Weekly Programming Week of March 28th - Northern Kentucky's Awesomest CrossFit Gym!

The Open Is Over!

2 REALLY quick items before I ramble.

#1 - SIGN UP FOR FESTIVUS!The efforts that you all put in the past 5 weeks should show you how awesome you are, so let's show the rest of the region!We are hosting The Festivus Games April 16th.It's a comp for the NON beasts, it's for the REST OF US.CLICK HERE to sign up today!There are 159 athletes competing, 14 from The Tracks.
#2 We will need your help BIG TIME on April 16th. Please register to help if you're not competing.We can't do comps without you.You'll get a SWEET shirt, unlimited drinks and best bars the day of and a great dinner afterwards.Please and thank youCLICK HEREto sign up to help :)
Now for my ramble (this is Matt)
Every year I hear from members asking "why should I do The Open?"I hear reasons from "I'm too new" to "I've done it too many times, what's there to prove?"I also see online where some gyms have stopped doing it all because they want the $20 to come to their gym and not to Crossfit (among many other stupid reasons).I can tell you this, the 5 weeks every year that we participate as a gym in The Open reinforces WHY we are a CrossFit gym and WHY The Tracks is an amazing place to workout.

What did I learn this year (still Matt)

1st- I saw a huge commitment of time by many of our members to hang around and help.From judging to cheering, none of this is possible without the strong community we have at The Tracks.
2nd - You are allcommittedmore than you realize. Those workouts were TOUGH and I'd bet 9 out of 10 of us would never do those at a Globo Gym if a friend recommended it.WHY, because you'd say "I Can't".But when you put yourself in a position that you are committed to doing these every week you do them and guess what...YOU CRUSH IT!

3rd - It teaches us lessons.I learned how diet/nutrition play a big role.I've always known this but I've never seen it first hand.These past 3 months were strange for me with travel and moving.I got out of my groove and ate more stupid food than Inormallydo.I can tell you that it made a difference.I felt it the most in 16.5.I look forward to getting back where I need to be and improving over the next few months.

4th - Our entire gym needs to do this every year for 1 group of people, our new members.I've been doing CrossFit for 5 years and 3 months.I know why I do it CrossFit and where I am in the CF world.I would be a person that could say "I don't do The Open, I've done it too many times, who cares?"But I don't,I love what it does for others.We had MANY 1st timers this year.I promise you, they wouldn't have done The Open if another member hadn't asked them to and if everyone else wasn't already doing it.For our new members to do this and see what they are capable of is WHY we should ALL be doing this every year.For me personally I loved watching all of you.I was honestly on the verge of giving upin the round of 12 on 16.5 and it then I thought of all of the new members who had already done this and that's what kept me going.

So to wrap this up, THANK YOU to everyone that not only did The Open but who helped and cheered.This is what our community is all about, keep up the hard work and let's all keep working towards our main goal...To Look Better Naked &Becoming Harder To Kill!
We start a major renovation next door this Saturday.We'll be cleaning and painting.A new 2nd rig has been ordered and other items are in route as well.This room will triple our floor space and make life much easier.We are shooting for mid to late April for this to be completed.
Beginner Classes
These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.
  • :60 sec Cat Cow
  • :90 sec Hamstring Floss / Leg
  • 3 Rounds
    • 20 Crawling Steps
    • 10 Good Mornings
    • 10 Scap Pullups

"Tactical Strength Challenge"
1RM Deadlift
MAX Unbroken Strict Pullups*
MAX KB Snatches in5:00
*scale with chinover bar hang
  • Crossover Symmetry Activation
  • 3 Rounds
    • :15 sec Sleeper Stretch
    • :15 sec Handstand Shoulder Opener with a partner
    • 15 Underhand Band Pullaparts
    • 1 Conan

  • Tabata Hollow
    • Hold, Turtle Shell, Bicycle, Flutter

Gymnastics (HSPU)

L1 : Less than 10 Pushups
  • 3 x 8-12 Elevated Pushups
*Use a barbell on the rig to track progress
L2: 10 Pushups
  • 4 MAX Handstand Holds against wall
L3 : Comfort in Handstand & can hold strong position for :30 sec
  • Accumulate 20 Toenail Pike Pushups (the higher the feet, the harder)

L4 : 1 Strict HSPU
  • 6 x 2 Strict HSPU using either 1 abmat or none

L5: 7/4 Strict HSPU
  • 3 x 5 Deficit HSPU using 45lb / 25lb plates under hands

3 Calories on Assault Bike
3 Toes to Bar
6 Calories
6 Toes to Bar
9 Calories
9 Toes to Bar
Ring Warm-up
Ring Warm-up
  • 3 Rounds every 2 minutes
    • 1:00Alternating Foot Single Unders
    • 5 Inchworms

Gymnastics (Ring MU)

L1 : 5/3 Strict Pullups & Dips
  • 5 x (3,2,1) Muscle Up Drill
*From Toe Support, 3 deep false grip pullups (knuckles together) + 2 Transitions + 1 Dip
  • 5 min Jumping MU practice
*use false grip & your farthest reach you can successfully manage

L3 : 1 Strict MU
  • 5 x 1-3 Strict MUs + 1 Dip

L5 : 5/3 Strict MUs
  • 3 x MAX Strict MUs

Power Cleans 155/105 ; 185/135
Box Jump Overs 24/20 ; 30/24
10 min with a foam roller

EMOM for 30 min , alt
  1. 3-5 Strict Toes to Bar
  2. :30 sec Shoot Throughs
  3. :45 sec Walking Lunges
  4. :10 sec Pike Leg Raises , Rest :20 seconds ; :10 sec Pike Flutter Kicks
  5. 500m Row
  6. cont...

Cool Down
Maximum Mobility
  • :90 sec Shoulder Smash + Internal Rotation
  • Crossover Symmetry
  • 2 Rounds
    • 10 PVC Pass Throughs (internal & external)
    • 10 Plank Walkups
Gymnastics (Dips)

L1 : 1 - 10 Parrallete / Box Dips w/ feet on ground
  • 3 x 8-12 Box Dips
  • 3 x 8-12 Pushups @ progression
  • Accumulate 25 banded tricep extensions

L2 : 8-10 Box Dips with legs on a bench & 45/25 in lap
  • 3 Box Dip Drop Sets; goal rep ranges are 12-15 , 9-12 ,5-8
*choose progression that allows you to hit target rep range
  • 2 x 6-12 Self Assisted Dips
  • :03-:04 sec Negative with assistance as needed on way back up
  • 3 x 12-15 Pushups

L3 : 5/3 Strict Dips on Box / Paralletes
  • 5 x 1-3 Ring Dips + Support
*Drill Hollow in support, do not pike at the hips

L4 : 5 Strict RING Dips
  • 3 x 4-7 Weighted Ring Dips

L5 : 10/7 Strict Ring Dips
  • 5RM Weighted Ring Dip

Running Clock, Each for Time
50 Power Snatches 95/55 ; 115/75
75 Calories on the Assault Bike
Power Snatch
22:00- CAP
Coaches Choice

9:30am & 11am Classes
Open Gym

Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

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Erlanger, KY 41018 


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