Blog
Nov
11
2021

november 12, 2021

CrossFit Queen Creek – CrossFit Warm-up 30 Burpees 20 Wall Balls 10 Tall Box Jumps (Step Down) Then, 20 PVC Pass Throughs Snatch (every :90 for ten rounds 1 tempo pull squat snatch) Start around 60% and add weight if it looks and feels good. Goal should be to be slightly heavier than last week. Scaling Metcon (Time) 2 Rounds 25 OH Squats 95/65lbs Run 400mScaling – OH Squat: 1-2 Sets. First set should be unbroken, second set athletes may need a break. First set should be 1-2 sets, second should be 1-3 at absolute most (if scaled corrected, it should be 1-2 sets for both). – Run: Should not exceed 2:30 in either run. If so, scale distance slightly. Coach Focus: If scaled appropriately round 1 of the OHS should be done unbroken and, at worst, 2 sets in round 2. We really want to see athletes battle to hang on for big sets to meet the target stimulus. Metcon (Calories) Every 2 Minutes for 10 Minutes AAB 1/0.9kmodify to a 300m Run, 400/350m row, or 20 Burpees to 6...

Nov
10
2021

November 11, 2021

CrossFit Queen Creek – CrossFit AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 repsIn honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010To learn more about AdamBrown click hereGirl rx 205 dl,125 bench,100 clean

Nov
09
2021

november 10, 2021

CrossFit Queen Creek – CrossFit Warm-up 4:00 Machine of Choice :30 Easy, :20 Moderate :10 Hard Then 20 Goblet Squats 15 Kettlebell Swings 10 Cossack Squats Back Squat Back Squat 3-3-3-3-3 Start around 75% and add weight each set. If it feels good, go for a new 3RM.) Metcon (Time) For Time Row or ski 1,000mScaling – LOL, nah. Scaling should only be in place of an injury. If so, scale to 1k Ski, 75 Burpees for time, or an 800m Run for time. A 2,000m bike may be subbed, but only as a last resort. Metcon (No Measure) EMOM 14 Minutes (both in same minute) 25 Double Unders 7 Strict HSPUScaling – Double Unders: :20 of practice or Single Unders – SHSPU: Reduce number (ideally at least 3 reps) or modify to kipping HSPU or DB Strict Press

Nov
08
2021

november 9, 2021

CrossFit Queen Creek – CrossFit Warm-up 2:00 Puppy Dog Pose Then, 3 Rounds :10 Bike HARD 10 Band Pull Aparts 1 Wall Walk Metcon (Time) For Time 200 Double Unders 15 Power Snatches 145/100lbs 15 Wall Walks Rest 3:00 150 Double Unders 12 Power Snatches 145/100lbs 12 Wall Walks Rest 3:00 100 Double Unders 9 Power Snatches 145/100lbs 9 Wall WalksScaling – Double Unders: Should not exceed 4, 3, and 2 Minutes, respectively. Reduce reps (maintain the goal of a bigger-than- usual set), or scale to single. – Power Snatch: Should be able to perform touch and go if they had to, but quick singles must be doable. Should not exceed 70% of an athlete’s 1RM. – Wall Walks: Should not exceed 5, 4, 3 Minutes respectively. Use scaled wall walk standard, or reduce volume to as few as 9, 7, and 5 respectively. Coach Focus: Strategic breaks are going to be necessary for most of your athletes. For example, breaking the 200 double unders into sets of 50 and the wall walks into 5 fas...

Nov
07
2021

november 8, 2021

CrossFit Queen Creek – CrossFit Warm-up 2:00 of Double Under/Triple Under Practice Then, 10 Empty Bar Good Mornings 8 Tempo Push Ups (3-count to the bottom) 20 Unbroken Wallballs 8 Tempo Push Ups (3-count to the bottom) 10 Empty Bar Front Squats Front Squat Can be from rig or ground Every :90 until failure 2 Front Squats Begin at 75% of your 1RM. Add 10/5lbs until you can no longer climb Coach Focus: We want athletes pushing their weights with today’s strength work, but be sure to stop athletes before you see a major rounding of the thoracic spine. Widening your athletes front rack is a good way to mitigate this issue. Metcon (Time) For Time 21 Hang Squat Cleans 95/65lbs 15 HSPU 15 Hang Squat Cleans 95/65lbs 15 HSPU 15 Hang Squat Cleans 95/65lbs 15 HSPU 21 Hang Squat Cleans 95/65lbs Time Cap: 10 MinutesTarget Score: Sub-9 Minutes Firebreather Score: Sub-6 Minutes Scaling – Hang Squat Clean: Reduce loading before reps. Goal should be 1-3 sets at most for all 4 sets....

