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May 11, 2017

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Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym.

CrossFit: 

Warm Up:
Overhead Mobility
2rds
:20 Nose to Wall HS Hold
PA Snatch Warmup
3-2-1 Hang Snatch (Build)
3-2-1 Full Snatch (Build)

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: 5 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian

 

May 10, 2017

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Warm Up:
Ankle Circuit
Sprint Prep

Skill:
Hill Sprints x 6

WOD:
“Patriot”
6min AMRAP
12 Box Jumps (24/20)
12 Ball Slams
Rest 4min
6min AMRAP
8 Cals – AD
8 Pullups

Hump Day Pump:

Rack Pulls – 4 x 5 (Build)

Bent Over Row 2 Dumbells – 12-10-8-8
*Heavier set of DB’s each set

3rds
10/10 Hammer Curls
30 Standing Calf Raises

May 9, 2017

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Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza.  Come join your fellow Alphaholics and enjoy some time outside of the gym.  Also, they have the best tortilla chips this side of the Mississippi.

CrossFit: 

Warm Up:
3rds
PA Clean Warmup
3 :05 HS Hold :03 Eccentric
Barbell Complex – 3 position clean + 2 jerks

Strength:
Clean and Jerk
All Levels: Work to a heavy set of 3
*Level 1 focus on technique, Level 2 work on putting together heavy reps

WOD:
“In Need”
21-15-9
Power Clean (135/95)
HSPU

BodyFit: 105

Trunk:
Accumulate 35 Strict T2B or 60 Strict Knee Raises

WOD:
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement

May 8, 2017

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ICYMI: There is a last minute opening in the upcoming Oly sessions with Mike Cerbus.  If you’re interested in getting better at the Oly lifts this is the class for you.  Let me know if you have any questions or interest in signing up.

Warm Up:
Chubbs Sequence
4rds
:20 Goblet Squat Hold
5 Strict Pullups
3 Box Jumps (30/24)
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Intensive”
For Time
16 – 2 Goblet Squats (AHAP)
2 – 16 KBS – American
*Ladder(s) performed in multiples of 2

May 5, 2017

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Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday.  We’ll post an at home WOD if you still want to get your sweat on!

Warm Up:
3rds
:45 Deadbug
12 Banded Good Mornings
8 Bent Over BB Row (Build)
4 Speed Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Goal should be to finish heavier than last week

Choose Your Own Adventure:

WOD:
For Time
2,000m Row
200 Double Unders

Flex Sesh:
5rds
10 BB Curls
10 Evil Wheels

May 4, 2017

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CrossFit:

Warm Up:

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Old School”
8rds
6 Hang Clusters (95/65)
200m Shuttle

BodyFit: 104

Warm Up:
5rds of “Cindy”

Skill: Pistols and Scaling Options

WOD:
Tabata x 8 each exercise
Wall Balls (20/14)
Pullups/Jumping Pullups
Situps
HRPU
AD Cals
1min rest between movements

 

May 3, 2017

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Warm Up:
3rds
3 :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Lunge Step w/ vert flex/ext
5 Push Press (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique (Sets of 3)
Level 2: 5 x 1
*Add weight from 4.25.17

WOD:
“Horse Trader”
12min AMRAP
5 HSPU
5/5 Weighted Lunge
15 KBS – Russian (72/53)

Hump Day Pump:

A)
Front Squat – 4 x4 (Build)

B)
Close Grip Bench Press – 40 reps
*Pick a weight and do 40 reps for time.

C)
3rds Superset
MR Banded Tricep Ext :60
MR Barbell Bicep Curl :60
*Rest between sets

May 1, 2017

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Warm Up:
Chubbs Sequence
Partner Mobility
3rds
:30 Goblet Squat Hold
:30 HS Hold
8 OHS – PVC – EB – LW

Strength:
Overhead Squat
All Levels: 5 x 5 (Build)
*Goal is perfect position not weight

WOD: Courtesy of Deuce Gym
“Venice Beach”
For Time
1mile run
50 Back Squat (135/95)
30 Burpee to plate

April 28, 2017

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Warm Up:
3rds
:40 Deadbug
15 Banded Good Mornings
10 Bent Over BB Row
10/10 Jewetts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 3 (Build)
*Goal should be around 90% of 1RM

Choose Your Own Adventure:

Option A:
50 Calorie Bike
50 Buprees
50 Ball Slams
*Movements can be done in any order, but must complete all 50 reps before beginning next movement

Option B:
Flex Sesh
5rds
10 Rear Delt Fly
10 Front Plate Raise (45/25)
*No rest, 1 continuous set