Website is moving!!

We will be moving to www.xfitgravity.com so please look there for daily posts!

Training:

4 Sets @ 95%:
6 Push Jerk - Tough
12 Burpee Box Jumps
18 KBS 55/35
24 Goblet Squats
Rest 3 minutes

Training:

A.  Clean and jerk Cluster 1.1.1 x 3 sets rest 1:30
+
5 Min AMRAP:
10 Lunges
10 Toes to Bar
10 Push Ups
Rest 3 minutes Walking
4 Min AMRAP:
5 Cal Airdyne
5 Burpees
5 KBS 55/35
Rest 3 Minutes Walking
3 Min AMRAP:
Cals on Airdyne

Training:

A.  8 Minute Alternating Tabata of Ring Push Ups + Deadlift 155/95

4 Minute Rest

B. For time:
Run 500m
18 Burpees
Run 400m
18 Burpees
Run 500m

Monday 3/19/2012

Announcements:
1.  Starting April 9th we will be adding a new class on Mondays and Wednesdays at 5:45 P.M.
2.  T-Shirts!  I will be taking orders for T-Shirts/Tank tops (for the ladies) this week.  I believe they will be $15 a piece and will be nice material (not cotten).
3.  New website.  Thanks to Red and his brother Ryan Martin we will be getting a new website this week as well, so stay tuned for updates.  This one will allow us to register for classes at the beginning of the week so I will have an idea who is coming what days.  It does not need to be set in stone (not yet haha) but it will help me plan out our programming to ensure we have space for everything.
4.  Night out:  There will be a CrossFit Gravity Night Out after we get shirts.  Nothing big, but we will pick a place for a friday night and all go hang out at an environment that is not the gym.  We will talk about when/where this week.
5.  Everyone who did 12.4 at CrossFit Gravity this week got at least 240 reps, this is a huge and only shows how that we are all going in the right direction!  Red was incredibly (and I mean incredibly) close to getting his first Muscle Up as well.....soon!!


Training:

A1.  Back Squat 3 @ 23X2 x 4 sets rest 20 seconds
A2. 20 Unbroken KBS 55/35 x 4 sets rest 2 minutes

+

3 Rounds for time:
7 Power Snatch 115/75
15 CTB Pull Ups

Training:

3-4 Sets @ 95%:
5 HSPU
10 CTB Pull Ups
20 Box Jumps
400m Run
Rest 3 Minutes

Notes: Aim for Unbroken HSPU/Pull Ups, step down/pace BJ's.  If you experience a critical drop off by your 3rd set stop there, if times are still consistent then do a 4th set.

Training:

5 Minute to build a 1 RM in shoulder Press
Rest 1 Minute
1 set - AMRAP KettleBell Swings 55/35
Rest 2 Minutes
3 Minute AMRAP calories on Airdyne
Rest 3 Minutes
3 Rounds for time:
25 Double Unders
20 Sit ups
15 Push Ups

Training:

A1.  Deadlift Cluster 2.2.2 Rest 20 seconds
A2. 8 Toes to Bar rest 2 minutes x 4 sets

+

For time:

5 Rounds:
8 Deadlift 205/135
24 Double Unders
*Run 100m carrying 45/25 lb plate after each set* 

Training:

8 Sets:
30 Second Airdyne 90%
30 Second FLR on Rings

Rest 5 minutes

For time:
20 Burpees
30 Power Clean 135/95
20 Burpees

Training:

3 Sets @ 100%:
1 Power Clean + 2 Push Jerk - Tough!
AMRAP Push Ups (1 set, go till you drop)
Airdyne 20 second max effort
Rest 3 minutes

+

3 Sets @ 100%:
1 Power Clean + 2 Front Squats - Tough!
20 KBS 55/35
50m Sprint - walk back
Rest 3 minutes

Packed house and awesome class on Saturday!  Too much fun!

