10/31/14 Happy Halloweenie

Coach Kurt's PJs.  Oops, we mean Halloween costume

Coach Kurt’s PJs. Oops, we mean Halloween costume

HAPPY HALLOWEEN!  FEEL FREE TO WEAR YOUR FAVORITE COSTUMES TO CLASS!  Don’t have one?  That’s ok, Coach Courtney is bound to have some extra tutus laying around!

**REMINDER!  Judges/Volunteers Meeting for Rally in the Valley is Sunday @ 4:30pm**

 

Strength:
A. 5×3 behind the neck snatch grip push press @ 75% 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 @75% of 1 rep max snatch
Conditioning:

For time
600 meter run
20 ohs 95/65
600 meter row
20 ohs  95/65
600 meter run
20 ohs  95/65

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10/30/14 “Fireball”

Strength:

A.
Back Squat
1×10 @ 70%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*All %’s are based off of 90% of newly calculated max (10# addition to your previous 1 rep max)

B. Push Press (No re-dip)
6×1
* As heavy as possible
* 10 minutes on the clock (from the rack)

Conditioning:

4 rounds for time
25 ft handstand walk
10 shoulder to oh 165/125
10 back squat
* sub for handstand walk is 5 wall climbs

Core:

Tabata plank holds 8rds

:20 sec. On :10 sec. Off

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10/29/14 “Wrestlemania 1, 2 and 3″

Just Hanging Out

Just Hanging Out

Schedule Update/Reminder:

Starting tomorrow 10/28 on Tuesdays and Thursdays

Open Gym – 4pm – 5:30pm, 6:30pm – 8:00pm

CF group Class in Suite 400 – 5:30pm – 6:30pm

Starting Wednesday 10/29 for 6 weeks from 6:30pm – 8:00pm Coach Scott will be running a CF gymnastics class in Suite 400. During these sessions coach Scott will review, instruct and create a CF gymnsatics based workout that include progressions and skills for all levels….dont miss out no sign up necessary.

 

Strength:

4 attempts or 12 minutes to build to a 5 rep max Power Clean

Conditioning:

9 minute amrap

1000 meter row

21 deadlifts 305/205

21 burpees

3 minute rest

7 minute amrap

750 meter row

15 deadlifts 305/205

15 burpees

3 minute rest

5 minute amrap

500 meter row

9 deadlifts 305/205

9 burpees

 

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10/28/14 “CrossFit mainsite workout from 10/26/14″

Happy Birthday Coach Courtney!!!

Happy Birthday Coach Courtney!!!

Schedule Update/Reminder:

Starting tomorrow 10/28 on Tuesdays and Thursdays

Open Gym – 4pm – 5:30pm, 6:30pm – 8:00pm

CF group Class in Suite 400 – 5:30pm – 6:30pm

Starting Wednesday 10/29 for 6 weeks from 6:30pm – 8:00pm Coach Scott will be running a CF gymnastics class in Suite 400.  During these sessions coach Scott will review, instruct and create a CF gymnsatics based workout that include progressions and skills for all levels….dont miss out no sign up necessary.

Strength:

A. 5 attempts at a 3  rep bench press max (try a more narrow grip then normal…fire those triceps

B. 5×5 weighted matador dips (heavier then last time completed 10/13/14)

Conditioning:

400 meter run

50 pullups

400 meter run

50 pushups

400 meter run

50 situps

400 meter run

50 air squats

 

Cash Out:

3 minutes max Double Unders  or Single Unders

 

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10/27/14 “Shake the lead out”

Coach Kurt

Coach Kurt

Strength:

Front Squat

Wendler week 3 (cycle 2)
1×10 @ 70%
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*add 10# to previous FS max and take that off of 90% of newly calculated 1 rep max

Conditioning:

5 rope climbs 15ft
25 db thrusters 45/25
25 db alternating lunges
25 toes to bar
25 db alternating lunges
25 db thrusters
5 rope climbs

Cash out:

90 seconds max calorie on the Airdyne

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