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At CrossFit Hamilton we train incredibly hard and with a purpose. Our training methods are intense and we coach everyone and anyone willing, any fitness level, from any background, but we are not your typical gym. We don’t watch TV while we workout….we listen to music. Clothing is worn for function and comfort. We have no mirrors and nobody cares what you’re wearing.
Our athletes break down barriers and set new standards for themselves. Together we sweat, we bleed, we expose our weaknesses and challenge the body and the mind’s ability to get better through hard work, overcoming adversity and getting stronger. CrossFit is not easy, and unlike many other gyms, there are no shortcuts and while our training is for everybody, it is not for everyone. When you join CFH your not only just joining a gym, you are making a commitment to an elite group of members that have created a bond with the desire to get better and our members are our family and community. Welcome to CrossFit Hamilton.
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05.16.12
5/17/12
A1. For Time
500 Meter Row
21 Db Ground to Overhead #45 #35
300 Meter Row
15 Db Ground to Overhead
100 Meter Row
9 Db Ground to Overhead
A2. FLR on Rings 5 minutes.
4 Comments
05.15.12
5/16/12
A1. ” CROSSFIT HAMILTON ROSA “
Amrap 20 Minutes
2 Squat Cleans
10 HSPU
400 Meter Run
** For The Squat Clean start with #155 and #105
for the first round and add 10lbs each round for
15 minutes or until failure. If you fail before the
15 minute cap, take 10lbs off and go back to your
last successful set and perform an additional rep.
For example, if you get to 225 for 2 reps and fail
then drop down to 215 and perform 3 reps at
215. For each round after that, within the time
cap, keep adding an additional rep at the same
weight.
3 Comments
05.14.12
5/15/12
A1. 6 Minutes to build a 3RM Hang Power Snatch
** In between each successful set complete 2 box
jumps #36 #30
A2. Sumo Deadlift 1-1-1-1-1-1-1
B1. Good Morning 3 X 8
No Comments
05.13.12
5/14/12
For Time
30 Back Squat #135 #95
30 Pull-ups
10 Push Press #135 #95
30 Front Squats #95 #65
30 Pull-ups
20 Push Press #95 #65
30 OHS #75 #55
30 Pull-ups
30 Push Press #75 #55
1 Comment
05.11.12
5/12/12
A1. Amrap 7 Minutes
3 Hand Release Push-up
3 Db Thruster #45 #30
6 Hand Release Push-up
6 Db Thruster
9 Hand Release Push-up
9 Db Thruster
** Continue rep scheme of 12,15,18,21 ect. until
time cap is up.
A2. Amrap 7 Minutes.
Row for max amount of meters.
** There is a 3 minute rest between A1. and A2.
Deload/Day 5 Last Day
Amrap 5 Mins @80%
5 Ring Dips
5 KBS #53 #35
10 Double Unders
5 Min. walk rest
Amrap 5 mins.
50 Meter sprint
5 TTB
10 Push Press #75 #55
5 Min. walk rest
5 Min. Amrap
200 Meter Row
5 Burpees
5 Hang Power Clean #95 #65
** This is a run through and at no time
should you be struggling with this workout. This
is to give you a lot of reps with low volume to help
jump start your next cycle as well as prevent
injury and soreness.
No Comments
05.10.12
5/11/12
A1. 6 minutes to build to a 1RM Snatch
** Snatch can be Power or Squat.
A2. Amrap 12 Minutes.
3 Snatch 85% of your 1RM
6 HSPU
9 Box Jump #30 #24
3 Comments
05.09.12
5/10/12
This is a little late but here is the PR from Greg’s
Front Squat last week!! Enjoy!
” Lynne “
5 Rounds
Max Reps Bench Press @ Bodyweight
Max Reps Pull-ups
** Pull-ups can be strict or kip. Rest 5 minutes
between rounds.
Deload Day 3
A1. Foam Roll/Mobility 20 Mins.
A2. Back Squat 3 X 5 @ 50%
A3. Skin the Cats 4 X 3
A4. Turkish Get-ups 50 reps
A5. Flexibility 10 mins.
