Category Archives: Wod

CrossFit Simsbury Offers a New Program; Not Only For the Athletically Inclined

CrossFit Simsbury’s new LIGHT classes are modified CrossFit classes designed to provide an effective workout for everyone – beginners and athletes alike.

SIMSBURY, Conn. – Sept. 6, 2016 – CrossFit Simsbury launched LIGHT classes in addition to their regular programming. “We wanted to add CrossFit LIGHT to reach people who might not necessarily think CrossFit is for them,” said Rob Olson, Owner and Head Coach of CrossFit Simsbury. “The beautiful thing about CrossFit is that it is universally scalable, meaning an Olympic athlete can do CrossFit, same as my grandmother would.  While the athlete has specific athletic goals, my grandmother is more interested in prolonging an active lifestyle, and being able to do things for herself.  CrossFit utilizes functional movements, which directly relate to movements people do in real life.”

Unlike regular CrossFit classes, LIGHT classes exclude heavy weightlifting. Instead, participants use kettlebells, medicine balls and bodyweight movements to gain strength, flexibility and metabolic conditioning. “CrossFit LIGHT is about getting people moving with their body in a safe, controlled manner, to increase strength and mobility in a coach led class format,” said Olson.

The 45-minute LIGHT classes and are held at 7am and 10am on Monday, Wednesday and Friday; and 5:15pm on Tuesday and Wednesday. More class times may be added based on demand. CrossFit Simsbury offers unlimited LIGHT classes for $99 per month without any commitments. Anyone is welcome try their first class for free;  no prior training is needed to participate.

Find more information at www.cfsimsbury.com or contact Rob Olson at rob@cfsimsbury.com or (860) 264-5705.

About CrossFit Simsbury

CrossFit Simsbury, opened by Rob Olson in 2013,  is located at 1285 Hopmeadow Street. CrossFit Simsbury offers elite fitness classes for adults, kids, and teens. Classes are coach-led and focus on varied, functional, high intensity movements.

5/4/16 Teens Class


CrossFit Simsbury – Teens

Warm-up

10m Bear Crawl

15 Air Squats to Wall Ball

10m Broad Jumps

15 Air Squats to Wall Ball

Weightlifting

Working on the shrug.

Power Clean (3×5)

Metcon (Time)

3 Rounds For Time:

21 Air Squats

14 Power Cleans

7 Pushups

Masters / Mobility Wed 5/4

CrossFit Simsbury – Masters

Metcon (No Measure)

- 10 Green Band (behind the back) EXTREME Samson (each side)

- 2mins Band Assisted Torso Rotation w/ rig (each side)

- 2mins KB Hip Release (each side)

- 3mins Green Band Lat Stretch

- 3mins Each side Lax Ball Shoulder Smash w/ Green band on rig (each side)

- 2min Rowers Stretch (each side)

Tuesday 5/3


CrossFit Simsbury – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Russian KB Swing 70/53

60 second extended plank

30 Abmat Situps

60 second extended plank

30 Double Unders

60 second extended plank

*Planks will all be done in front of the clock, near the coaches station (the “no-shenanigans station”)

** If you go Rx, your first round of planks should be unbroken to maintain intensity.

*** For Scoring, 60 sec plank = 60 reps

————————————————

L2:

30 sec plank

KB 53/35

15 DU

L1:

15 second plank

KB 35/18

90 Single Unders

Teens Class 5/3/16


CrossFit Simsbury – Teens

Warm-up

10m Walking Lunges

10 Super Slow Air Squats

10m Crab Walk

10M Frankenstein Walks

Skill

3 Rounds

10 One legged Dead Lift (35/26 KB)

10 Goblet Squats (35/26 KB)

Metcon

EMOM 12

Even: 15 Wall Balls

Odd: 5 Burpees

Wall Ball weight in Comments.

Monday 5/2 Oly


CrossFit Simsbury – Oly Lift

Weightlifting

Paused Front Squat (5X5 @ 60%)

Metcon

Metcon (Weight)

Work up to a heavy -Taking the bar from the rack…

2 Rounds:

- Transition the bar from shoulders to the hang position

- 1 Hang Squat Clean

- 1 T-n-G Squat Clean

Score = Weight

Monday 5/2


CrossFit Simsbury – CrossFit

Weightlifting

Back Squat (3×5 same )

Metcon

Metcon (Time)

For Time:

2 Rounds

30 Cal Row

30 DB Thrusters 40/30

30 Burpees

*15 min cap*

——————————–

L2:

DB 30/10

L1:

20 reps of each

DB 20/10

Cash Out

1 min max weighted plank (Weight)

L2 – bodyweight unbroken

L1 – accumulate 1 minute

Monday 5/2 Masters


CrossFit Simsbury – Masters

Warm-up

-Review Of Sumo DeadLift

- Hip Mobility

Weightlifting

Sumo Deadlift (3X8)

Metcon

Metcon (Weight)

21-15-9

Rowing Cal

SDL

Sat 4/30 Short

CrossFit Simsbury – Sat Short AMRAP

Metcon

Metcon (5 Rounds for time)

100m Row

1min Rest

200m Row

1min Rest

300m Row

1min Rest

200m Row

1min Rest

100m Row

You MUST Sprint

Score = Total Working Time

Metcon

Max DU in 2 min (AMRAP – Reps)

Scale = Single Unders

Thursday 4/28


CrossFit Simsbury – CrossFit

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Time)

For Time:

100 Unstable Bench Press

Everytime you rack the bar, or rest on your chest, stop and do 10 GHD Situps

Rx weight = 15lb bar + 53/35 each side

L2: 35/18; GHD to parallel

L1: 26/10; Abmat situps