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CrossFit Shelby WOD – Monday 1.8.18

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Guess the weight – win money!

As you know, there’s Baby Carico that WAS due 1/6 and Baby Champney due 1/18. Both girls! There is a box for each baby if you would like to put in $1 and your guess of the baby’s weight (pounds and ounces, ex. 7lbs6oz) AND YOUR NAME on a sticky note. Put both in the box! Whoever guesses right on or the closest, will win the money! If there’s a tie, money will be split.

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21-day Primal Blueprint Challenge will

begin on January 29th.

This challenge was created by Mark Sisson of www.marksdailyapple.com. There are package deals you can purchase on your own for the Challenge, but we are not requiring you to do so. Here’s the link if you want to take a look:

https://www.primalblueprint.com/21day-transformation

If you are interested in purchasing his book, The Primal Blueprint, click here.

We will be sharing the information to take on the Challenge. Our private Facebook page can be used to share recipes, our challenges or how we are feeling, as well as any questions. Let’s get ready! If you have not been added to the CFS Athletes private page, please let Traci know ASAP if you do have a Facebook account! Contact at 423-834-2101 or cfs@crossfitshelby.com

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CrossFit Games Open will start February

22nd! Registration is open on January 11th.

List CrossFit Shelby as your affiliate. There

are age categories as well as RX and Scaled

divisions. Questions? Ask a coach!

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A. Back Squats

Complete 1 set of 20 reps @ *

*Subtract 90lbs off of your 5RM

Example:

180 = 5RM

180-90=90lb starting weight

Increasing each time by 5 lbs (2.5 each side)

We will do these squats on Mon, Wed, Fri

for 18 days (6 weeks). By day 18, you should be close to your old 5RM, squatting it 20 times.

Avoid failure during this program.

** If you fail reaching the 20 reps at any time, start with the same weight for the next session and continue the progression.

C. 12min AMRAP of

36 DUs (SC: 60 singles)

12 Front Rack Alternating Forward Lunge – 75/55 (SC: 65/45)

8 Over the Bar Burpees

CrossFit Shelby WOD – Friday 1.5.18

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Guess the weight – win money! As you know, there’s Baby Carico due 1/6 and Baby Champney due 1/18. Both girls! There is a box for each baby at the gym if you would like to put in $1 and your guess of the baby’s weight (pounds and ounces, ex. 7lbs6oz) AND YOUR NAME on a sticky note. Put both in the box! Whoever guesses right on or the closest, will win the money! If there’s a tie, money will be split. Get your guess in for Baby Carico soon!!

Starting Monday, we will begin a 6 week 20rep back squat program that will be at the beginning of Monday, Wednesday, and Friday classes. You will need your 5RM back squat to calculate your starting weight for Monday. Tomorrow is another opportunity to find your 5RM tomorrow. You may also come in on Saturday to find your 5RM.

A. OVHD Squats @ tempo 22X1* (17min)

2 sets of 3 @ 70% 1RM

2 sets of 2 @ 75%

2 sets of 2 @ 80%

*For those that need to, 17min to find 5RM Back Squat

B. For time, 4 Rounds of

400m Run*

30 Weighted Step-ups – pair of DBs/KBs – you pick weight

20 Hang Power Cleans – same pair of DBs/KBs

*IF you have been sick or are fighting a cold or have an injury, you may do 500m rows. Please discuss with your coach. Remember, CrossFit is supposed to prepare you for the unknown! So, prepare yourself to run a few 400s outside tomorrow since you already know about them!

**Post weight of DBs/KBs, run or row and time

CrossFit Shelby WOD – Thursday 1.4.18

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“BERGERON OPEN TEST”

AMRAP in 20 minutes

50 Wall Ball Shots – 20/14; 10ft/9ft (SC: 14/10; 10ft/9ft)

50 Double Unders (SC: 150 Singles)

40 Box Jumps – 24/20 (SC: step-overs)

40 Toes-to-Bars (SC: Hanging Knee Raises)

30 Chest-to-Bar Pull-Ups (SC: Jumping Pull-ups)

30 Burpees

20 Power Cleans – 145/100 (SC: 115/75)

20 Jerks – 145/100 (Push or Split) (SC: 115/75)

10 Power Snatches – 145/100 (SC: 115/75)

10 Ring Muscle-Ups (SC: 10 Ring Rows + 10 Ring Dips)

CrossFit Shelby WOD – Monday 1.2.18

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Record your 5RM back squat since you will be using it for the back squat program beginning on Monday, 1/8.

A. 17min to find 5RM Back Squat

B. CrossFit Games Open 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups (SC: no more than 2 mats/HSPU from box)

3 cleans – 185/125 (SC: 115/75)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.