4 Comments
05.08.12
5/9/12
If anyone is interested in a pre order for some custom t-shirts by Reebok http://shopcrossfitreebok.com/ as well as custom shorts for both men and women by 2pood https://2pood.myshopify.com/ please post to comments section or let me know at the gym. I believe there is a certain quantity that is required to order so we need atleast 30 for both to make it happen.
A1. Clean & Jerk. 20 Minutes. Work up to 80%
A2. ” Grace ” 30 Clean & Jerks for time.
A3. 100 Scissor kicks
Deload Day 2
A1. Foam Roll/Mobility 20 Minutes
A2. Deficit DL 2 X 20 #85 #55
A3. Row 2,000 Meters
A4. Flexibility 10 minutes
5 Comments
05.07.12
5/8/12
Deload/Rest Phase: Anyone that has been training at least 3 or more days a week for the last 6 to 8 weeks is recommended to deload or rest this week. the phase starts today and ends on Saturday. The deload wods will be given throughout the week for you to either complete them at the gym or at home. Note that this is active rest and you should be focused on rehabbing any nagging injuries, improving flexibility and mobility as well as performing supplemental strength work to help you get ready for the next phase.
A1. For Time
30 Deadlifts #275 #205
1000 Meter Run
30 Bar Facing Burpee
A2. 3 X Max TTB @ 2 mins rest.
Deload/Phase
A1. Foam Roll/Mobility 20 minutes.
A2. Shoulder Scapular Retraction Drills
A3. Skin the Cats 3 X 3
B1. 50 Turkish Get-ups #26 #15
C1. Flexibility Focus 10 minutes.
7 Comments
05.06.12
5/7/12
Every Monday I will try to announce some of
the previous weeks notable PR’s!!
Dawn – Push Press 1RM 135
Jules – 30 Muscle ups
Miriam – Back Squat 1RM 200
Nick – Push Press 1RM 225
Joey – Front Squat 1RM 315
Greg – Front Squat 1RM 315
Back Squat 3RM 335
Snatch 1RM 210
Great job everyone!! If I have missed any other
PR’s during last weeks training please post to
comments section.
A1. Front Squat 5-5-5
A2. Superset Good Morn. 2×15/Db one arm DL 2×20
B1. 4 sets of work to rest ratio.
1 Min Max Wall Ball Shots
1 Minute Max Double Unders
1 Minute Rest.
7 Comments
05.04.12
5/5/12
Amrap 20 Minutes.
20 Thrusters #135 #95
20 Hand Release Push-ups
20 Pull-ups
At the 5, 10, and 15 minute marks run 200 meters.
No Comments
05.03.12
5/4/12
Recovery.
Corrective Exercise
Stretching/Flushing
Icing/Baths
Hence, it makes the most sense to utilize it when the body’s tissues need it the most—when they are inflamed.
Rest Days
De-Load Weeks & Active Rest
By Blair Morrison~
A1. Snatch Technique 20 Minutes. Work up to 80%
A2. Push Press 1-1-1-1-1-1-1
1 Comment
05.02.12
5/3/12
Coaches Notes: New to the programming are 2-3 days a week before or part of the wods dedicated to the olympic lifts. they are specifically designed around percentages and to stay light enough so that you can work on the skill and technique of the movement. That being said stop trying to be a meathead and 1 REP MAX everything. If you do this you will not progress, and wonder why the person next to you that’s half your size is lifting 3 times the amount of weight you are. Also cheating in workouts!! Not cool dude!! Not using correct range of motion is one thing but cheating reps is another, and trust me if you cheat I know about it. Remember part of my job is to watch you work out. What’s not my job is to pick up after you! Don’t just put the rower back up, or throw the kettle bell under the bench, or leave your cups, and 2 and 1/2 pound plates so I can pick them up. The dumbbells are actually supposed to be a certain way so don’t just throw it against the wall. Again I know who you are because I know who uses the 10′s, 20′s 30′s, 40′s, and 50′s. Were moving into a much bigger and much nicer place very soon with hopefully nicer things so this worries me a little. Sorry but yes this does put me in a bad mood, only a few simple rules, please try to follow them or I can recommend some other gyms because we HATE YOU!!
