Tuesday - December 11th, 2018

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Tuesday - December 11th, 2018

CLASS WOD

“Crash Course”
AMRAP 15:
50 AbMat Sit-ups 
40/30 Calorie Assault Bike 
30 Chest to Bar Pull-ups
20 Wreck Bag Over The Shoulder (70/50)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Gymnastics Conditioning
Not for score:
2 Rounds:
40% Max Ring Muscle-Ups + 50 Double-Unders
30% Max Ring Muscle-Ups + 50 Double-Unders
20% Max Ring Muscle-Ups

Rest 3:00 between rounds.

2) Midline
3 Giant Sets, resting 2:00 between sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Paralettes

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Monday - December 10th, 2018

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Monday - December 10th, 2018

CLASS WOD

1. Back Squat
3 sets of 5

2.”Freddy Krueger”
21-15-9:
Kettlebell Swings (70/53)
Burpees

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

2. Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups 
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups 
Rounds 4-5: Kipping Handstand Push-ups

3. Barbell Cycling
On the Minute x 5: 
5 Touch and Go Squat Snatches

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups (10 min)
10 High Ring Assisted Muscle-Ups
*Hang and pull, legs assist through transition, then press out.

2. Strength (15 min)
4 sets:
3 False Grip Ring Pull-Ups
3 Weighted Ring Dips
45 sec Hollow Body
*Add weight.

3. Prehab (10 min)
2 sets:
10 Prone Dislocates
10 Behind the Back Pullovers

Developing the Pull-Up
1. Strength
20 minutes:
3 x 10-15 sec Chin-Up Negative
10 Incline Pushups
30 sec Scap Pushups
30 sec Scap Pull-Ups
*Decrease height on incline pushups from last week.

2. Accessories
3 x 10 One Arm DB Row (on bench)
3 x 10-12 Bicep Curls
*Add weight from last week.

Muscle-Up +
1. Muscle-Up Technique
10 sets of 2-3 Kipping Muscle-Ups
*Focus on transitions and positioning.

2. Prehab
3 x 10 DB External Rotation

Quote of the Week:
"Accepting oneself does not preclude an attempt to become better." -Flannery O'Connor




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Saturday - December 8th, 2018

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Saturday - December 8th, 2018

CLASS WOD

“Mountain Man”
30 Power Snatches (75/55)
800 Meter Run 
60 Thrusters (75/55)
800 Meter Run 
30 Power Snatches (75/55)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Squat Clean
1 Hang Squat Clean (knee-level)
1 High Hang Squat Clean (high thigh)
Split Jerk


Set #1 - 65%
Set #2 - 70%
Sets #3+4+5 - 70-80%

2) Box Front Squat
6 Sets of 2 Repetitions

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Friday - December 7th, 2018

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Friday - December 7th, 2018

CLASS WOD

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load:
85% of our estimated 1RM Front Squat.

2) Gymnastic Practice
Practice Window: 15:00
8 Strict Toes to Bar
25' Handstand Walk Obstacle Course

3) Recovery Bike
Not for Score:
50:00 Effort

Minutes 1-7 - Light Pace
Minutes 8-10 - Moderate Pace

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
10 High Ring Assisted Muscle-Ups
*Hang and pull, legs assist through transition, then press out.

2. Strength
3 sets:
Max Ring Dips
Max Chin-Ups
*Stop 2 reps short of failure on each.

Developing the Pull-Up
1. Strength
20 minutes:
3-Position Chin Hold (10 sec/position)
5 Paused Incline Pushups (3 sec @ 2" off bottom)
30 sec Hollow Body

2. Accessories
3 x 10 One Arm DB Row (bench)
3 x 10-12 Bicep Curls

Muscle-Up +
1. Gymnastics Strength
5 sets:
Ring Complex
10 Strict HSPU
20 GHD Sit-Ups
*Ring Complex: 2 Strict Muscle-Up/3 Kipping/4 Ring Dips

