Training June 10th -16th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 2 of 7

Warmup Sets

E1.5MOM for 5 Rounds

6 Front Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

6 Front Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.

TUESDAY

Skill Work on Handstand Walking

-then-

In 7 minutes complete as much of J.T. as possible

21-15-9

Handstand Pushups

Ring Dips

Pushups

Rx+: Use the high rings

-Rest Exactly 1 Minute, then-

“7 Minutes of Mary”

AMRAP 7

5 Handstand Pushups

10 Pistols

15 Pullups

*Scored by total reps. If you complete J.T. within 7 minutes, you receive a 30 rep bonus added to your total score, and you may rest until Mary begins.

WEDNESDAY

Individually, for time:

400m Run

25 V-Ups

30 Wall Ball Shots @ 20/14#

50 Kettlebell Swings @ 70/53#

30 Wall Ball Shots

25 V-Ups

400m Run

Time Cap: 20 min

-then-

For Completion:

Partner 800m Fireman’s Carry. Switch partners as desired until you complete 800m.

V-Up Demo

THURSDAY

Thursday Skill Day

EMOM 28

1st min: 1 Power Clean + 3 Squats

2nd min: 1 Legless Rope Climb

3rd min: 1 Single Arm Dumbbell Clean and Jerk

4th min: 30s ME Triple Unders

*Build to a max for the day in each movement. If you have tried to increase your load and have failed, complete the EMOM using the heaviest load you can still successfully move.

FRIDAY

“McGhee”

AMRAP 30

5 Deadlifts @ 275/185#

13 Pushups

9 Box Jumps @ 24/20”

*Today’s hero workout will be done outside. Eat and hydrate properly. Bring any gear you may need.

Extra Credit: 3 sets x8 reps Bulgarian Split Squats (each leg) @ 70/53#

SATURDAY

Find a 1RM Bear Complex

Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press

-then-

AMRAP 15:

1 Bear Complex at 70% of above

150m Run

2 Bear Complexes

150m Run

3 Bear Complexes

150m Run

*Add one additional Bear Complex every round until 15 minutes have elapsed. Scored by total number of Bear Complexes.

Training June 3rd-9th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

“Lynne”

5 Rounds, not for time:

Max Reps Bench Press @ Bodyweight/80% Bodyweight

Max Reps Strict Pullups

Scored by total reps.

*You may rest as needed between rounds, but you will move from the Bench Press directly into your Pullups without resting.

TUESDAY

Front Squat Cycle Week 1 of 7

Warmup Sets

E1.5MOM for 5 Rounds

7 Front Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

7 Front Squats

*Continue building to find your 7RM. Once you find your 7RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.

WEDNESDAY

Bring a Friend Day!

Skill Work on Rowing and Hang Power Cleans

-then-

“Viking Curl”

Every Minute on the Minute for 12 Minutes

1st Minute: CFI Athlete: Row + As many Hang Power Cleans as possible in remaining time

2nd Minute: Visiting Athlete: Row + As many Hang Power Cleans as possible in remaining time, up to a maximum of 8 reps

*Alternate in this fashion for 12 minutes

*Scored by team total Hang Power Cleans

THURSDAY

Bowling Party Tonight at Stars and Strikes!

Find a 1RM Clean and Jerk

-then-

“Karen”

For time:

150 Wall Ball Shots @ 20/14# to 10’ target

FRIDAY

“Eddie Hall and Oates”

10 Rounds:

150m Run

2 Deadlifts @ 405/255#

*Time Cap: 20 min

*You will likely share a barbell with one or more athletes. It’s just 2 reps. It’ll be OK.

SATURDAY

“Jaime Lannister”

For time:

5—10—15—20—25

Overhead Squats @ 95/65#

Push Press @ 95/65#

Training May 27th- June 2nd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

*9 am class only*

“Murph”

1 mile Run

100 Pull

200 Push ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

RX+ = with a vest.

RX = without a vest

TUESDAY

Find a 1RM Power Clean

-then-

“Zodiac”

EMOM 18 (6 Rounds)

Station 1: Within 1 minute Row 200/170m as fast as possible

Station 2: Within 1 minute Accrue 20s L-sit Hold

Station 3: Rest 1 minute

*Scored by total rowing time. Add each of your 200m rowing intervals. Round to the nearest .1 seconds. If you fail to accrue 20 seconds of L-sit during the round, add 60 seconds instead of your actual row interval.

