Coast Range CrossFit

“Amanda” 
For Time
9-7-5
Muscle up
Squat Snatch (135#/95#)

Then…

Skill work: Rope Climb 

55+ RX
95#/65#

With a partner 
3 Rounds
30 Burpees over your wall ball
60 Wallballs (20#/14#)
90/60 Calories assault bike

55+ RX
With a partner
3 Rounds
30 Burpees over your wall ball
40 Wallballs (14#/10#)
90/60 Calories assault bike

Break up reps however you’d like, just get the work done as fast as possible
Throwback Thursday to last years “Kentucky Derby” themed anniversary party. WWE should Pile Drive last years theme into the ground!

Every 2 minutes for 18 MIN
Minutes 0-6: 10 DL @ 55%
Minutes 8-12: 8 DL @ 60%
Minutes 14-18: 6 @ 65%

55+ RX
Every 2 minutes for 18 MIN
Minutes 0-6: 8 DL @ 55%
Minutes 8-12: 6 DL @ 60%
Minutes 14-18: 4 @ 65%

Then…

5-minute Bike, or Row at an easy pace

Be sure to sleep well tonight, drink tons of water, and dial in your nutrition because this one’s going to make you SORE!
If you don’t know your 1RM DL we are looking for a moderately heavy load followed by a heavy load, and finally a VERY heavy load to cycle for 6.
You will have to break this up at some point, but you have over 2 minutes to hit each set, so take your time and move with sound mechanics.
The bike, run, or row is to assist in clearing out waste accumulating and will aid in recovery. Don’t skip this or you’ll be sorry you did!

Costume ideas??? 3 days till our 5 year anniversary party! Prizes for “best costume” this year are going to be awesome!

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

55+ RX
65#/45#

Hopefully, the skill work we did yesterday on the Bar Muscle Up helps today 🙂
Some modifications for the Bar muscle up – Chest to bar – Chin over bar pull up could be:

7 CTB pull ups – 7 Chin over bar kipping pull-ups – 7 Strict pull-ups
This would be a good modification for someone without a bar muscle up

Another modification could be:
7 Chin over bar pull ups – 7 strict pull ups – 7 Ring Rows

We could also do any of the above options with a band, even the RX version.

How comfortable are you and your partner with these?!?! We’ll find out at this years CRCF Team Comp. Get your partner and start practicing!

AMRAP 11 MIN 
10 Kettlebell Swing (70#/53#)
5 Push-ups
*EMOM 6 LATERAL JUMPS (8′)

55+ RX
53#/35#

Then…

Skill work: The Bar Muscle Up

Pick a weight that you can do 10 reps unbroken, but it should be tough.
Modify the push up with barbells across J-Cups.
The lateral jumps should be challenging to make the distance, but you can cycle them without putting your opposite foot down.
Lateral jumps begin on the call of go and every minute after.

This SATURDAY!!!! Hope everyone has there costumes 🙂

4 Rounds
30 medball cleans (30#/20#)
60 Double unders

55+ RX
(20#/14#)

Then…

Seated Arnold Press
3 X 8 at tough weight (21X1 tempo)
Rest 1:30 between sets

This one is about mental toughness. Everyone in our gym has the
capacity to do 30 medball cleans unbroken at these weights.
I’d put money on that! But what holds us back is our mind.
Commit to doing LARGE sets today that you will stick with
everytime you pick up the ball and do not waiver from this
strategy. Even if it BURNS so bad!!!

No singles today… We’re going 40 seconds of double
under attempts each round.

Limited edition CRCF Tie Dye shirts are in stock at the gym! Get em quick before they’re all gone! 

