“Friday 10.10.14”

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October 18th. 9am

 

Warm-up:

hip mobility

Skill:

Squat clean

Strength:

Back squat: 5x5 @75% (1min rest)

bench press: 5x5 @75% (1min rest) 

WOD:

Death by squat clean  (185/125)

(if you make it to 10th round M.E.)

 

 

 

 

Read more: Friday 10.10.14
 

“thursday 10.9.14”

IMG 5490

 Kill Cliff and Kaeli-O-Kookies = perfect snack before a Workout.

Warm-up:

dynamic

Skill:

TGU

Strength:

weighted sit-ups: 4x10

tgu: 3x2

 

WOD:

15 amrap

200m kb run (53/35)

15 burpees

4 wall walks

 

 

 

 

 

Read more: thursday 10.9.14
 

“wednesday 10.8.14”10387052 842102509147373 1587227171948010876 o copy

 

Warm-up:

Coaches choice

Skill:

rowing

Strength:

Deadlift: 5x3 @75% (1min res)

strict press: 5x5 @75% (1min rest) 

WOD:

3 rounds

3 min on 3+ min off

Row (300m/250m)

ME RKBS (70/53)

 

 

 

 

 

Read more: wednesday 10.8.14
 

“tuesday 10.7.14”10644732 842104955813795 4165995798489532671 o

 

Coach Katie was nice enough to write a little blurb on her experience over the past year. As you may not have realized, she has been coaching at Route 1 for a year now and has impacted our gym and lives in such a great way! She couldn’t have hit the nail on the head any better on how myself and all the coaches feel about our community. Please take a moment to read this and make sure to congratulate her on sticking around for as long as she has, putting up with our shenanigans each and every day!

One year ago this month, I coached my first class at CrossFit Route 1. I was scared sh*tless at first, but you all welcomed me into your crazy little family, with open arms and hearts. You changed my life, each and every one of you. Every individual brings something to our gym, and we are very much a sum of these wonderful parts. I wanted to tell you just how you make us "Us", class by class. Well, my opinion, at least.

5am: The Warriors. Nearly a year ago, we had our inaugural class. Watching you all CRUSH "Amanda", when most people are still asleep, was inspiring to say the least. I don't know how you do what you do. Snatches and muscle-ups before 6am, ugh!

6am: The Dedicated. You crazy cats are tight, a true family. And many of you have been together since the beginning, we love you for your loyalty! This class always flies by.

7am: The Easy-going. Sometimes there are 6 of you, other times it's a 1v1 with the Coach. Either way, you show up with your 100% effort, and that says it all.

9am: The Coachable. Always open to learning, you guys have the most variety in Coaches over the course of the week, and your willingness to hear and incorporate our cues and pointers makes us Coaches feel fulfilled in what we do.

12pm: My Peoples. My favorite class to join, because you are so much fun. Thank you for reminding me why I love CrossFit, every single time.

4 & 5pm: The Fresh Air. I'm lumping you guys together because you all generally bounce back and forth between these two times. I'm not sure if it's because it's simply earlier in the afternoon, or if it's because many of you are so excited to have beaten Rush Hour traffic to get in here, but you always just seem so happy to be together, and you thoroughly enjoy each others' company. Also, you let me play whatever I want, so I love you for that.

6pm: The Party. Generally the biggest class of the day, you are the most fun to watch as you throw down.  My favorite part of your class is watching how you all work together, cooperating to ensure that everyone has the equipment and space that they need. It's fun to watch the Prep Course-ers as they peak through the curtain and watch you all...you are exactly what they need to see as they get excited to begin their CrossFit journey!

7pm: The Closers. Like the 5am-ers, I am in awe that you are able to give 150% when many people are already in their PJs. Although I never coach this class, I love catching up with you all as you roll in and warm up together.

Community WOD: The Reason. My two favorite moments of the week are as follows:

A) 8:45am on Saturday-you all wander in, half-asleep. Within minutes, there are 15, 20, even 25+ seemingly Best Friends, 6am-ers catching up with 6pm-ers, and the gym feels alive.