2. Prehab
3 x 10 DB Ext Rotation





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Thursday - December 6th, 2018

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Thursday - December 6th, 2018

CLASS WOD

“Frogger”
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

Optional Recovery
1,000 Meter Run (Air Runner, Trueform, or outside)
5 Rounds: 
5 Strict Pull-Ups + 7 Hand-Release Pushups + 9 Calorie Erg Bike

1,000 Meter Run (Air Runner, Trueform, or outside)
3 Rounds: 
5 Strict Pull-Ups + 7 Hand-Release Pushups + 9 Calorie Erg Bike

1,000 Meter Run (Air Runner, Trueform, or outside)
1 Round:
5 Strict Pull-Ups + 7 Hand-Release Pushups + 9 Calorie Erg Bike

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Wednesday - December 5th, 2018

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Wednesday - December 5th, 2018

CLASS WOD

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike 

Score is Slowest Round

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Odd Object Conditioning
For Time:
50 GHD Sit-Ups
75' Handstand Walk
100' Dumbbell Front Rack Lunge (50's/35's)

2) Body Armour
3 Giant Sets:
10 Barbell Good Mornings
20 Box Step-Ups
30 Glute Bridges
Rest 2:00 between sets.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
Max Ring Rows (2 sec @ top/bottom)
Max Ring Pushups (2 sec @ top/bottom)
30 sec Side Plank/side
*Aim for continuous movement, if you have to rest end the set.

2. Prehab
3 sets:
10 ATYT (X-Sym)
20 Scap Pull-Ups

Developing the Pull-Up
1. Strength
20 minutes:
5 Foot Assisted Pull-Ups
5 Incline Pushups
10 Scap Pull-Ups
10 Side Plank Raises/side
*Incline pushups, height you could do 8-10 unbroken when fresh.

2. Prehab
3 x 10 DB External Rotations

Muscle-Up +
No Extra





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Tuesday - December 4th, 2018

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Tuesday - December 4th, 2018

CLASS WOD

1) Push Jerk
Build to Heavy 5-4-3-2-1

2) “Down Time”
AMRAP 7: 
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80) 
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80) 
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80) 

Climb by 3 Reps Until the Finish

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Handstand Pushup Conditioning
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 - Strict Handstand Pushups
Rounds 4+5 - Kipping Handstand Pushups

2) Push Jerk
On the 2:00 x 5 Rounds:
Set #1 - 5 Push Jerks
Set #2 - 4 Push Jerks
Set #3 - 3 Push Jerks
Set #4 - 2 Push Jerks
Set #5 - 1 Push Jerk

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Monday - December 3rd, 2018

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Monday - December 3rd, 2018

CLASS WOD

Jump Start”
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Stamina Squat
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

*Both* lifts are performed with the same load:
70% of our estimated 1RM Front squat.

2. Snatch Complex
On the 2:00 x 5 Sets:
1 Power Snatch
1 Hang Squat Snatch (knee-level)
1 Squat Snatch

3. Ring Muscle Up Testing
AMRAP 2: Ring Muscle-Ups
Rest 1 Minute
AMRAP 2: Ring Muscle-Ups

4. Gymnastic Conditioning
5 Rounds:
21/15 Calorie Ski Erg
5 Strict Handstand Pushups
10 Kipping Handstand Pushups
Rest 1:00 between sets.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups (10 min)
10 High Ring Assisted Muscle-Ups
*Hang and pull, legs assist through transition, then press out.

2. Strength (15 min)
4 sets: (no more than 15 minutes)
5 False Grip Ring Pull-Ups
5 Weighted Ring Dips
30 sec Hollow Body

3. Prehab (10 min) 2 sets:
10 Prone Dislocates
10 Behind the Back Pullovers

Developing the Pull-Up
1. 20 minutes:
3 x 10 sec Chin-Up Negative
10 Incline Pushups
30 sec Scap Pushups
30 sec Scap Pull-Ups
*Incline pushups, height you could do 15-20 unbroken when fresh.

