Workout of the Day

October
31
2016

Wall balls are Recovery

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Robert! You can take advantage of mrx now:))

Today starts a 30 day challenge for 100 push ups a day! You can split reps however you want throughout day and miss a day make up! This will help in so many lifts especially your bench press!

Overhead Squat (Establish 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

4 power snatches #95/65 mrx#75/55

6 overhead squats #95/65 mrx#75/55

8 wall ball #20/14

rest 2 min, then repeat and start back where you finished for 5 min AMRAP

RX +

#115/85

#30/20 wall ball 10′

0 comments
comment +
October
30
2016

Bro session

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

5 strict pull ups

10 t2b

20 walking lunges

Bench Press (Establish a 2 rep max)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 thrusters #115/85 mrx#95/65

6 burpess

9 toes to bar

RX+

#155/105

0 comments
comment +
October
27
2016

Nice Jeans

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Andrea and Madison!!!!

Yoga tonight at 5:30pm!

No team Wod tomorrow as we are encouraging everyone to come support the Ignite team at Avondale Brewery strarting at 9am and will probably go to 4 or 5 pm. It is going to be a nice day and if you haven’t been to Avondale Brewery its a nice place to hang out.

I will however open gym up for a couple of hous starting at 8:30am if you want to make up a Wod.

Metcon (AMRAP – Reps)

AMRAP in 10 min:

1 squat clean #135/95 mrx#95/65

2 pull ups

2 squat cleans

4 pull ups

3 squat cleans

6 pull ups

etc….

increase 1 rep in squat cleans and 2 reps in pull ups after each round

Rx+

#185/135

Warm-up

Coaches Choice

Front squats w/ 2 sec pause (3 x 3 (all 3 sets same weight))

3 sets of 3 reps with a solid 2 second hold at bottom of squat (85%1RM)

All 3 sets need to be at same weight and if not use the least amount of 3 sets.

0 comments
comment +
October
26
2016

Pacemaker

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember no Open gym team WOD this Saturday so we can support CrossFit community and watch some members compete and relax at Avondale Brewery. It starts around 9:30am and will run till about 5pm. However I will open gym up for anyone who wants to make a WOD up they missed around 8:30am till atleast 10am.

Shoulder Press (3 x 6 reps (85% 1RM))

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

push press #115/85 mrx #95/65

barbell push ups

kb swings #70/53 mrx #53/35

over the bar burpees

20 min time limit

*New members start at 9 reps

0 comments
comment +
October
25
2016

Flexion and extension

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 double unders

20 cal row

10 back extensions

Deadlift (3 x 5 reps @ 80% ( do all sets same weight))

Metcon (Time)

3 RFT:

40 alt sit ups

10 deadlifts #225/155 mrx #185/115

10 box jump or step overs #24/20

400m run

18 min time limit

RX+

30 ghd sit ups instead of alt sit ups

#315/205 deadlift

0 comments
comment +
October
24
2016

Swole and Flexy

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 straight leg stiff leg ground touch on each side (touch both hands to ground on 1 leg with other leg parallel to ground

15 goblet squats

3 wall climbs

2 skin the cats

Snatch (1 Rep max (retest from August))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 oh squats #95/65 mrx#75/45

6 hang power snatch

3 hspu (shoulder press or kb press)

6 ring dips

RX+

#115/85

0 comments
comment +
October
23
2016

The Open Test

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Compare results of Open Test from 10/26/16

We have several people competing in the Goblin Games this Saturday at Avondale brewery starting around 9am. Please come out to support if you can. I will open gym that morning for you to workout to make up a Wod or work on some lifts but there will be no team Wod or coaches there as we will be supporting our community at the Goblin Games.

Warm-up

400m run

5 strict pull ups

10 gs push ups

15 squat jumps

Open Test (AMRAP – Reps)

AMRAP in 20 min:

50 Wall ball #20/14

50 double unders (lateral jumps)

40 box jumps #24/20

40 toes to bar

30 ctb pull ups

30 burpees

20 cleans #145/105 mrx #115/75

20 jerks #145/105 mrx #115/75

10 snatches 145/105 mrx #115/75

10 ring muscle ups (bar muscle ups or 10 pull ups and 10 ring dips)

0 comments
comment +
October
21
2016

Unwind

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am.
Wod at 9:30am. Make up a Wod if you missed one this week.

5k Run (Time)

Max Effort 5k Run
5k run through subdivision

0 comments
comment +
October
20
2016

Snatches for everyone

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym from 8:30am – 10:30am.
Wod at 9:30am.

Warm-up

Coaches choice

Metcon (No Measure)

Emom for 4 min:

80% 1RM

1 power snatch

1 hang squat snatch

1 squat snatch

rest 1 min, then:

emom for 4 min:

same sequence but at 85%

This is last week of snatch series so we will go for 1RM next week.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

3 squat snatches #95/65 mrx#75/45

7 power cleans

21 double unders (lateral jumps)

RX+

#135/95

0 comments
comment +
October
19
2016

2 team running to a 6 pack

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember football/ poker night tonight at 7:30pm.

Metcon (Time)

For Time:

800m run (can split to 2 400m runs or one can run entire 800m)

50 kb swings #53/35

40 t2b

30 cal row

20 ghd sit ups

400m run (can split to 250m/150m run or one can run 400m)

20 toes to bar

30 cal row

40 ghd sit ups

50 kb swings

can split reps anyway but must share same rower and ghd

25 min time limit

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos