http://www.crossfitbreakthrough.com/site/index.php/Main/index/ en letrainer@hotmail.com Copyright 2012 2012-02-03T08:00:44+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/youll_need_cleaned_after_this_one/ http://www.crossfitbreakthrough.com/site/index.php/Main/youll_need_cleaned_after_this_one/#When:07:00:44Z Hey Dream Teamers, This WOD is Special.  Be at the Box to find out why. Soft Tissue: Foam Roll - T-Spine -Lats - Quads - IT Bands - Hip Flexors - Adductors Ball Roll - Glutes/Piriformis - Calves Mobility: (Barefoot) 10 (1) Leg Supine Bridges 10 Half Kneeling Adductor Dips 10 Wall Ankle Mobs. 10 Wall Hip Flexor Mobs. 10 OH Lunge to Hip Lift 10 Mo’ Money 10 Bent Over T-Spine Rotation Warm-Up: (Barefoot) 2 Minute Jump Rope (2 Rounds) 15 Seal Jacks 15 Jumping Jacks 10 High Knee Skips 10 High Knee Runs 10 Cariocas 10 Lateral Forward Lunge 10 DB Shoulder Press Camo and Steven know the feeling. Workout of the Day:   “Filthy Fifty” 50 Box Jumps 24” 50 Jumping Pull -Ups 50 KB Swings 1 Pood Walking Lunge 50 Steps 50 Knees to Elbows 50 Push Press 45/35 50 Good Mornings 50 Wall Balls 20/14 50 Burpees 50 Double Unders Post time and thoughts to comments 2012-02-03T07:00:44+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/lets_do_it/ http://www.crossfitbreakthrough.com/site/index.php/Main/lets_do_it/#When:07:45:08Z Soft tissue: Foam roll: Lats Adductors Hip flexors Ball roll: IT bands Glutes/pereformis Calves Pecs Tris Mobility: 10 OH lunge w/hip lift 10 Wall ankle mobs 10 Half kneeling adductor dips 10 Yoga plex 10 Mo money 10 Scapula wall slides Warm up: 350 m row @ damper 4 (33-36 spm) 2 rounds: 10 Burpees 10 Box jumps 10 Back extensions 10 Muscle up rows 10 Medball cleans 10 Single leg deadlifts Work out of the Day: 4 Rounds for time of: 15 DB split cleans (40/30) 15 Pull ups Recovery: Elbow mobility Post times and thoughts to comments. 2012-02-02T07:45:08+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/twelve_hundred/ http://www.crossfitbreakthrough.com/site/index.php/Main/twelve_hundred/#When:07:00:01Z Soft Tissue: Foam Roll - T-Spine -T- Spine Extension Ball Roll - QL - Glute - Piriformis - Calves Mobility: 10 Shin Box 10 Spiderman Walk w/Rotation 10 OH Lunge to Hip Lift 10 Lying Shoulder Rotation 10 Iron Cross 10 Bentover T-Spine Rotation Warm-Up: (3 Rounds) 10 Heidens 10 Lateral High Knees 10 Cariocas 10 High Knee Skips 10 High Knee Runs 10 Butt Kick Runs 10 Straight Leg March Workout of the Day: For Time: 1000m Row 100 Double Unders 100 Situps Post time and thoughts to comments 2012-02-01T07:00:01+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/ending_the_month_right/ http://www.crossfitbreakthrough.com/site/index.php/Main/ending_the_month_right/#When:19:00:15Z Soft tissue: Foam roll: Quads IT bands Hamstrings Ball roll: Glutes Infraspinatus Pecs Mobility: 10 1-leg supine bridge 10 Split stance kneeling adductor mobs 10 Wall hip flexor mobs 10 Mo money 10 Yoga plex 10 Spiderman push ups 10 Squat to stands Warm up: 2 Rounds: 10 Reverse lunges 10 Ring rows 10 Sit ups 10 KB swings 10 Hip extensions 10 Step ups Work out of the Day: EMOM: Complete 5 body weight deadlifts and max push ups. The goal is to complete 200 TOTAL push ups! Every minute perform 5 body weight deadlifts, for the rest of the minute perform as many push ups as you can.  At the top of the next minute perform 5 deadlifts and max push ups and so on until you reach 200 push ups. Post total time for 200 push ups. 2012-01-31T19:00:15+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/got_stability/ http://www.crossfitbreakthrough.com/site/index.php/Main/got_stability/#When:07:00:10Z Soft tissue: Foam roll: Hip flexors Quads IT bands Ball roll: Glutes Calves Arch of foot Mobility: 10 Half kneeling adductor dips 10 Wall hip flexor mobs 10 Shin box 10 Spiderman walk with rotation 10 Lying shoulde rotation 10 Mo money 10 OH lunge to hip lift Warm up: 2 minute jump rope 2 rounds: 10 OHS 10 Push ups 10 Sit ups 10 Pull ups 10 Hip extensions 10 Ring dips Work out of the Day: OHS 3-3-3-3-3 Post loads and thoughts to comments. 2012-01-30T07:00:10+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/mash_this_up/ http://www.crossfitbreakthrough.com/site/index.php/Main/mash_this_up/#When:19:05:03Z Tabata MASH UP! Box jumps Sit ups KB swings :20 sec work followed by :10 sec rest.  