THURSDAY 5OCTOBER17

   "I brought my grandniece Leilani to class and she passed me up as her squat is much lower than mine. This was her first class, too!" ~Auntie Gwen

 

"I brought my grandniece Leilani to class and she passed me up as her squat is much lower than mine. This was her first class, too!" ~Auntie Gwen

1. Warm Up

 

10'-15' ring muscle up technique work

 

2. Muscle Up

10' EMOM

1-3 strict muscle ups

 

or...

 

10' EMOM

3-5 strict muscle up progression from the knees with support at the top.

 

or...

 

10' EMOM

odd: 8 strict banded pull ups

even: 8 dumbbell roll backs

 

3. Accessory Work

*For those with muscle ups

3x8-12 Russian dips

 

*For those trying to get first muscle up or pull ups

3 sets

8-12 barbell bicep curls

20 hollow rocks

8-12 barbell skull crushers

 

4. Cool Downs

15' Light stretching or ROMWOD

WEDNESDAY 4OCTOBER17

1. Warm Up

800m run

 

then...

 

10’-15’ Agility ladder warm up

 

2. Sled Push

3x150ft 

*must turn around every 50ft

 

3. Conditioning (18’ Time cap)

5 rounds for time

50ft handstand walk

10 deadlifts 225/155

50 double unders

 

4. Accessory Work

3 super sets

30m double kettlebell front rack lunge

12 ab roll outs

8 single leg banded hammy curl with pause

 

{Weightlifting}

 

1. Clean

Hi-hang clean + hang clean x 5 sets

 

2. Clean pull

5x3 @100%-105%

 

3. Back Squat

5x3 tempo back squat 3-2-0-0

 

4. Banded kettlebell swings

3x25 unbroken

 

 

4. Accessory Work

3x12-15 beck extensions with barbell on back

superset with

60” weighted plank

 

 

 

TUESDAY 3OCTOBER17

When bae is admiring them gains. Athletes Jordan and Amanda Urie.

When bae is admiring them gains. Athletes Jordan and Amanda Urie.

1. Warm Up

500m row

10’-15’ technique warm up with PVC or barbell

 

2. Snatch

High Hang Snatch+ Low Hang Snatch (right above knee)

3x (2+1), 3x (1+1). 

*

Work up in weight throughout the course of the 6 sets. I would shoot for around 75%, depending on athletes technique

 

3. Conditioning

8’ AMRAP

4 toes to bar

4 HSPU

8 toes to bar

8 HSPU

12 toes to bar

12 HSPU

16 toes to bar

16 HSPU

and so on...

 

4. Cool Down

10’-15’ light stretching or easy rowing/bike. Cool

MONDAY 2OCTOBER17

Train, Inspire, and educate.

Train, Inspire, and educate.

1. Warm Up

 

5’ of Jump rope

 

10’ Coaches Warm Up

 

2. Front Squat

5x5 with 2” pause at the bottom

 

superset with

double KB bent over rows with supinated grip

10-10-10-10-10

 

2. Conditioning (15’ Time Cap)

15-12-9-6-3 

Bar facing burpees

Unbroken thrusters 155/105

200m run after each set.

 

*Thrusters must be unbroken

 

3. Accessory work

5 rounds for time

20” L-sit

8 strict pull ups

rest 90”

 

 

FRIDAY 29SEPTEMBER17

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Coaches Warm Up

 

1. Snatch Complex

10' EMOM

1 snatch + 1 OHS

*start at a light weight and build slowly through the 10 sets.

 

2. Conditioning

"Isabel"

30 snatches 135/95

 

rest 8'

 

"Jackie"

1000m row

50 thrusters 45/35

30 pull ups

THURSDAY 28SEPTEMBER

Liz during our Lift Up Autism event. She will be climbing Mount Kilimanjaro in the near future and is also an officer with the San Diego Police Department.

Liz during our Lift Up Autism event. She will be climbing Mount Kilimanjaro in the near future and is also an officer with the San Diego Police Department.

Coaches Warm Up

 

1. Ring Muscle Up

1 max set

then...

5 sets @70% of max set

 

2. Conditioning

Tabata 20" work/10" rest 

 

1: Handstand Hold

rest 1'

2: 3 toes to bar + 3 strict pull ups

rest 1'

3: hollow rocks

rest 1'

4: OH plate lunge 55/35

Wednesday 27SEPTEMBER17

Gwen and Carmen at our Lift Up Autism event. Great job ladies. 

