Blog
      Nov
      21
      2021

      november 22, 2021

      CrossFit Queen Creek – CrossFit Warm-up 1:00 Squat Hold Then 200m Run 10 Spiderman Lunges 20 Gymnastic Kips 10 Spiderman Lunges 200m Run Then, :10 Bike Sprint Weightlifting Front Squat (3×3 ) Pause Front Squat AHAP Looking for a 3-second pause at the bottom of each squat. When athletes are front squatting we are looking for the most vertical squat that is possible for the athlete. Widening your athletes feet may help with verticality in the front squat. Metcon Metcon (No Measure) Every 3 Minutes for 12 Minutes 12/8 Calorie BikeTarget Score: Sub-:45 for all rounds Firebreather Score: Sub-:20 for all rounds Scaling – AAB: Reduce calorie count to keep all efforts an all-out sprint, or have athletes sprint as many calories as possible in a :20 window. Coach Focus: Bike sprint day for many athletes is their least favorite day. Coaches attitude and energy will dramatically change that. BRING THE VIBE. Metcon (AMRAP – Reps) AMRAP 10 Minutes, climb the ladder: 1-2-3-4-5-...

      Nov
      20
      2021

      July 25, 2021

      CrossFit Queen Creek – CrossFit Metcon (AMRAP – Rounds and Reps) 5 Min am rap 5 cal bike 3 man makers 25/15 Metcon (Time) 8 rounds for time 1 wall walk 5 wall ball cleans 30/20 5 sit ups

      Nov
      19
      2021

      november 20, 2021

      CrossFit Queen Creek – CrossFit Metcon (Time) Lupo For Time (with a Partner) Cash-In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release Push-Ups 70 Box Jumps (24/20 in) 60 Toes-to-Bars 50 Burpees 40 Power Cleans (135/95 lb) 30 Push Presses (135/95 lb) 20 Weighted Lunges (20/14 lb) 10 Thrusters (135/95 lb) Cash-Out: 1,967 Row Time Cap: 50 minutesFor time with only one partner working at a time

      Nov
      18
      2021

      november 19, 2021

      CrossFit Queen Creek – CrossFit Warm-up 2:00 Banded Glute Activation Then Every 2:00 For 6:00 Run 200m 5 KB Taters Metcon (No Measure) Pistol Skill/Warm Up 1:30 KB/Ankle Stretch, per side 16 Cossack Squats 24 Pistol Negatives, 12 per leg (Standing on box)Stimulus: Technique Rest: As needed Coach Focus: Often we see athletes struggle with pistols not because they aren’t strong enough or flexible enough, but that they haven’t taken enough time to properly warm themselves up. Don’t skip this warm up Metcon (Time) For Time 25′ S. Arm DB OH Walking Lunge 50/35lbs 30 Wallballs 20/14lbs 50′ S. Arm DB OH Walking Lunge 50/35lbs 60 DB Snatches 50/35lbs 50′ S. Arm DB OH Walking Lunge 50/35lbs 30 Wallballs 20/14lbs 25′ S. Arm DB OH Walking Lunge 50/35lbs 60 PistolsFeel: Muscular Overload Pacing: Sustain Target Score: 12 – 18 Minutes (recommended 18 minute cap) Firebreather Score: Sub-10 Minutes Scaling – Lunges: 25’ Sections should be UB, athletes can swit...

      Nov
      17
      2021

      november 18, 2021

      CrossFit Queen Creek – CrossFit Warm-up 2:00 Pigeon Stretch/ Side Then, AMRAP 7 Minutes 3 Devils Press 40s/25s 12 Walking Lunge Steps Metcon (No Measure) Toes to Bar Skill 1×5 Kipping Knee Raise (ball focus) 2×5 Kipping Knee Raise + Feet out in front/ straighten 1×5 Knee Raise + Kick + Feet straighten out in front 1×5 Toes to Bar, increasing heightStimulus: Technique Rest: As needed Coach Focus: One of our main goals at TMF is to help you teach your athletes how to move better, which is why we put skill work into class as a major portion of your class experience. Metcon (Weight) Every Minute for 24 Minutes, alternating movements (8 rounds) – 8 Devil’s Presses 50s/35s – 15 Toes to Bar – RestFeel: Muscular Overload Pacing: Reach/Sustain Target Score: Finish all 8 Rounds with appropriate modifications if needed Firebreather Score: Finish all 8 Rounds as written Scaling – DP: Reduce weight before reps. Some athletes will require 1-2 f...

