8/30/14 ‘сильный’

photo (8)

7pm crew hitting some shoulder mobility

SMCF Labor Day Weekend Schedule:

Sat 8/30- 8am SMCF Barbell Club (week 2)

                    9am Group Class

                    NO 10am class

Sun 8/31- 9-11am Open Gym

                     Swim WOD cancelled. Tentative swim wod 8/7 if pool extends season.

Mon 9/1- 10am Group Class only

Strength:

Back Squat

Wendler week 4 (deload)

40% x 5

50% x 5

60% x 5

Conditioning:

21min EMOM

Min 1- 15 Russian KBs

Min 2- 20 Abmat Situps

Min 3- 5 Wall Climbs

Repeat cycle 6 more times!

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8/29/14 “Greased Lightnin”

Matt bringing it on home

Matt bringing it on home

This weekends schedule will be slightly adjusted because of the holiday weekend. Please check below for the updated schedule. 

Saturday – Barbell club 8am , 1 group class at 9am

Sunday – Open Gym 9-11am, NO SWIM WORKOUT SUNDAY

Monday – 1 group class at 10am

Strength:

2×3 @ 65% of 1 rep max power clean
1 clean pull from floor
1 hang power clean from above the knee
1 high hang power clean
3×2 @ 70% of 1 rep max power clean
1 clean pull from the floor
1 hang power clean from above the knee
1 high hang power clean
4×1 @ 75% of 1 rep max power clean
1 clean pull from the floor
1 hang power clean from above the knee
1 high hang power clean

* 1 set = 1 clean pull from the floor + 1 hang hang power clean from above the knee + 1 high hang power clean
* Athletes can drop and reset for the clean pull

Conditioning:

30 double unders
5 hang cleans 185/135
10 shoulder to overhead 185/135
15 bar facing burpees over the bar
30 double Unders
15 bar facing burpees over the bar
10 shoulder to overhead 185/135
5 hang cleans 185/135
30 double unders

Core:

8 round Tabata 20:10 – V ups
* note for the board just for quality

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8/28/14 “Spin Cycle”

Warming it up

Warming it up

This weekends schedule will be slightly adjusted because of the holiday weekend. Please check below for the updated schedule. Remember we will be having a swim wod this weekend from 9:30 to 11…SMCF and CUB members $10.

Saturday – Barbell club 8am , 1 group class at 9am

Sunday –  Open Gym 9-11am 

Monday – 1 group class at 10am

Strength:
Push Press
5 attempts to build to 3 rep max push press

Conditioning:

A.

6 minute emom
* users choice — pick a number 5 or 10 chest to bar pull-ups or 5 or 10 pull-ups
* every time athlete does not do a set unbroken they owe 10 burpees at the end of the emom

B.
50 wallballs 12ft target or heavier ball 20/14, 25/20 or 30/20
50 toes to bar
1000 meter row

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8/27/14 “Wind Breaker”

Coach Brando

Coach Brando

This weekends schedule will be slightly adjusted because of the holiday weekend.  Please check below for the updated schedule.  Remember we will be having a swim wod tis weekend from 9:30 to 11…SMCF and CUB members $10.

Saturday – 1 group class at 9am

Monday – 1 group class at 10am 

Strength:
6 sets
1 power snatch + 3 ohs
* as heavy as possible

Conditioning:

200m run
30 split snatches 95/65
800m run
60 ohs 95/65
200m run
30 hang snatches 95/65

Core:
30 hanging hip touches (alternating arms)

* please scheck out www.crossfit.com on Sunday 8/24 for a preview of this movement

 

 

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8/26/14 “The Sizzle”


Coach breaking down the Clean

Coach breaking down the Clean

Strength:

A. Front Squats
1×10 @ 60%
3×2 @ 95%
1×10 @ 70%
* last week before we retest at SMCF….get after it!

B. Bulgarian split squats
3×10 ( 5 each leg)
* this is a new movement for most of us keep the chest up and core engaged

*scale appropriately

Conditioning:

7 minute amrap
1 box jumps 30/24
2 weighted pistols 35/15
3 box jumps
4 weighted pistols
5 box jumps
6 weighted pistols
7 box jumps
8 weighted pistols
* once you get through 8 pistols you start over at the beginning and work your way back up the ladder
* score = total reps
Cash out: 3 minute max calories on AD

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CrossFit Journal: The Performance-Based Lifestyle Resource