A1. ” Diane “
21-15-9
Deadlift #225 #155
HSPU
B1. GHD Sit-ups 3 X 20
B2. Scapular Retraction Drills 5 mins
4 Comments
05.01.12
5/2/12
A1. Hang Clean 2×60%, 2×70, 2×75%, 3x2x80%
A2. For Time
800 Meter Run (4)
3 Rope Climbs
600 Meter Row (Women=500m)
21 Burpees
40 Db Alternating Snatches #45 #35
400 Meter Run (2)
No Comments
04.30.12
5/1/12
I want to thank Paul from Harvest Routes for stopping by last night with some product. He will be in again tonight at 5 before class so if you haven’t gotten the chance to meet him or sign up for the harvest routes program stop in and do so.
With the additions of more olympic weightlifting technique and gymnastics to our program I am really starting to see the benefits. Along with these additions the program will have more systematic efforts meaning now more then ever you should be recording your workouts. CrossFit is random but in my opinion to establish true progression we need more consistency with our lifts and skills. I will also be balancing our training vs. testing a little better so if you haven’t seen that bechmark in a while get ready. Last but not least there will be built in deloading phases along with our regular programing. whether your a beginner or you have been crossfitting for 3 years if you train 3 or more times a week and are consistent with our program the rest cycle will automatically be set for you and give you workouts to do. The tough part is can you make yourself rest!!
A1. Back Squat 3-3-3-3-3
A2. Good Morning 3 X 15
B1. KB One Arm Single Leg Deadlift 2 X 20 #53 #35
1 Comment
04.29.12
4/30/12
A1. For Time
10 Muscle Up
5 Clean & Jerk #205 #145
8 Muscle Up
4 Clean & Jerk
6 Muscle Up
3 Clean & Jerk
4 Muscle Up
2 Clean & Jerk
2 Muscle Up
1 Clean & Jerk
** Muscle Up Sub = 3 Pull-up + 3 Ring Dips.
B1. Alternating Tabata 20:10 X 12 (6 rds. each)
Hollow Rocks/Supermans
8 Comments
04.28.12
A1. 15 Minutes Snatch Technique.
A2. Press 3-3-3
B1. Intervals 2:1 Work to Rest Ratio
2 Minute Amrap
Max Burpees
1 Minute Rest
2 Minute Amrap
Max Wall Ball Shots #20 #14
1 Minute Rest
2 Minute Amrap
Max Double Unders
No Comments
04.27.12
A1. Partner Row Intervals.
200 Meter
400
600
500
300
100
Partner 1 works while Partner 2 rests.
These are max efforts and the focus of today.
A2. For Time
40 Slam Balls #20 #10
30 Db Ground to Overhead #45 #35
20 Weighted Pull-ups #25 #10
10 HSPU’S
Skill Work: Rope Climbs/Hand Stand Variations
No Comments
04.26.12
For Time
21 Hang Squat Cleans #95 #65
21 Ring Dips
18 Hang Squat Cleans
18 Ring Dips
15 Hang Squat Cleans
15 Ring Dips
12 Hang Squat Cleans
12 Ring Dips
9 Hang Squat Cleans
9 Ring Dips
6 Hang Squat Cleans
6 Ring Dips
3 Hang Squat Cleans
3 Ring Dips
Skill Work: Hollow Rocks/ L-Sit Practice
7 Comments
04.25.12
Everyone who signed up for the Harvest Routes you can now log on and subscribe! Paul from Harvest Routes will most likely be stopping by next week to introduce some samples and would like to meet everyone.
Schedule Update!! I will be out for the rest of this week and along with Coach Nick and Coach Carl I have asked some of our most experienced athletes and leaders to help out as well. Carmelo, Dawn, Kevo, Greg, and Joey are going to be helping out with coaching and leading the groups as well as keeping the CFH train running strong. They’re all very experienced and are there to help if you have any questions or concerns. Please show them the respect that you show the other coaches and I. To you veteran crossfitters please work together and help our new athletes. If you have been at CFH for a while now you know who our new members are so make sure you go up to them and ask if they need any help whether it be with the warm-up or the workout. And of course you know I’m gonna bring up keeping it tight!! I mean the gym!! Please pick up after yourself and keep the gym clean. Finally if you are an athlete that I program separately for please email or text me with any questions you have about scaling or programing.
For Time
200 Meter Run
30 H- Release Push-ups
200 Meter Run
30 TTB
200 Meter Run
30 Box Jumps #24 #20 (Games Standard)
200 Meter Run
30 KBS #53 #35 (Games Standard)
200 Meter Run
30 Wall Ball Shots #20 #14 (Women to 9ft.)
200 Meter Run
30 Burpees
Skill Work: Tabata Superman Holds
5 Comments
04.24.12
Schedule Update: There may be some changes in
the schedule for this week so please keep posted!
I apologize in advance for any inconvenience this
may cause.
A1. If you have a 1RM Clean & Jerk then take 75%
of your 1RM. Perform 1 rep on the minute, every
minute for 20 minutes.
A2. If you don’t have A1. Clean & Jerk 1RM
B1. For A1 only!!! Deadlift 3-3-3
B2. Posterior Chain work
4 Comments
04.21.12
The 11am class is cancelled today!! Very sorry for
any inconvenience.
A1. Clean & Jerk 1-1-1-1-1-1-1
A2. Take 80% of A1. Every min. on the minute. for
10 mins. complete the following.
20 Double Unders
1 Clean & Jerk @ 80%
2 Comments
04.20.12
Sprint Ladder
Every Min. on the Min. complete the following.
2 X 10 Meters
2 X 20 Meters
2 X 30 Meters
2 X 40
2 X 50
2 X 60
2 X 70
2 X 80
2 X 90
2 X 100
** You must complete each distance and be back at
the start line before the minute expires.
6 Comments
04.19.12
A1. Snatch Balance. 10 Mins. to build to a 1RM.
A2. For Time
30 Double Unders
30 Squat Snatch #115 #75
30 Double Unders
30 Power Snatch
30 Double Unders
30 OHS
30 Double Unders
Skill Work: 5 X Skin the Cats / Accumulate 1 min
L-sit
8 Comments
04.18.12
A1. 20 Minutes. Split Jerk Technique. Do not go
over 80%.
A2. For Time
200 Meter Run
21 Push Press #95 #65
5 Wall Walks
400 Meter Run
15 Push Press
7 Wall Walks
800 Meter Run
9 Push Press
9 Wall Walks
4 Comments
04.16.12
A1. Power Clean. 6 Mins to build to a 1RM.
A2. 90% of A1. 6 Mins max reps.
A3. 60 Meter sprint X 8 @ 45 sec. rest.
3 Comments
04.14.12
For Time
1000 Meter Row
30 HSPU
50 TTB
3 Rope Climbs @15ft.
200 Meter 1 hand KB Farmer Carry #53 #35
** Only use 1 KB. Switch hands if needed.
2 Comments
04.13.12
Skill: 5 Mins KB Snatch practice.
For Time
800 Meter Run (4 Laps)
+
3 Rounds
15 KBS #53 #35
15 Box Jumps #24 #20 (games standard)
+
800 Meter Run
Skill: Atlas Stone technique
3 Comments
04.12.12
A1. Squat Clean. Build to a heavy single in 6 mins.
A2. For Time
10 Front Squats #165 #115
10 Double Unders
8 Front Squats
20 Double Unders
6 Front Squats
30 Double Unders
4 Front Squats
40 Double Unders
2 Front Squats
50 Double Unders
4 Comments
04.11.12
5 Rounds For Time
10 Burpees
15 Push Press #95 #65
20 Pull-ups
Skill: Hand Stand Walks
1 Comment
04.10.12
Back Squat 5-5-5-5-5
Skill: 3 X Max Muscle-Ups to Max Ring Dips.
** After your last muscle up perform amrap of
dips before coming off the rings. Complete 3 sets
rest as needed.
No Comments
04.09.12
A1. 15 Minutes to work Snatch technique. You
can work squat, power, hang, and balance just
don’t go over 80% of your 1RM.
A2. 12 Minute Amrap.
40 Wall Ball Shots #20 #14
20 Power Cleans #135 #95
15 Comments
04.07.12
A1. Push Press 3-3-3
A2. Take 90% of your 3RM Push Press.