WEDNESDAY

Test 1RM Bench Press

-then-

Test 1RM Front Squat

*Front Squat Cycle Starts Next Week!

THURSDAY

Find a 3RM Touch-and-Go Snatch

-then-

“Snake Bite”

21-15-9

Snatch @ 95/65#

Chest to Bar Pullups

Extra Credit:

“Trappalachian Mountains Complex”

1 Round for Max Muscle Snatches

10 Snatch Grip Stiff-Leg Deadlift

10 Hang Snatch High Pulls

Max Effort Hang Muscle Snatches

Barbell @ 75-115 / 55-85

FRIDAY

“Slasher”

AMRAP 10:

50 Dumbbell Power Snatches, alternating @ 50-55#/35-40#

40 Burpees

30 Toes to Bar

20 Handstand Pushups

-rest exactly 2 minutes, then-

Every 75 seconds for 8 rounds:

1 Clean + Split Jerk, working up to a 1RM

*You will perform a Clean + Split Jerk during every interval, even if you find your max before round 8.

SATURDAY

” Strongman Triplet”

3 Rounds

400 m Sandbag Run @ 95/65#

200 m Pinch Carry @ 25#/15# bumper each hand

6 Atlas Stone to Shoulder @ 173#/112#

Training May 20th- 26th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 5 of 6

Warmup Sets

E1.5MOM for 5 Rounds

2 Bench Press

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

2 Bench Press

*Continue building to find your 2RM. Once you find your 2RM, reduce the weight by 15%, and continue doing 2 reps every round until all rounds are complete.

Accessory:

3 x 8 (each arm) Kroc Rows @ As Heavy As Possible. No, not that one. Heavier. Not that one either. Yes, that one. Yes, really.

Extra Credit:

Spend 25 minutes working up to a heavy 5-rep Back Squat.

TUESDAY

“Jerry”

Run 1 mile

Row 2K

Run 1 mile

*Time cap: 35 min

Extra Credit:

Reverse Plank Slide for 70’

WEDNESDAY

“Smooth Criminal”

AMRAP 15

60 Double Unders

30 Wall Ball Shots

15 Deadlifts @ 245/165#

-rest exactly 2 minutes, then–

EMOM 10

1 Power Clean + 2 Push Jerks

*Everyone’s first minute is with the empty bar. Then build up to a 1RM as you progress through the EMOM.

Extra Credit:

Zercher carry a heavy sandbag 200m. It should be heavy enough that you have to drop the sandbag at least once, but not so heavy that you drop it more than 3 times. A friend can help you load the sandbag onto your arms.

THURSDAY

Bring a Friend Day!

“Road Warriors”

With a partner, complete the following work, dividing it between partners as desired:

-2000m Row

-150m Walking Lunges / Kettlebell Overhead Carry*

-100 Russian Kettlebell Swings @ 53/35#

-40 Burpee Pullups

*Time Cap: 25 min

*One partner must have kettlebell held overhead for other partner to lunge forward.

Extra Credit:

Spend 25 minutes working up to a heavy 3-rep Front Squat

FRIDAY

Work up to as heavy a Deadlift as possible within the allotted time

-then-

“Pulling JT”

21-15-9

Strict Pullups

Bent over Rows @ 185/125#

Hang Snatch High Pulls @ 185/125#

*Rx+: 21-18-15-12-9

*Time Cap: 20 min

SATURDAY

Snatch Party 5.0

EMOM Until Failure

1 Snatch

*Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.

*If your first reset occurs before 100# then you will reset the 20# and then use the fractional plates to take 2# increments thereafter.  Failing to complete the lift within the minute is the same as missing the lift. Scored by heaviest load achieved.

CFI Internship Program

intern photo

Summer 2018

CrossFit Impulse is holding open registration for the Summer 2018 Internship Program.  This program is intended for future CrossFit Impulse coaches and prepares you to excel in that role. Interns will learn how to coach over 87 different movements as well as class leadership and time management.  Interns will receive over 8 hours of instruction on coaching, programming, scaling, and leadership. They will work alongside CrossFit Impulse coaches, get hands-on coaching experience, real-time feedback on coaching effectiveness, and progressively receive more responsibility as they learn.

Only a maximum of 5 interns will be selected per semester. Fewer may be selected at our discretion.

Registration closes June 4th.

