Anderson Strength

Announcements

By June 1st please have your “Payment, Cancellation, and Wodify Ethos” Form signed and turned. This needs to be signed by everyone.

Main – CrossFit

Metcon

Twisted Cindy (Time)

For “RX” the bar for the FS needs to start on the floor.
For “R+” you need to do bodyweight Front Squats and the clean does not count as a rep.
6 Rounds for time of:
5 Strict Pull-Ups
7 Clapping Push-Ups
9 Front Squat (135#/95#)

Announcements

By June 1st please have your “Payment, Cancellation, and Wodify Ethos” Form signed and turned. This needs to be signed by everyone.

Main – CrossFit

Warm-up

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Announcements

Please check with a coach before you click “RX” for your score. You must have demonstrated proper form and depth on all reps in order for it to count as prescription. It is very important that you record how you modified things.

Main – CrossFit

Warm-up

Gymnastics Floor / Core Work I. (No Measure)

Tuck Holds
Tuck Shoot to Hollow
Hollow Position Hold
Arch Hold
Push-Up to Hollow
Hollow Arm-Ups
Arch Arm-Ups
Push-Ups 1-Arm Release
Hollow Position Leg Lifts
Arch Body Leg Lifts
Push-Ups 2-hand release
Hollow Rocks
Arch Rocks
Hollow-Ups
Arch-Ups
Push-Ups to Fingertips
Rear Support Holds
Air Cycle
Rear Support Hold–side 2 side
Leg Kicks (up forward, up back)
Rear Support–side 2 side, higher
Doggie Kicks (all 4′s, bent leg, rear + side)
Doggie Kicks (straight leg)
Side Holds
Side Crunch Arms
Side Crunch Legs
Love Handlers
Glute Presses
Calf Raises
Calf Raises 1-Leg
Air Plane Calf Raises
Wall Sit
Wall Sit with Leg Extensions
Straight Jumps (up stick stretch ready)

Gymnastics

5 Rds of 30 Du’s/T2B (Time)

RX+ for this workout is…all Du’s must be unbroken and no kipping for the t2b—they must be strict.
5 Rounds for time of:
30 Double-Unders
30 Kipping Toes to Bar

Couples Dancing.

we are hoping to start a Ballroom Dance Club / social dancing club….we would like to buy a mobile hardwood floor so we can dance at the gym. open to everyone interested in dancing, no need to be a member of CrossFit Mas. though, for couples only…we can teach you the basics. a good time to come and hone your skills and work together as a couple.

we hope to do this a couple Saturday nights a month.

please send us an email if you live in the Kankakee area and think you might be interested!

FoxTrot
Tango
Waltz
Texas Two Step
Swing
Salsa
Rhumba
Cha-Cha
16 Count
and more…

Main – CrossFit

end with flexibility

Warm-up

30:00: Gymnastics Floor / Core Work I. (No Measure)

Tuck Holds
Tuck Shoot to Hollow
Hollow Position Hold
Arch Hold
Push-Up to Hollow
Hollow Arm-Ups
Arch Arm-Ups
Push-Ups 1-Arm Release
Hollow Position Leg Lifts
Arch Body Leg Lifts
Push-Ups 2-hand release
Hollow Rocks
Arch Rocks
Hollow-Ups
Arch-Ups
Push-Ups to Fingertips
Rear Support Holds
Air Cycle
Rear Support Hold–side 2 side
Leg Kicks (up forward, up back)
Rear Support–side 2 side, higher
Doggie Kicks (all 4′s, bent leg, rear + side)
Doggie Kicks (straight leg)
Side Holds
Side Crunch Arms
Side Crunch Legs
Love Handlers
Glute Presses
Calf Raises
Calf Raises 1-Leg
Air Plane Calf Raises
Wall Sit
Wall Sit with Leg Extensions
Straight Jumps (up stick stretch ready)

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP of:
x10 American Swings (2 pood/1.5 pood)
x10 Hand-Release Push-Ups

Flexibility

10:00 of:
20 Front Leg Lifts R/L
20 Side Leg Lifts R/L
20 Rear Leg Lifts R/L
Pike x 2:00
Pancake x 2:00
Middle x 2:00

Announcements

Please check with a coach before you click “RX” for your score. You must have demonstrated proper form and depth on all reps in order for it to count as prescription. It is very important that you record how you modified things.

Main – CrossFit

end with flexibility

Warm-up

30:00: Gymnastics Floor / Core Work I. (No Measure)

Tuck Holds
Tuck Shoot to Hollow
Hollow Position Hold
Arch Hold
Push-Up to Hollow
Hollow Arm-Ups
Arch Arm-Ups
Push-Ups 1-Arm Release
Hollow Position Leg Lifts
Arch Body Leg Lifts
Push-Ups 2-hand release
Hollow Rocks
Arch Rocks
Hollow-Ups
Arch-Ups
Push-Ups to Fingertips
Rear Support Holds
Air Cycle
Rear Support Hold–side 2 side
Leg Kicks (up forward, up back)
Rear Support–side 2 side, higher
Doggie Kicks (all 4′s, bent leg, rear + side)
Doggie Kicks (straight leg)
Side Holds
Side Crunch Arms
Side Crunch Legs
Love Handlers
Glute Presses
Calf Raises
Calf Raises 1-Leg
Air Plane Calf Raises
Wall Sit
Wall Sit with Leg Extensions
Straight Jumps (up stick stretch ready)

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP of:
x10 American Swings (2 pood/1.5 pood)
x10 Hand-Release Push-Ups

Flexibility

10:00 of:
20 Front Leg Lifts R/L
20 Side Leg Lifts R/L
20 Rear Leg Lifts R/L
Pike x 2:00
Pancake x 2:00
Middle x 2:00

Current programming / training philosophy for the box as a whole.

