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We’re excited to roll out a few exciting changes to CrossFit Maplewood over the next few months. The first change will be our member management software to the Triib platform.

What does this mean for you?

Tribe has an app that functions as a one stop shop for everything CrossFit Maplewood. You’ll be able to do everything from viewing the schedule, check out the wod, see who’s coaching and who’ll be attending class, buy CFMW t shirts, view alerts/ cancellations, among other things.

With Triib’s app being able to track ALL of our PR’s and WOD scores, our journals will be a thing of the past. The journals were great while we had them, but although everything works, nothing works forever, and I think it’s about time we step into the 21st century and streamline our method of record keeping and performance tracking.

Since the Triib app will automatically upload the WOD from our blog, there will no longer be a need to copy or write down the WOD. You’ll need only to plug your score in right from your phone, and you’ll also be able to view and comment on the digital leaderboard.

Here’s another cool feature I loved about the app; let’s say we had back squats at 80% that day. Since the app records all your PRs, when you click on back squat, a chart will show up with all the percentages and weights for that lift, so no more calculating!

You can also click on a benchmark WOD; let’s say Fran, and view all the dates you did Fran, and your time/ scores next to it. Genius!

So how do we start using Triib you ask?

Please keep an eye out for a welcome email from Triib over the next week or so. The email will provide you with your login info so you can start tracking WOD’s, and you’ll also be prompted to enter your payment info for billing.

This is just phase 1 of the exciting changes coming, and I can’t wait to get the ball rolling on the rest of them, so keep an eye out!

Thanks for your support as always, and for giving us the best job in the world.

Love, peace, and elbow grease!

WARM UP/ SKILL: Russian swing
MOBILITY:
cat cows x 8
10 inchworms
OYO- 3 mins

STRENGTH: Deadlift
5 (3 deadlifts) @85%

AMRAP 12
20 GTO with plate
10 OH plate lunges 20/ 15kg
5 burpee on plate

090717

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If you ever take the World Trade train, keep an eye out for Darnell as he’s usually the one running it!

WARM UP: Tabata- alternate between MB Clean & thrusters
MOBILITY:
super front rack- 2 mins
t spine opener- 2 mins

STRENGTH: E2MOM 20
Rounds 1-6: 4 clusters
Rounds 7-10: 3 clusters
Build to heavy triple

For time:
400M run
-REST 90 secs-
400M run

090617

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WARM UP: 4 rds-
20 double clap jumping jacks
10 striders
5 tempo OHS

MOBILITY: 8 mins to rotate betw-
shoulder distraction
lat smash
hip distraction

SKILL/ STRENGTH: hang snatch
2 (4 hang snatch)
3 (3 hang snatch)
4 (2 hang snatch)
Build across

AMRAP 6
6 GTO 40/ 25kg
6 bar burpees

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Thanks to everyone who came out this Sunday morning to Laura’s yoga class, and donated for the Houston food bank and contributed diapers for the Texas Diaper Bank. Big thanks to Laura for leading a great class and for donating her time, talents, and the money for the class to support this cause.

Thanks to your donations we were able to raise $140, so we’ll be donating out $300 to the Houston Food Bank. We are not taking any more donations for this and please have any further contributions sent to/ at: HoustonFoodBank.org

We will be taking diaper donations until Tuesday mornings classes as we’ll be shipping them out Tuesday afternoon. Thanks again and hope to see y’all!

WARM UP:
100 jumping jacks
50 mountain climbers
25 sit ups

MOBILITY:
Banded pull aparts
Blackburns x 8

For max, unbroken reps: strict push ups
-rest 3 mins-
For max, unbroken reps: strict pull ups

STRENGTH: 5 rds
8 DBL Kb strict press
5 Strict (weighted) pull ups/ legless rope climb/ 2-3 reps of a low legless rope climb (as high as ability will safely allow).

Tabata:
Alternate betw Barbell curl and strict press 20/ 15kg

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**All classes cancelled in observance of Labor Day except our 9am and 10am class. Hope to see everyone!**

“Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.”

WARM UP: 3 rds-
5 kang squats
10 groiners
15 walking lunges

MOBILITY: 5 mins OYO

“WHITTEN”
5RFT:
22 KBS 24/ 16kg
22 box jumps 24/ 20”
400M run
22 burpees
22 wall balls 20/ 14#
-45 min. time cap-

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For the month of September, through Causely, we are excited to partner with the Rescue Bank to help provide bowls of food to shelter animals.

The Rescue Bank operates on a “food bank” model by collecting and redistributing donated pet food, supplies, and donations to qualified animal welfare groups. Their efforts allow rescue organizations to focus on services such as spay/neuter, vet services, facility management, and adoption events.

Every Facebook check-in helps provide 4 bowls of food to a shelter animal.

Please use this month’s hashtag: #care4animals. If you need help with figuring out how to check in on Facebook, please feel free to ask!

WARM UP: 400m run then 2 Rounds:
2 x Bear crawl
2 x Broad jumps
2 x High Knees
2 x Butt Kicks

MOBILITY: 5 mins OYO

AMRAP 20
10 pull-ups
15 push-ups
20 squats

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WARM UP: 4 Rounds-
3 inch worms
6 tuck jumps
9 air squats

MOBILITY:
foam roller and KB t spine opener- 2 mins
shoulder distraction- 2 mins

SKILL/ STRENGTH: Hang power snatch
9 min running clock:
Min 1: 11 reps @ 40%
Min 2: rest
Min 3: 9 reps @ 50%
Min 4: rest
Min 5: 7 reps @ 60%
Min 6: rest
Min 7: 5 reps @ 70%
Min 8: rest
Min 9: 3 reps @ 80%

Tabata: sit ups

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WARM UP: 3 mins of single under ONLY then, 3 rounds:
10 PVC Good Mornings
15 Mountain Climbers
20 Jumping Jacks

MOBILITY:
trapezius smash on barbell- 2 mins
wrist and forearm stretches

SKILL: power clean cycling
3 (4 power cleans) touch and go
2 (5 power cleans) drop, step back, reset.

For time:
9 – 15 – 21 – 15 – 9
power cleans 60/ 40kg
box jump overs 24/ 20”

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WARM UP: 5 rounds of Rowling:
Try to get a perfect strike on the rower! To do so, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. 2 air squat penalty for every meter off due in between rounds.

MOBILITY:
20 groiners
20 thread the needles (reach through’s, learned the actual name thanks to Laura’s yoga class)

STRENGTH: Back squats
Work up to a heavy triple, then a heavy double, then a heavy single for today (not necessarily 1RM)
Keep volume low on warm up reps to sets of 5 and 3 as you build up.
*20 min time cap

EMOM 7
5 burpees + max double unders
*score is total double unders. Cut single under reps in half.

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The Beer Mile

Thanks to everyone who came out, brought food, and more importantly your families to our BBQ and Beer Mile.

The Beer Mile came down to the last 400M run, between defending Champ Kris AND the only one representing the ladies, Sarah.

Kris ended up taking the cake to repeat as the 2X Beer Mile Champion, and wins himself the $100 RogueFitness gift card.

Thanks to everyone who competed!!

WARM UP: 4 rds-
8 strict push ups
6 groiners
4 strict pull ups/ 8 ring rows

MOBILITY:
partner t spine opener- 3 x 10 secs
super front rack- 2 mins
black burns x 8

4 rounds Not for time:
500M row/ 400m run (sub 2:00/ 2:20)
20 KBS 24/ 16kg (unbroken)
12 ring dips (DB dip, box dip)
10 STO 60/ 40kg (unbroken)

For max time: passive hang on pull up bar
(compare to 062117)