12/12/2017

Warm Up


250m Row
10 each Single leg G/H bridges
10 Kneeling hip hinge
10 Prone "y"
30s each Windmill stretch
10 yard Side lunges
10 yard Samson
10 each Shoulder diagonal pattern with light plate

Strength/Skill


Snatch Grip Complex: 6x
2 Deadlifts Power Shrugs + 2 High Pulls +
1 Power Snatch + 1 Squat Snatch

WOD


For Time
10 Box Jumps (30/24/20)
5 Hang Squat Snatch (115/80/55)
15 Box Jump Overs (24/20/18)
5 Hang Power Snatch
20 Prisoner Box Step ups (20/18) (45/35/25)
5 OHS  

Christopher Morrison

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Congratulations to Christopher Morrison who is December’s Athlete of the Month. Read more about who and what continues to influence him when he steps onto the Hyper CrossFIT floor.

Hometown: Hamilton, NJ

What do you do to pay your bills? Hospital Management

How did you learn about CrossFit and how did you end up in our awesome Box?  I would have to say I learned about CrossFit by trying. I saw a sign, was curious and came in for a trial for the New Year’s WOD. I did not know much about it prior to coming into our Box. I saw great people challenging each other to do a great workout. The combination brought me back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  There are so many differing and varying athletes with unique strengths and diverse athletic backgrounds. They are coming together to challenge themselves to get stronger through CrossFit. Everyone learns from everyone’s strengths. This helps everyone move forward in their individual training.

What is your proudest moment/biggest accomplishment since you started? Getting a Strict Bar Muscle up.

What are you still working on to achieve?  Getting more efficient in everything whether it be better technique, increasing strength or mobility, or balancing an asymmetry for a particular movement. This is especially true for the Olympic lifts as I had no experience in them prior to CrossFit.

Tell us one random fact about yourself that has nothing to do with CrossFit. I spent a couple of years living connected to a traditional Japanese martial arts dojo. The traditional lessons in technique, movement and philosophy that I learned from an extraordinary Japanese Sensei still influence me today.

What is your favorite WOD or benchmark? Murph definitely.

If you created a WOD and named it after yourself, what would it be? Tough one. I like going hard for challenge, fast, and then having some fun. It would be some variation of the Litvinov training protocol popularized by Dan John- a heavy lift that your have good technicals on and can go hard. An example might be the deadlift (75-85% max) for eight reps or high volume kettlebell swings. This is followed by a 400m fast sprint or 30 yard uphill sprints. You go for a total of three rounds. Sprints should be all out and you should be gasping for air. This would be followed by some work on the gymnastics movements just because I find these fun- a kind of training reward for the previous hard work out. I guess then the name would be HFF. Hard, Fast and then some fun!

What advice would you offer to someone interested, but intimidated to try CrossFit? Its your training. Don’t get overly caught up in what the person next to you is doing or your score on the board. Be humble, don’t worry, and have fun. Everyone struggles with some movement. You will move forward with time and training. Ask a lot of questions. The coaches are great pointing you the right direction you need. Finally, on movements with which you are struggling, go slower and focus on underlying strength, mobility, and technique. Speed will come and you will be smoking the workouts in no time.

Any additional comments you would like to share? Thanks to everyone’s support in helping me get better!

 

 

12/11/2017


Warm Up

1 Round Cindy
2x15s Plank and superman hold
10 G/H bridges
30s each Pigeon stretch
10 Pike push up
10 Scap pull up
30s Lat stretch
10 yard Side lunges
10 yard Heel raises
30s each Calf stretch

Strength/Skill


25 min to establish Back Squat 1RM

WOD


4 RFT
6 Thrusters (95/65/45)
8 Kipping pull ups
10 Wall Balls (20/14/12)

 

 

 

WODs for 12/11/17-12/16/17

12/11

Warm-up

1 Round Cindy
2x15s Plank and superman hold
10 G/H bridges
30s each Pigeon stretch
10 Pike push up
10 Scap pull up
30s Lat stretch
10 yard Side lunges
10 yard heel raises
30s each Calf stretch

Strength/Skill

Back Squat

*25 min to establish 1RM

WOD

4 RFT
6 Thrusters (95/65/45)
8 Kipping Pull-ups
10 Wall Balls (20/14/12)

 

12/12

Warm-up

250m Row
10 each Single leg g/ h bridges
10 Kneeling hip hinge
10 Prone “y”
30s each Windmill stretch
10 yard Side lunges
10 yard Samson
10 each Shoulder diagonal pattern with light plate