1 Split Jerk on the min, for 10 minutes.
1 Comment
04.06.12
Gymnastic skills have been added to the mix recently. I know classes are usually scheduled for an hour and with all the warm-up talk and workouts, adding skills sometimes takes a back seat. Every class is different the 6am crew has to be out early, the 10am and 12noon classes most of the time have to wait 5 minutes because some jerk just can’t get to class on time. The night train comes an hour early and I literally have to kick them out. Bottom line try to work on these skills as much as possible, I will be adding them more often along with barbell gymnastics. The programming for the gym is going to get a little more complex. Olympic weightlifting will be added frequently along with a heavier dose of gymnastics. Remember these workouts are programmed and prescribed at a high level so that everyone can progress, and if we don’t make them challenging then our advanced athletes will not get better.
For Time
10 Deadlifts #315 #225
20 Burpees
30 Box Jumps #36 #28
20 Burpees
10 Deadlifts
Skill: 5 mins. FLR on Rings.
3 Comments
04.05.12
In my experience as a coach and crossfitter the two deciding factors with the inability to perform highly skilled or technical movements is the athletes range of motion or mobility and technique. The first is commonly confused with flexibility and I have seen many athletes that are extremely flexible but don’t have a lot of range of motion. The inability to squat below parallel, or even lock the arms out into extension when overhead can limit not only your ability to perform the movements but the quality of your workout. The other remaining factor is technique. With most highly skilled movements there is a progression that needs to be built. Movements like the Snatch require a lot of work and repetition on the bar. The muscle up might require more basic gymnastic strengthening like pull-ups and unassisted dips before progressing on to the technical side of the muscle up. Surprisingly what is not a limiting factor is intensity. The point! As boring as you think it might be get your ass in some bands and start working on your mobility. Take your dynamic warm-up routine seriously as well as your cool down. Visit a PT or Chiro and have them check you out for imbalances or weaknesses. If you don’t know any ask me I go to 2 of them. Foam roll with a passion don’t just lay on the gym floor and dry hump the damn thing. Trust me guys I write that laundry list of a warm-up for your own benefit not because you like them and not because I want you to know what I do. As for technique coaches can give you cues until your blue in the face but if your not willing to actually slow down, lower the weight, make changes in your form and think about what your doing your never going to get better. There are many different styles but only one way to perform the snatch and clean & jerk. So if your technique is not right what ever your doing is not working, so lets take a step back in order to take 2 steps forward. I also recommend downloading videos on movements. do some searching and put some time into it. This is for the people that have been crossfitting for awhile now and haven’t been progressing. this is also for the new athletes that have just started as well as everyone who checks this blog out that just found out about crossfit or just won’t make the commitment. Trust me I know your out there I know how many hits we get a day and it’s not all Stretch I, II, & III. If you just want to come in a get a workout and leave that’s fine but like anything else it’s what you put into it that determines what you get out of it. This is not a F-ing rant!
20 Minute Amrap.
32 Double Unders
16 Over Head Walking Lunges #45 #25
8 TTB
4 Muscle Ups
2 HSPU (No Kipping)
** Sub CTB Pull-Ups for MU’S
3 Comments
04.04.12
New CFH gear is in!! T’s are $25 and the
sweatshirts are $35. Come and get some new
gear and show some CFH Swagger!!
There are ten recognized general physical skills.
They are cardiovascular/respiratory endurance,
stamina, strength, flexibility, power, speed,
coordination, agility, balance, and accuracy.
You are as fit as you are competent in each of
these ten skills. A regimen develops fitness to
the extent that it improves each of these ten
skills.
For Time
30 Squat Cleans to Overhead #155 #105
Skill Work: Kipping HSPU/ Hand Stand Walks
4 Comments
04.03.12
Everyone who was interested in the grass-fed beef connection the process is still going on. Big thanks to Jen Hines for taking this over behind the scenes we are about get this rolling. Starting late April we have the option of purchasing baskets of $30 to $35 with up to 8lbs of seasonal veggies and a dozen eggs. Every week or basket will be different so you will have the option of purchasing it or waiting for the next one. Jen and I both agree that this is a great deal and with the addition of grass-fed beef in the future I recommend that we sign up. If your interested we need email addresses so you can give it to me at the gym.