The program starts June 11th, 2018 and runs through September 3, 2018.  The cost is a one-time $100 non-refundable fee charged after intern selection.  There are mandatory class times on Wednesday at 7:30 pm, and self-paced work sections with strict deadlines.

All successful graduates will receive a certificate and public recognition of their achievement.

Applications can be found at CrossFit Impulse.  Feel free to ask a coach or email Jessica at crossfitimpulse@gmail.com for more information.

*Completion of the program does not guarantee a coaching position at CrossFit Impulse*

Training May 13th-19th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 4 of 6

Warmup Sets

E1.5MOM for 5 Rounds

3 Bench Press

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

3 Bench Press

*Continue building to find your 3RM. Once you find your 3RM, reduce the weight by 15%, and continue doing 3 reps every round until all rounds are complete.

Accessory:

3 x 8 (each arm) Kroc Rows @ As Heavy As Possible

Extra Credit:

Spend 25 minutes working up to a heavy 5-rep Back Squat.

TUESDAY

Find a max in the complex Clean + Thruster

-then-

“Shots!”

For time:

100 Wall Ball Shots

*Every time you break on Wall Ball Shots, perform 10 Curtis P’s @ 75/55#

*Time Cap: 17 min

*Scored by time or total Wall Ball Shots complete at time cap.

Extra Credit:

20 Heavy Tire Flips. Either with a partner or solo.

WEDNESDAY

Find a 3RM Dumbbell Power Snatch

-then-

For time:

800m Run

50 Dumbbell Power Snatches, alternating @ 50-60# / 35-45#

*Time Cap: 10 min

Extra Credit:

Work up to a max loaded 30-ft Yoke Carry.

THURSDAY

Thursday Strength & Skill Day

EMOM 28

1st min: 1 Deadlift @ build to a max

2nd min: 10-30 Double Unders

3rd min: 1 Front Squat @ build to a max

4th min: 1 Legless Rope Climb

Extra Credit:

75 GHD Situps

FRIDAY

“Pat”

Wearing a 20/15# lb Vest

6 Rounds

25 Pullups

50-ft Front Rack Walking Lunges @ 75/55#

25 Pushups

50-ft Front Rack Walking Lunges @ 75/55#

Time Cap: 40 min

Rx+: Keep your vest on until the last athlete in your class finishes.

SATURDAY

Find a max in the complex:

Snatch + 2 Overhead Squats

-then-

“Overhead Squat Jackie”

1000m Row

50 Overhead Squats @ 45/35#

30 Pullups

*Time Cap: 15 min

Training May 6th – 12th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 3 of 6

Warmup Sets:

E1.5MOM for 5 Rounds

4 Bench Press

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets:

E2.5MOM for 6 Rounds

4 Bench Press

*Continue building to find your 4RM. Once you find your 4RM, reduce the weight by 15%, and continue doing 4 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Bar Dips (strict)

Extra Credit:

Work up to a heavy 5-rep Back Squat

TUESDAY

Find a 3 RM Deadlift

-then-

“Diane”

21-15-9

Deadlift @ 225/155#

Handstand Pushups @ 2018 Open Standard

Time cap: 12 min

Extra Credit:

Strict Pullups & Chinups

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

*Do Pullups the first set, Chinups the next, then Pullups, and so on… Rest as needed between sets to do each set unbroken.

WEDNESDAY

Bring a Friend Day!

Partner WOD

“Blue Falcon”

AMRAP 20

Partner 1: 150m Farmer’s Carry @ 70/53# in one hand only

Partner 2: AMRAP Row for Calories

*Every time you put down the kettlebell during the carry, perform 10 Russian Kettlebell Swings before you can begin carrying again.

*Scored by total Calories.

THURSDAY

Front Squat Party 5.0

EMOM until failure:

1 Front Squat

Start between 120-150 lbs under your 1RM. If that means the empty bar, then start with the empty bar. Add 5 lb every minute. If you fail your rep or don’t complete your lift within the minute, your workout is done. If your partner fails their rep, ending their party, you may have an additional 20 seconds on that minute only to complete your rep. You must still rejoin the normal pace the very next minute.

Starting Load Choices:

45#/35#

95/65#

165#/95

205/125#

Extra Credit:

50 GHD Situps

FRIDAY

Bring a Friend Day!