Training:

A. Learn Turkish Get Ups

+

5 Min AMRAP @ 95%:
5 Turkish Get Ups / Arm
5 Toes To Bar

Rest 3 minutes

5 Min AMRAP @ 95%:
5 Man Makers 25/15
5 Lunges / leg

Rest 3 minutes

5 Min AMRAP @ 95%
5 Sumo Deadlift High Pull 95/65
5 Push Press 95/65

Training:

A1. Push Jerk Cluster 1.1.1 x 4 sets rest 20 seconds
A2. L-Sit Hold 15-20 seconds x 4 sets rest 2 minutes

+

3 Rounds for time of:
5 Thrusters 135/95
10 CTB Pull Ups
10 Burpees
30 Double Unders

Training:

A. EMOTM 8 Minutes: 3 Power Clean 5 Toes to Bar

+

For time:

8 Power Clean 135/95
21 Lunges With Plate overhead 45/25
9 Pull Ups / Ring Rows
6 Power Clean 135/95
15 Lunges With 45/25 overhead
15 Pull ups / Ring Rows
4 Power Clean 135/95
9 Lunges w 45/25
21 Pull ups / Ring Rows

Make up day!

Brandon Bocianski and CF gravity gettin some love on the games site!
http://games.crossfit.com/article/week-one-review-north-central


Training:

8 Sets @ 80%:
5 KB C&J 55/35
5 Push Ups

Rest 3 minutes

For time:
10-1 Ladder of:
Deadlift 175/115
Bar Facing Burpees

Vid:  Top score in the world for first workout of the open.  To quote some random person I saw on a CrossFit board "Oh no, the Russians have found Crossfit. I'm off to McDonalds for dinner to find another sport. Maybe Chess."  Haha, don't know why, but this killed me.  Awesome effort by Danila!

Training:

4 Sets:
1 Attempt AMRAP strict press @ 50-60% 1RM
480m Sprint on Airdyne
rest 2 minutes

+

3 sets:
20 KBS 55/35
15 Squats
10 Box Jumps 24"/20"
rest 2 minutes

Training:

A.  EMOTM 5 Minutes 3 Push Press Heavy
B.  5 Minute AMRAP KB Snatch 55/35
C.  For time:
     3 Rounds for time:
     10 Front Squats
     10 KBS 55/35
     10 Pull Ups

Training:

5 Minute AMRAP:
10 SDHP 95/65
10 Sit Ups

5 Minute AMRAP:
1 Farmers Carry Down and Back 55/35
10 KBS 55/35

5 Minute AMRAP:
5 Toes to Bar
5 Burpees

5 Minute AMRAP:
10 Goblet Squats 55/35
10 Push Ups

No rest between amraps!

Weds Training

Vid: 285lb C&J...after 100lb weighted 200m repeats...went up pretty easy, think I have 295+ Fresh.

Training:

A1. Bent Over Barbell Rows 5 reps @ 12X1 x 4 sets rest 20 seconds
A2. Ring Push Ups 10 reps x 4 sets rest 2 Minutes

+

For time 21,15,9 Reps of:
HSPU - (Sub Strict Press @ 70% 1RM)
Strict Pull Ups - (Sub Kipping/Jumping Pull Ups)

Training:

A.  EMOTM 8 Minutes 5 Back Squat @ 20X0
B.  Implement Carry Lunges 12 Tough Steps x 4 sets, rest 1 Minute

+

For Reps:
4 Minute AMRAP WallBall 20/12
3 Minute AMRAP Double Unders
2 Minute AMRAP Burpees
1 Minute AMRAP Push Press 135/85

Training:

4 sets @ 95%:
3 Tough Clean and Jerk
6 Burpees
9 Chest to Bar Pull Ups
Rest 2 Minutes

+

10 Sets @ 90%:
30 Second Airdyne
30 Second KBS 55/35 or Push Ups (Alternate Each Set, so 5 sets of KBS and 5 sets of Push Ups)

Training:

Possible Make Up Day

Or

A1.  Power Clean/Hang Power Clean/Jerk x 2 x 4 sets rest 20 seconds
A2.  KB Snatch 8 Reps/Arm x 4 sets rest 2 minutes

+

10 Minute AMRAP:
5 C&J 115
7 Sit Ups
9 WallBall

Vid:  For time 50 CTB Pull Ups then 100 wallball

Congrats to everyone on big deadlift PRs yesterday!!  All ladies over 115lbs and guys over 300, with 3 getting 395!

Training:

10 Sets:
30 Second Jump Rope
30 Second FLR

+

With a 10 Minute Timer Do:
100 Cals Airdyne
AMRAP Box Jumps 24"/20 (jump up STEP DOWN)
Score is # of box jumps

Happy Valentines Day!  Now, time to work!

Training:

5 Minutes to build to a tough 1 rep on Deadlift, NOT a 1RM

Rest 2 Minutes

6 Rounds for time:
6 Burpees
20 Double Unders
6 CTB Pull Ups

Pic:  The aftermath after last thursdays wod.

