NEW HCF Bootycamp!!

A 13 week program designed to get you summer ready.

Bootycamps are fun, Crossfit based classes, but will more specifically target abdominal and glute sculpting movements in EVERY class. 

Best of all it is FREE to all of our members!!

Have a friend who is looking to get ready for the summer or a wedding, and they aren't a HCF member? We are offering an affordable Bootycamp exclusive membership.  So bring your friends!!  

Classes will start March 23rd and run through June 20th.  

Try Your First Booty Camp Class FREE!

The schedule for both gyms are:

Eureka: Monday and Wednesday 6:30pm

Arcata: Monday and Wednesday 9:30am

Thursday 6:30pm

Saturday 11:30am

Give us a call if you aren't a HCF member and are interested in signing up for  Bootycamp. We allow drop-ins for these specific classes. 

*Lastly, stay tuned for more new HCF happenings coming in the near future! 

 

Humboldt Crossfit Classes 

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

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

Two great locations to serve you!! 

550 South G Street - Arcata - Suite 26 & 27

&

1725 Tomlinson St. -  Eureka 

 

Ready to get started today? 
There are many ways to join Humboldt CrossFit. Schedule a FREE ASSESMENT TODAY at the above email or call 707-444-8888

 

Friday
Apr172015

4.17.2015 Friday

Just one part today with plenty of time to get warmed up. Take your pick, mix and match this ones gonna be fun!!!!  If your not feeling it after this one your front squat was to light =))

 Please post to comments your thoughts on this workout.

RX1
For time:
50/40 Calorie Row
10 Front Squats (From Floor)
10 Jumping Chest 2 Bar PullUps (do jumping pull-up if you will be doing ring rows on the next part)
30 Box jumps
25 Pull-Ups or Jumping Pull ups (ring rows if needed)
400m Run
25 Pull-Ups or Jumping Pull ups (ring rows if needed)
30 Box Jumps
10 Jumping Chest 2 Bar PullUps
10 Front Squats (From Floor)

RX2
For time:
50/40 Calorie Row
10 Front Squats (185/105lb.) (From Floor)
10 Chest 2 Bar Pull Ups
30 Box jumps (24/20)
25 Pull-Ups
400m Run
25 Pull-Ups
30 Box Jumps (24/20)
10 Chest 2 Bar Pull Ups
10 Front Squats (185/105lb.) (From Floor)

Advanced Version 
For time:
50/40 Calorie Row
10 Front Squats (205/125lb.) (From Floor)
6 Bar Muscle-Ups or Muscle Ups
30 Box jumps (30/24)
25 Chest-to-Bar Pull-Ups
400 M Run
25 Chest-to-Bar Pull-Ups
30 Box Jumps (30/24)
6 Bar Muscle-Ups or Muscle Ups
10 Front Squats (205/115lb.) (From Floor)

Will's Version
For time:
10 Front Squats (255lb.) (From Floor)
20 Bar Muscle-Ups
30 Box jumps (30"")
40 Chest-to-Bar Pull-Ups
50 Calorie Row
40 Chest-to-Bar Pull-Ups
30 Box Jumps (30"")
20 Bar Muscle-Ups
10 Front Squats (255lb.)

Thursday
Apr162015

4.16.2015 Thursday

The Importance of Quality Skills Practice
Written by Nichole DeHart

I love learning new skills. I really love seeing other people learn new skills. It is one of the highlights as a coach, to see someone have that moment when it ‘clicks’ and they figure out how to do something they’ve been working on for a long time. We probably see this the most with movements like muscle-ups, bar muscle-ups, strict handstand push-ups and other gymnastic type movements.

However, there is something I see all too often with people when they learn a new skill. What is it, you ask? Too much enthusiasm! If you know me, you know how enthusiastic I get about EVERYTHING, so this statement may come as a shock to you. How many of you have seen this: you or your friend just learned how to do your first muscle-up. The next day, muscle-ups are in the workout so you, obviously, want to tackle it as prescribed. Negative!

I see this all the time and it is a huge pet peeve of mine, mainly because you are setting yourself up for failure. Why? Because you just learned how to do a new, complex movement that requires a ton of focus and now you want to do that movement for time and when tired. It is a classic CrossFitter mistake.

This is a hard concept to practice but CONTINUED PATIENCE is what will help you master that skill. For most people (there are a handful of athletes where this doesn’t apply – they are exceptions to the rule), they won’t be able to do the new skill when tired and fatigued a day after they learned how to do the movement. This may sound terrible, and perhaps a little like I am totally deflating your balloon, but your next step is to use the allotted time once used for learning the skill to become consistent with performing the skill.

“Well,” some may ask, “how do I work on becoming consistent with the skill?” One very potent way is to do a session like an every minute on the minute type of workout. This is a great way to build in volume but still give yourself enough rest time to recover for the next repetition. This can reinforce confidence in the movement and give you an opportunity to practice good, quality reps.