Find a 3RM in the Complex Hang Power Clean + Push Press

-then-

“Violent Delights”

AMRAP 15

16 Deadlifts @ 95/65 #

8 Hang Power Clean + Push Press @ 95/65#

100m Obstacle Course Run

SATURDAY

DVB

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds:

 10 wall-ball shots

 1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds:

 10 wall-ball shots

 1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds:

 10 wall-ball shots

 1 rope ascent

 

Time Cap: 40 min

May 2018 Newsletter

Fundamentals
We custom schedule both Fundamentals and Fast Track! Your friend that keeps promising to start next week just lost another excuse. Call, email, and send your friends our way.  We schedule free intros throughout the week and pride ourselves on making everyone of any ability level feel comfortable and get started with CrossFit the right way.

Announcement
It’s Hot!  Stay hydrated and bring a case of water to share!

Upcoming Events

Black and Brewed Competition
May 5th
No Classes – go support your fellow athletes!  The competition kicks off at 8 am at Campus 805.  This will be a really fun spectator opportunity so don’t miss it!  Follow the link for more information.

Memorial Day
May 28th @ 9 am
Join us for our annual Memorial Day Murph WOD!  We will begin class at 9 am.  This will be the only class of the day.

CFI Bowling Party!
June 7th @ 6:45pm
You are all invited to join us for a bowling party at Stars and Strikes on June 7th at 6:45 pm.  The party package includes bowling, laser tag, arcade games, and a taco bar!  Friends and family are welcome.  We will have more details on pricing and a sign up sheet later this month.

Upcoming Training
May continues our Bench Press training block. We’ll finish up week 6, the final week of Bench Press, during the last week of May. That same week we’ll also pre-test our 1RM for June’s strength cycle. What cycle will be start in June? I’ll tell you in the June newsletter…or honestly I’ll tell you if you just ask me.

May brings us new benchmark workout Diane. We’ll be completing Diane with Handstand Pushups that meet the 2018 Open standards (the tape on the wall thing). I’d bet money this standard will change for the 2019 Open, but I’d also bet money the new standard can’t be any more difficult than the 2018 standard. So if we train to the 2018 Open standard then we should be prepared for anything.

And for our second benchmark workout in May you can look forward to the fresh hell of Jerry done in the late May sunshine.

On Monday May 28th at 9am we’ll tackle our traditional Memorial Day Murph. Come prepared for a melee. Set your goal on survival. Please do not bring your friend that has been itching to try CrossFit for the first time. We would love to introduce your friend to CrossFit during a “normal” workout. Just coordinate with a coach and we can make that happen any week of the year. But please do not introduce them to CrossFit with Murph. They will not choose to do CrossFit ever again. They may not be able to do much of anything ever again. Spectating is cool, but just let them cheer you on while you go to meet Jesus. It’s for the best. I promise.

I love the challenges you guys have been throwing out on our private Facebook group. If you haven’t participated in one yet, I hope you will. If you’re apprehensive then consider this: Nobody cares how well or how poorly you do. Nobody remembers a comprehensive ranking of how everyone places in each challenge. All anyone remembers is “Jane got in the arena and tried that stuff. We had a lot of fun talking about it.” So whether you think you’ll be great or terrible, try something new. That leads to growth, and that’s what we’re here for.

Finally, I owe you an update on the Powerlifting Class. Bottom Line: I am trying to figure out how to bring back the Powerlifting Class, but it is a tough problem to solve. The evening is our busiest time, and we don’t have any spare coaching capacity during that timeframe. I am available during that time, and I love coaching the Powerlifting Class. But to boil down a long, complex explanation into a few words: On weekdays I get 60-90 minutes to be a father to Grahame after I get home from work and training, and before he goes to sleep for the night. If I coach the Powerlifting Class, that is reduced to 0-30 minutes. Most of the time if I coach then he’s already asleep when I get home. And I’ll leave for work the next morning before he wakes. That’s a huge difference.

I’ve tossed around all kinds of ideas. Perhaps I could train myself at 5:30am and then coach Powerlifting at 4pm? But not many people can attend at 4pm, which kind of misses the point. So this is me being brutally honest with you. I don’t know the solution, but I’m trying to figure it out. I want to offer an additional strength class to my athletes. I love that. But I’m also responsible for making a little boy into a man, and I don’t take that lightly.  If you have an idea, I would absolutely love for you to share it with me. Email me at jeff@crossfitimpulse.com, talk to me at the gym, release a carrier pigeon–hit me up.
-Jeff

Training April 29th – May 5th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Bench Press Cycle Week 2 of 6

Warmup Sets

E1.5MOM for 5 Rounds

5 Bench Press

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

5 Bench Press

*Continue building to find your 5RM. Once you find your 5RM, reduce the weight by 15%, and continue doing 5 reps every round until all rounds are complete. 