Training:

3 sets @ 90%:
10 Tough Front Squats
1:10 Airdyne
Rest 2 minutes

+

10 Minute Amrap @ 90%:
20 KB Snatch (10 Each Arm) 55/35
20 Lunges (10 Each Leg)

Training:

A1.  Deadlift Cluster 2.2.2.2 x 4 sets, rest 20 seconds
A2.  Hand Stand Holds 35 second x 4 sets, rest3 minutes

+

12 Minute AMRAP:
5 CTB Pull Ups
10 Box Jumps 24"/20"
5 CTB Pull Ups
10 Goblet Squats 55/35

Training:

4 sets @ 97%:
3 Down and back farmers carry 55/35
20 KBS 55/35
2 Down and back f.c.
20 Sit ups
1 Down and Back f.c.
Rest 2:30

+

2 Minute Max Cals Airdyne

Training:

4 sets @ 97%:
10 Clean and Jerk - Tough
10 Burpees
10 KBS 55/35
10 Toes to Bar
Rest 3:39 Minutes

Monday 2/6/2012 training

Vid: Coach doing a wod from last week: 213lb Strict Shoulder Press + Push Presses

Training:

A. Back Squat @ 20X1 3 reps x 4 sets rest 2 minutes
B. KB Single Arm Press 1 each arm every 20 seconds for 5 minutes

+

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Thruster 95/65
Pull Ups

Training:

5 Minute AMRAP @90%:
10 Ball Cleans 20/15
10 Step Ups w/Ball 24"/20"

Airdyne 5 minutes @ 90%:

5 Minute AMRAP @90%:
6 Pull Ups
8 Ring Push Ups
10 Lunges

Airdyne 5 Minues @ 90%

Pic: How to squat

Training:
A. EMOTM 8 Minutes 5 BackSquat @ 14X1

+

For time:
50 Calories Airdyne
40 Front Squat 95/65
30 Toes To Bar
20 Push Ups
10 Push Press 95/65

Training:

3 sets @ 97%:
5 Deadlift
20 Second Airdyne
rest 2 minutes

+
10 minute amrap:
5 jerk 155/105
7 Box Jumps 30/24
9 KBS 72/55

Vid:  Some friends of mine from down south participated in the making of this AMAZING video, check it out.

Training:
A. Press x 1/Push Press AMRAP @ 10X0 x 3 sets, rest 3 minutes
B. KB Snatch 5/arm - tough x 3 sets rest 45 seconds

+

For time:
21, 18, 15, 12, 9, 6, 3 reps of
Sit Ups Unanchored
Wall Ball 20/12 to 10ft target

Training:

8 Sets @ 90%:
30 sec airdyne
30 sec double unders
30 sec rest

+

2 sets:
20 Unbroken KBS 55/35
20 Burpee Broad Jumps
20 Lunges (10 each leg alternating)
rest 2:30

Pic: 82 year old Jean nails a new Deadlift 1 Rep max @ 153lbs! (Not from CFG)


Training:
A. EMOTM 10 minutes 2 Strict Press


+

10 Minute Amrap:
7 Hang Power Clean 95
7 Push Press 25lb DB/KB
15 Squats

Monday 1/23/2012

Training:
4 sets @ 90%:
10 Push Jerk - Tough
10 KBS
10 Burpee
rest 2 minutes between sets

+

4 sets @ 95%:
45 second Airdyne Sprint for calories
Rest 3 minutes between sets

Vid:  Wod #2 from last weekend, 5 clean and jerk amraps starting at 145lbs and ending at 225lbs.  Took home 5th place in this one...1 clean or jerk away from 4th place.

Training:

A. EMOTM for 10 minutes Back Squat 5 reps @ 13X0

+
5 sets @ 90%:
With a 2 minute timer running complete 10 clean and jerks 135/95, with remaining time airdyne for max cals. rest 90 seconds between sets.

Vid:  What CrossFit is really about - People achieving things they never thought they could.  Getting stronger physically and mentally. 

