Keep Pushing

Friday, June 22, 2018

Strength

Every :30 for 8 minutes

1 Power Clean at 80%

WOD

“Granite Games Qualifier #4 2018″

3-6-9-12-9-6-3

Hang Squat Clean (135/95)

Bar Facing Burpee

taylor clean comp

Hurry Up!

Thursday, June 21, 2018

Strength

Deadlift

Work to heavy triple, then 3 sets of 5 at @80% of that

WOD

With a partner,

AMRAP 20-

One person runs 400m while the other, moves through:

15 Push Ups

10 Box Jumps (30/24)

15 KBS (70/55)

*Pick up where your partner left off.  Score is total rounds and reps of inside work.

keelin sean wb

Just MOVE

Wednesday, June 20, 2018

Strength

Jerks

6-6-6@ 72.5%

3-3-3 @ 87.5%

WOD

50-40-30-20-10

Lunges

25-20-15-10-5

Burpees

jason split jerk

Toughen Up

Tuesday, June 19, 2018

Strength/Conditioning

EMOM 12, alt:

Odd: 2 Snatches

Even: 40 Double Unders

WOD

AMRAP 10

2 Hang Snatches (95/65)

2 Pull Ups

4 Hang Snatches

4 Pull Ups

6 Hang Snatches

6 Pull Ups….

*Continue on in this pattern until time expires.

Paul and John

TEAMWORK Benefiting the Navy Seal Foundation

Monday, June 18, 2018

Strength

Back Squat

6-6-6@ 72.5%

3-3-3 @ 87.5%
WOD

400m Run
50 Wall Balls  (20/14)
15 Power Cleans (135/95)
400 meter Run
15 Power Cleans (135/95)
50 Wall Balls
400m Run

teamwork event pic

On Saturday June 30th into Sunday July 1st as a community we are participating in the the nationwide event “TEAMWORK” presented by Kill Cliff  in support of the Navy SEAL Foundation.  The event consists of 24 “Hero Workouts” that honor fallen members of Naval Special Warfare, performed over the course of 24 hours (one per hour) in gyms across the country.

There is a sign up at the gym if you would like to participate- you will see on the sheet that there are specific workouts set for specific times over the course of the 24 hours.  You may sign up for 1-3 workouts, and OF COURSE all workouts can be scaled/modified so they are appropriate for you.  Every workout will be done as a group of 2-3 people, and if more than one group would like to sign up for a specific workout that is fine.  People are welcome and encouraged to hang out over the course of the 24 hours to cheer people on!

Officially register at https://www.crowdrise.com/Teamwork2018 as part of the CrossFit Hyannis team and make donations for the CrossFit Hyannis team!

Enjoy.

Friday, June 15, 2018

Strength

Front Rack Step Ups

3 sets of 8 each side

Rest :30

16 lateral box step ups after each set

Rest 2:00

WOD

100 Double Unders

10 Burpee Bar Muscle Ups

30 Front Squats (205/135)

10 Burpee Bar Muscle Ups

100 Double Unders

paulo fs

Strong and Confident

Thursday, June 14, 2018

Strength

Jerks

6-6-6@ 70%

3-3-3 @ 85%

WOD

3 Rounds

400m Run

10 Jerks (135/95)

15 HSPU

Carrie OH

Tight Hip Flexors?

This week Carrie Glenn, CrossFit Hyannis’ in house PT, addresses how to identify if you have tight hip flexors and some simple exercises to do to address it!

Does your back hurt while you’re standing? Do the front of your hips feel sore or uncomfortable when walking or squatting?

– Tight hip flexors could be the cause. Your hip flexors (iliopsoas) originates from your thoracic and lumbar spine and insert to your femur. These muscles activate to bend your hips and initiate the swing phase of gait. These muscles become shortened while sitting, causing tightness in many people.

FullSizeRender-Test your hip flexor and quad tightness. Lay flat on your back with you spine flattened against the bed and legs hanging off the end. To test your left leg, pull your right knee to your chest

– If your left thigh lifts up off the bed, you have restriction in your left hip flexors and/or anterior hip capsule
FullSizeRender
– If your left knee straightens, you have restriction of the left rectus femoris which is part of your quadriceps that cross both the knee and the hip

FullSizeRender 2

-If your left hip stays down and your left knee stays bent, your test is negative, which indicates good mobility of the iliopsoas and rectus femoris FullSizeRender 3

*If your self test was positive for tightness here are some ways to stretch your hip flexors

-hip flexor and quad stretch against wall
IMG_4358
-half kneel hip flexor stretch
IMG_4357
-supine hip flexor stretch
IMG_4359
-backwards walking on treadmill at low speed (1.0-1.5 mph) with focus on long steps backwards

During stretches, make sure to keep your lower back straight with a pelvic tilt. Stretches should feel strong but not painful and should be held for a minimum of 30 seconds.

If you’re interested in setting up a one-on-one session to help with either a chronic issue or a little flare up, contact her at 845-430-0720 to set up an appointment. As a CrossFitter, Carrie understands what we do and is an expert at helping rehab injuries, correct imbalances, using manual therapy and active release to help improve movement and mobility.

Embrace the Struggle

Wednesday June 13, 2018

Strength

Back Squat

6-6-6@ 70%

3-3-3 @ 85%

WOD

AMRAP 12

5 Deadlifts (275/185)

10 Box Jumps (24/20)

15 T2B

Tim sandbag

You’ve Got This

Tuesday, June 12, 2018

Strength/Conditioning

EMOM 12, alt:

Odd: 2 Snatch
Even: 15/12 Cal Row or 12/9 Cal Bike

WOD

5 Rounds

25 Wall Balls (20/14 to 10′)

5 Squat Snatches (135/95)

Karen WB