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Month: November 2018

12012018

CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

A) 5:00 Easy

B) Intervals:

2K @ 60%, Rest 1:00

1.5K @ 65%, Rest 1:00

1K @ 70%, Rest 1:00

1.5K @ 75%, Rest 1:00

2K @ 80%

Metcon (No Measure)

3 x

1:00 Assault Bike (:50 Easy + :10 Sprint)

10 Banded Good Mornings

10 Banded Press

10 Band Pull Aparts

3 x

5 Contralateral Single Leg Deadlift, each leg

5 Single Arm KB Press, each arm

5 Single Arm Ring Row, each arm

Metcon (No Measure)

EMOM 20 of:

Min 1: 6 TNG Power Clean and Push Jerk @ 50% (of Power Clean and Jerk)

Min 2: 2-3 Rope Climbs as fast as possible

Min 3: 6 Deficit HSPU (choose deficit in which you can maintain UB)

Min 4: Rest

*May increase weight on Clean and Jerk, but must remain UB

Metcon (No Measure)

Bench Press:

4×10 @ 55%

4×8 @ 60%

4×6 @ 65%

3 x

30 Bench Dips

10 Slow DB Curl (5 second count) + 5 DB Curl (Regular speed)

2 x

20 Banded Tricep Ext + 20 Banded Tricep Ext (¼ Rep)

28 Method BB Curls (7 slow + 7 fast + 7 bottom half + 7 top half)

ABS:

100 Russian Twists

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Saturday WOD

CrossFit 201 – CrossFit

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Deadlift (10 x 4)

EMOM 10 minutes of:

4 Deadlift @ 55%

*No Touch and Go

*Use 2″ deficit if form is great and Coach approves

NATE (AMRAP – Rounds and Reps)

Nate (RX+)

AMRAP 20 minutes

2 Ring Muscle Ups

4 HSPU

8 KBS 70/53

Modifited Nate (RX)

AMRAP 20 minutes

4 C2B Pullups

6 Hand Release Pushups

8 KBS (53/35)

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11302018

CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

(Trueform or Assault Runner)

A) 5:00 Easy

B) 4x20m Single Leg High Skip (Right)

C) 4x20m Single Leg High Skip (Left)

D) 3 x

3x40m Sprint, Every 1:00

Rest 2:00 Between Sets

E) 12x100m, Every 3:00

ODD: 90%

EVEN: 100%

F) 3K Easy

Metcon (No Measure)

3 x

50’ Banded Monster Walk Forwards

50’ Banded Monster Walk Backwards

10 Banded Face Pulls + Cuban Press

EMOM 15 of:

Min 1: 15/10 Calorie Row

Min 2: 10 Banded OHS

Min 3: 5 Pull-up Plus (Scap Pull-up + Strict Pull-up)

3 x

10 Dual KB Cossack Squat

10 Alt KB Sotts Press

Metcon (No Measure)

2 Pause Overhead Squat (2 seconds) + 3 Overhead Squat → Work to Heavy, then 2 drop sets @ 90%.

Metcon (No Measure)

5 x

:30 Strict Pull-ups

:30 Rest

:30 Pistols

:30 Rest

:30 GHD Sit-up

:30 Rest

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Friday WOD

CrossFit 201 – CrossFit

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Technique / Skill Work

Thruster Technique

Warm up to heaviest set of thrusters

Thruster (heaviest set)

Metcon (Time)

WE WILL MISS YOU

COACH JUSTIN!

Time Cap: 15 minutes

RX+

9 Calorie Row

9 Thrusters 185/125

15 Calorie Row

15 Thrusters 165/ 115

21 Calorie Row

21 Thrusters 135/95

27 Calorie Row

27 Thrusters 95/65

RX

9 Calorie Row

9 Thrusters 135/95

15 Calorie Row

15 Thrusters 115/85

21 Calorie Row

21 Thrusters 95/65

27 Calorie Row

27 Thrusters 75/55

*For bigger classes, go in 2 heats.

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11282018

CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

Rowing:

A) Warm-up:

15 Calorie Row + 15 Calorie Assault Bike Easy

10 Calorie Row + 10 Calorie Assault Bike Moderate

5 Calorie Row + 5 Calorie Bike Hard

B) 3 x

4x250m Row @ 85-95%, Rest 1:30

4×10/7 Calorie Assault Bike @ 85-95%, Rest 1:00

Metcon (No Measure)

Warm-up:

3 x

50’ Toe Walk

50’ Heel Walk

100m Trueform/AR Run

3 x

20 Lateral Band Walk Steps, each direction

10 Band Pull Aparts (Very Slow)

3 x

10 Russian Swing + 10 Goblet Pause Squats + 10 Goblet Cossack Squats

Plyo: (Same as last week by design) (last week of this phase)

Ricochet Jump → 3×25 → This is simply a very fast bounding box jump onto a box of 8-12″ in height. Do not worry about knee and hip extension on the box.