Training:
A. EMOTM 10 minutes Deadlift 2 reps @ 90% 1RM

+

For time:
30-20-10 rep rounds of:
KBS 55/35
Box Jumps 24"/20"
*After each round do 10 KTE

Vid:  Wod 6 of the Great Lakes Invitational 9-6-3 rounds for time of 350lb Deadlift, wall climbs, 185lb squat clean.  Time: 8:44

Training:

A. Press Cluster 1.1.1.1.1 x 4 sets rest 3 minutes

+

4 sets @ 97%:
10 Push Press Unbroken
10 Front Squat Unbroken
10 Thruster Unbroken
10 burpees
Use same load for PP/FS/Thrusters
rest 3 minutes between sets

Training:

8 Minute AMRAP @ 90%:
5/hand KB C&J 55/35
5 Calories on Airdyne

Rest 2 minutes

8 Minute AMRAP @ 90%:
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 minutes

8 Minute AMRAP @ 90%:
10 Overhead Walking Lunges 25/10
10 Sit-Ups

training: A. EMOTM 10 minutes 3 hspu (sub heavy press)  +  for time: 75 OHS 95/65 everytime the bar comes down from overhead do 20 double unders before resuming OHS

Pic:  Night time class the other day, awesome/tough group of people!

Reminder: Closed Friday night and saturday.  We will have 1 class at 11:15 A.M. Friday.

Training:

A1. Barbell Lunges alternating 5/leg x 3 sets, rest 20 seconds
A2. AMRAP (-1) Ring Push Ups x 3 sets, rest 2 minutes

+

5 Rounds for time:
10 Deadlift 225/155
15 Pull Ups
20 Sit Ups

Monday 1/9/2012

Pic:  The afternoon crew getting ready to sport some Knees to Elbows in last weeks 15 minute AMRAP.  Lookin good!

ANNOUNCEMENT FOR THIS WEEK:  The gym will ONLY have a afternoon class on Friday  1/13/2012.  Class Saturday 1/14/2012 is also canceled.  I will be out of town competing at The Great Lakes Invitational at CrossFit Indy North in Indianapolis all weekend.

Training:

3 Sets:
10 Fast Thrusters - Tough
90 Second Airdyne for cals @ 90%
Rest 3 minutes between sets

+

3 Sets:
10 SDHP - Tough Weight
90 Second Burpee Box jumps 20/16" @ 90%
Rest 3 minutes between sets

Vid: AJ Moore, bodyweight 170, front squatting 385 and CGBP 292.

Training:
A1. Bent Over Barbell Rows 5-8 reps @ 31X1 x 3 sets, rest 20 seconds
A2. Amrap ring push ups (-3) x 3 sets, rest 2 minutes

+

20 Minute AMRAP:
5 Knees to Elbows
10 Power Snatch 75lbs/55
20 Double Unders (or sub 35 single unders)

Pic:  One of the best sweat angels yet by one of our members!


Training: 

A.  EMOTM 8 Minutes 3 Back Squats 60% 1RM @ 2010
B. 5 Minutes to build to a tough Double in Back Squat

+

3 minute AMRAP Strict Pull Ups
rest 30 seconds
2 minute AMRAP Wallball 20/15
rest 30 seconds
1 minute AMRAP Push Ups

vid: pr from about 6 weeks ago, 315lb front squat for 2 reps.                                                                       

Training:

3 sets @ 95%:
7 Touch and Go Push Jerks - Tough
10 Toes to bar
Rest 3 minutes between sets

+

15 Minute AMRAP:
10 Front Squat 95/65
10 Kettle Bell Swings 55/35
10 Box Jumps 24"/20"                                                                                         

Are you ready?

Training:

A. EMOTM 1 Thruster for 10-12 minutes.  You must add weight each set, work up to a tough single.

+

4 Rounds for time:
10 Pull Ups
20 Push Ups
30 Sit ups
Rest exactly 1 minute after each round

Monday : Lets get the new year started right!

This is a video about Chris Spealler.  He is one of the only men to participate in all The CrossFit Games (excluding OPT because of personal reasons).  What makes him so special in my mind is the fact that he weighs 150lbs but is asked to lift way, way over his bodyweight all the time and does it.  In 1 event he was asked to clean and jerk 205lbs and 225lbs, in another he had to front squat 225lbs x 7 reps for 3 rounds.  Despite his size he perseveres.  That's CrossFit.

Training:

4 sets:
8 Touch and Go Deadlifts
60 second airdyne sprint - 90%
Rest 2 minutes between sets

+

4 sets:
15 Kettle bell Swings
60 second burpee broad jumps - 90%
Rest 2 minutes between sets