2. Accessories
3 x 10 One Arm DB Row (on bench)
3 x 10-12 Bicep Curls

Muscle-Up +
1. Muscle-Up Conditioning
Every 2 minutes, for 10 minutes (5 sets):
50 Double Unders
5 Muscle-Ups

2. Prehab
3 x 10 DB External Rotation

Quote of the Week:
Challenges are what make life interesting. Overcoming them is what makes life meaningful." - Joshua J. Marine




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Saturday - December 1st, 2018

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Saturday - December 1st, 2018

CLASS WOD

“Clean House”
5 Rounds (In a 4 Minute Window):
400 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds. 

1 Round of "Cindy": 
5 Pull-ups
10 Push-ups
15 Air Squats

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Rope Climb Conditioning
AMRAP 5: Seated L-Sit Rope Climbs
Rest 1:00
AMRAP 2: Rope Climbs

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Friday - November 30th, 2018

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Friday - November 30th, 2018

CLASS WOD

“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats

2) Squat Clean and Jerk Complex
5 Sets to Build To:
5-Rep "Touch and Go" Squat Clean and Jerk

GYMNASTICS STRENGTH

Developing the Muscle-Up
No Extra Work.

Developing the Pull-Up
1. Strength
20 minutes:
45 sec Hang
45 sec Plank
30 sec Box Support
50 ft Farmers Carry
*Pick a weight for carries which you could do 100ft unbroken when fresh (moderately heavy).

Muscle-Up +
No Extra Work.

Announcements

120 Challenge!

How much can you change yourself in 120 days? What would happen if you were held accountable to do something every day to reach your goals?

Most of us start CrossFit because we want to be fitter, healthier, and happier. We want to change for the better.

The grandest act you can take towards reaching any goal is in fact not one big thing, but little things, that over time, that add up to big change. We believe that by honing our ability to do these little things consistently, we can make almost any goal manageable and achievable.

The 120 Challenge is the most comprehensive challenge we have ever done. It utilizes habit development and tracking to help athletes make the changes necessary to optimize training, nutrition, and mindset. This challenge is designed to help participants make significant progress towards their goals in four months, and to give them the tools to sustain and build on their achievements post-challenge.

What does the challenge entail?

•A habit-building program and tracking system, designed to match your daily habits to what you want to achieve

•A community of peers on the same journey, who can provide support and motivation

•Weekly feedback from your coach

•Prizes for those who are most consistent throughout the 4 months (minimum $2000 prize money)

Who is it for?

Open to any gym member who is hungry to grow and learn, and who is ready to commit 4 months to improving themselves. If you are interested in applying, please click the “Apply Here” button below.

Dates: January 7th- May 5th
Price: $195.00
www.crossfitqueenstreet.com/120-challenge

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Thursday - November 29th, 2018

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Thursday - November 29th, 2018

CLASS WOD

“Arm Candy”
6 Rounds:
15/12 Calorie Assault Bike
12 Burpees
100 Meter Farmers Carry (53's/35's)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

Rest Day

Optional Recovery
21-18-15-12-9-6-3:
Calorie Bike
GHD Sit-Ups
Ski Erg
Pausing Hip Extensions

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Wednesday - November 28th, 2018

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Wednesday - November 28th, 2018

CLASS WOD

“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Row Conditioning
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
5 sets:
3-5 Chin-Ups
3-5 Ring Dips
30 sec Scap Pull-Ups
30 sec Scap Pushups

2. Prehab
3 x 10 DB External Rotations

Developing the Pull-Up
1. Attempt a chin-up OR Max Chin Over Bar Hold (1 set)

2. Incline Pushup (find your lowest incline)

Muscle-Up +
1. Strength
5 sets:
3 Weighted Chin-Ups
6-8 Ring Dips (2 sec @ bottom)
30 sec Hollow Body

2. Prehab
X-Sym: Iron Scap




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