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Monday WOD

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Friday WOD

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Saturday WOD

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WELCOME TO
CROSSFIT SINE METU

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Coach Greg Glassman,

CrossFitFounder and CEO (Courtesy of CrossFit Inc.)

EXPERIENCED COACHES

Ensure Safety
Provide Nutritional Guidance
Teach Proper Form & Mechanics
Monitor Progress & Performance

DIVERSE PROGRAMS

For All Fitness Levels
Measure Progress Daily
Improve Strength & Power
Increase Stamina & Mobility
Reduce Stress & Lose Weight

SUPPORTIVE COMMUNITY

Creates Friendships
Fosters a family friendly atmosphere.
Creates Accountability
Motivates & Encourages
Fosters a Team Atmosphere

MEET OUR BEST TRAINERS

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MIKE STEPP
MIKE STEPP
OWNER
SELENA JOSE
SELENA JOSE
TRAINER
LUKE SMITH
LUKE SMITH
TRAINER
ANGELINA JOLIE
ANGELINA JOLIE
TRAINER

WHAT PEOPLE SAY

EVENTS

FREE Crossfit WOD with a short Faith based motivational talk. Come to this BRAND
NEW BOX to have FUN, FELLOWSHIP and FITNESS!

TODAY'S SCHEDULE

Rush Hour
MOBILITY
COMP TRAIN MASTERS MOBILITY 1
Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total
Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Banded Shoulder Distraction – 1:00 Each Side



Pectoral Mash – 1:00 Each Side

Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Banded Hamstring Distraction - 1:00 Each Leg


Couch Stretch - 2:00 Each Leg

Pigeon Stretch - 2:00 Each Leg
ACTIVATION
Warm-up
6:00 Bike
On Minutes 0, 2, 4 - Light easy pace.
On MInutes 1-3-5 - Moderate pace, growing in intensity.

3 Rounds, Not for Time:
3 Walkouts Video
7 Slow Barbell Overhead Squats (empty)
15 GHD Sit-Ups

Snatch Barbell Warmup (empty barbell)
2 Sets:
3 Good Mornings
3 Back Squats
3 Snatch Grip Presses (behind the neck)
3 Stiff Legged Deadlifts (Snatch grip)
3 Hang Muscle Snatches
Weightlifting
Metcon (5 Rounds for reps)
On the 2:00 x 5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Percentages:
Set #1 - 67%
Set #2 - 70%
Set #3 - 73%
Sets #4+5 - 73-79%, based on feel.

Snatch Pull - Arms stay long and loose. We finish here with a big shrug at the top, but we do not actively bend the elbows. Focus here is on bar path, breaking off the ground and keeping in close contact with the body through active lats.

High Hang Power Snatch - Bar at pockets, with shoulders just over the bar.

Hang Power Snatch - Bar is at knee-level, with vertical shins (drive hips back).

Low Hang Power Snatch - Bar is as close to the ground as possible, but not touching the ground. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as start from a challenging position.
Metcon
Metcon (5 Rounds for reps)
RUSH HOUR

On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Building intensity through intervals.

In "Rush Hour" we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we'll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.

In other words, if we have rounds that look as follows, the bolded time will be our score for the day:
1:45, 1:49, 2:01, 2:09, 1:52

Let's still record all five rounds.

Stimulus wise, we have a moderately heavy barbell at the end of each set - the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach - but we want the barbell to be managable enough so that we simply aren't forced to.

Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let's get outside out comfort zone here, reminding ourselves that we are in training. We'd rather make a mistake here by pushing a bit too hard on the bike, than not hard enough.

On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very

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Arrive a 15 minutes early to meet your coach and tour the gym!

Workouts will be designed for ALL ability levels. Don’t be shy! Come on by.

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