For example, say I just learned how to do a muscle-up. Wahoo, I am so excited! The next day I may go into training and while Amanda looks tempting to complete as prescribed, I hold back. Instead, I do this:

Spend 5 minutes doing my muscle-up drills and then…

Every 90 seconds, for 6 minutes, complete:

Muscle-Up x 1 rep (working on good mechanics)

Now, once I am able to complete a muscle up every 90 seconds for 6 minutes, then I can progress myself. The next week I can take the time down to 60 seconds for 6 minutes to complete a muscle-up. If I am successful with that then I may go back to my 90 seconds for 6 minutes EMOTM but do 2 muscle-ups per 90 seconds. Now I am building in consistency and volume with the movement.

This is just one example but it can give you a good idea of how to build a session that focuses on developing good mechanics for a skill. This doesn’t have to just apply to someone who has recently learned a new skill. I work with a ton of athletes, myself included, who incorporate this type of gymnastics skill work in most of their training sessions. The complexity of the movement may change depending on your skill level but the end result is the same – perfecting a movement to be able to replicate it when under duress.

Continue to work on the skill of the movement and work to be consistent with it. The more quality practice you can get, the more likely you will be nailing that movement when it does come time to test it out in a workout.

RX1 & RX2

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, Muscle Ups, Pull Ups, Toes 2 Bar, Double unders.  
Put them together into an EMOTM like Nichole talks about above, and get to practicing.

Here's a cool gymnastics test if you are already proficient in some of these movement try this:

“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols  try these with a Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible) 

B. Workout of the Day

Four sets for max calories/reps of:
60 seconds of Air Dyne for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Trade around switch around and stagger the start so everyone gets to use the Air Dyne

Wednesday
Apr152015

4.15.2015 Wednesday

RX2


A.
Clean & Jerk Cycle Week #4 Weights are heavy now!

5 Sets of 1 Clean & Jerk

You started day one of cycle at 85% of your 1RM C&J. Level load across all sets (same Weight on the bar for each of the 5 singles, not including warm up sets).
Linear progression each week. Target a 10LB increase each week if singles are above 225lb Target 5LB increase each week if singles are below 225lb.

You must make 4/5 lifts to increase weight next week.  So lets do this...

This is the week that those of you who have followed this cycle will be doing all of your sets at or near your current 1 Rep Max. Its time to for lazor focus and determination. You are ready to handle these loads you have spent the last 4 weeks preparing your body and mind to nail 4 out of 5 big lifts doing so will leave you thirsty for the next week where we will test our new max. Let you training carry you, we have gone through countless drills and strength building exercises. Its time to start collecting on all your hard work. CAUTION!! PLEASE RESIST THE URGE TO SET A NEW PR TODAY... I guarantee you will be well primed for next week if you are patient and stick to your %'s today.

B.
"Tax Day"
AMRAP 16 Min
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

 RX1

A.
Every minute on the minute for 15 minutes (5 sets):
Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – DB Bench Press x 6-8 Reps @20x1`

B.
"Tax Day"
AMRAP 16 Min
7 Power Cleans
7 Burpees
200 Meter Run
Do kettlebell swings if injury prevents you from doing power cleans.   

Tuesday
Apr142015

4.14.2015 Tuesday

Olympic Lifting Cycle Updates

Ok folks so we have 2 weeks left of our RX2 Clean & Jerk Cycle this week we will continue to progress in weight and next week we will shoot for some new 1 rep maxes!! Everyone is looking good and we are seeing you all improve in technique and strength.  Keep up the great work.  
That being said we are planning on starting a new cycle next week.  The next cycle we will focus specifically on the "Split Jerk"  This week we want to spend some time getting your foot placement dialed in and really cover the basics of of good Jerk mechanics.  
Today your coaches will help you get the correct foot markings drawn on the floor with tape or chalk and take you through some drills to get you guys dialed in so you can all be confidant and jerking like pros!!!   
Please watch these videos so you will be aware of what's happening today.

Here's how to mark your foot positioning:

 

RX2

A.
Jerk Footwork Drills and Jerk Positioning

Start by marking your feet properly, as demonstrated in video.

Perform 10 “Jump and Land” without a barbell using the foot work markings, then 5 with an empty barbell, and then…

B.
Four sets of:
Tall Jerks x 3 reps
Rest as needed

*Build in load but don’t sacrifice speed & mechanics continue to use floor markings

Here's the Tall Jerks:

C.

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load. If it does not feel perfect don't add weight.  Continue to use floor markings.

D. Met-Con

Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups (strict only, no kipping, use a band if needed)
30 Double-Unders

RX1

A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Barbbell Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

Monday
Apr132015

4.13.2015 Monday

RX1

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single Arm Over head Squat or Lunge with Dumbbell x 8 reps per side
Station 2 – Side Planks x 20-30 Seconds Per side
Station 3 – Ring Rows x 10 reps @ 2111
Station 4 -- Farmers Carry Shuttle Runs x Max reps in 45 Seconds

B.
Tabata Wall Balls
12 Sets (6 Minutes toatal) of:
20 Seconds of wall balls 10 seconds of rest for 12 intervals

Score is lowest number of reps on any given interval. 

RX2

A.
4.3.2.1 Reps of Over Head Squat, climbing 
4.3.2.1 Reps of Front Squat, climbing
4.3.2.1 Reps of Back Squat climbing
This strength session is 12 sets. Once you start there is no more warming up between movements. The goal is to increase the weight every set.

B.
Every 30 seconds for 6 min
Wall Ball Shots x 10 Reps 14/20#