CrossFit SMAC

Hope some of you can make it to this.....It's a great cause

Scroll down for the workouts.

Sorry "A" shift we are on duty.

Century Club Fundraiser

Save this date! CrossFit Highlands Ranch will be co-hosting a Fundraiser with Crossfit 5280. Here's the info:

Jesse's mom was a dispatcher for the Littleton Police Department, but lost her battle with breast cancer three years ago.  Jesse's father was a battalion chief for Littleton Fire Department who lost his battle with brain cancer three weeks ago.  The two of them had a beautiful daughter, Jesse.  Jesse is a senior at Mountain Vista High School and will be attending their prom in the spring.  Craig Kloppenberg, owner of CF 5280 and a friend came up with the idea of raising the necessary funds to pay for all of Jesse's prom.  The dress, nails, hair, dinner, limo and whatever else a teenager girl needs for prom these days.  So with that in mind,we are teaming with CrossFit 5280 to host a Century Club to raise money to pay for this event.  We will be doing this on February 19 at 7pm at CrossFit Highlands Ranch.  It will cost $25 for the entrance fee and will include a t-shirt for the event.  All proceeds will be given to Jesse.  Anything that we raise above and beyond will be placed into an account for her to use when she leaves for college in the fall. Let's come together for this event and give Jesse our support. We should have a Large turnout, with CF Parker and CF Verve sending some athletes as well.

PUSH - PULL TOUR

FIRST DAY OF THE TOUR.

Warm-up:

Run or Row 400 meters

Dynamic stretching- AKA Roll-outs

10 Back extensions

10 Pull-ups

10 Burpies!! Yea.

10 Walking Lunges

2 rounds of the movements.

THE WORK OUT

For time:

21-18-15-12-9-6-3 reps of;

SumoDeadlift High Pulls- 95#/65#

Pull-ups

Lt. Bolstad loving this stuff. 

OFF SHIFT WOD:

150 Kettlebell swings for time.

Post your KB weight to commets.

MIDDLE SHIFT

Warm up same as day 1

Shoulder Press 1-1-1-1-1

Push-press 3-3-3-3-3  (Push-press demo)

Push-jerk 5-5-5-5-5  (Push-jerk demo)

Post Loads to comments.

 

 

Photo from HQ. 

Weightlifting pulling stance and landing stance.

Did you think Crossfit was getting big before....Read this

 

OFF SHIFT

4 rounds of:

Run 400m

50 Squats  

 

Whats with the different Schedule??

We have had some questions about the changes that have appeared on the site recently. So here it is....

If you started the Challenge, then you know that we wanted to make our workout schedule a little more conducive to our work schedule. We are continuing with that thought process. Every nine days you will see a new "tour" workout schedule. It will include three on shift WODS, three off shift WODS, Three rest days.

If you are a B shifter, you will have to scroll down to the bottom to see your last shift WOD, then when you come back from your four day, you will start the tour that is already posted. Clear as mud? Send questions, comments, complaints to scott.hegarty@southmetro.org

Tour of the Squat

First Shift                                                                                    

Warm up for the tour ( this is to be done prior to every workout this tour)-

5 min jump rope

Dynamic stretching -lower body    upper body

10 situps

10 pushups

10 squats

Sampson Stretch-

   X3

WOD:

Segmented Bodyweight Fran

21-15-9 reps of:

pullups

pushups

squat jumps to 12” above max reach

Jump squats with burgener-

Off Shift

Repeat for 15 minutes:

20 seconds of pullups

20 seconds of situps

20 seconds of squats

Middle Shift       

Front Squat 1-1-1-1-1-1-1

4.11. What's this 1-1-1-1-1-1-1 all about? Is that really the whole WOD?

Off Shift

3 min of jump rope

Dynamic stretching

10 situps, 10 pushups, 10 squats, Sampson stretch

Static stretch

Last Shift

Elizabeth

21-15-9

Cleans

Ring dips

The Squat Clean from Patrick Cummings on Vimeo.

Off Shift

4 rounds of:

Run 400m

50 squats

Learning to do full squat cleans

3 Day Rest                 

Active Rest- Utilize at least one day to get the blood moving!!

The Definitive guide to fish oil

Update!!For the sake of convenience (and some incorrect links) I have added a link to the complete challenge on the left hand side. I will ask that if you have any questions about continuing or starting that you still email me.

scott.hegarty@southmetro.org

Thank you

Tour of the Double Under

First Shift                                                                                    

Warm up: 3-5 min of steady jump rope.  Dynamic stretching, Rollouts, 2 rounds of 5 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up

Double Under Practice

Check out Jump rope posture   and  Intro to Double unders

WOD-

With a continuously running clock do one pullup the first minute, 2 pullups the

second minute, 3 pullups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Off Shift

4 rounds of:

Run 200m

50 squats

 

Middle Shift

Warm up: same as above

 WOD:

10 Thrusters

50 Double Unders

15  Thrusters

30 Double Unders

20 Thrusters

10 Double Unders

Off Shift

5 min of jump rope. Dynamic stretching, full range of motion roll outs