1. 07/07/2018

    7:00am  Competitors Class

    9:00am CrossFit Class

     

    Last weeks 970 Compete WOD was:

    400 Meter Run

    20 Burpees

    400 Meter Run

    19 Burpees

    400 Meter Run

    18 Burpees

    Etc….

    Weight Vest Optional

    60 Minute Time Cap

  2. 07/06/2018

    “AMANDA”

    Complete For Time

    9-7-5

    Ring Muscle Ups

    Snatch (135/95)

    Rest 3 Minutes

    300 Double Unders For Time (400 Single Unders) Every minute, 2 Power Snatch with your Amanda WOD weight.

    10 Minute Time Cap on the Double Unders.

    Scaling Options:

    Option 1

    9-7-5

    Bar Muscle Ups

    Snatch (135/95)

    Option 2

    15-13-11

    Chest To Bar Pull Ups

    Snatch (95/65)

    Option 3

    15-13-11

    Pull Ups

    Snatch (95/65)

    For today, we are going with 3 Options to the RX Amanda WOD.  This is a benchmark WOD that we will see again down the road, so this is something we want you to complete at the level you are today with these movements.  When we do this one again, we will want you to do it the same way you do it today so we have a way to track your progress.

    This WOD is meant to be a sprint, so pick movements and weights you can do at high intensity.  You should be thinking about a weight you can do the set of 9 and 7 in two sets, and the set of 5 unbroken if fresh.  Gymnastics movements should also be done in three sets max on the set of 9 and 7 and two sets for the round of 5 for the MU variations.  Band as necessary to accomplish the same breaks on the C2B and Pull ups.

     

  3. 07/05/2018

    Complete For Time

    1000 Meter Row

    18-15-12-9-6-3

    Front Squat (95/65)

    Push Press (95/65)

    Box Jumps (24″/20″)

    800 Meter Run

     

  4. 07/04/2018

    Happy 4th of July!

    “Severin”

    50 Strict Pull Ups

    100 Hand Release Push Ups

    5K Run

    With a vest if you have one.

    U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

    Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

    The “Severin” Hero WOD was first posted on crossfit.com as the workout of the day for September 5, 2010.

    Mods for this WOD today will be banded strict pull ups, and band assisted push ups.  The 5K we are running today is not a full 5K.  It is close to it at just under 3 miles.  There will be a short break at the midway point of the run.

     

  5. 07/03/2018

    REMINDER:  Gym will be open for an 8:00am WOD on Wednesday July 4th.  If you have a weight vest, bring it.

     

    15 Minute AMRAP

    200 Meter Run

    2 Rope Climbs

    11 Burpees

    12 KB Snatch (53/35)(70/53)

    Rest 1 Minute Between Rounds

    The name of the game today is to sprint the rounds within this AMRAP.   Each round ends with a 1 minute rest break, so earn your rest today.  The 2ooM run should be at about 75-85% of your speed with a jump up to the rope as soon as you get in.  This one is going to elevate the heart rate in a hurry.  The KB Snatch will be 6 on each arm.  And yes, its 11 burpees!

     

  6. 07/02/2018

    Complete For Time

    10 Rounds

    15 Wall Ball (20/14)(10’/9′)

    1 Power Clean (135/95) (185/125)*

    *Power Cleans INCREASE by 1 Rep after each round of wall balls.

    For today’s WOD, you should pick a weight for your power cleans that you could 10 unbroken if fresh.  We are not looking for singles on the power cleans for any of the rounds in this one (except the first round).  The weight should be something you can do the last round of 10 in a maximum of three sets.

    For the wall balls, try to do these unbroken for as long as possible.  If you need to break these up, consider doing in sets of 8 and 7.  The key with this one is to just keep moving and use the transitions as your rest breaks.  Focus on breathing at the top of each of the movements.

     

  7. 6/30/2018

    7 AM Competitors Class and 9 AM WOD

    Last Week’s Competitors Class:

    For time

    150 Wall Balls

    *every time you break perform 5 burpees

    rest 5 minutes

    30-20-10

    Back Squat (135/95)

    HSPU

    rest 5 minutes

    50-40-30-20-10

    Double Unders

    Sit-ups

  8. 06/29/2018

    “Cooper & Courtnie’s Send Off WOD” as programmed by Cooper

    This is not a good bye WOD, but more of a “bye for now” as we know we will see them down the road after this chapter of their lives comes to an end.  We would like to wish Coop and Courtnie the very best as they head south to Boulder for Courtnie’s MBA program at CU.  As a gym, we feel each and every member is part of our extended family and the success we have in the sport of CrossFit is only made possible because of the sum of all of the parts coming together.  If you have been with us for some time, you know that Cooper is the first individual competitor we have sent to Regionals where placed an impressive 13th.

    Beyond being great members of our gym, these two are awesome at being great people who you rarely ever see without a smile on their face.  We know their future is bright wherever their path will lead them.

    The following is a message from Courtnie and Cooper

    “Cooper has loved working out at the 11am class.  He found that 970 had some guys that would push him hard in workouts and made it super fun for him.  The gym is full of supportive, welcoming and understanding people.  It makes such a difference to have people around him that see his potential and remind him of it on the days he is discouraged.  Working through a few more serious injuries was taxing to Cooper but the gym members were encouraging and rooting for him the whole time.  He loved getting to judge for Ryan and Logan this year during the CrossFit Open and found a way to give back the support he had been given. 

    We loved 970 because we could go to the same class and be challenged in different ways at our different levels.  It’s part of our day we truly look forward to. 

    Going forward, I’m pursuing my MBA at CU Boulder and Cooper will be working in the Emergency Department at Good Samaritan Hospital.  He’s finally off the night shift so he can train for the next two years with his eyes on Regionals in 2019.  We would love to get him to the Games in the next few years!

    -Courtnie

    From Cooper

    “We appreciate everyone at CrossFit970  and we appreciate everything that has been done to support us.  We are looking forward to the next chapter of our lives, but we will miss everyone at 970.”

    Complete For Time

    100  Double Unders

    20 Bar Facing Burpees

    15 Ring Muscle Ups

    8 Snatch (95/65)(135/95)

    6 Snatch (115/75)(155/115)

    4 Snatch (135/95)(185/125)

    2 Snatch (155/105)(205/155)

    35 HSPU

    20 Bar Facing Burpees

    100 Double Unders

    24 Minute Time Cap

    We realize we have done some of these movements this week (DU, Burpees, HSPU/Push Ups) but the volume of these movements in this WOD aren’t something we have concerns about duplicating with a few days in between when we last did them.

    Scaling options for Ring Muscle ups will be Bar Muscle Ups, Chest to Bar pull ups or pull ups.

    For your snatch weight, if you aren’t doing Rx or Rx+, pick weights that will start off on the upper end of light and end the 2 rep snatch with a challenging weight for you.  Riding the struggle bus with heavy load is totally ok for today, but pick weights that you won’t fail at more than twice per round as it gets heavy.  A guide for this might be 8@60%, 6@70%, 4@80% and 2@90% of your 1 rep max.  

    HSPU scaling options are inverted push ups, hand release push ups or push ups.

     

  9. 06/28/2018

    Complete For Time

    10 Alt DB Snatch (50/35)

    16 DB OH Lunge (50/35)

    100M Run

    20 Alt DB Snatch

    16 DB OH Lunge

    200M Run

    30 Alt DB Snatch

    16 DB OH Lunge

    400M Run

    The DB movements today will be done with a single DB.  For the snatch you will alternate arms each rep.  For the lunge, it will be 8 reps with one arm and 8 with the other.  Short distance for the runs today to keep you out of the heat for long periods of time.  If you are feeling a little sore and beat up, use today’s WOD as an active recovery.  Even if you are sore and tired, we want to see you in the gym working that soreness out.  This is one you can choose to push the pace on or choose to use it as a primer to get you ready for Friday.