11/22/14 “Pumpington”

Morgan

Morgan

Strength:

Push Press

6×3 (build as heavy as possible)

Conditioning:

4 rounds for time

100 meter farmer carry 55/35
20 matador bar dips
15 shoulder to oh 135/95

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11/21/14 “Blacklist capacity Test via The Proving Grounds”

Strength:

A.

Deadlift

Wendler week 4/cycle 2 (Deload)

1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

B.

DB/KB Box step ups (20 inch box)

3×10 (medium weight)

Conditioning:

A. 3x:30 second max body weight deadlifts or 75% of body weight

* 1 minute rest between rounds

* score = total reps for all three rounds

B. Capacity test via “The Proving Grounds”

“Amrap Boom”

5 minute max meters on the rower

4 minutes max burpees to a 6′ target

3 minutes max double unders

2 minutes max KBS 70/55

1 minute max pistols

*score = totals of all 5 movements

 

 

 

 

 

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11/20/14 “RaisinBran”

Dudes ready to rock

Dudes ready to rock

 HAPPY 30TH BIRTHDAY COACH BRANDO!

Reminder:

7PM YOGA WITH COACH DANA TOMORROW NIGHT AT 7PM IN THE LOBBY OF SUITE 400 

 

Strength:

Bench Press

3×30 seconds max rep body weight bench press (1 minute rest between each set)

* If you cannot perform at body weight perform at 70% of 1 rep max bench press

* score = total reps completed in all three sets

Conditioning:

15 minute amrap

30 wallballs 20/14

30 pullups

30 wall balls

30 chest to bar pullups

30 wallballs

30 bar muscle ups

Cash Out:

3 attempts at max distance standing broad jump

 

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11/19/14 “Owwwlivia”

Happy 12th Birthday Kiddo!

Happy 12th Birthday Kiddo!

Reminder:

CF Gymnastics class at 6:30pm Wednesday night in suite 400 with Coach Scott. Focus is on ring/bar dips, core work including toes to bar, knees to elbow, ghds and l-sits.  There will be no class next Wednesday 11/26 because of the Holiday.  Class will resume on Wednesday 12/3.

Strength:

10×1
Tempo back squats
* 3 seconds to get into the hole, 5 second hold at the bottom then fire up
* first 5 reps use 65%, second 5 reps use 75% of 1 rep max
* 60-90 seconds rest in between sets

Conditioning:

HAPPY BIRTHDAY COACH OLIVIA 

12 minute amrap

11 hang power cleans 155/105

19 box jumps 24/20

Core:

3×1:00 partner plank push down

* athlete 1 sets up in a push up plank position while athlete 2 presses down on athlete 1′s lower back.  Goal is to  go as long as you can with the least amount of drops during the 3×1:00 holds.  Make sure to keep core tight and press up on partners hands.

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11/18/14 “Drop Shots”

Steph and Ally

Steph and Ally

Update:  

NO 5:30pm class on Tuesdays and Thursdays MOVING FORWARD.  OPEN GYM FROM 4pm-8pm MONDAY thru FRIDAY

Strength:

A. Snatch Pulls

6×1 @ 85% (based off of 1 rep max snatch)

*dont just grip and rip, make sure to set up the exact same way for every pull

B. Snatch

10 minutes to work up to working weight

then

6×1 @ 80%

*perfect technique, try and do all 7 sets without any misses (Full Snatches)

Conditioning:

A.  3:30 AMRAP of burpees

Rest to Recovery

B. 9-7-5

Squat Snatches 135/95

Parallete HSPUS 12 inch/8 inch

* if no paralletes use 4 -45# plates for guys 2-45# plates for girls

 

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CrossFit Journal: The Performance-Based Lifestyle Resource