Side to Side Box Jump → 4×10 → A bounding lateral box jump onto a box of 12-18″. Go from one side to the other pausing for a moment on the actual box.

Box Jump w/ Step Off → 3×8 → Trying to go higher than last week

Low Squat Jump into Lunge Jump → 3×5/leg → Start in squat. Explode as high as possible and land in lunge. Then, explode as high as possible and return to squat. This is one rep.

1-2-3 Jumps → 3×5 Jumps/leg → Take 2 steps and then jump as high as you can off one leg. Once landing repeat the two steps and jump until desired reps are completed.

3×30 yard Acceleration Run → Stride for 10-20 yards and then sprint for the 30 yards.

Consecutive Broad Jumps → 3×8 → Bound from one to the other.

Metcon (No Measure)

Clean Warm-up:

Tall Clean → 5×3 → Building

Clean (Off Blocks → Bar should be right above knee):

Clean Pull + Clean → 5 x 2(1+1) @ 75%

Clean Accessory:

Segment Clean Pull (Pause at liftoff and at knee) → 3×3@80%

Metcon (No Measure)

EMOM 10 of:

3 Front Squat @ 70%

Metcon (No Measure)

(Legless Rope Climb)

3 x :10 Single Arm Dead Hang from Pull-up Bar, each arm

10 x 1 Legless Rope Climb, :30-:45 Rest between

Metcon (No Measure)

3 x

10 Bulgarian Squat, each leg

10 Single Arm DB Row, each arm

3 x

:90 Weighted Plank, :90 Rest

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BOOTCAMP 11282018

CrossFit 201 – Bootcamp

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Metcon (Time)

20/15 Calorie Echo Bike (20/25 Airdyne)

15 KBS

then

3 Rounds

5 Double DB Power Cleans and Jerks

10 DB Front Squats

15 Pullups

Then

15 KBS

20/15 Calorie Echo Bike (20/25 Airdyne)

Metcon (No Measure)

3 Rounds

10/ side DB Step Ups

15 Hips extensions with 2 DB’s

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

Tall Cleans (5 x 3)

Clean Warm-up:

Tall Clean → 5×3 → Building

STRENGTH

Hang Clean Pull + Hang Squat Clean (5 x 2(1+1))

Hang Clean Pull + Hang Squat Clean →

5 x 2(1+1) @ 75%

1 set = 1 hang clean pull + 1 hang squat clean,

reset and repeat

(Can drop on floor after first clean)

Metcon

Metcon (Time)

Time Cap: 15 minutes

20/15 Calorie Echo Bike (20/25 Airdyne)

15 KBS 70/53 RX+/ 53/35 RX

then

3 Rounds

5 Double DB Power Cleans 70/50 RX+/ 50/35 RX

10 Front Squats 185/125 RX+/ 155/105RX

15 C2B Pullups RX+/ 8 C2B Pullups RX

Then

15 KBS 70/53 RX+/ 53/35 RX

20/15 Calorie Echo Bike (20/25 Airdyne)

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11272018

CrossFit 201 – What’sStaceyDoing

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Metcon (No Measure)

5:00 Assault Bike

5 x

:40 Easy

:10 Moderate

:10 Easy

3 x

5 Floor Facing Angels

5/5 Bird Dogs

10 Wrist-ups → From high plank, press yourself up, raising your palm off the floor

3 x

15 OH DB Circles, each direction → Hold a light DB in each hand overhead, and make very small circles.

5 OH Plate Stretch lying on bench → With straight arms bring plate overhead and hold for 3-5 seconds, and then return to in front of body.

Metcon (No Measure)

Jerk Specific Warm-up:

Split Press → 5×3 → Building

Push Jerk + Split Jerk:

5 x (2+1) @ 75% (of Push Jerk) (Hold split for 3 seconds)

Jerk Accessory:

Push Press → 3×5@70% w/ 3 second hold at the top of every rep

Metcon (No Measure)

(Handstands)

3 x :20 HS Hold (back to wall) → Work on slowly taking feet off wall and finding balance through finger tips

3 x 3 Shoulder taps, each side (stomach to wall) → Do these very slow and controlled

Metcon (No Measure)

Bar w/ kb’s strict press → 3×10 w/ 10 second hold on final rep

3 x

8 Arnold Press

16 Banded Tricep Ext

3 x :30 Hollow Hold, :30 Rest

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