Nov
06
2021

november 7, 2021

CrossFit Queen Creek – CrossFit Metcon (Weight) 6 min emom 1 power clean 1 push press 1 jerk Metcon (No Measure) 4 rounds of 8 pendlay row 135/100 8 bench press 135/100 8 ring rows 8 push ups

Nov
05
2021

november 6, 2021

CrossFit Queen Creek – CrossFit White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

Nov
04
2021

november 5, 2021

CrossFit Queen Creek – CrossFit Warm-up 2:00 Floss/Mash Calves per side Then, 200m Run 15 Burpees 20 A-Frame Toe Touches Metcon (Calories) In Teams of 2 AMRAP 30 Minutes 800m Run 5:00 Row for Calories 800m Run 5:00 Ski for Calories 800m Run 5:00 Bike for Calories Split Machine as desired, athletes run together Score is total calories completed. If athletes finish on a run, 100m = 1 “rep”. CONDITIONING Feel: Cardio Pacing: Sustain on the Run, Reach on the Row Target Score: 225+ calories (average of 15 cal/min), completing 3 Machines (1 round) and start the 4th 1000m Run. Firebreather Score: 320+ calories (20 cal/minute), including calories on the Row in Round 2. Scaling – Run: Reduce distance, Goal is 1K to take 4-7 Minutes – Machines: Athletes may start on different machines if logistics are an issue. If you do not have one of the machines, 1 Burpee = 1 Calorie or 10 Double Unders = 1 Calorie Metcon (AMRAP – Reps) On a 10 Minute Running Clock 40/30 C...

Nov
03
2021

november 4, 2021

CrossFit Queen Creek – CrossFit Warm-up 1:30 Pec Smash, per side Then, 3 Rounds 10 Box Jump, Step Down 8 Seated DB Strict Presses 6 Renegade Rows Pull-ups (Every 3 Minutes for 12 Minutes 12 Strict Pull Ups) Coach Focus: We are looking for fast 1 set of pull ups from athletes every set. Athletes may start without the use of a band and then introduce it as they fatigue, but we want to avoid having an athlete hang between reps and slowly pull themselves up. Reps should stay fast. Metcon (AMRAP – Reps) AMRAP 14 Minutes Lateral Burpee Box Jump Overs 20/16″* *Every minute including 0:00, Run 100m Score is total Burpee Box Jump OversCONDITIONING Feel: Cardio Pacing: Sustain Target Score: 70+ Burpee Box Jump Overs (5/round) Firebreather Score: 120+ Burpee Box Jump Overs (8-9+/round) Scaling – Run: Reduce distance to keep to

Nov
02
2021

november 3, 2021

CrossFit Queen Creek – CrossFit Warm-up 2:00 Hamstring Mash, per side Then, 10 Single leg RDLs/side Then, AMRAP 4 Minutes Row 300m (moderate pace) 8 Inch Worms Max Burpees in remaining time Deadlift (1×6 @60%, 1×5 70%, 1×4 80%,1×2 85%, 1×1 90%) Reps are touch and go. After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness. Rest 3-4 minutes after the box jumps. Coach Focus: The deadlift work this phase will follow the same format for entire 7 weeks. Each week will have a set of 6, 5, 4, and 1 with the goal of increasing by 2.5% each week. All sets are touch and go, but we are looking for perfect control back to the floor on each rep, including the last. Do not skip the eccentric. Additional Notes/Resources: The explosive movement that follows each set of deadlifts is meant to augment the explosive hip extension we are looking to improve this phase. This does not need to be done immediately after each set, b...