Emmy Simpkins

Just a few strong ladies of CFSE at CrossFit For a Cause. Teams Pups n PRs took first in their division!

Endurance Class- 8am

15 Rounds, 1 minute rest

• 250m Row Sprint

*Borrowed from misfitathletics.com

Today’s Workout- 9 and 10am

Conditioning

• From 0:00-10:00 Complete the following for time:
  • 10-8-6-4-2
    • Deadlifts (Rx=275/185#) (Sx=225/155#)
  • 5-4-3-2-1
    • Muscle Ups
      • Sx= 2 for 1 STRICT Pull up
• From 10:00-20:00 Complete the following for time:
  • 30-20-10
    • KB Swings (70/53)
  • 15-10-5
    • Power Cleans (135/95#)
• From 20:00-30:00 Complete the following for time:
  • 21-15-9
    • OH Squats (95/65#)
  • 500-400-300m
    • Run

**If you cannot complete the work in each 10min time slot, you did not scale appropriately. Please scale accordingly so you can have enough time to change the weights on your bar and prepare for the next section of the workout**

General guidelines:

• Each workout should take between 5 and 8 minutes.
• You may only use ONE bar 
• AND you may NOT stack your weights by your bar
• Score= time per each section

Throwback Thursday to the CF Games.

Announcements

• 5:15AM will be EVERY morning effective THIS week.
• We will be starting another SQUAT strength cycle NEXT week, so be sure you know your numbers. We will be squatting every Friday and Monday. This upcoming Monday, we will be finding our 5RM backsquat. If you know you will not be here, try to find time during our Open Gym slots to get it in.

Today’s Workout

Mobility: Accumulate 3min in the bottom of your squat + 3min hanging from the bar (hands shoulder width apart). 

Conditioning

*If you came every day this week so far, please come today and use it as an “Active Recovery” day. Lately, every time we have posted a run based workout, attendance has been very light. Do not neglect these workouts. We cannot ask you to go 100% every single day, but we can ask you to workout TO SOME CAPACITY every day- but BE SMART about it. Do what your body needs. If it really needs a rest day, then rest. 

• For Time, work:rest= 1:1
  • 2 full rounds
    • 300m Run
    • 600m Run
    • 900m Run

*Run 300m, rest as long as you worked. Run 600m, rest as long as you worked. Run 900m, rest as long as you worked. Then repeat. 

Finisher

• 5×3 Sotts Press from Back rack
• 5×3 Sotts Press from Front rack

Lauren R. getting all the toes to the bar.

Announcements

• 5:15AM will be EVERY morning effective THIS week. 
• We will be starting another SQUAT strength cycle NEXT week, so be sure you know your numbers. We will be squatting every Friday and Monday. This upcoming Monday, we will be finding our 5RM backsquat. If you know you will not be here, try to find time during our Open Gym slots to get it in.  

Today’s Workout

Strength

• 3×10 Bulgarian Split Squats (10 each leg)

Conditioning

• For Time:
  • 21-15-9
    • Heavy Wallballs (30/20#)
    • High Box Jumps (30/24)
  • **12 Front Rack Lunges after each round (135/95#)**

Thanks to everyone who came out for the Third Annual CrossFit for a Cause. Looking forward to next year!

Announcements:

• 5:15AM classes will now be Monday-Friday. No more 5:30AM. Effective THIS week.

Today’s Workout

• 400m Run
• 25 Pull ups
• 75 Double unders
• 25 HSPU
• 500m Row
  • Complete as much of the above in 4mins, rest 2min. Start back at the top, complete as much of the above in 6mins, rest 2min. Start back at the top and complete the entire workout for time. 

Thank you to everyone who came out yesterday and participated in our Third Annual CrossFit for a Cause. We raised about $2000 for Mary’s Place by The Sea. Congrats to all of our athletes for some awesome performances. Thank you to all of our Sponsors: Nutrishop, Reebok, Skinny Girl, Bar A, Headliner, and the list goes on! If you weren’t here this year- be sure to keep your calendar open for next year! This is an event you don’t want to miss. Thanks again for everything, we are already planning 2016 to make it even BIGGER!

Today’s Workout

CROSSFIT TOTAL

• Find 1RM Squat
• Find 1RM Press
• Find 1RM Deadlift

Eva, you are one strong b*tch.

Tomorrow is the Third Annual CrossFit for a Cause hosted by CrossFit Speakeasy at Bar A. The gym will be CLOSED. CrossFit kids is still on at 8am. Online registration is closed and we will NOT be accepting any more teams to participate. Please show up between 11-11:30am to check-in and get your Heat and Lane assignments. Payment is due ($30/PP) at check-in (cash only!). See you all tomorrow!

Endurance Class 8am

• Main Set:
  • 4-6x1200m Run
  • Rest 3 min between effort

*During each rest period, do 1x max effort breath hold.

• Cooldown:
  • 400m walk/jog + 200m dynamic 

Today’s Workout, 9am and 10am

• AMRAP10:
  • 200m Run
  • 1 Rope Climb

-Rest 3min-

• AMRAP10:
  • 400m Run
  • 10 Deadlifts (225/155)

Oh you know, Erin B. just sculpting the glutes.

Sunday Aug. 2nd is the Third Annual CrossFit for a Cause hosted by CrossFit Speakeasy at Bar A. Registration for the event is closed, but if you would like to volunteer your services for workout set-up, workout breakdown, registration, etc., please email: emmy@crossfitspeakeasy.com

In other news, yesterday afternoon when I walked in to the gym, it was a mess. Large quantities of chalk were left all over the floor, boxes everywhere, random jump ropes hanging all over, water bottles, rings everywhere, etc. Please do your best to put equipment away and where it belongs when finished. This includes wiping down your equipment INCLUDING the rig. It is hot and humid- which means, you sweat a lot. If you sweat a lot, you are more prone to ripping your hands on that rig. If you rip, you most likely bleed. If you bleed, the blood gets on the bars. No one wants your blood on their hands. If this cannot be done, we will just have to program all of our workouts to not use any equipment 🙂 

Just like mom and dad taught us, you should leave something better than it was when you arrived. Thank you for understanding.

Today’s Workout

Skill/Strength

• 5 Rounds of “Strict” Cindy
  • 5 Pull ups
  • 10 Push ups
  • 15 Squats

Conditioning

• For Time
  • 2k Row
  • 50 DB Snatches (70/50#)
  • 40 Pull ups
  • 30 OH Squats (95/65#)

In all her glory.

Mobility: Complete the following in no particular order

• KB on R/L knee :30 in bottom of squat x2
• 1:00 KB hamstring stretch (hanging off box)
• 1:00 KB Hip stretch ea leg
• Foam/Lax ball roll Glutes, IT bands, Hamstrings, Quads

Today is a programmed “Open Gym” day. Please still sign in to a scheduled class and show up as if it were a regular class. Mobility will take place of our typical “warm up” time. Work on weaknesses, make up a missed workout, lift, or just come to hang out! Today is about you and what you need. If you came every day this week so far, use today as an active recovery day.

Registration for the Third Annual CrossFit for a Cause is now CLOSED. Anyone looking to participate in this years event can still participant by volunteering to help with registration, workout setup, workout breakdown, etc. Please email: emmy@crossfitspeakeasy.com to volunteer!

Today’s Workout

Skill/Strength

• EMOM12
  • Odd- 50 Double Unders
  • Even- 4 Strict HSPU (SX= 4 Strict DB Press)

Conditioning

• AMRAP10
  • 12 OH Lunges (45/25#)
  • 10 Toes to Bar

Cool Down

• 400m Jog + Barbell quad/calve smash