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Friday, January 31, 2014

Take 12-15 minutes to practice your Clean and Jerk technique Then… 2 sets for max reps of: Against a 6 minute running clock, Row 1K Back Squat x Max Reps (suggested loading: Men=bodyweight, Women = 3/4 bodyweight) Rest as needed between sets. Continue reading

Thursday, January 30, 2014

For time: 48 Pull-Ups 48 Kettlebell Swings 600m Run 36 Wall Ball Shots 36 Alternating Dumbbell Snatches 600m Run 24 Box Jump Overs 24 Toes to Bar 600m Run Continue reading

Wednesday, January 29, 2014

A. 5-6 sets of: Bench Press Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep... Continue reading

Tuesday, January 28, 2014

In teams of 3, with one person rowing and one person performing the couplet, complete: 2K Row (each member of team) 12 Rounds (Total) of: 12 Front Squats (135/95 lbs) 30 Burpees Teammates may partition reps and rowing however they want so long as each individual completes a 2000m Row, and only one person is working on the couplet at a time. Everyone is going to row the same distance, and in a perfect... Continue reading

Confessions Of A Squataholic

Know Thyself to Better Thyself  How’s your training going?  Let me hear from you. This week’s message is about understanding yourself as a trainee…your strengths and weaknesses both mentally and physically, and learning where you are in terms of work capacity in order to optimize your workout. CrossFit can breed a mentality of always bigger, stronger, faster, more, and that’s great – but... Continue reading

Monday, January 27,2014

A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep 95% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep More than 100% of 1-RM x 1 rep Then Working in intervals of 60 seconds of work followed by 60 seconds of rest, Complete 5 rounds of: 5 Power Clean(155/105) 10 Box Jumps(24/18)... Continue reading

Saturday, January 25, 2014

In teams of 3, with only one person working at a time, complete: 225 Burpee Box Jump Overs 1200 Meter Med Ball Relay Run 300 Push-Ups 1200 Meter Med Ball Relay Run 450 Squats 1200 Meter Med Ball Relay Run Continue reading

Friday, January 24, 2014

For time: 15 Ground to Overhead (135/95) Push-Ups x 30 reps 400 Meter Run 10 Ground to Overhead (135/95) Push-Ups x 20 reps 400 Meter Run 5 Ground to Overhead (135/95) Push-Ups x 10 reps 400m Run Continue reading

Thursday, Januray 23, 2014

Teams of two will complete 3 rounds each (total of 6 rounds per team) of: 10 Lateral Jumps over parallete 15 Thrusters (95/65) 20 Knees to Elbows While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner,... Continue reading

Wednesday, January 22, 2014

Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Then… 5 rounds for time of: 10 Chest-to-Bar Pull-Ups 20 Kettlebell Swings (32/24) 30 Anchored Sit-Ups 40 Double-Unders Continue reading

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