Humboldt Crossfit has Two Locations

550 South G Street Suite 26 - Arcata

&

1725 Tomlinson St. -  Eureka

 

 

First Week at HCF is Free!!

 Send email to info@humboldtcrossfit.com to request your free week  trial

 Click Quickfit tab above for more Quickfit info.

Click Fit 4 Life tab above for more Bootcamp info.

 

                                  

 FREE Crossfit Intro Classes EVERY Saturday @ 9:30am!! (Both Locations)

COME HAVE FUN. EXPERIENCE OUR AMAZING COMMUNITY & GET RESULTS.

info@humboldtcrossfit.com

Ready to get started today?

There are many ways to join Humboldt CrossFit. Schedule a FREE ASSESSMENT TODAY at the above email or call 707-444-8888

Monday
Feb202017

THURSDAY 2/23/17

Thursdays during the Open we will continue to offer our general RX1 & 2 Programming and Boot Camp/Quickfit for those who want to get their workout on.  In addition we will offer a Open Athletes Recovery Day Program listed below today's programming.

Warm-Up/Mobility 
Coaches Choice

RX1 & RX2

A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Misery Crawl  x 20 steps 
Rest 45 seconds

B.
For time:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run/500M Row
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Pull-Ups

Open Athletes Recovery Day
Athlete’s choice:
1) Rest Day
2) Active Recovery

Only you know what’s best for you. Some of us perform at our best after a full rest day. Others feel at their best with a light cardiovascular “moving” day inside the gym. In either event, let’s work in the following mobility. If we fall into that second group, below the mobility is also an active recovery session designed to prime the body. This is meant to be performed at a “conversational”, light pace. I want you finishing this piece holding a conversation with someone if you had to. I want you leaving the gym chomping at the bit to do more, as if this is an extended warmup for a following workout.

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot 
ACTIVE RECOVERY (OPTIONAL)

At a conversational pace. Break the sweat, but view this as aerobic restoration and active mobility. That is it’s purpose. We want to feel better after this than going into it. Let’s leave the gym today ready.

500 Meter Light Row, followed by 2 rounds of:
4 Spiderman and Reach, each leg 
8 Kettlebell Swings (53/35)
12 Slow Air Squats

1 x 30 second Samson Stretch each side 

500 Meter Light Row, followed by two rounds of:
4 Divebomber Pushups
8 PVC Overhead Squats
12 Abmat Sit-Ups

Finish with 1-2 iterations of the Barbell Warmup, completed with an empty barbell. Rest ~1:00 between sets.
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

POST-MOBILITY

Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Childs Pose – 2:00 Total
Straddle Stretch – 2:00 Total
Pigeon Pose – 2:00 each side 

 

Monday
Feb202017

WEDNESDAY 2/22/17

Let's Do This Open

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg 

ACTIVATION/WARM-UP 

3 Rounds, at a conversational, warm-up pace:

15 Calorie Row
1 Round of “Toes to Bar” Cindy*

TTB Cindy = 5 Toes to Bar, 10 Pushups, 15 Air Squats

Workout of the Day

RX1

Alternating OTM x 16 (4 Rounds):
Minute 1 – 7 Deadlifts  + 7 Box Jumps 
Minute 2 – 12/9 Calorie Bike
Minute 3 – 7 Wall-Balls + 7 Toes to Bar
Minute 4 – 15/12 Calorie Row

RX2

Alternating OTM x 16 (4 Rounds):
Minute 1 – 7 Deadlifts (185/135) + 7 Box Jumps (24/20)
Minute 2 – 15 Kipping HSPU
Minute 3 – 7 CTB Pull-Ups + 7 Toes to Bar
Minute 4 – 15/12 Calorie Row/Bike

On all four movements in the first round, we are looking to complete the work at hand within the first 40 seconds. If we reach the 40 second mark and are still working, cap our efforts there and aim to maintain that number in each following round.

None of these sets need to be “straight” or unbroken, but rather what we are after today is smooth, diligent movement. This is a opportunity for us to fine tune motions and intensitys of the Open, and the prime our bodies and minds for Friday.

MOBILITY CASHOUT
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Banded Hamstring Distraction – 1:00 each side
Pigeon Pose – 2:00 each side

Monday
Feb202017

TUESDAY 2/21/17


"Stretching, Sideways"

Warm Up
400m Row easy 
3 Rounds:
12 Slow Squats
9 Sit Ups
6 Slow Push-Ups
30 Seconds Double Unders
Then
7 Slow Wall Squats 
Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses From Front Rack
5 Stiff-Legged Deadlifts
5 Front Squats
 

RX1
EMOM x 12
Min 1: Barbell Good Morning x 8 Reps @2121 
Min 2: Dumbell Bench Press 10-12 Reps @20x1 
Min 3: Plank on Elbows x 45 Seconds
Or
Spend your time during Part A learning and practicing the Clean with the RX2 group.

B.
3 Rounds:
400 Meter Row
21 Hang Power Cleans 
18 Reverse Lunges 
15 Burpees 

RX2
A.
On The Minute x 10
Power + Hang Squat Clean
Build to a Heavy Complex for the Day
B.
3 Rounds:
400 Meter Row
21 Hang Power Cleans (115/80#)
18 Front Rack Reverse Lunges (115/80#)
15 Bar Facing Burpees Burpees

Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. 