B) 10:05am on Saturday-you've all been hammered by the WOD, but you made it through because you worked together. You are all sitting around, stretching, comparing notes and drinking protein. Eventually the conversation turns to the plans for the rest of the weekend, and it's suddenly clear that our gym has a higher purpose... it's a place for nearly 200 friends to work hard, so they can play harder, often together.

I spent this last weekend at a wedding in a Chicago, where I knew very few people. As the weekend went on, I found myself looking forward to the "what do you do for work" question, because I couldn't wait to tell these new acquaintances about you all, and what you mean to me. So, Thank You. I can't wait to watch you all kick butt on Saturday the 18th, at our AM vs PM Competition. (go AM!)

Love, Bosh

Warm-up:

         Power Snatch

Skill:

           Snatch/ ttb

Strength:

 

8 minutes to practice power snatch no heavier than 5 pounds more than you will use for the 4 minutes

 

power snatch: 2 every :30 x 4 min (5# heavier than last week) 

         

WOD:

OTM 12

odd: 10 ttb

even: 8 hspu (45+10+ab mat/ 25+10+ab mat) 

(pick numbers that will be tough but doable)

 

 

 

 

 

Read more: tuesday 10.7.14
 

“monday 10.5.14”257675 842104952480462 8295619160005204519 o

 

Warm-up:

          shoulder mobility / hip mobility

Skill:

          ohs

Strength:

Squat: 5x5 @75% (1 min rest)

bench: 5x5 @75% (1 min rest

WOD:

10 amrap

200m run

8 ohs 115/80 (scale to front squat)

8 push-ups

 

 

 

 

 

Read more: monday 10.5.14
 

“friday 10.3.14”

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Warm-up:

coaches choice

Skill:

           transitions/ deadlifts

Strength:

stict press:75%x5 85%x3 95%x1+

transition practice 

WOD:

4 rounds

4 deadlifts @ 85% of 90%

6 muscle ups

8 box jumps (34/28)

 

 

 

 

Read more: friday 10.3.14
 

“thursday 10.2.14”10623499 842102859147338 6393063404332167229 o

 

Warm-up:

double under practice or mobility ig you can do double unders

Skill:

sdhp/ plank hold/ wall walk

Strength:

rev band fly: 4x20

weighted plank hold: 4x :60 

WOD:

3 rounds

25 s2oh (75/55)

25 sdhp (75/55)

5 wall walks

50 double unders or 100 singles

 

 

 

 

Read more: thursday 10.2.14
 

“wednesday 10.1.14”10483263 842102329147391 3278867481283543623 o copy

 

Warm-up:

          coaches choice

Skill:

           ring rows

Strength:

bench press: 75%x5/ 85%x3/ 95%x1+ 

supermans: 3x15 (2sec hold)

WOD:

5 rounds

5 front squats (205/140)

10 ring rows

10 push-ups

 

 

 

 

Read more: wednesday 10.1.14
 

“tuesday 9.30.14”1415016 842043819153242 4695872682852552656 o

 

Warm-up:

power snatch

Skill:

power snatch

Strength:

8 minutes to practice power snatch no heavier than 60%

power snatch: 2 every :30 x 4 min (5# heavier than last week) 

WOD:

2 rounds

:30 on :05 off

ME rkb swings (53/35)

ME burpees

ME double unders

ME sit-ups

rest

 

REST 4:40 min

 

 

2 rounds 

 

:30 on :05 off

 

ME rkb swings (53/35)

 

ME burpees

 

ME double unders

 

ME sit-ups

 

rest

 

 

 

 

 

Read more: tuesday 9.30.14
 

“monday 9.29.14”10515131 842102342480723 6115370007374837515 o

 

Warm-up:

coaches choice

Skill:

hang clean/ levers

Strength:

deadlift: 75%x3/ 85%x3/ 95%x1+

levers: 5x3 

WOD:

3 rounds

:90sec on :90 off

5 push presses @100% of strict press

10 C2B

ME hang cleans (same bar)

 

 

 

 

Read more: monday 9.29.14
 

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