Workout of the Day: Sunday, 12.21.14



MOVEMENT PREP: Foam roll/lax ball as needed for 2-3 minutes, spiderman or wall quad stretch – 1 min/side

2 Rounds: 60ft Bottoms Up KB Waiters Walk + 5 Bottoms up KB Squats/side, 10 Banded Face Pulls, 30ft spiderman + OH Reach


With a continuous running clock, complete the following:
0:00 – 1k Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball (20/14#)
20:00 – 30 Box Jump Up and Over (24/20″)
25:00 – 800m Row

Workout of the Day: Saturday, 12.20.14



A. HS Hold x 2 attempts at max hold, rest as needed
-Stomach or back against wall.

B. P-Bar Deficit HSPU x 5-7 reps x 3 sets, rest as needed
-back to wall. Keep good tripod shape at bottom point. Keep core engaged throughout.


A. Snatch Pull + Power Snatch + Snatch Pull + Hang Power Snatch x 4 sets *building in weight


The Chief

Max rounds in 3 minutes of:
3 Power Cleans (135/95#)
6 Push-ups
9 Air Squat

Rest 1 minute x 5 rounds

FINISHER: Time Permitting

A1. Strict Pull Up Holds x 5 reps w/ 5 second hold chin over bar x 3 sets
-as high of a pull as possible. Hold that top point for a full 5 seconds before lowering down under control (don’t drop from the top)
A2. Hollow Rocks x 30 reps x 3 sets, Rest as needed
-find your hollow position with lower back flat on ground. Arms/legs tight throughout.


MOVEMENT PREP: “Animal Freeze Tag”


A. Partner HS Holds x 20-30 seconds x 3 rounds/person
-Have a partner hold your legs, but only assist as much as is necessary. If you are finding the balance on your own, have them back off.


10 Rounds
10 Deadlifts (225/155#)
250m row
10 HR Push Ups

Workout of the Day: Friday, 12.19.14

The 2015 Reebok CrossFit Games Season Schedule has been release. Check it out here!



MOVEMENT PREP: Partner assisted wall quad stretch or superman x 1 min/side
2 Rounds: 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep
*If ROM is good can use 2.5# plates on t’s and i’s


A1. Back Squat @ 75% x 5-7 reps x 3 sets, Rest 60 seconds
A2. Renegade row x 6/side x 3 sets
-Choose weight appropriate for a plank position focus. Avoid excessive rotation


Hang Squat Clean (95/65#)


Accumulate 3 minutes of weighted plank hold
-use same weight as Tuesday if you were here


De-loading from last week

A. Back Squat @ 75% x 4 reps x 6 sets, Rest 2 minutes
B. Good Morning x 5 reps x 3 sets, Rest 60 seconds
C1. Prone Bridge Arm March x 10 reps alternating x 3 sets, Rest 30 seconds
C2. Single Leg Hip Thrust x 8-10 reps/side x 3 sets, Rest 60 seconds


Workout of the Day: Thursday, 12.18.14

5 Things to Do in Your First Month of CrossFit with Coach Voz

Accelerate Cycles: AP Strength is back in January!



MOVEMENT PREP: Lax ball to pecs x 10 passes/side + 60 sec pec doorway stretch,
2 Rounds: 10 cat & camel, 10 yoga push ups, 10 shoulder shifts or 20 second hs hold

Shoulder Shift – back to wall, shift weight from side to side so each shoulder feels the full body’s weight. Don’t take hand of ground. only shift as much as you can go where elbow is kept locked out entire time. shift is initiated from the shoulders, not the hips!


A1. Clean Grip RDL @ 21×1 x 5 reps x 4 sets, Rest 60 seconds
A2. CG Bench Press @ 30xo x 5 reps x 4 sets, Rest 60 seconds


12 minute amrap
20 KB Swings (24/16kg)
5 HSPU or 3 Wall Walks
40 DU’s or 120 Singles


5 Things to Do in Your First Month of CrossFit with Coach Voz

Completing CrossFit Center City’s 9 session Elements program is a pretty likely reality. Sticking around long enough to commit to seeing what you’re capable of is something that newer athletes may have a harder time with.

During this time of year we anticipate January being a month of goal-setting and die-hard CrossFitting – but what happens in February? Transitioning from Elements to classes on the main floor can be a daunting experience, but we’re all rooting for you, and we’ve got 5 tips to help you make the most out of your first month of CrossFit with us.


1. Log EVERYTHING- arguably the most important part of this entire post.

Your first few months of CrossFit are pretty amazing. You’re setting personal records and doing things that you’ve never done before almost every day. You’re basically in a fitness tornado of numbers and movements and rep schemes and benchmarks and keeping track of it all in your head is definitely NOT something we recommend. Start writing down what you do every time you come into class, including all the modifications you’re initially making. Knowing more about yourself as an athlete helps our coaches make educated recommendations for weight jumps, band assistance, or even rep schemes during a workout.