Gwen and Carmen at our Lift Up Autism event. Great job ladies. 

Coaches Warm Up

 

1. Clean complex

1 power clean + 3 front squat + 1 split jerk

 

2. Conditioning

5 rounds for time

20 med ball cleans 20/14

10 single arm DB push press

2 rope climbs

TUESDAY 26SEPTEMBER17

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1. Conditioning

4 sets

1’ minute round

100 yard shuttle sprints

*5 yards, 10 yards, 15 yards, 20 yards

max kettlebell swings 53/35

 

rest 2’ between sets

 

*these are full effort. Record fastest time and score kettlebell swings.

 

2. Bench Press

4x6 close grip 

superset with

12-20 plyo plate push ups

12-20 ring row with feet on box

 

3. Core Work

3x1’ partner leg push downs

MONDAY 25SEPTEMBER17

Lift Up Autism was a success and really fun to see everyone participate. Thank you to all who came out to support and we hope everyone enjoyed themselves. 

Lift Up Autism was a success and really fun to see everyone participate. Thank you to all who came out to support and we hope everyone enjoyed themselves. 

Coaches Warm Up

 

1. Back Squat

1 rep max

 

2. Conditioning

Teams of 2

40-30-20-10

HSPUs

80-60-40-20

calorie row

40-30-20-10

burpee box jump overs 24/20

 

3. Accessory Work

3x8-12 each leg

single arm OH lunge with front foot on 45lb plate.

*weight is held in opposite side of working leg

 

3x8x12 single leg RDL with KB.

*Both hands grip the kettle bell

 

5x5 weighted pistol with a 4sec eccentric load.

*Use a plate to hold out in front of you

 

1x50 each side single leg banded glute bridge with foot on 45lb plate.

SATURDAY 23SEPTEMBER17

Lift Up Autism today, with heats starting at 10:15. 

Lift Up Autism today, with heats starting at 10:15. 

Coaches Warm Up

 

1. Conditioning

"Luke"

5' AMRAP

4 power cleans 155/105

24 double unders

10 pull ups

FRIDAY 22SEPTEMBER17

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Coaches Warm Up

 

1. Clean Complex

8' EMOM

2 cleans + 1 split jerk

*all at 70%

 

2. Conditioning

Every 3' for 15'

20 alt. jumping lunge

15 front squats 135/95

10 ring dips

 

3. Accessory Work

5 sets

10 alt. double KB BOR

10 push ups on KBs

5 clean and press with both KB

rest 1'

THURSDAY 21SEPTEMBER17

REMINDER  Lift Up Autism is this weekend at Ballast. Come out to support a great cause, enjoy some delicious BBQ, and cold beers. We will be running a kids heat at 12pm. Bring family and friends!  To sign up and more details, please visit the link below. Hope to see you guys there.   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

REMINDER

Lift Up Autism is this weekend at Ballast. Come out to support a great cause, enjoy some delicious BBQ, and cold beers. We will be running a kids heat at 12pm. Bring family and friends!

To sign up and more details, please visit the link below. Hope to see you guys there.

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

1. Strict Pull Up

2 rounds

1-2-3-4-5-4-3-2-1

rest 90"

 

*may add weight

*all sets must be unbroken

 

2. Conditioning

150 double unders

30" rest

100ft handstand walk

rest 30"

50 wall balls 24/20

rest 30"

25 HSPU's

WEDENSDAY 20SEPTEMBER17

Lift Up Autism is this Saturday at 10am. We will having a BBQ and some cold beverages after. You can donate and get a shirt, or just sign up for the workout and come have a great time. Hope to see you all there.  To sign up click link below:   https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Lift Up Autism is this Saturday at 10am. We will having a BBQ and some cold beverages after. You can donate and get a shirt, or just sign up for the workout and come have a great time. Hope to see you all there.

