Tuesday - October 16th, 2018

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Tuesday - October 16th, 2018

CLASS WOD

“Down & Out”
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*

*After Each Round. 5 Total Runs.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Double-Under & Bar Muscle-Up
Ascending Ladder for 5 Minutes:
10 DU, 1 Bar Muscle-Up
20 DU, 2 Bar Muscle-Ups
30 DU, 3 Bar Muscle-Ups

Continue to add 10 double-unders and 1 bar muscle-up per round until the 5:00 time cap is reached.

2) L-Sit Hold
1 Set: L-Sit Hold: Max Time

Following, Recovery 20:00 Light Bike
On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups

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Monday - October 15th, 2018

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Monday - October 15th, 2018

CLASS WOD

“Squeaky Wheel”

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Snatch
Build to a 1-RM

2. Back Squat
Heavy set of 12

3. Strict JT (on the 0:00…)
21-15-9:
Strict Handstand Pushups
Strict Ring Dips
Pushups

4. Aerobic Capacity (on the 10:00..)
Every 5 minutes x 4 rounds:
12/9 Calorie Row
6 Burpees Over Rower
12/9 Calorie Assault Bike
6 Burpees Over Rower
12/9 Calorie Row

GYMNASTICS STRENGTH

We started programming extra gymnastics strength work 6 weeks ago. So far, the response has been awesome! Tons of people have been following it before or after class, and for a few athletes as a class alternative when they don’t have time to train for the full hour. Going forward, we will be continuing to offer gymnastics strength programming past the 8 week mark we had initially set.

For those of you new to the programming, here are some details. There are 3 streams of programming depending on your goal - (1) get your first pull-up, get (2) your first muscle-up, (3) continue past the muscle-up. Each stream of programming has specific movement variations programmed, however, those variations may be too easy or too advanced for you. If you need to adjust the movement variation refer to the gymnastics movement library here - https://www.crossfitqueenstreet.com/gymnastics. In the movement library you will find progression listed in order of difficulty. Once you can completed the “required work” of a progression, you are ready to start training the next. For example, once you can do a 30 seconds Chin Over Bar Hold, you are ready to start training Chin-Up Negatives.

Developing the Muscle-Up
1. Max Chin-Ups
*Pause for 2 sec @ top of each rep.

2. Max Ring Dips
*Pause for 2 sec @ top and bottom of each rep.

Developing the Pull-Up
1. Chin-Up Negative
1 Set: Max Time (consistent tempo)
*OR, attempt a chin-up.

2. Pushups
1 Set: Max Reps (challenging variation)

Muscle-Up +
1. Max Kipping Ring Muscle-Ups

2. Prehab
X-Sym: Iron Scap

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Saturday - October 13th, 2018

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Saturday - October 13th, 2018

CLASS WOD

1) Mind Eraser
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Body Armour
3 Rounds, rotating stations on the 2:00:
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 20 GHD Sit-Ups + 20 Hip Extensions

ANNOUNCEMENTS

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Friday - October 12th, 2018

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Friday - October 12th, 2018

CLASS WOD

1) Front Pause Squat
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

2) “Nine Yards”
AMRAP 12: 
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Bike
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Bike
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Bike
….
Up by (3’s) until finish.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Squat Clean Primer
4 Sets of the Complex:
1 Clean Pull
3 Tall Cleans
1 Hang Squat Clean
1 Squat Clean

2) Squat Clean
On the Minute x 12:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest

Followed by 3x1 Squat Cleans, off the clock, resting as needed between sets.

3) Front Squat
2 Sets of 4 @ 82%
2 Sets of 3 @ 87%
2 Sets of 2 @ 92%

All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

4) Gymnastics Conditioning
50 Double-Unders + 21 Kipping HSPU
50 Double-Unders + 15 Kipping HSPU
50 Double-Unders + 9 Kipping HSPU
50 Double-Unders + 15 Kipping HSPU
50 Double-Unders + 21 Kipping HSPU

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength 5 sets:
3-5 Ring Dips (pause 2 sec in bottom on 1st rep)
3-5 Chin-Ups (pause 2 sec at top on 1st rep) 2. Prehab and Accessories 3 sets:
10 Prone Dislocates
30-45 sec Hollow Body

Developing the Pull-Up
1. Strength 5 sets:
2-3 Chin-Up Negatives (5-10 sec/rep)
4-8 Pushups 30-45 sec Hang
2. Accessories 3 sets:
12 DB Bicep Curls
12 Overhead DB Tricep Extensions

Muscle-Up +
1. Strength Every 2 min, for 10 min: (5 sets)
2 Strict Muscle-Ups + 3 Kipping
2. Strength Accessories 3 sets:
Max Strict Handstand Pushups (-2)
Max Strict Pull-Ups (-2) 25 GHD Sit-Ups

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Thursday - October 11th, 2018

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Thursday - October 11th, 2018

CLASS WOD

“Surf And Turf”
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Dumbbell Ground to Shoulder (50/30)
50 AbMat Sit-ups
70/50 Calorie Row

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Optional Active Recovery
Alternating OTM x 25 (5 Rounds)
Minute 1 - 15/12 Calorie Row
Minute 2 - 1 Round of "Strict Cindy"
Minute 3 - 12/9 Calorie Assault Bike
Minute 4 - 1 Turkish Get-Up, each arm
Minute 5 - 200 Meter Run

Not for intensity, but at a recovery pace.

