11/26/14 “Stand and Deliver”

SAVE THE DATE:  SMCF Holiday Party Saturday, December 27th!!

Crazy hair Katie @ Rally in the Valley

Crazy hair Katie @ Rally in the Valley

SCHEDULE UPDATES:

**Please check facebook and the website for any class cancellations and/or updates for Wednesday

Modified Schedule for Thursday:  9am & 10am Group Classes and OPEN GYM in suite 400 9am -11am

Modified Schedule for Friday:

MAKE SURE TO GET YOUR ORDERS IN BY 12/12 FOR THE FIRST SMCF HOODIE OF THE SEASON!

THE COLOR FOR THE SMCF HOODIE WILL BE DARK GREY AND WE HAVE SAMPLES OF THE MENS AND WOMENS CUT IN THE OFFICE. PLEASE ASK KURT, KACIE OR BRAD TO GRAB THEM IF YOU WANT TO CHECK THEM OUT.
http://www.blackoutfitnessapparel.com/#!smcf-orders/ckj3

Strength:

Power Clean

1 rep at 75% – minutes 0-2
1 rep at 80% – minutes 2-4
1 rep at 85% – minutes 4-6
1 rep at 90% – minutes 6-8
1 rep at 95% – minutes 8-10
1 rep at 100%+ – minute 10 (if you are feeling good GO FOR IT!!)
* The goal is to go 10/10 or if you are feeling good make it 11/11 – mark your totals on the board
* You cannot move up to next % if you fail an attempt. On top of the next minute repeat the previous lift or stay where you are at. Goal is to get two good lifts at each %.

Conditioning:

3 minute max kb/db push press 45/25
5 minute max squat cleans 165/115
7 minute max burpees

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11/25/14 “Tuck and Run”

 

Kaitlyn

Kaitlyn

 

Thanksgiving week schedule:

Thursday 11/27 – group CF class at 9am and 10am (Partner Workout), Open Gym 9am – 11am 

Friday 11/28 - 9am, Noon, 4pm, 5pm and 6pm group CF classes, Open Gym 4pm – 7pm 

 

Strength:

Front Squat – Wendler week 2 (Cycle 1)
1×10 @ 70%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
* Use 90% of 1 rep max for all sets

Conditioning:

A.

6 min emom – 2 power snatchs
* use a weight that is between 70% to 80% of your max power snatch (not touch and go)

B.

20 lateral box jump overs 24/20

30-20-10

Power Snatch 95/65
Tuck Ups (hand and feet do not go back to the ground…finish in hollow rock position at the bottom)

20 lateral box jump overs

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11/24/14 “Mind Eraser”

Fights on Forman

Fights on Forman

 

Thanksgiving week schedule:

Thursday 11/27 –  1 group CF class at 10am (Fun Partner Workout)

Friday 11/28 - Regular Schedule

 

Strength:

A. Jerk Balance
4×2 (moderate weight)

B. Split Jerk

7×1 (As Heavy as Possible)
Conditioning:

A. 75 air squats for time

@ 5 minute mark perform

B.
2 round for time
18 deadlifts 225/155 (overhand grip…no mixed grip)
18 toes to bar

@ 10 minute mark perform

C. 75 push ups for time

Cash out:

8x :30 on :30 off on the rower (pre set on c2)

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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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CrossFit Journal: The Performance-Based Lifestyle Resource