Moving from one movement to the next for a total of 8 “rounds”...24 total work intervals. Post thoughts to comments. Sorry about the late post!!  2012-01-27T19:05:03+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/oly_time/ http://www.crossfitbreakthrough.com/site/index.php/Main/oly_time/#When:07:00:19Z Soft Tissue: Foam Roll - Adductors - T-Spine Ball Roll - Hip Flexors - Glutes - Calves Mobility: 8 1 Leg Supine Bridge 8 Kneeling Adductor Mobs. 10 Wall Hip Flexor Mobs. 10 Wall Ankle Mobs. 6 Squat to Stands 10 Spiderman Walk w/Rotation 10 Mo’ Money Warm-Up: Burgener Warm-Up (PVC, TB, Bar) (2 rounds) 5 Muscle Snatch 5 Turkish Getups 5 Sots Press 5 Burpees Workout of the Day: Power Snatch 1-1-1-1 Snatch High Pull 3-3-3 70% 1RM Snatch Push Jerk (behind neck) 4-4-4-4 50% 1 RM Post Loads and thoughts to comments Recovery: Ball Roll - Infraspinatus REMINDER:  Tonight at 6pm is our nutrition seminar given by the awesome Almine Barton!  It’s not about eating perfect 100% of the time, but all of us can benefit from healthier choices, come find out what that might look like for you!  Also, BONUS POINT OPPORTUNITY!!!  If ALL of your team members are at the nutrition seminar, your team gets a bonus point! 2012-01-26T07:00:19+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/wednesdays_wod/ http://www.crossfitbreakthrough.com/site/index.php/Main/wednesdays_wod/#When:06:02:34Z Soft Tissue: Foam roll: T-spine Lats Ball roll: Infraspinatus Pecs Glutes Calves Mobility: 10 one-leg supine bridge 10 Wall ankle mobs 10 Spiderman walk w/rotation 10 Yoga plex 10 Iron Cross 10 Squat to stands 10 OH lunge to hip lift 10 Shin box Warm up: 250 m row 2 rounds: 10 Heidens 10 Lateral high knees 10 Muscle up row 10 Jumping lunge 10 Hip extensions 10 DB shoulder press       then… 250 m row Then after our moment of silence…go get them and bring them to the box so you can earn points for your team! :D Work out of the Day: AMRAP 12 min of: 15 Double unders 8 Toes to bar 5 DB thrusters 40/30 Post rounds and thoughts to comments. REMINDER:If you are participating in the Dream Team Challenge and have not had your body compisition done yet, please sign up for a time slot, the sign up sheet is in the office. 2012-01-25T06:02:34+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/minutes_count/ http://www.crossfitbreakthrough.com/site/index.php/Main/minutes_count/#When:07:00:39Z Soft Tissue: Foam Roll - Lats - Quads - Adductors - IT Bands Ball Roll -Pecs - Infraspinatus Mobility: 10 Half Kneeling Adductor Dips 10 OH Lunge to Hip Lift 10 Mo’ Money Wrist Mobility Series Shoulder Mobility Series Warm-Up: Skill Specific Triple Extension Workout of the Day: EMOM for 15 Minutes (Every minute on the minute) 2 Power Cleans (75% of 1RM) 8 Hands off Deck Pushups Score is total weight moved in 15 minutes Post Score and thoughts to comments Cash Out: 3 Pallof Press (:10 sec iso hold) 8 Bar Rollouts 2012-01-24T07:00:39+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/dream_team_2012_starts_today/ http://www.crossfitbreakthrough.com/site/index.php/Main/dream_team_2012_starts_today/#When:07:28:55Z Soft tissue: Foam roll: T-spine Lats Quads Ball roll: IT bands Calves Mobility: 10 Kneeling adductor mobs 10 Wall ankle mobs 10 Spiderman walk with rotation 10 Alternating lateral lunge walk 10 Yoga plex 10 Mo money Warm up: For time: BASELINE Work out of the Day: Back squats 5-5-5 ...REST… for time: 10,9,8,7,6,5,4,3,2,1 Russian KB swings (HEAVY) Pull ups IT’S TIME!!! Today starts the first day of the Dream Team 2012 Challenge! All participants will need to get their weight/body compisition this week. Below are the days and times available to do this. Please make sure you get your body compisition done BEFORE YOUR WORKOUT. Also, please be patient during body comp testing, as there may be several people getting tested. Please sign up on our Facebook page or at the box so we have an idea of how many people to expect. Thanks! This is going to be a fun, rewarding process! Times: MONDAY & WEDNESDAY: 5:30-6am, 11am-12pm, 1-2pm, 3-4pm, 5:30-6pm TUESDAY & THURSDAY: 11am-12pm, 1-2pm, 4-4:30 pm. FRIDAY: 11am-12pm, 1-2pm, 4-5 pm. SATURDAY: 8:45-9:15. Post times and thoughts to comments. 2012-01-23T07:28:55+00:00