ANNOUNCEMENTS

  • The ACH Billing is currently not working on our end. We are working on it to get it up and running as soon as possible! If you are a member who gave us your billing information, we will use it when the ACH is up and running and you do not have to give that information to us again. At this time we will need to make the outstanding payments through our terminal at the gym, or if you have a credit card on file we will charge that through zen planner.

    Apologizes for the delay in getting the ACH billing to work! Thank you for your patience and we will make an announcement when it is up and running!

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Wednesday - October 10th, 2018

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Wednesday - October 10th, 2018

CLASS WOD


”Run Wild”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Handstand Walk O-Course Practice
AMRAP 10:
25 Zeus Rope Double-Unders (or 50 regular DU)
25' Zig Zag Handstand Walk O'Course

2) Jerk Practice
Pausing Split Jerk - 3 Sets of 2
Jerk Drive + Split Jerk - 3 Sets of the Complex
Split Jerk - 5 Sets of 1

3) Body Armour
5 Supersets:
6 Tempo CTB Pull-Ups
9 Tempo Dumbbell Bench Press

*5 Second Negative/Lowering Phase. Normal speed on the pulling portion of our CTB, and normal pressing on the DB bench press speed.

Build on the tempo DB bench press to a heavy.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength 5 sets:
Max Pull-Ups (-1)
Max Ring Pushups (-1)

Developing the Pull-Up
1. Strength 5 sets:
2-3 Chin-Up Negatives (5-10 sec/rep)
4-8 Pushups 30-45 sec Side Plank/side
2. Accessories 3 x 12 One Arm DB Rows
(heavy)

Muscle-Up +
1. Muscle-Up Technique 8 sets:
5 Kip Swings + 3 Muscle-Ups
2. Prehab X-Sym:
Iron Scap


ANNOUNCEMENTS

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Tuesday - October 9th, 2018

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Tuesday - October 9th, 2018

CLASS WOD

1) Power Clean
Build to Heavy Touch and Go 5-Rep

2) “Guard Rail”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Strict HSPU + Power Clean
Alternating “On the Minute” x 10 (5 Rounds):
Odd Minutes – 45% of Max Strict Handstand Pushups
Even Minutes – 5 “Touch and Go” Power Cleans

2) Row Conditioning
4 Rounds:
1:30 @ 2K Row Pace + 15s
1:00 @ 2K Row Pace + 5s
:30 @ 2K Row Pace - 10s
Rest 2:00 between efforts.

Four rounds of the 3:00 effort above, resting 2:00 between.
This workout is in relation to your 2K row time.

ANNOUNCEMENTS

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Monday - October 8th, 2018

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Monday - October 8th, 2018

CLASS WOD

“Gobble-Gobble”

Teams of 4
AMRAP 25, 5 minutes per station:
Toes-to-bar
Wall balls (30/20)
Calorie row
Clean & Jerks (95/65)
Calorie bike

EXTRA PROGRAMMING

1. Snatch
On the Minute x 12:
Minutes 1+2+3 - Snatch Pull + Hang Sq Snatch + Sq Sn
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Snatches
Minute 8 - Rest
Minutes 9+10+11 - 1 Squat Snatch
Followed by, 3 Heavy Singles, off the clock.

2. Snatch Accessory
5 Sets:
1 Snatch Pull
3 Hang Snatch High Pulls

3. Back Squat
3 Sets of 9:
Set #1 - 9 Reps @ 76%
Set #2 - 9 Reps @ 80%
Set #3 - 9 Reps @ 84%

3. Conditioning - “Dirty Thirty”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-Ups
30 KBS (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20) *Females 9' Target
30 Bar-Facing Burpees
30 Triple Unders


GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
5 sets:
3-5 Ring Dips (pause 2 sec in bottom on 1st rep)
3-5 Chin-Ups (pause 2 sec at top on 1st rep)

2. Prehab and Accessories
3 sets:
10 Prone Dislocates
20 Tuck-Ups

Developing the Pull-Up
1. Strength
5 sets:
2-3 Chin-Up Negatives (5-10 sec/rep)
4-8 Pushups
30-45 sec Hollow Body
rest as needed between sets

2. Prehab
3 x 8 DB Ext Rotation

Muscle-Up +
1. Strength
6 sets:
1-3 Weighed Strict Muscle-Ups
rest as needed

2. Strength Conditioning
3 sets:
5 Strict Handstand Pushups
5 Strict Pull-Ups
7 Ring Dips
5 Strict Pull-Ups
9 Pushups
5 Strict Pull-Ups


ANNOUNCEMENTS

  • Modified Hour Reminder: today there will only be a 8:30am class. There is no cap on the class, and no registration. After class there is open gym from 9:30-10:30am.

