October 3, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Mobility

Focus:

T-Spine Medball Extensions- 2 minutes

Flow:

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

400m run then

3x

:20 hang

15 banded pull aparts

10 single arm sumo deadlift high pull

:20 hollow hold

:20 arch hold

Metcon (Time)

21-15-9 reps for time of:

Single-arm dumbbell snatches

Bar muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

October 2, 2017

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“Andy”

CrossFit Saint Helens – CrossFit

Mobility

Focus:

Banded Hamstring Dislocates- 2 min each leg

Flow:

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

3x

Single arm oh carry 60m

10 alternating spider stretch

10 stationary dyna each

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
Wear a vest ONLY if able to wear prescribed weight vest

October 1, 2017

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Everyday warrior battle series #3

CrossFit Saint Helens – CrossFit

Metcon (Time)

12 min cap

On a Running clock complete:

2 Rounds of

4 Deadlift 225/155

28 Wallballs 20/14

20 Box Jump Overs, 24/20 inches (All divisions)

14 Hand Stand Push Ups
MOVEMENT AND WEIGHT VARIATIONS:

RX

Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.

Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.

Scaled

Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.

Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.

*both men and women perform hand release push ups.

Masters 55+/Teen

Men: Deadlift 185 lb, and throw 20 lb ball, to a 9 ft target.

Women: Deadlift 125 lb, and throw 14lb ball, to a 9 ft target.

Masters Scaled 55+

Men: Deadlift 135 lb, and throw 14 lb ball, to a 9 ft target.

Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.

*both men and women perform hand release push ups.

Squat Clean (12 min to find 1RM)

Mobility

Focus:

Couch 2 min each leg

Pigeon 2 min each leg

Flow:

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

September 29, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Mobility

30sec Squat Hold

20 total Squat Thorasic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Metcon (Time)

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee box jump-overs

3 synchronized deadlifts

6 synchronized burpee box jump-overs

6 synchronized deadlifts

9 synchronized burpee box jump-overs

9 synchronized deadlifts

Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift

Women use a 20-in. box, 155-lb. deadlift

***Rest 10 min

For time: cap 10 min each person

Partner 1 completes:

1,000-m row

50 thrusters

30 chest-to-bar pull-ups

Then, Partner 2 completes:

1,000-m row

50 thrusters

30 chest-to-bar pull-ups

Men use 45-lb. barbell

Women use 35-lb. barbell

September 28, 2017

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Metcon

CrossFit Saint Helens – CrossFit

Mobility

Focus:

Banded Hamstring Dislocates 1-2 Min each leg

Banded Hip Extensions 1-2 Min each leg.

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

10min for quality

10 pallof split squat

10 half kneeling sa press

10 v ups or hollow to tuck

Metcon (Time)

50 wall-ball shots

15 cleans, 135 lb.

50 wall-ball shots

10 cleans, 185 lb.

50 wall-ball shots

5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target

Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

September 27, 2017

0 Comments

Metcon

CrossFit Saint Helens – CrossFit

Mobility

Focus: Plantar Surface Smash (Lacross Ball or Barbell) 1-2 Minutes each Foot

30sec Squat Hold

20 total Squat Thoracic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

15 m toe walk

15 m heal walk

15m toe flickers

15m each side toe flickers

5 min du practice

2 rounds

10 scap pull ups

10 muscle snatch

Metcon (Time)

120 double-unders

60 chest-to-bar pull-ups

60 hang power snatches

120 double-unders

Men use 95-lb. barbell

Women use 65-lb. barbell

September 26, 2017

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Metco

CrossFit Saint Helens – CrossFit

Mobility

Focus: KB/Barbell Quad Smash – 2-3 Min Each Leg

https://youtu.be/6zxQkBZLoXs

30sec Squat Hold

20 total Squat Thorasic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Metcon (Time)

5 rounds for time of:

60-second L-sit hold

30/20-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.

Warm-up

Partners or pairs of 3 accum. 100cals on assault bike (150 on schwinn s)

Then

3x

8 each sciatic nerve flossing

Stationary dynamic walk 8 each

15 scap push ups

September 25, 2017

0 Comments

Metcon

CrossFit Saint Helens – CrossFit

Mobility

30sec Squat Hold

20 total Squat Thorasic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

September 24, 2017

0 Comments

Metcon

CrossFit Saint Helens – CrossFit

Mobility

FOCUS: Banded Front Rack – 1 Min Each Arm

30sec Squat Hold

20 total Squat Thorasic Rotations

30sec Standing Pike Stretch

30sec Cobra

30sec Downward Dog

30sec Spider (L)

30sec Pigeon(L)

30sec Spider (R)

30sec Pigeon (R)

30sec Behind neck triceps stretch (L)

30sec Behind neck triceps stretch (R)

30sec Arm Across the chest stretch (L)

30sec Arm Across the chest stretch (R)

5 Wall Angles

60sec Couch (L)

60sec Couch (R)

Warm-up

Plyo baseline

2x

8 Squat thoracic rotations

5 sumo inchworm

10 alt spider

20 lunge

Finish everyday warrior (AMRAP – Rounds and Reps)

Prior to 4:00, complete:

3 Rounds of:

10 Thrusters 75/45lb

20 Double Unders

Prior to 8:00, complete:

3 Rounds of:

8 Thrusters 95/65lb

25 Double Unders

Prior to 12:00, complete:

3 Rounds of:

6 Thrusters 115/85

30 Double Unders

Prior to 16:00, complete:

3 Rounds of:

4 Thrusters 135/95lb

35 Double Unders

Prior to 20:00, complete:

3 Rounds of:

2 Thrusters 155/105lb

40 Double Unders
WEIGHTS

RX:

Male – 75,95,115,135,155

Female – 45,65,85,95,105

Scaled:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

***Singles instead of Double Unders

Masters 55+:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

Masters 55+ Scaled:

Male – 45,55,65,75,85

Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)

***Singles instead of Double Unders

Teen:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

September 23, 2017

0 Comments

Metcon


CrossFit Saint Helens – CrossFit

Mobility