Friday 1/27/2012
Warm Up
Mobility
3 Warm Up Sets on Dead Lift
5-3-1 Strength Workout
Dead Lift
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
rest 5 mins then chose CrossFit or Accessory
CrossFit
3 Rounds for time
5 Dead Lifts 275M/185W
50 Double Unders
Accessory
3 Attempts at Max Distance Farmers Walk around cones 25 Feet apart – 150M/100W
400 Meter Sled Pull 135M/90W
Back Extensions 3 x 12-15 reps
100 Ab Pull Downs with band
Cool Down
Stretching
Coaches Note: On the Farmers Walk place two cones 25 feet away. Athlete has 3 attempts to walk around the cones as many times as possible without putting down the farmers handles.
Filed under: Main
No Comments »
Thursday 1/26/2012
Warm Up
Mobility and Line Drills
Testing
Run 800 Meters for time
rest 5 mins then:
Workout of the Day (WOD)
“Black Jack”
Push Ups 20-19-18-17-16 etc….
Sit Ups 1 – 2 – 3- 4 – 5 etc…
Cool Down
Stretch
Filed under: Main
No Comments »
Wednesday 1/25/2012
Warm Up
Mobility
5-3-1 Strength Workout
Strict Shoulder Press
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
CrossFit
“Power Elizabeth”
21-15-9
Power Cleans 135M/95W
Ring Dips
Accessory
Floor Press 3 x 5 reps (go light explode at bottom)
Strict Pull Ups 3 sets max reps
Barbell Rows 3 x 8 reps
Glute Ham Sit Ups 3 x 10-15 reps
Cool Down
Stretching
After the 5-3-1 Strength Workout chose CrossFit or Accessory NOT BOTH!
Filed under: Main
No Comments »
Tuesday 1/24/2012
Warm Up
Mobility and Line Drills
Workout #1
16 Minute AMRAP
8 Chest 2 Bar Pull Ups
8 Wall Ball 20M/14W
8 Burpees
rest 5 mins then
Workout #2
3 Rounds for time
100 Meter Sprint
5 Push Ups
10 Kettlebell Swings 70M/53W
Cool Down
Stretching and Rolling
Filed under: Main
1 Comment »
Tuesday 1/24/2012
I stopped doing Athlete of the Month posts for a few reasons. Reason #1 I think it corny as hell. Reason #2 there are so many success stories that I would literally have 50 Athletes of the Month every single Month. However there are two individuals I need to give a shout out to. These two athletes are ages 65 and 14 and have only been with us for a few months.
Craig joined us back in Oct 2011 and trains consistently. He never complains and always works on his weaknesses. Craig is also in the Masters class and is smart enough to scale back on the weight so he doesnt give up his form and full range of motion. I would say Craig is one of the easiest athletes to coach because he dont care about his time on the white board but does care of his technique and here is a clear pic to prove it.
Allison is a 14 Year old high school athlete that joined to get better at sport and found her new Sport – the Sport of CrossFit. Allison is a very competitive crossfit athlete and keeps up with most of the adults. I see a very bright future for this young athlete and two things Allison and Craig have in common is they put in hard work and both see great results in improved Strength, Endurance, and overall Fitness capabilities.
Filed under: Main
No Comments »
Monday 1/23/2012
Warm Up
Mobility
5-3-1 Strength Movement
Front Squat or Back Squat
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
pick CrossFit or Accessory Movements after 5-3-1 NOT BOTH
CrossFit
3 Rounds for time of:
Row 500 Meters
15 Overhead Squats 95M/65W
Row 500 Meters
15 Dead Lifts 225M/155W
Accessory
Deficient Stiff Leg Dead Lifts 10 sets of 2 reps on 45#plate – 135M/95W
Heavy Good Mornings (arched back) 3 x 5 reps
400 Meter Backwards Sled Pull 135M/90W
50 Knee to Elbow (not for time)
Cool Down
Stretching
Filed under: Main
2 Comments »
Friday 1/20/2012
Warm Up
Mobility
5-3-1 Strength Work (15 min cap)
Dead Lift
If you are on week #2-
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
****After Strength Work pick CrossFit or Accessory Movements NOT BOTH****
CrossFit
“Dragon Slayer”
5 Rounds for time:
In 3 minutes
20 Meter Prowler Push High Bar 90M/50W
5 Burpees
20 Meter Prolwer Push Low Bar 90M/50W (back to original spot)
Max Rep Deadlifts 225M/135W – amount of reps = Score
Rest 3 minutes between rounds
Accessory Movements
3 x 100 Meter Backwards Sled Drags 135M/90W
3 x 10 – 12 reps Good Mornings w/rounded back
3 x 5 reps Heavy Barbell Row arched back
3 x 10 – 12 reps Stiff Legged Dead Lifts
100 reps Ab Mat Sit Ups for time
Cool Down
Stretching
Filed under: Main
5 Comments »
Thursday 1/19/2012
Warm Up
Mobility and Line Drills
Workout of the Day (WOD)
“Rowing Burpees”
30 Minute timed Workout
Row 1 minute for Calories
Rest 1 minute
***During the 1 minute rest perform as many lateral jumping burpees over the rower****
Score =amount of Calories + burpees.
Skill Work
Practice Kipping or Butterfly Pull Ups
Cool Down
Stretching and Rolling
Filed under: Main
9 Comments »
Wednesday 1/18/2012
Warm Up
Shoulder Mobility
5-3-1 Strength Workout (15 min time cap)
Strict Shoulder Press
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
***After Strength Workout chose either CrossFit or Accessory Movements (NOT BOTH)
CrossFit
12 Minute AMRAP
10 Snatch (anyhow) 135M/95W
5 Handstand Push Ups or 25 Push Ups
Accessory Movements
3 x 10 reps Close Grip Bench Press
3 x 5 reps Power Snatch from Hanging Position
4 Attempts Max Rep Strict Chin Ups
3 x 10 – 12 reps Glute Ham Sit ups
3 x 40 yard Dash @ 80% (rest 1 minute between each)
Cool Down
Stretching
Filed under: Main
1 Comment »