Keeping a log is also beneficial because eventually, the high of being a beginner will wane. Depending on your specific goals, you may find that getting that 200lb. back squat is taking a lot longer than anticipated, or that your first bodyweight pull up still seems so far away. When the hour that you spend with us leaves you feeling unsatisfied, discouraged, or disappointed (because those days DO happen,) a workout log is also a great way to gain perspective. Check out where you were at the beginning of this process- doing ring rows instead of banded pull ups? Substituting front squats for cleans? You’ll realize just how far you’ve already come and get to make posts like this:


2. Don’t chase the scoreboard

One of the best parts about CrossFit is that you’re working out with a bunch of other people, and most times this is the very reason that coming to see us is easier than motivating yourself to get to the gym solo. This means you’re going to be working out alongside people of varying skill levels and training experience. Don’t let this be a downside for your own progress! You may find that you have some natural strengths which help you understand some movements, but guaranteed- there will be plenty of people around you mastering skills that you just can’t comprehend. When you see someone scoring more rounds than you, or running that last lap just a little faster- experiment with turning this into something motivating, rather than discouraging. Having a fellow athlete provide you with a standard to shoot for can be a very powerful force when used wisely. Stay mindful of your own journey.

3. Work outside of the gym

Quite simply, there are 24 hours in a day. You’re with us for one. When you start CrossFit, we are introducing new body positions, new concepts, and new muscular activations. To be able to master and feel comfortable with these new ideas in the span of just 60 minutes would be a miracle. And we’re not into miracles here- we’re into hard work. It takes 5 minutes a day to improve your front rack position, 2 minutes to open up your hips using the couch stretch, and it’s just plain fun to practice the handstand walk up at home. The more you can coax your body into adapting these new positions- the easier certain movements will become for you, so although practicing the clean with a broomstick in your kitchen may feel silly at the time- no one will be laughing when you PR that clean in class. You will undoubtedly improve by just attending sessions, but putting a little effort into the time not spent with us can definitely accelerate the process.

We also can’t hold your hand and remind you to recover from your training every day. You must be fueling your new body in order to keep it healthy. This means remembering to do simple things like staying hydrated and eating enough to sustain a new level of training intensity. Food should be your best friend! It can make you feel energized and strong when you eat the right amounts of the best quality. And sleep. Sleep will be the best friend that you sometimes forget to invite to parties but then food is like, “hey, where’s Sleep?” You should be shooting for 7-8 hours of sleep every night, and while that’s challenging for most of us- it’s a pretty big factor in your athletic performance. If you’re ever looking to conduct a fun experiment- start tracking your sleep alongside your workout log- you might start to see some patterns that encourage you to get to bed earlier.

4. Be consistent

This one is kind of a no-brainer. You’ve got to train in order to become better at training. After Elements, most athletes become accustomed to a 3 times a week training schedule- which we consider to be the bare minimum. It absolutely works if you’re mildly active outside of those 3 times a week as well (a yoga class here, a weekend run there). The sweet spot for most members looking to optimize their results is undeniably 4/5x a week. As always- listen to your body – but find a pattern that you can stick to! Being sore and having some aches is totally normal when you’re getting started- but over-traning can be just as counteractive as not coming in at all. You’ll find a rhythm through experimentation, (you can try three days on-one day off, or two days on-one day off,) and once you’ve found one that works for you-stick with it!

5. Enjoy the process


Odds are you began CrossFit for one of three reasons:

1. You were doing bicep curls in the squat rack one day and it dawned on you- there must be more to this whole exercise thing…
2. You are so tired of listening to your friends talk about CrossFit and having no idea what they’re talking about- so you’re going to give this thing a try, or…
3. Now that Taylor Swift has been removed from Spotify, you just can’t find the motivation to work out anymore….

No matter which reason brought you here, you came to the right place. We are a gym of working professionals, art students, wine aficionados, FBI agents (ok, there’s just one of those,) mothers and fathers- and we’re all here to be students of movement. This gym may start off as a way to mitigate the weekend warrior in you but it will become so much more than that. In due time, our basement of dreams will become your testing ground for the results of hard work, practice, and a little bit of fearlessness. Become friends with the people you sweat with every day, learn from the athletes that have been doing this for years- and pretty soon other people’s accomplishments will become just as exciting as your own. Don’t rob yourself of this amazing experience by wanting too much too fast, remember that being a beginner and struggling with some things is far better than never beginning at all.

-Coach Voz

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