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JUNE.7.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Half Tabata…

4 Rounds:(:20 on/:10 off)

BURPEES

~Rest :30~

Half Tabata…

BIKE/ROW

~REST :30~

Half REVERSE Tabata (:10 on / :20 off)

L-Hang from RIG

—–GRAB a light/Mod DB & KB—–

Metcon (No Measure)

3 SETS, FOR QUALITY

50m “Filly” Carry*

5/5 Single Arm Filly Lunge (in place)

:30 Ring Support (top of dip, knee tuck)

5 Strict T2B

*1 DB OH / 1 DB in Front Rack

Switch arms at 25m

Metcon (Time)

HAPPY Birthday LIZ !!

FOR TIME

50-40-30-20-10

AbMat Sit-ups

25-20-15-10-5

Calorie Bike

5-4-3-2-1

Muscle Up

JUNE.6.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Bike or Row (mod effort)

15 reps Total

*1 rep= L/R spider man +controlled Kang Squat(from bottom..up) + 2 Air Squats

——Rack Bars on RIG—–

Back Squat x5 Heavy (5-5-5-5-5)

In 15 minuets…

Build to a Heavy set of 5 (30×1)

Metcon (AMRAP – Rounds)

!! Victoria & Elizabeth’s BDAY WOD!!

12 AMRAP

5 Front Squat (135/95)

4 Push Press

3 Thrusters

2 MB weighted strict Pull-ups (clamp between thighs or feet)

100 M Run with Med Ball
Completed Rounds=score

JUNE.2.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Metcon (AMRAP – Reps)

Alternating Partners:

2 Rounds:

AMRAP x 3 MINUTES

8/6 Calorie Bike/Row

8 Plate G20 Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

100m Run

8 DB Push Press (50/35)

-Rest 3:00-

AMRAP x 3 MINUTES

8 KB Front Rack Lunges (G/Y)

:15 Hollow Body Hold

-Rest 3:00-

JUNE.1.18 CF

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Announcements

Athletes, Check Your Email Inboxes for our JUNE Newsletter!:)

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 AMRAP(movements switch half way through time)

8 Cal Row

8 Lunges per Leg ->Air Squats

8 PVC Good Mornings->Broad Jumps

—-Get barbell Out—–

1 Round of:

8 Deadlifts

8Good Mornings

8 Elbow Punches Per Arm

8 Front Squats

—-

1 Round:

6 High Hang Muscle Clean

6 High Hang Power Clean

6 High Hang Squat Clean

—-

1 Round:

4 Power Cleans from Mid Shin

4 High Hang Squat Cleans 4 Front Squats

—–Load Bar & Complete Full Complex 3 x—–

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat
*Goal is to start at moderate load, build to moderate heavy then hold for remaining sets

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8-10-12-14-16…

Power Clean (135/95)

Wall Ball (20/14)

MAY.31.18 CF

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Crossfit Chowchilla – CrossFit

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Metcon (No Measure)

SKILL:

3 SETS

1 Minute Handstand Hold

10 Weighted Good Mornings (30X1)

5/5 Single Leg Step-up/down (30X1)

Warm-up (No Measure)

Team 1000M Row- Alt every 200-250M.

Then, straight into:

50 Jumping Jack (clapping overhead and behind back)

40 Mountain Climbers

30 Russian Step-ups

20 Shoulder Taps in Push-up Pos.

10 inch Worm w/ push-up

—–

Skill work transition:

3 Wall walks w/ 5 sec hold at top

5 unweighted Good Mornings

5/5 step-up/downs

Metcon (AMRAP – Reps)

FOR CALS/REPS

5 SETS

1 Minute Max Calorie Row

-Rest 1:00-

1 Minute Max Strict Press (75/55)

-Rest 1:00-

MAY.30.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

12 AMRAP (with Moderate KB)

5 Double KB SUMO Deadlift-bells between feet

5 Double KB Swing (eye-level)

:15 Static Hang

:30 Tough Effort on Bike or Rower

—-get out Barbells——

SUMO Deadlift 5×3 (5×3)

STRENGTH

SUMO DEADLIFT

5 x 3 @ 31X1 (building, heavy)

Metcon (AMRAP – Reps)

HAPPY 27th BIRTHDAY, BRIANA!!

———–

E2MO2M x 10 MINUTES

10 KB Swings (overhead)

30 Double Unders

10 Deadlift (185/125

—–

****27 Burpee BUY OUT****
score is completed REPs throughtout 10 Min. *If round was not finished in 2 min-only count reps completed.

MAY.29.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds with Light/Moderate DB :

7/7 Single Arm OH lunge

7/7 SA Cross body Snatch

7/7 Single Leg RDL

:60 Row or Bike for cals ( increase cal count each round)

:30 Walking & Breathing

—-Exchange DB for Plate—-

WOD demo

OH HOLD

Step-ups

Plank

Metcon (AMRAP – Reps)

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

-Rest :30 (mandatory)-

MAY.28.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

200m Team RUN

2 Rounds:

10 Air Squats

8 Push-ups

6 Pull-ups

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Making the most of your time at CrossFit Chowchilla.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Chowchilla initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT CHOWCHILLA:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.