Monthly Archives: June 2014

7-1 WOD

Buy in…
10 KB Deadlift
10 Goblet Squats
10 Jump Tucks

EMOM for 10 Min
Min 1 – 3 Hang Cleans (Pwr or Squat)
Min 2 – 30 Sec Plank

“Voodoo Magic”
KBS 40, 30, 20, 10
Run 200, 400, 600, 800
* Courtesy of CrossFit CDA

Cash Out…
Walk 200 Meters
Roll out quads
Ball on shoulders
Ball on lower arms


6-30 WOD

Buy in…
EMOM for 10 Min
Even – 5 Strict TTB or Leg Raise
Odd – 10 Push Ups

30 Overhead Walking Lunge (45/35)
20 TTB
20 OWL
15 TTB
10 OWL
10 TTB

Cash Out…
Farmer Carry
Spend at least 2 minutes rolling out the back side of your legs



Buy in…
5 Bar Complexes or Thrusters
7 Knee Raises

Option 1
10 Min AMRAP
10 Wall Balls
10 Pull Ups
10 Russian Swings
Option 2
10 Min AMRAP
50 Wall Balls
50 Pull Ups
50 American Swings

Cash Out…
Walk 400 Meters
Ball on hammy
Roll out calves

6-26 WOD

Buy in…
Strict Pull Up
Goblet Squat
Kb Deadlift

E2MOM for 10 Min
3 RDL’s

15 Deadlifts
50 Doubles
12 Deadlifts
40 Doubles
9 Deadlifts
30 Doubles
6 Deadlifts
20 Doubles
3 Deadlifts
10 Doubles

Cash Out…
Easy 400 Meter Run
Roll Quads
Roll Hips

6-25 WOD

Buy in…
Push Up
Good Morning

10 Min Working on TGU form

Real Fast Real Ugly
The workout will be 7 min. 1 min on, one min off. Ea Person will row 4 total min. Guys, you need to row 20 calories in your minute of work or you have to do 2 Burpees for every calorie you are ahort. Ladies, you need to hit 16. The Burpees will be done in your rest min.

Cash Out…
Walk at least 200 meters

6-24 WOD

Buy in…
10 Goblet Squats
10 One Arm Swings
50 Mtn Climbers

20 Min AMRAP
1 Wall Walk
5 Box Jumps
10 KB Lunges
15 Russian Swings
200 Meter Run

Cash Out…
Farmer Carry
Ball on shoulders
Wrist Mobility

6-23 WOD

Buy in…
2 Strict Pull Ups
4 Strict Press (bar)
8 Lunges

30 Cal Row
30 STO (No more than 115/75)
30 Deadlifts (No more than 115/75)
30 Burpee Pull Ups

Cash out…
Walk 200 Meters
Couch Stretch
Roll Out Quads
Ball on lower arms

Courtesy of CF Verve

How to Plan Your Week of Training & Taking Rest Days by Coach Colby

I’ve been getting a lot of questions lately of when to take rest days and what to do on those days to improve your recovery.

A great place to start is to follow a 3 days on, 1 day off training split for two or three weeks and see how your body responds. This means that you would train Monday, Tuesday and Wednesday and then take a rest day on Thursday. The cycle would then repeat.

The 3 days on, 1-day off split is great for those who:
Have developed an above average level of work capacity, movement quality and strength. This is a good indicator that you will be able to hit 3 consecutive WODs with great intensity.
Are able to recover fully on your rest days
Feel refreshed after taking 24 hours of rest
Don’t feel too beat up by the time Day 3 rolls around
Have good lifestyle habits in place that support the recovery process
Usually you’ll start to feel a little tired and worn down by day three, but not so beat up that you cannot train. If your performance is starting to suffer on the third consecutive day of training (meaning you aren’t able to hit the WOD with a good level of intensity and focus), you are probably in need of some rest. Learn how your body handles three consecutive days of training, and then listen to what your body is communicating to you.

Another option would be following a 5 days on, 2 days off training split. This works better for those with traditional Monday-Friday work weeks because it syncs up nicely with your weekly work and training routine/habits. Be aware that you will likely be pretty tired and sore by the time the weekend rolls around; and instead of wanting to be active and have some fun, chances are you’re body will much rather want to sleep in and eat. A lot.
My personal favorite is to follow a 2 days on, 1 day off, 3 days on, 1 day off training split. This allows for 5 days of intense training and also 2 days away from the gym (usually Wednesday and Sunday) to focus on restorative activities like sleeping, eating, playing and spending quality time with my fiance and family. I really enjoy having Wednesdays off from training to focus my time and energy on some other endeavors, and I also really like to sleep in on Saturdays and get a late workout in that day.
The most important part of setting up your weekly training split is to listen to your body – if one day you are feeling particularly beat up and very, very unmotivated to train, it’s probably best to do some activities that will leave you feeling renewed and refreshed (hiking, biking… or… sleeping). On the other side, if you’ve been training for 4 days straight, and you still feel great on day 5, go for it. Listening to your body (in the physical, emotional and logical sense) will take you much further in your training than trying to be really push your limits and ending up injured, burnt out and exhausted.