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Saturday - October 6th, 2018

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Saturday - October 6th, 2018

CLASS WOD

“Stop, Drop & Roll”

Teams of 3
For Time (30 Minute Cap):
1200 Meter Wreck Bag Run (70/50)
140/100 Calorie Assault Bike
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Rope Climbs
10 Rounds:
100m Run
1 Legless Rope Climb

2. Gymnastic Conditioning
15 Bar Muscle-Ups, 150' HS Walk
10 Bar Muscle-Ups, 100' HS Walk
5 Bar Muscle-Ups, 50' HS Walk

3. Body Armour
12-10-8-6:
Dumbbell Strict Press, each side
*After each side, complete 21 GHD Sit-Ups

Following the completion of above:
100 Banded Pull-Aparts

Announcemnts

  • Holiday Hours: Sunday Open Gym is closed and Monday there will be an 8:30 am class and Open Gym until 10:30 am!

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Friday - October 5th, 2018

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Friday - October 5th, 2018

CLASS WOD

“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

*1 Round of “Cindy”:
(5 Pull-ups, 10 Push-ups, 15 Air Squats)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Squat Clean Primer
4 Sets of the Complex:
1 Clean Pull
3 Tall Cleans
1 Hang Squat Clean
1 Squat Clean

2. Squat Clean
On the Minute x 15:
Minutes 1+2+3 - 3 Squat Cleans
Minute 4 - Rest
Minutes 5+6+7 - 2 Squat Cleans
Minute 8 - Rest
Minutes 9+10+11: 1 Squat Clean
Minute 12 - Rest
Minutes 13+14+15: 1 Squat Clean

3. Front Squat
2 Sets of 4 @ 79%
2 Sets of 3 @ 84%
2 Sets of 2 @ 89%
Rest as needed between sets, but aim to keep it to 3:00 or less.

4. Midline Conditioning
5 Rounds:
8 Burpees over Yoke
50' Yoke Carry

Round 1 - 285/245
Round 2 - 345/285
Round 3 - 405/325
Round 4 - 465/365
Round 5 - 525/405

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Max Chin-Ups

2. Max Ring Dips

3. Prehab
X-Sym: Iron Scap

Developing the Pull-Up
1. Chin-Up Negative Max Time (1 rep)
*Aim for an even tempo.

2. Pushups Max Reps
*Find your most challenging variation.

3. Prehab
50 Banded Pull Aparts

Muscle-Up +
1. Max Ring Dips

2. Max Strict Chin-Ups

3. Prehab
X-Sym: Iron Scap


Announcements

  • Member Resources: we have re-released our member resources pages. They are linked above in the main navigation bar of this website under “Members”. There is some new content, but mainly they have been reorganized to make accessing what you’re looking for easier. For everyone (new or long time members) we recommend reading the “Start Here” page.

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Thursday - October 4th, 2018

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Thursday - October 4th, 2018

CLASS WOD

“Better Half”
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

Then. . .
Run 1600 meters

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Optional Active Recovery
Every 3:00 x 4 Rounds (36:00)
A) 30/24 Calorie Assault Bike
B) 40/30 Calorie Row
C) 500 Meter Run

ANNOUNCEMENTS

  • Monday Oct 8th: The 8:30am class will be CAP FREE! So come on out this Thanksgiving Monday and crush a workout

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Wednesday - October 3rd, 2018

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Wednesday - October 3rd, 2018

CLASS WOD

Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

*Score is lowest rep total across the five rounds.

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Handstand Walk
10:00 O-Course Practice

2. Jerk Technique
Pausing Split Jerk - 3 Sets of 2
Jerk Drive + Split Jerk - 3 Sets of the Complex
Split Jerk - 5 Sets of 1

3. Air Runner Conditioning
5 Sets:
1:00 Moderate, :30s Fast
1:00 Moderate, :30s Fast
Rest 1:30

These are 3:00 rounds, with 1:30 rest between efforts.

4. Body Armour
3 x 20 Romanian Deadlift
3 x 10 Stiff-Legged Sumo-Deadlift
3 x Max Effort Glute Ham Raises

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. 3 sets:
3-5 Ring Dips
3-5 Strict Pull-Ups

2. 3 sets:
10 One Arm DB Rows/arm
10 Bicep Curls

Developing the Pull-Up
1. 3 sets:
1-3 Chin-Up Negatives (5-10 sec/rep)
4-6 Pushups

2. 3 sets:
10 One Arm DB Rows
10 Bicep Curls
rest as needed

Muscle-Up +
1. 10-9-8-7-6-5-4-3-2-1 Ring Dips Strict Pull-Ups
*If possible, weight.

2. Prehab
3 x 10 DB Ext Rotation

Announcements

  • Holiday Hours this Thanksgiving weekend! Sunday Open Gym is cancelled. Monday there will be an 8:30 am class and Open Gym until 10:30 am!


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