10/23/14 “You Vs. You”

Big Dan P

Big Dan P

Strength:

A. 3×5 Jerk Dip Squat @ 80% of 1 rep max jerk

B.  5 sets – 2 push jerk (quick reset on second push jerk) + 1 split jerk

* from the rack

*Work up heavier then last time completed 10/9/14

* SPEED OVERHEAD

Conditioning:

1 minute max thrusters 95/65

2 minute rest

then

6 minute amrap

6 sumo deadlift high pulls 95/65

6 alternating pistols

then

2 minute rest

1 minute max thrusters 95/65

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10/22/14 “Grunt Work”

Mike

Mike

Strength:

Power Clean

2×5 @ 75%

3×3 @ 80%

4×1 @ 85%

* % based off of 1 rep max power clean

Conditioning:

5 rounds for time

5 ring dips

10 power cleans 115/75

15 toes to bar

40 double unders

Core:

3×30 second L-sit holds on the rings (accumulate 30 seconds total)

*1 minute rest between attempts

 

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10/21/14 “Dragons Breath”

smcf blknwht

Strength:

A. 5×3 behind the neck snatch grip push press @ 70% of 1 rep max snatch

* Focus on big hip drive and fast powerful lockout overhead

* Performed from the rack

B. 5×1 heaving snatch balance @70% of 1 rep max snatch

* Fast powerful hip drive and  pull yourself under the bar FAST

* Performed from the rack

Conditioning:

5 ohs 115/75
5 bar facing burpees
15 calorie row
4 ohs 135/95
4 bar facing burpees
15 calorie row
3 ohs 155/115
3 bar facing burpees
15 calorie row
2 ohs 185/135
2 bar facing burpees
15 calorie row
1 ohs 205/155
1 bar facing burpees
15 calorie row

* This should be a progressively heavier weight throughout the workout and should get slightly uncomfortable towards the end but still doable.

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10/19/14 “Barbara”

Coach Brando

Coach Brando

Strength:

A. Strict Press Wendler week 2 (cycle 2)
1×10 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
* add 5 pounds to previous max
* use 90% of newly calculated 1 rep max

B. 3×50 ft handstand walk or 3×30 second handsatnd hold

Conditioning:

“Barbara”

5 rounds

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min rest between each round

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10/18/14 ‘Hero WOD Arnie’

Great week SMCFers!

Best of luck to all of our athletes traveling to CF Pocono for the Mountain Melee this weekend. Get em gang!

Barbell Club starts tomorrow at 8am- focus on Snatch

group class at 9am & 10am

Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

ArnieQuinones_th.jpg

Enlarge image

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

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CrossFit Journal: The Performance-Based Lifestyle Resource