      Nov
      16
      2021

      november 17, 2021

      CrossFit Queen Creek – CrossFit Warm-up 20 Shoulder Swimmers Then, 2 Rounds* 6 Push Up w/ a Twist 12/10 Calorie Row *Get faster on the rower each round Rope Climb Rope Climb Skill 1×3 Seated Footlock 1×3 Seated Footlock+Stand then, 1-3 rope climbs Stimulus: Technique Rest: As needed Coach Focus: For many, a successful rope climb is a badge of honor as a CrossFitter. Help your athletes earn their stripes! Metcon (AMRAP – Rounds and Reps) AMRAP 27 Minutes, alternating full rounds with a partner: 6 Box Jump Overs 36/30″ 4 Clean and Jerk 135/100lbs 2 Rope ClimbsFeel: Gas Pacing: Sustain Target Score: 16-20 Rounds (as a team) Firebreather Score: 20-27 rounds (close to an EMOM) Scaling – Box Jump Overs: Should be a tall jump that requires a lot of explosiveness, but should not slow them down too much. – Clean and Jerk: Looking for touch and go for the entire workout. Scale the weight to allow for 4 touch and go clean and jerks – Rope Climbs: Shou...

      Nov
      15
      2021

      november 16, 2021

      CrossFit Queen Creek – CrossFit Warm-up Run 400m 20 Duck Walk Steps 20 Scap Pull Ups 20 Empty Bar Thrusters Metcon (No Measure) Bar Muscle Up Skill Day 2×3 Big BMU kips, as singles 2×3 Big Kips + Knees up EMOM 5 Minutes 1-3 Perfect BMUStimulus: Technique Rest: As needed Coach Focus: Goal today is to teach everyone the pre-requisite skills to a bar muscle up, regardless of current capacity. If an athlete is unable to continue at any stage, continue practice the most advanced version they were able to complete successfully. Metcon (Time) 21-18-15-12-9-6-3 Thruster 95/65lbs 8-7-6-5-4-3-2 Bar Muscle Up Performed as: 21/8, 18/7, 15/6, etc.Feel: Gas Pacing: Sustain Target Score: 11-16 Minutes Firebreather Score: Sub-10 Minutes Scaling – Thrusters: Should never exceed 3 sets. First set of 21 should be doable unbroken at the chosen weight. – Bar Muscle Ups: May be scaled in volume or modified to the most difficult bar-pull variant an athlete can perform (chest to ba...

      Nov
      14
      2021

      november 15, 2021

      CrossFit Queen Creek – CrossFit Warm-up 2 Rounds 15/10 Calorie Row 10 KB Swings 5 Strict Pull Ups Negatives (5-count negative) Then, 20 leg swings per side, front to back and across the body Deadlift 1×6@62.5% 1×5@72.5% 1×4@82.5% 1×2@82.5-87.5% 1×1@87.5-92.5% Reps are touch and go. After each set of deadlifts, perform 100 meter sprint on rower. Rest 3-4 minutes after the rowing The goal is for each set to be roughly 2.5% or simply slightly heavier than last week. Metcon (No Measure) AMRAP 10 Minutes 16 DB Farmer’s Hold Lunges 30s-70s 10 Hip Extensions 15 Hollow rocks Metcon (Time) 3 rounds 20 Wallballs 30/20lbs 20 Sit Ups 20/16 Calorie Row 20 minute capFeel: Gas Pacing: Sustain Target Score: 12-14 minutes Firebreather Score: Sub-10 no Minutes Scaling – Wallball: Scale weight before reps. Goal is 1-2 Sets. Athletes should be able to perform 20 UB reps with a heavier-than-usual wallball in order to do this workout as writ...

      Nov
      13
      2021

      September 19,2021

      CrossFit Queen Creek – CrossFit Metcon (Time) 3 rounds of 15 Cal ski 15 sit ups 15 push press 75/55 Metcon (Weight) 4 rounds 10 hammer curls 10 bench flys 10 singje arm rows

      Nov
      12
      2021

      november 13, 2021

      CrossFit Queen Creek – CrossFit Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m RowIn honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007To learn more about Ned click here