Have You Registered for The 2015 CrossFit Open Yet??

Heres the Link

 

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 

 

Up Coming Free On-Ramps
In February

 Call or Email Today to Save Your Spot!!

info@humboldtcrossfit.com

Don't want to wait for the On-Ramp sessions? 
On-Ramp, is not the only way to join Humboldt CrossFit. Schedule a FREE ASSESMENT TODAY at the above email or call 707-444-8888

 

Monday
Mar022015

3.3.15

RX1
A. Three or Four sets of
Walking Lunge x 20 steps
rest 60 seconds
Glute Hip Bridge @30x1 x 8-10 reps
rest 60 seconds
Barbell Rollouts x 8-10 reps
rest 60 seconds

B.
For time
Row 400m
Ab-mat sit-up x 30
Pull-Up x 30
Double Under x 60 (or 250 singles;)
Burpee x 30
Ab-Mat Sit-Up x 30
Row 400m

RX2
A.
Every 2 min for 12 Minutes (6 sets) of:
Thruster Complex x 1 Rep
1 Full Clean + 1 Front Squat + 1 Thruster + 1 Push Press
Guys 10 lb heavier then last week, Ladies 5-10lb heavier then last week!
Same load across all 6 sets.
Each week note the weight used if you hit 4 out of 5 lifts you will increase weight next week.
This is week 2 of a 4 week cycle. 

B.
For time
Double Under x 60
Ab-Mat sit-up x 30 
KB Swing x 30
Pull-Up x 30
Handstand Push-Up x 30
Renegade Row x 30 (40/25#)
Burpee x 30
Ab-Mat Sit-Up x 30
Double Under x 60 

Monday
Mar022015

3.2.15

Big thanks to everyone who participated in the first Friday Night Lights of the season, athletes, judges and spectators, we were happy tp have all of you there and are looking forward to the next four weeks!!  If you didn't make it, the box was rocking, come check it out!!  Very inspirational to see everyone pushing themselves to perform at their best, I am sure we have some fired up CrossFitters ready to hit it hard this week!! You're coaches are fired up too, lets get after it!!

RX1
A.
Three or four rounds of
Front Squats @30x1 x 6-8 reps
rest 60 seconds
Ring Rows @20x1 x 8-10 reps
rest 60 seconds
Jump rope practice x 60 seconds
rest 60 seconds

B. For times
Every three minutes for 18 minutes (6 sets) complete 
Run 200m
WallBall x 15 

RX2
A.
Front Squat
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1 rep @ 100%
1 rep @ 100+%
rest 2 - 3 minutes between sets

B. For times
Every 3 minutes for 18 minutes (6 sets) complete
Run 250m
WallBall x 20 

 

 

Friday
Feb272015

2.27.2015 Friday

Our long-time coach and friend, Terrah "quads" Owens will be moving out of the area, but you can still see her on Friday night and wish her a fond farewell!

RX 1  & RX 2

Workout of the Day
CrossFit Games Open 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)

When the clock hits 9:00…

15.1A
Against a 6-minute running clock, find your 1-RM Clean and Jerk

OR…

CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches* (85/55 lbs)
*ground-to-overhead allowed

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

 

For scaled the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip. 
Athletes must use the same bar for both 15.1 & 15.1A
Good luck everyone..  Remember you can do this workout and then still Register.  Must be registered by Monday to submit your scores to be seen on the Leaderboard.

 

 

Thursday
Feb262015

2.26.2015 Thursday

Seriously Check This out at 5PM Tonight
The 2015 Reebok CrossFit Games Open begins with Rich Froning vs. Mathew Fraser at the live Open announcement at Reebok CrossFit One Feb. 26 at 5 p.m. PT. Watch live at games.crossfit.com.

RX 1 & RX 2

Six Sets of:
Airdyne 30 seconds Max Effort (If space is limited sub Double unders)
Rest 30 seconds
Score is total number of calories all 6 sets
After the 6 sets (6 minutes) rest 2 minutes and Then:
Six Sets of:
Shuttle Sprints 30 seconds Max Effort
Rest 30 seconds
Score is total number of sprints for all 6 sets
After the 6 sets (6 minutes) rest 2 minutes and Then:
Six Sets of:
Row 30 seconds Max effort
Rest 30 seconds
Score is total number of calories rowed for all 6 sets

After the final 6 sets Rest until the 28 minute mark then. . .:

For time:
50 Burpee Box Jump Overs (24/20")
6 Minute time cap.

You do not need to start on any particular station or go in any order as far as the Airdyne, Shuttles or Rowing is concerned. Start at one and then rotate on to the next. Everyone will however do the burpee box jumps last. It also may not be possible for everyone to get a round in on the Airdyne. If this is the case an option is to sub double unders for that section. But I would love for you guys to experience the airdyne if possible.

Wednesday
Feb252015

2.25.2015 Wednesday

RX1

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps
Add weight every set.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters or Run 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar

If it is not possible for an athlete to accomplish the work in 3 Minutes please try this option:
4-5 sets for times:
Row 250/200 Meters or Run 250/200 Meters
8 Front Squats or Goblet Squats
12 Toes to Bar
Rest 1 min between sets

RX2

A.
Every 2 min for 12 Minutes (6 sets) of:
Thruster Complex x 1 Rep
1 Full Clean + 1 Front Squat + 1 Thruster + 1 Push Press
Same load across all 6 sets. 
Guys 10 lb heavier then last week, Ladies 5-10lb heavier then last week!

Each week note the weight used. If you hit 4 out of 5 lifts you will increase weight next week.
This is week 2 of a 4 week cycle.   

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs)
12 Toes to Bar
Barbell must be taken from the ground.

Please keep track of your own times during the workout and then if you choose to you may transfer the times to the white board after the workout is complete. You have several options as far as pacing are concerned for these intervals. Fast athletes will get these done in under 2 minutes, but you need to ask yourself if the pace you choose is sustainable for all 5 sets. This is a good opportunity to for you to set a steady (test) pace in the beginning and the try to do each round a little faster.   Opposed to blowing up on the first set and then not being able to complete later sets in the time allotment. Good luck and remember to try to learn something about yourself as an athlete in every workout you do. - Will