One of the biggest problems we see from beginners (those that are training for general “Fitness” and do not have a personal coach that determines their day-to-day programming) is that they do way to much of the wrong things, mostly out of lack of self confidence. Those that are most confident in their ability will see and understand the need to put other, non-esential things on a back-burner to work on the things that are needed most. In CrossFit these are called goats. To improve, be your best, and to make the next guy shake in his boots you had better be hard at work on your weaknesses.

For the past few weeks we have been working on a TON of Gymnastics. Meaning, bodyweight movements to build core strength, develope body/kinesthetic awareness, and improve strength in movements like Handstands, Push-Ups, Pull-Ups, Dips, Air Squats. In addition to building strength and control it is also the time where mobility and flexibility training needs to be done…like a lot of it.

Prior to this point and because they take a long time to develope, we worked the Oly lifts religiously. After the CrossFit Open we could tell that everyone’s lifts were strong enough to not be the weakest link. The weakest link being Gymnastics movements & mobility / flexibility issues and carrying around extra body fat. Ideally for males we want the body fat range to be between 10-15% and the ladies between 15-20%. Optimizing this range will help your performance. Those are just ballpark figures, sometimes we might even recommend that males be lower than 10% to see better gains in performance so ask a coach to be sure where you should be if you don’t know.

After training people for a long time we have found that it’s not enough to tell athletes, “make sure to do extra core work and mobilty work to loosen your upper back, shoulders, and hips.” 99% of the time athlets go home and do Nothing to fix their trash. Instead, what we have found is that if we make athletes do the hard things that they do not want to do at the box….core work and mobility that they are more prone to do a few sets of back squat, press, or whatever after the workout on their own.

But, with that being said. Ideally during this training cycle we would like folks to not do more than 2 barbell workouts per week. If you are doing anything more than that it is likely that you will not have any significant gains in mobility or flexibility. Bottom line, you will stay tight, may or may not get injured, your movements & performance will suck and you will get passed by those that take heed.

With this trainig we are still seeing people PR dramatically in their Oly lifting and getting better at pull-ups and all other gymnastics movements. You don’t only need to be strong as fuck but you need to hit the prescription depths and maintain an injury free body. Being tight at any joint is a disaster and needs attention. If you think you have enough range of motion at any particular joint, go see a coach.

The foundation of CrossFit was laid on a bed of lots of Gymnastics. Work the basics, take notes, ask a coach about your progress and you will do well.

Main – CrossFit

Warm-up

10:00: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

20:00: Thruster (1 rep max)

Gymnastics

10:00: Ring Rows (5 sets of 8 reps, strict w/ false grip)

Place feet on a box and be in a tight body position. Must maintain a false grip. No kipping or movement at the hips. Rings must kiss the chest every rep.

Announcements

Please check with a coach before you click “RX” for your score. You must have demonstrated proper form and depth on all reps in order for it to count as prescription. It is very important that you record how you modified things.

Main – CrossFit

Warm-up

10:00: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

20:00: Thruster (1 rep max)

Gymnastics

10:00: Ring Rows (5 sets of 8 reps, strict w/ false grip)

Place feet on a box and be in a tight body position. Must maintain a false grip. No kipping or movement at the hips. Rings must kiss the chest every rep.

Main – CrossFit

Warm-up

Gymnastics Floor / Core Work I. (No Measure)

Tuck Holds
Tuck Shoot to Hollow
Hollow Position Hold
Arch Hold
Push-Up to Hollow
Hollow Arm-Ups
Arch Arm-Ups
Push-Ups 1-Arm Release
Hollow Position Leg Lifts
Arch Body Leg Lifts
Push-Ups 2-hand release
Hollow Rocks
Arch Rocks
Hollow-Ups
Arch-Ups
Push-Ups to Fingertips
Rear Support Holds
Air Cycle
Rear Support Hold–side 2 side
Leg Kicks (up forward, up back)
Rear Support–side 2 side, higher
Doggie Kicks (all 4′s, bent leg, rear + side)
Doggie Kicks (straight leg)
Side Holds
Side Crunch Arms
Side Crunch Legs
Love Handlers
Glute Presses
Calf Raises
Calf Raises 1-Leg
Air Plane Calf Raises
Wall Sit
Wall Sit with Leg Extensions
Straight Jumps (up stick stretch ready)

Metcon

Gymnastics Chipper 50-30-20-10 (Time)

To get RX+ you would need to do at least 2 or more of the following:
1.) Burpees to a 12″ target above max reach
2.) DU’s must all be unbroken
3.) Strict Pull-Ups
4.) Strict Bar Muscle-Ups

50 Burpees
40 Double-Unders
30 Kipping Pull-Ups
40 Double-Unders
20 Box Jumps, Games Standard (24″/20″)
40 Double-Unders
10 Kipping Bar Muscle-Ups