11.4
AMRAP 10 MIN
60 BF Burpees
30 OHS (120#/90#)
10 Muscle ups

55+ RX
OHS (110#/75#)

Then…

EMOM 10 MIN
ODD: 20-30 second L-Sit on 2 X 45# plates
EVEN: 10-12 Weighted sit ups

An open workout we have yet to see “Re-Tested” since it showed
up in 2011. The crazy part was that 55+ athletes were still expected
to do muscle ups in this workout! Hopefully you had an opportunity
to workout yesterday and get in some good skill work on this
movement.
Find a steady pace on the bar facing burpee that allows you
to keep moving without stopping. Try only breathing in and out
of your nose during the bar facing burpees, this will force you to
keep a pace that your body can handle and may keep you from
blowing up too early.
For the OHS pick a weight that challenges you, but if you were
feeling good you could do all 30 unbroken. You’ll probably do
3 X 10, but if asked and fresh you could do all 30.
If you are close to getting a muscle up, but have yet to get one,
today is your day. Don’t worry about your score, GO FOR IT!!!
Even if that means attempting 20-30 times and never making one.
I want those whow are close to use today as an opportunity to
maybe get their first ring muscle up.

If you have a bar muscle ups…. do rings!

If you don’t have a bar muscle upone of the following:
1 CTB pull up + 1 push up = 1 muscle up
1 Pull up + 1 Push up = 1 muscle up
or a variation of these using a band

If you haven’t already, be sure to head over to Coast Range Nutritions instagram account and give them a follow. Each week they post a new blog article relating to health and nutrition as well as other helpful nutrition tips throughout the week. If you’re interested in getting your nutrition under control, set up a free one on one consult by emailing coastrangenutrition@gmail.com 

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s stirct press it reads like this:
3 seconds from the top of the press back to the shoulder
0 seconds on the shoulder
eXplode up
0 second at the top

For Max Reps
5 MIN: ROW
Rest 1 min
5 MIN: DB Burpee Box Step overs (24″/20″)(55#/35#)
Rest 1 min
5MIN: Assault Bike for Cals

55+ RX
(24″/20″)(35#/25#)

Then..

Skill work: Ring Muslce up

This is a test of Cardiorespiratory endurance, Muscle endurance,
Strength, Balance, and Lactic Threshold. You will be exposed
somewhere in today’s workout. Focus on what that is. Do you
feel it on the row? The step over? The Bike?
Take this information after the workout to Coach Wes and
let him help you fill that whole with a custom program built just
for you!

Save the date and be sure to RSVP by this weekend. If you didn’t receive an email, let a coach know 🙂 Start getting those costumes! 

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s DB Russian Step up it reads like this:
2 seconds on the way down from the top of the step up
0 seconds in the bottom
1 second getting back up
0 second at the top

“Falkel”
AMRAP 25 MIN
8 Handstand push-ups
8 Box jump (30″/24″)
1 Rope Climb

55+ RX
“Falkel”
AMRAP 25 MIN
8 Push Press (95#/65#)
8 Box jumps with step down (24″/20″)
1 Rope Climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion,
3rd Special Forces Group, based in Fort Bragg, North Carolina,
was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.
He is survived by his parents, Jeff and Dianne Falkel.

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s sumo stance good morning it reads like this:
2 seconds bowing forward and hinging at the hips
0 seconds in the bottom
1 second on the way up
0 second at the top

For Time
10-9-8-7-6-5-4-3-2-1
Deadlift (315#/225#)
Strict Pull up

55+ RX
Deadlift = 225#/155#

Then…

Accessory work
Rear foot elevated split squats
3 X 8 at a tough weight per leg (3030 tempo)
Rest 1 min between legs

GRIND! That’s the motto of today’s workout. Pick a weight you can do no more than 6-8 reps unbroken, but it should feel HARD!!
Modify pull ups so that you can only do about 3-4 at a time, unless you are doing it RX.

We have some tempo work this week in our A&B work.
When reading the tempo the first number refers to the “eccentric”
portion of the lift, or the “down” phase.
Number two refers to the bottom part of the lift
The third number is the “concentric” or “up” portion
The final number is the top portion or “rest” part of the lift.

For Example, on today’s bench press it reads like this:
4 seconds to the chest
0 seconds in the bottom
eXplode up
0 second at the top

This years Fait as RX back pack drive was a HUGE success!! Such a success that Laurie and Irving had to empty the bin out TWICE, just to make more space. Thank you Coast Rangers! There are gonna be some happy kids on the first day of school this year.