Homework

3 x Submaximal Set of Bar Dips (strict)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps short before hitting failure. If your first submax set is less than 6 reps, then add a band and use the same band for all sets. If your submax set is greater than 20 reps, add weight via a vest, dumbbell, or dip belt.

TUESDAY

Find a 2RM Back Squat

-then-

CrossFit.com WOD Dec 26th, 2017

4 Rounds

-1 minute of Kettlebell Snatches @ 53/35#

-1 minute of Situps

-1 minute of Walking Lunges

Scored by total reps.

WEDNESDAY

Find a 1RM Power Clean

-then-

“Goldberg”

3 Rounds

800m Run

15 Power Cleans @ 185/125#

Time Cap: 25 min

THURSDAY

“Snatch Clinic”

Drills reinforcing the positions of the Snatch.

-then-

With a light-moderate load:

Every 30 sec for 6 rounds:

1 Hi-Hang Snatch

-then-

Every 30 sec for 6 rounds:

1 Hang Snatch

-then-

Every 30 sec for 6 rounds:

1 Snatch

-then-

Every 90 sec for 6 rounds:

1 3-Position Snatch

FRIDAY

“Lung Clinic”

AMRAP 5

15 Thrusters @ 95/65#

5 Bar Muscle Ups

-Rest 2 minutes-

AMRAP 5

30 Double-unders

15 Russian Kettlebell Swings @ 70/53

-Rest 2 minutes-

AMRAP 5

100m Run

1 Rope Climb

SATURDAY

No Classes Today.

Come support our athletes and coaches as they compete in the Black and Brewed Team Competition from 8AM-4PM at Campus 805.

Training April 22nd- 28th

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Re-Test Handstand Pushups

-then-

Bench Press Cycle Week 1 of 6

Warmup Sets

E1.5MOM for 5 Rounds

6 Bench Press

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

6 Bench Press

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 6 reps every round until all rounds are complete. For example, if Joe hits his 6RM early, he may do 4 sets with reduced loading. Perhaps it takes Jane more sets to find her 6RM, so she will only do one set with reduced loading. But everyone does a set of 6 Bench Press every round.

Homework

3 x Submaximal Set of Bar Dips (strict)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps short before hitting failure. If your first submax set is less than 6 reps, then add a band and use the same band for all sets. If your submax set is greater than 20 reps, add weight via a vest, dumbbell, or dip belt.

TUESDAY

Find a 3RM Front Squat

-then-

“Solamente Viente”

5 Rounds:

1st Min: 20 Wall Ball Shots

10 sec transition

2nd Min: AMRAP Dumbbell Snatch, alternating @ 50-65# / 35-50#

10 sec transition

Scored by total Dumbbell Snatches

WEDNESDAY

Find a max in the complex:

1 Snatch + 3 Overhead Squats

-then-

“Ring of Fire”

AMRAP 9:

1 Muscle Up

1 Snatch @ 135/95#

2 Muscle Ups

2 Snatches

3 Muscle Ups

3 Snatches…

THURSDAY

“Fun with Kegs”

4 Rounds:

Station 1: AMRAP 20 sec, Keg Viper Press @ Heaviest Possible

Station 2: 50’ Keg Overhead Lunges

Station 3: AMRAP 20 sec, Keg Facing Burpees

*If you are competing in the Black and Brewed Team Competition, this is a unique chance to practice two of the competition movements.

FRIDAY

“Tillman”

7 RFT

7 Deadlifts @ 315/205 lb

200m Run

15 Pullups

Rest 45 Seconds

*Must have a minimum of 455/260# deadlift 1RM (not necessarily from today) to attempt as Rx.

SATURDAY

Find a 1RM Clean + Push Jerk

-then-

“Jump Street”

3 Rounds:

400m Run

15 Power Clean + Push Jerk @ 115/75#

75 Double Unders

*Time Cap: 20 min total, and no more than 3 min spent on Double Unders each round.