Strength/Skill

Snatch Grip Complex: 6x

2 Deadlifts Power Shrugs + 2 High Pulls +
1 Power Snatch + 1 Squat Snatch

WOD

For Time
10 Box Jumps (30/24/20)
5 Hang Squat Snatch (115/80/55)
15 Box Jump Overs (24/20/18)
5 Hang Power Snatch
20 Prisoner Box Step ups (20/18) (45/35/25)
5 OHS

 

12/13

Warm-up

10 Ring rows
10 Multi position squats
10 yard Heel raises
10 yard Toe raises
10 yard Quad to high kicks
30s each Calf stretch
10 Push up to plus
30s Chest stretch

Strength/Skill

2500m Row

*250m Sprint, 500m Moderate Pace

WOD

5 RFT
5 Modified Manmaker’s (35/25/15)
10 Front Squats (95/65/45)
15 Double Unders

 

12/14

Warm-up

10 Multi position squats
10 G/H bridges
2x15s Plank and superman hold
30s each Lunge stretch
10 Push up to plus
30s each Lat stretch
30s Chest stretch

Strength/Skill

Clean Complex: 6x

2 Power Shrugs + 2 High Pulls +
1 Power Clean + 1 Squat Clean

WOD

EMOM 24
Minute 1: 5 Power Cleans @ 70% of 1RM
Minute 2: 30 Air Squats
Minute 3: 12 Burpees
Minute 4: 15 Calorie Row
Minute 5: Rest

 

12/15

Warm-up

10 Pike push up
10 quarter squats
2x10s Hollow hang
10 each Shoulder diagonal pattern light plate
10 each 1/2 Kneel kb press light kb
10 Push up to plus
30s each Chest stretch
10 yard Samson + twist
10 yard Quad stretch

Strength/Skill

Push Press

*20 min to establish 1 RM

WOD

AMRAP 12
10 KB SDLHP (70/55/35)
20 Abmat Sit ups
10 Push Press (95/65/45)
20 Push ups w/ hands on Barbell

 

 

12/16

Strength/Skill

Cross Body DB Single Leg RDL 3×6
w/ Reverse DB Lunge x8 per leg
–superset–
Seated Box Jump x6

WOD

“Brehm”
For Time
10 Rope Climbs
20 Back Squats (225/155/105)
30 Handstand Push-Ups
40 cal Row

12/9/2017

Warm Up & Mobility

Strength/Skill


OHS
10, 8, 6, 4, 2, 2

WOD


AMRAP 15
9-12-15-18-etc.
Push Press (115/80/55)
K2E
D-ball slams (55/35/25)
Sit ups

12/8/2017

Warm Up


-10yd Toe walks
-10yd Samson + twist
-10yd Side lunges
-2x10s Hollow hang
-(Do skill)
-30s Up dog
-10 Pike push up
-5yd Inch worm + push up plus
-5 Ring row squeezes
-30s Lat stretch
-10 Multi position squat

Strength/Skill


100 Single Unders
80 Russian Twists
60 Mt. Climbers
40 Hollow Rocks
20 T2B

WOD


10 RFT: Alternating
1-10 HSPU
10-1 Pull ups
*20 DU after each round 

12/7/2017

Warm Up

2 Rounds Cindy

30s Chest stretch
30s Lat stretch
10y Heel raises
10yd Toe raises
1 min Foam roll calf
30s Calf stretch
10yd Side lunges
30s Wrist stretch

Strength/Skill


Bench Press
4×8 @65%
-superset-
Ring Rows until failure

WOD


 AMRAP 16
20 Pistols
10 Wall balls (AHAP)
3 Rope climbs

 

12/6/2017

Warm Up

10 Air squats
10 Single leg G/H bridge
2x15s Plank hold
10 Push up plus only
30s Seated glute stretch
30s Chest stretch
5 Ring row squeezes

Strength/Skill


20 min to establish Deadlift 1RM

WOD


21-15-9
Burpees over bar
Deadlift (225/185/135)

12/5/2017

Warm Up

10 Ring rows
10 Hip thrusters on bench
10yd Samson
10yd Side lunges
30s Cross arm body shoulder stretch
10yd Inverted hamstring

Strength/Skill


Tabata x2
V ups
Hollow Hold
Supermans
Plank

WOD


For time 
100 KBS (70/55/35)

*Everytime you drop the bell, 15 cal row.

12/4/2017

Warm Up


-200m Row
-10g G/H bridges
-30s Side plank & Front plank
-30s Pigeon
-10 Push up to plus
-5 Ring row squeezes
-10yd Heel scoops
-10yd Heel raises
-30s Calf stretch

Strength/Skill


20 min to establish 1RM Clean
 

WOD


3 RFT
400m run
12 Power cleans (135/95/65)
 6 Bar muscle ups