WORKOUT-06/30/15

Gillian & Miles after receiving their Silver and Bronze medals at The World Police & Fire Games!

Gillian & Mui after receiving their Silver and Bronze medals at The World Police & Fire Games!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TONIGHT AT 530PM. WEIGHTLIFTING WITH COACH BRIAN AT 630PM**

HOLIDAY SCHEDULE

Friday July 3rd – Open Gym Only 9am-12pm

Saturday July 4th – CTO Beach Day

Sunday July 5th – Open Gym 10am-12pm

Monday July 6th – Normal Schedule

WORKOUT OF THE DAY

Back Squat 5-5-5 rep max

-then-

Complete for time:

2000 meter row

100′ Walking Lunge w/ Kettlebell in the front rack position 2/1.5 pood

*post loads and times to comments.

FORBES: FAT IS BACK – NEW DIETARY GUIDELINES

WORKOUT-06/29/15

AMY D. GETTING READY TO LAUNCH!

AMY D. GETTING READY TO LAUNCH!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 7 rounds of the following:

:90  – 25 ft. Handstand Walk + 1 Squat Snatch

:30 to rest and adjust weight. Start with a moderate weight and add each round.

Cash out: 3×12 Russian Twist

STRENGTH

Basic: Back Squat 3×5 (+5#) ,Chin-ups 3 x max effort , Banded Good Morning 3×25

Intermediate: Clean & Jerk 2 rep max , 3×1 @ 2 rep max , Ring Row 3 x max effort

ENDURANCE – SHORT INTERVAL

10 x 300 meter run (rest :60 , no more than +/- :05 deviation)

Bench Press 2-2-2-2-2-2-2

SUNDAY OPEN GYM, YOGA & WEIGHTLIFTING

Good times and awesome performances at Bend the Bar

Good times and awesome performances at Bend the Bar

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thank you to everyone that made it out to CrossFit Stability for the Bend the Bar team competition yesterday. Our teams made awesome showings with 2nd, 3rd and 4th place finishes and found extra motivation from the TakeOver cheering section. The Bend the Bar team event #2 will be held at TakeOver the second weekend of August, so let us know if you are interested in putting a team together or judging.

**YOGA WITH MARIZA TODAY AT 9AM. WEIGHTLIFITNG WITH COACH RYAN AT 10AM. OPEN GYM 10AM-12PM**

POWER ATHLETE PODCAST – DR. ALLISON BARGER – AUTHOR OF MEATHEAD

SATURDAY WORKOUT-06/27/15

Creighton & Alex working on the fundamentals

Creighton & Alex working on the fundamentals

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Push Jerk 5 -5 – 5 rep max

-then-

Complete for time:

1k Row

15 Bar Facing Burpees

15 Power Cleans 165/115#

750 Meter Row

12 Bar Facing Burpees

12 Power Cleans 165/115#

500 Meter Row

9 Bar Facing Burpees

9 Power Cleans 165/115#

*Post times to comments.

**BEND THE BAR UPDATE**

Come out to Stability CrossFit today and cheer on our TakeOver Teams as they compete in the “Bend The Bar” team competition. We have three teams participating in this fun 4 person competition.

bend the bar (400x329)

 

WORKOUT-06/26/15

omar (500x500)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Partner WOD – Teams of 2 , Complete for time:

800 Meter Run

50 Wallball Shots 20/14#

400 Meter Run

40 Wallball Shots 20/14#

200 Meter Run

30 Wallball Shots 20/14#

*Partners complete the run together. Each will perform the prescribed reps of wallball shots, one athlete working at a time. Break up wallball shots into sets as needed.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Strict Press 3×5 (+2.5#) , Single Arm Dumbbell Row 3×10

Intermediate: Deficit Deadlift 3rm +10# , 3×3 @85% of 3rm , Bar Dips 3 x max effort

ENDURANCE

30 Minute amrap of:

400 meter run

500 meter row

Strength – 10 Minute emom of: 3 Back Squats @60-65%

WORKOUT-06/25/15

The 1100 class working hard!

The 1100 class working hard!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete for time:

30 Box Over Jumps 24/20″

-then-

50-40-30-20-10 Russian Kettlebell Swings 1.5/1 pood

25-20-15-10-5 Toes to Bar

-then-

30 Box Over Jumps 24/20″

*Post times to comments.

 

WORKOUT-06/24/15

Stacy - TakeOver WeightLifitng

Stacy – TakeOver WeightLifitng

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Strict Pull-ups 9-11-9-9-11+ (If you fail on any set drop off then finish with negatives)

-then-

4 Minute Amrap of:

21 Shoulder to Overhead 115/75#

21 Pull-ups

**rest 2 minutes**

4 Minute Amrap of:

15 Shoulder to Overhead 135/95#

15 Pull-ups

**rest 2 minutes**

4 Minute Amrap of:

9 Shoulder to Overhead 155/105#

9 Pull-ups

*Score each amrap separately and as a combined score.

STRENGTH

Basic: Power Clean 5×3 (+2.5#) , Pull-ups 3 x Max Effort , Russian Twist 3 x 20

Intermediate: Snatch 2 rep max , 3×1 @2rm , Back Squat 5-5-5

ENDURANCE – LONG INTERVALS

2 x 1600 meters , 2 x 800 meters , 2 x 600 meters (rest 1:1 for all)

Barbell Row 5×5

BREAKING MUSCLE – COUCH STRETCH CORRECTIONS

WORKOUT-06/22/15

Isela graduated on-ramp and will be starting up classes this week!

Isela graduated on-ramp and will be starting up classes this week!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Back Squat 3×5 (80-85%)

-then-

Complete 3 rounds for time:

25 Power Snatch 75/53#

50 Double Unders

*Post scores and times to comments.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Bench Press 3×5 (+2.5#) , Banded Good Morning 3×25

Intermediate: Clean & Jerk 2 rep max 3×1 @ 2rm , Ring Row 3 x max effort

ENDURANCE – SHORT INTERVALS

4x400m Run *rest 1:1

4x200m Run @fastest 400m, rest 1:1

Stg: Strict Press 5-5-3-3-1