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
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.
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
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
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
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
I compiled a list of great websites you might want to bookmark which are great reference guides to help you stay creative with your paleo menu along with educate you.
#1. Paleo Food .com
#6. Paleo Plan. com
#8. Live Primal .com (92 page cookbook)
#10. Paleo n u. com
#12. Raw Paleo Diet. com
#13. Primal Toad. com
#14. Whole 9 Life. com
#15. Maria Nutrition. com
#16. Robb Wolf. com
Warm Up
Mobility and Line Drills
Workout of the Day (WOD)
4 Rounds for time
In 5 Minutes complete the following
Row 500 Meters
Run 400 Meters
Max Rep Double Unders
rest 5 minutes
****Double Unders = Score****
Cool Down
Stretching
Jaime Gold and Coach Jesus during our Olympic Weightlifting Session
Warm Up (10 min time cap)
Hip Mobility and Line Drills
5-3-1 Strength Workout (15 min time cap)
Front Squat or Back Squat
3 Reps @ 70 % of your “Working” 1 rep max
3 Reps @ 80 %
3 Reps or as many as possible @ 90%
After Strength Workout chose either CrossFit or Accessory Movements (NOT BOTH)
CrossFit if you are working on Endurance and Skills
Accessory if you want to focus on Strength
CrossFit Workout (30 min time cap)
“Paul”
5 Rounds for time:
50 Double Unders
35 Knee to Elbows
20 Yard Overhead Walk 185M/135W
or
Accessory Movements / Westside Barbell
3 x 100 Meter Forward Sled Pulls 135M/90W
3 x 50 Meter Walk Lunge
4 Attempts Max Height Box Jumps
3 x 10-12 reps Back Extensions
100 reps of any Ab Movement / Standing preferred
Cool Down
Stretching
Ice Monster 2012 final standings are as follows. Congrats to all our athletes who competed who represented The Playground Gym both Eastside and Westside.
Beginners Women Dana Hook 2nd place, Tyler Rassas 11th place.
Intermediate Womens Brigid Katherine Kane 1st place, Beata Jeziorska 3rd place, Dana Anglin 4th place, Dena ‘Nash’ Wells 6th place, Amy Chatfield 7th place, Christina Maragh 9th place, Allison Haney 12th place, Kristen Borst 14th place
Masters Women Gigi Lobo-Dennis 2nd place
Rx Womens Jaime Gold 1st place
Beginners Men Billy Gotti 6th place, Billy DeMaio 8th place
Intermediate Mens Josh Smith 23rd place
Masters Men Steven Bowser 4th place Jose Lopez 9th place
Rx Mens Jeff Hart 19th place
Great job everyone. We only grow stronger from here.