A1. Bench Press 3-3-3-3-3
A2. Weighted Pull-up 3-3-3-3-3
Skill Work: Rope Climbs or Muscle Ups.
7 Comments
04.02.12
For Time:
50 KBS (Games Standard) #70 #53
100 Box Jumps (Jump Up Step Down) #24 #20
1000 Meter Run ( 5 Laps )
Skill Work: Amrap 5 minutes
L-sit on rings
4 Comments
03.30.12
For Time
25 Hand Release Push-ups
400 Meter Run
25 Weighted Pull-up #20 db #10 db
400 Meter Run
25 Hand Stand Push-ups
400 Meter Run
25 CTB Pull-ups
400 Meter Run
25 Hand Release Push-ups
13 Comments
03.29.12
This is long over due but I want to congratulate Lynne on winning the CFH best shape of your life challenge. The challenge ended last month but Lynne was awarded the winner weeks ago. Most of you have not had the pleasure of training with Lynne or the rest of the ” Yardley Ladies ” as some say but Let me tell you she is everything that CFH is and stands for. She trains hard, challenges herself, doesn’t shy away from her weaknesses and does it all with a quiet smile. She is definitely the shy one out of the devastating trio they call the Yardley Ladies. Lynne took this challenge really seriously, kept a strict journal, and totaled the most points by far. She was awarded $200 cash!! I’m really proud of you Lynne you have come a long way and you’re a real pleasure to coach. Great job and keep up the good work!! That leaves me to talk about nutritional challenges for a second. We have done a couple at CFH and they haven’t all been successful but that’s not the point. We do them so people can get involved and learn about how important diet is in our lives. The next time we have another challenge I encourage everyone to participate because who knows, you might just change your life!!
A. Front Squat 5-5-5
B. Back Squat 1 X 20
17 Comments
03.28.12
CFH Pool Party Announcement!! Linda has offered to host the 1st annual CFH Pool Party sometime around late July. I believe either the weekend of the 21st or the 28th. Please post to comments section if you can make it, what dates, and if you prefer to have it on a Saturday or Sunday. Please not that some of you will not be invited due to past CFH party performances!! Then again some of you will be invited because of past CFH party performances!! Hell yeah!!
I know it’s been a couple days since the end of the open but I wanted to congratulate everyone who participated. You guys competed every step of the way for a long 5 weeks and you’re all stronger both mentally and physically because of it. I couldn’t be more proud as a coach of your effort and commitment. A special thanks goes out to Coach Nick, Greg, and Joey! We absolutely beat the hell of each other for 6 months and it was worth every second. All the hard work paid off and I owe you guys everything!! Last but not least I want to thank everyone who stayed after on Thursday’s and came out on Sunday’s to support the competitors, Especially Kevo who after I told to shut the F-up during the 2nd week of the open, remained in my corner and coached me through the last 3 wods. Thanks guys can’t wait for our CFH Team to compete next year!!!
5 Rounds
ROW 1 MIN MAX CALS
KB SWING 1 MIN MAX REPS #53 #35
BURPEE BOX JUMP 1 MIN MAX REPS #30 #24
REST 1 MIN
15 Comments
03.24.12
Sunday Party!! Due to possible bad weather
on Sunday we will not be grilling outside but
you all know that won’t stop us from throwing
down. If you plan on attending please post to
comments section what you will be bringing.
FOR TIME
30 CALORIE ROW
40 BURPEES
50 BOX JUMPS #24 #20
60 KBS #53 #35
70 LUNGES
100 METER SUICIDE RUN
8 Comments
03.23.12
Sunday Party!!! Open wod is from 10am-12pm!!
Afterwards were throwing down until whenever
so come on over and hangout. Might actually
be the last time we party at the box.
21-15-9
Power Clean #135 #95
Ring Dip
4 Comments
03.22.12
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
5 Comments
03.21.12
CFH is celebrating the last day of the open this
Sunday. We will be doing 12.5 at 11am and
afterwards will be having a barbecue. Everyone
is welcome.
Power Clean 3-3-3-3-3
3 Comments
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