednesday
AMRAP 17
20yd Overhead Walking Lunge w/Plate 45/25
15 V-Ups
10 Lateral Plate Burpees

Thursday
EMOM15
Min 1: 20 KB Swings 53/35
Min 2: 15 WB Shots 20/14
Min 3: 100m Sled Pull 45/25

Friday
Teams of 2
For Time
1-2-3-4-5-6-7-8-9-10

Partner A: KB Sumo Deadlift High Pulls
Partner B: Run 200m

Partner Switch Then Complete Reps/Run
Saturday
4 Rounds For Time
10 DB Thrusters ea Arm
20 Stationary Lunges w/DB
40 Situps

4/16/17-4/22/17

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Monday

AMRAP25

40 Double Unders

30 HR Push Ups

20 WB Shots

10 Single DB Cleans 50/35 ea Arm
Tuesday

3×8 Behind Neck Push Press

EMOM12

E: 5 Hang Power Snatches 135/95 | 6 Burpees

O: 100m Sprint

 

Wednesday

3X10 Front Squat

For Time

9-15-21

Ring Dip

Deadlift 225/135
Thursday

15 Min

Find Heavy 2 Rep TnG Power Snatch

 

Nicole

AMRAP 20

Max Pull Ups

400m Run

 

Friday

A1)5×10 DB Bench Press

A2)5x Max UB Decline Push Ups

B1)3×10 DB Skull Crushers

B2)3×20 Tricep Band Ext

C1)50 Knees-2-Elbow

 

Saturday

Open Gym

Making the most of your time at Spectra CrossFit.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Spectra CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT SPECTRA CROSSFIT:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.