Mike

A.  With a Partner for time: 

10 x Partner Shuttle Runs 

90 x Wallballs 

90 x Kettlebell swings

90 x Medball sit-ups 

8 x Partner Shuttle Runs 

60 x Wallballs 

60 x Kettlebell swings 

60 x Medball sit-ups 

6 x Partner Shuttle Runs  

30 x Wallballs 

30 x Kettlebell swings 

30 x Medball sit-ups 

Partition rowing/reps anyway you want with your partner  

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Nic Scudamore is the Olympic Weightlifting coach at CrossFit Progression. He is a certified level 1 club coach through USA weightlifting’s certifications standards. Nic has been coaching and competing in Olympic style Weightlifting since 2008. The highlight of his weight lifting career came in 2010 when he competed at the National Junior Weightlifting Championships, which were held in Rochester, MN. Nic found Olympic Weightlifting after high school in his search to stay in competitive sports and has been involved ever since. Nic’s future weightlifting goals include qualifying for the National Championships and becoming a Level 2 senior weightlifting coach.

Outside of coaching and weightlifting Nic enjoys playing Rugby for the Rochester Rogues and is always up for a pick up game of hockey. Also Nic enjoys photography and attending music festivals.

Certifications:

USAW Level 1 Club Coach

Doing real work

A.  Should Press – 3 x 5 w/2 minute rest 

B.  7 min AMRAP 

Burpees 

Standards for the burpee will be explained in class.  Everyone will be partnered up for this WOD so you can have a judge to uphold the STANDARDS.  If you’re judging …do not be afraid to NO REP a bad burpee!  

C.  4 x 10-15 GHD sit-ups 

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Sarel

A.  Skill Practice 

B.  3 x ME L-sits 

C.  10 x 200m Rows w/45 sec rest 

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CrossFit in Paradise

A.  With a Partner complete a 25 minute AMRAP of: 

5 x Thrusters 95lb/65lb 

10 x Pull-ups 

15 x Push-ups 

-1 partner is allowed to work at a time.  Each effort must be an all out effort.  

B.  100 x Partner Sit-ups  

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Throw down at the Athlete Lab

From a member:

“I started the Fundamentals class 10/17/2011 really out of shape physically and mentally. I told Alex early on that I was “a quitter”. So I told him if he thought I was in anyway “quitting” I gave him permission to “motivate” me however he thought would work best. At the end of 3 weeks of the Fundamentals class it was time to move into the gym and start taking classes with the other experienced CrossFitters. I was really nervous and wanted to continue in the beginner’s class because I didn’t think I was “ready” for the regular workouts. My biggest fear was finishing last; I didn’t want to be the last to finish and I thought I would be finishing last for a long time. I made it into the “big kid’s gym” and have enjoyed every class I have taken. Over the past 4 months I have made huge strides. I am actually quite surprised at how fast I have developed strength, flexibility, and lifting skills. I wasn’t until a few weeks ago that I realized that I no longer cared if I finished last. I am pushing myself harder than I have ever pushed myself. If I finish last because I’m pushing myself as hard as I can, lifting heavy weights, or making sure I am doing the movements with the appropriate form then so be it. The benefit is mine. I enjoy the feeling of leaving the gym knowing I gave it my all and that I can say “that was the hardest thing I have ever done” (just like I say every time I leave the gym). I’m no longer a quitter; when the voice in my head tells me “I can’t do more” and “I want to quit” the more I want to push myself and finish.  Thank you CrossFit Progression for helping me on my journey and showing me the way. I’m so excited to see where this leads.” – Amy Dichak

A.  Back Squats – 3 x 5 w/2 min rest 

B.  AFAP: 

250m Row 

15 x Burpees 

10 x Ground to Shoulder Atlas Stones 

15 x Burpees 

250m Row 

C.  100 x lying leg raises 

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Movement Warm-up Set 

2 x Rounds NFT

10 x Box Jumps 

10 x Russian Kettlebell Swings “Snap the hips!” 

3 x <-> AFAP Sprints 

A.  Power Cleans – 3 x 5 w/2 minute rest 

B.  5 Rounds AFAP: 

5 x Heavy Power Cleans 

20 x Heavy Russian Kettlebell Swings 

50 x Double unders (100 singles fast) 

Rest 3 minutes after each round

C.  If there’s time: 

3 x 10 Glute Ham Raises 

3 x 15 GHD Sit-ups  

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Movement Warm-up Set 

Coach’s Choice 

A.  Bench Press – 5 x 3 w/2 minute rest 

B.  4 x ME weighted Pull-ups  (Choose a weight you can perform 8 + reps)  

C.  15-12-9-6-3 AFAP:

Heavy Power Cleans 

Push-ups (Advance Ring Push-ups)  

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Jen and Josh representing CFP in paradise

Movement Warm-up Set

3 x Sets @ 65% – 85% – 85% 

<-> Sprint 

10 x Squats 

<-> Sprint 

10 x Push-ups 

<-> Sprint 

10 x Sit-ups 

<-> Sprint 

10 x Burpees 

90 second rest after each set 

A.  Front Squats – 5 x 3 w/2 minute rest 

B.  12 Min AMRAP 

10 x Medball Cleans 

20 x Walking Lunges 

30 x Double unders or 90 singles 

C.  Mobility 

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Cyndi

Movement Warm-up Set 

Coach’s choice  

A.  Skill work:  Spanish wrap rope climbs  

B.  For time: 

10 x Rope Climbs 

40 x Bell Presses  (both arms) 

40 x Bell Cleans  (both arms) 

80 x Medball Slams  

Partition reps anyway

C.  Mobility 

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