Emmy Simpkins

The Third Annual CrossFit for a Cause hosted at Bar A is THIS Sunday, Aug. 2nd. Registration is still live, however, teams signed up at this point are not guaranteed an event tee-shirt. Any Speakeasy members willing to volunteer their services for the event, please email emmy@crossfitspeakeasy.com. Thanks!

 

Today’s Workout

Skill:

• 3×10 Squat Therapy
• Mobility- Accumulate 3 minutes in the bottom of your squat

Conditioning: 

• 21-15-9
  • Cal Row
  • Abmat sit-up (double the reps)

-Rest 2 minutes-

• 9-15-21
  • Burpees
  • Box Jump Overs (24/20)

*Score= Total time, rest included.

Today’s Workout

Main Set:

• Build to a heavy 5RM (ea arm) DB bench press 

*must do all 5 reps on one arm and then the other arm. The arm that is not working must be in a static hold. Be sure to get at least 3 warm up sets.

Accessory Movements:

• 3×10 DB shrugs 
• 3×10 DB curls each arm 

Core:

• 2×50 Russian Twists

 

 

Endurance Class- 8am

3min as many Cals as possible on Rower

-rest 2min-

2min as many Cals as possible on Rower

-rest 2min-

1min as many Cals as possible on Rower

-rest 3min-

3 Rounds total

 

Today’s Workout

Conditioning

• In teams of 2 for time, complete the following:
  • 3k Row- WITH Death by Burpees

*Every minute on the minute, Partner who is rowing must come off the rower and complete a burpee. Ex: Min 1= 1 burpee, Min 2= 2 burpees, Min 3= 3 burpees. One partner will be doing all of the ODD burpees and one partner will be doing all of the EVEN burpees. Partner MAY NOT start rowing until partner is finished their burpees. 

Today’s Workout

Strength/Skill:

• EMOM12
  • Odd Min- 2 OHS (Build)
  • Even Min- 5 High Box Jumps (30/24′) *Increase height each round if possible*

Conditioning

• For Time:
  • 50 Pull ups
  • 50 Wallballs (20/14#)
  • 50 Toes to Bar
  • 50 KB Swings (53/35#)

 

Today I had the opportunity to watch the first day of the CrossFit Games. Athletes started the day off at 7AM at Hermosa Beach with a swim and paddle board workout. The time cap was 55 minutes if that gives you any idea on how difficult it was. Not even 6 hours later, athletes met at the Stub Hub center to battle the “Sandbag 2015” event. This is as functional as it gets. Athletes carrying 50 and 70+ lb sandbags up and down stairs, up and over walls, wheel barreling them, etc. I was sweating watching them. Watching these events makes you realize the difference between CrossFit as a sport, and CrossFit as a workout. Which do you do it for? 

 

Today’s Workout

• Warm up + Snatch Review 

Conditioning:

Minutes 0:00-10:00

• 5 rounds of: 200m Run + 5 Power Snatches (135/95#)

Minutes 10:00-20:00

• 5 rounds of: 50 Double Unders + 5 Clean and Jerks (185/125#)

Minutes 20:00-30:00

• AMRAP: 10 cal row, :30 rest 

 

*Score is each individual time per workout and then rounds on the final AMRAP. Good luck. 

 

Today is the start of the 2015 Reebok CrossFit Games. For those of you familiar with the CrossFit Games, you know how exciting a time this can be for competitive crossfitters. Back in March, our gym competed in the 2015 CrossFit Open which was the first stage of the CrossFit Games. Following the Open, only 20 males and 20 females from each respective “Super Region”, advanced to Regionals. For three grueling days, these athletes battled through numerous workouts to fight for an invitation to the CrossFit Games. Out of 20 males and 20 females, only 5 each were invited. And now, they have the opportunity to fight for the title “Fittest on Earth”. If you are unfamiliar with the CrossFit Games, you have a chance to watch LIVE on ESPN this Friday, Saturday and Sunday. Schedule of events can be found HERE.

 

Today’s Workout

Strength

• Find your 1RM Clean (full)

Conditioning

• 5-4-3-2-1 For Time
  • Squat clean @80% of 1RM
  • Rope climb

 

Tomorrow is the start of the 2015 Reebok CrossFit Games. For those of you familiar with the CrossFit Games, you know how exciting a time this can be for competitive crossfitters. Back in March, our gym competed in the 2015 CrossFit Open which was the first stage of the CrossFit Games. Following the Open, only 20 males and 20 females from each respective “Super Region”, advanced to Regionals. For three grueling days, these athletes battled through numerous workouts to fight for an invitation to the CrossFit Games. Out of 20 males and 20 females, only 5 each were invited. And now, they have the opportunity to fight for the title “Fittest on Earth”. If you are unfamiliar with the CrossFit Games, you have a chance to watch LIVE on ESPN this Friday, Saturday and Sunday. Schedule of events can be found here.

 

Today’s Workout

Skill:

• 5 Rounds NOT for time:
  • :20 HS Hold
  • 10 Shoulder touches
  • 10 Hollow body rocks

*Make this as difficult as possible. If you can easily hold :20 on the wall, challenge yourself to try freestanding HS holds with minimal movement. 

Conditioning:

• AMRAP12:
  • 400m Run
  • 8 Burpees
  • Max unbroken HSPU (CRX= Strict HSPU) *every time you come off the wall, back out for another 400m run + 8 burpees*
• Score= total HSPU

3rd annual CrossFit for a Cause is Sunday, Aug. 2nd at Bar A. Teams registered after TODAY will not be guaranteed an event tee-shirt. For more information and registration, click HERE.

Today’s Workout

Strength

• Primary:
  • 5×7 Backsquat @75% of 1RM
• Accessory:
  • 3×10 Bulgarian Split squats (ea leg)
  • 100 Jumping lunges total (CRX= with dumbbells, you choose weight)