Thursday
Feb092017

Monday 2.19.2017

"The Open, What, When and Where"
by Will Zerlang
 

The excitement of the CrossFit competition season begins this week!!! For many of you, this is your opportunity to show how hard you have worked over the last 9-12 months. For others, this is an opportunity to be involved in a phenomenal community event, challenge yourself in a fun, competitive environment, and lend your support to the athletes who you see in the gym every day.

At this point I am hearing a few questions being frequently asked.

First, "What is the Open?"

The Crossfit Open is the start of the road to the 2017 Crossfit Games. The Open consists of 5 workouts over 5 weeks from February 23 through March 27.  All athletes interested in participating have the option to perform each workout at a registered affiliate (HCF) or to submit a videotape of their performance to the Games website.

The Open is for EVERYONE! Even if you have no desire to compete or are brand new to Crossfit – EVERYONE is able to participate in these weekly workouts. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.

Second, “When should I tackle the Open workout?”

First, it is important to clearly identify your goal in participating in the Open. Please type 2.19.13 into the search bar above and check out the article titled "What is Your Main Event?" That article identifies a few different groups of individuals and suggests who should be performing the Open workouts multiple times, and who should only tackle them once per week.  Please read this article in its entirety, but the short answer is most of you should just be having fun and giving your best once a week.

Nonetheless, we are committed to providing the best opportunities possible to ALL of our athletes so we will be suggesting and scheduling workouts to accommodate the various approaches to tackling the Open workouts.

Performing the Open Events at HCF

  • Friday – All HCF members will have the option to perform the Open workouts during any of our group classes. There will also be an alternative workout planned.  If you are planning on performing A workout in Arcata and will need to be judged some arrangement will need to be made as we do not always have multiple coaches available in Arcata

  • Friday Night Lights – Every Friday night for the next five weeks we will host Friday Night Lights an event in which registered athletes will perform the Open workouts in front of a massive crowd of HCF friends and family cheering them to their best possible performance. Friday Night Lights starts at 5:30p.m.  We will announce what location on Thursday evening.  But please keep in mind that we will not be holding Friday 530 PM classes at either location throughout the Open.  Sorry but its just a logistical nightmare.

  • Saturday – HCF members will have the option to perform the Open workouts during the 8am or 1030 am classes in Eureka. There will also be an alternative workout planned.

  • Sunday, Monday – We recognize that some of our members will need an opportunity to come in on Sunday to  tackle the Open workout, or possibly repeat for a better score.  Some arrangemnts will need to be made for this so please talk to your coaches and set up a time if this is somthing you will need.

If you have any questions about the schedule or how to best approach the Open, please ask a coach or send an email to will@humboldtcrossfit.com we will do our best to provide a prompt reply.  More to come tomorrow night folks.

Todays Programming:

Warm-Up

500 Meter Slow Row

3 Rounds:
5 Pushups, 7 Sit-Ups, 9 Barbell Good Mornings

10 Slow Pausing Air Squats, into…
1 x 20 second Samson Stretch each side

Followed by…
Barbell Warmup (empty BB)
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Snatch Grip Stiff-Legged Deadlifts
5 Over Head Squats
5 Hang Power Snatch

RX1
A.
EMOTM x 10 Min
Odd:  Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Even:  Single-Arm Dumbbell Press x 8 reps each arm @ 2111

B.
AMRAP 4:

30 Single Unders
15 Push Press
Rest 4:00

AMRAP 4:

30 Single Unders
12 Front Squats
Rest 4:00

AMRAP 4:

30 Double-unders
9 Power Snatch

RX2
A.
Every 90 Seconds x 7 Sets
3 Position Power Snatch
This complex is (3) consecutive Power Snatches.
High Hang
Pockets
Floor
Use these sets to prime the movements for part B

B.
AMRAP 4:

30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

AMRAP 4:

30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

AMRAP 4:

30 Double-unders
9 Power Snatch (115/80#)

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

Thursday
Feb092017

Saturday 2.18.2017


***Save the Date — Open 17.1 Friday Night Lights***

Friday, February 24th @ 5:30pm
At Humboldt Crossfit Eureka 

The 2017 Open is upon us.  We’ll be throwing down on the Open workouts each week! 
Next Friday in Eureka we will not have the 4:30 & 5:30 PM classes.  Arcata will only have a 4:30PM class
So folks can swing by to cheer on our athletes in the first week of the Open!

9:30AM 


AMRAP 20:
Teams of 2 or 3

Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs 
6 Dumbbell Hang Squat Cleans 

7, 8, 10:30AM

AMRAP 20:
Teams of 2-3

Athlete’s complete full rounds, then switch:
12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (50/35#)

Interval-based training today with buddies. In our teams of three, we are looking for a 1:2 “work to rest” ratio. In other words, about 90 seconds on, and 3:00 off. With that big of a rest window, we now can train at a higher intensity knowing we have plenty of time to recover. We are not only looking for straight sets on each movement – but straight sets done with intensity.