To sign up click link below:

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

1. Speed Box Squats

8x3 back squat @50% plus bands

ladies=orange/guys=red

 

2. Conditioning

For Time

Buy in - 45 toes to bar

3 rounds 

21 KBS 53/35

15 box jumps

9 deadlifts 225/155

 

3. Core Work

50 right side plank twist

50 left side plank twist

TUESDAY 19SEPTEMBER17

AMERICAN SNATCHERS

AMERICAN SNATCHERS

Coaches Warm Up

 

1. Snatch

8' EMOM

1 hang power snatch + 1 power snatch

*70% across

 

2. Overhead squat

8' EMOM

1 OHS w/ 2" pause in bottom + 1 OHS

*70% across

 

3. Conditioning

10' AMRAP

16 burpees

2 rope climbs

16 alt. weighted box step ups with two DB in each hand

 

4. Accessory Work

3 sets

20 incline face down rear delt flies

20 face down windmills

*these should be performed with light weight and fast reps.

MONDAY 18SEPTEMBER17

Congratulations to all the athletes that competed this passed weekend at the So Cal Fitness Classic. Was an awesome day of for all and had a great group come out to support some amazing athletes of Ballast. The CrossFit community is amazing and we are happy to be a part of it.

Congratulations to all the athletes that competed this passed weekend at the So Cal Fitness Classic. Was an awesome day of for all and had a great group come out to support some amazing athletes of Ballast. The CrossFit community is amazing and we are happy to be a part of it.

Coaches Warm Up

 

1. Conditioning

800m run

accumulate 2' L-Sit on rings

800m run

accumulate 2' side plank Left & Right

800m run

accumulate 2' hollow hold

800m run

 

2. Shoulder Press

6-6-6-6-6

super set with

Single arm DB upright row

12-12-12-12-12

WEDNESDAY 13SEPTEMBER17

Ballast CrossFit's second annual Lift Up Autism event is happening September 23rd, 2017. If you have never tried CrossFit, this is a great way to introduce yourself if you're interested. The workout is 5 minutes long and we have a great set of coaches to help beginners. If you are interested or have more questions please email us at BallastCrossFit@gmail.com.        TO SIGN UP CLICK THE LINK BELOW:     https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Ballast CrossFit's second annual Lift Up Autism event is happening September 23rd, 2017. If you have never tried CrossFit, this is a great way to introduce yourself if you're interested. The workout is 5 minutes long and we have a great set of coaches to help beginners. If you are interested or have more questions please email us at BallastCrossFit@gmail.com. 

 

TO SIGN UP CLICK THE LINK BELOW:

https://www.eventbrite.com/e/ballast-crossfit-lift-up-autism-2017-tickets-37099453464

Coaches Warm Up

 

1. Conditioning

10' EMOM

7 bench press

10 toes to bar

 

rest 2'

 

10' EMOM

15/13 cal row

5 shoulder to overhead 225/155

 

rest 2'

 

10' EMOM

15 KBS 70/53

15 burpees

TUESDAY 12SEPTEMBER17

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Coaches Warm Up

 

1. Front Squat

5-5-5-5-5

 

superset

Bulgarian Split each leg

12-12-12-12-12

 

2. Conditioning

20' AMRAP

9 squat cleans 165/115

11 deficit strict HSPU

100m run

 

3. Core Work

50 right side plank twist

50 left side plank twist

SATURDAY 9SEPTEMBER17

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Coaches Warm Up

 

1. Push Press

 

8-6-4-2-4-6-8

 

*must be taken from the floor

 

2. Conditioning

Teams of 3

500m row each

150 burpee box jump overs 24/20

500m row each

30 rope climbs

500m row each

150 dumbbell snatch 50/35

 

*one person working at a time on BBJO, RC, DB snatch.

*may start each movement after the first person finishes the row.

FRIDAY 8SEPTEMBER17

Flash back to the recovering at last years Reindeer Games. We look forward to watching some of our athletes compete on 16th of September at the So Cal Fitness Classic here in Oceanside. Come out and support.

Flash back to the recovering at last years Reindeer Games. We look forward to watching some of our athletes compete on 16th of September at the So Cal Fitness Classic here in Oceanside. Come out and support.

Coaches Warm Up

 

1. Conditioning

Teams of 2

400m run with KB 53/35

*each athlete must complete 10 goblet squats + 10 KBS after each 200m

10 snatches 185/135

30 toes to bar

*partner not working, must hang from the bar for toes to bar to count.

 

2. Core Work

3 rounds

30"-1' plank hold

8-12 single arm bent over row

8-10 barbell bicep curls

rest 90"