Monday October 31st, 2011

3 sets:

10 back squat constant motion tough

AMRAP COVP (chin over vertical plane) chin ups 

Row 800 m @ 90%

rest walk 5 min b/t sets

Friday October 28th,2011

Friday's class we will be doing "Jackie"

Reminder no class this Saturday


For the weekend complete the following workout
AMRAP in 20 minutes
Run 400m
20 push-ups

scale to 10 push-ups per round if you cannot complete 20 unbroken push ups when fresh.

Thursday, October 27th, 2011

"Jackie"
For time:
1k row
50 Thrusters
30 Pullups

Wednesday October 26th, 2011

Complete as fast as possible and post time and scaling to comments

20 GHD sit ups

50 KBS - 55 lbs/ 35 lbs

20 burpees with jump onto 2" plate

20 GHD sit ups

35 KBS 55 lbs/ 35 lbs

20 burpees with jump onto 2" plate

20 GHD sit ups

20 KBS 55 lbs / 35 lbs

20 burpees with jump onto 2" plate

Tuesday October 25th, 2011

3 sets:

Press 3 tough reps - add weight per set

AMRAP strict chin ups

Row 250 m @ 80% effort @ sub max pace

rest 2 min

+

3 sets:

Push Press 3 tough reps - add weight per set

AMRAP strict chin ups

Row 250 m @ 80% paced effort

rest 2 min

+

180 sec FLR on floor or rings. 

Monday October 24th, 2011

A1. front squat - 5 reps with no pause at top or bottom; rest 20 sec

A2. AMRAP HSPU in 90 sec; rest 3 min x 4

B. Row sprints - 20 sec @ max effort; rest 1:40 x 5 - focus on leg drive and turnover!

C. Toes to bar - 15 x 4; rest 1 min

scaling for HSPU and toes to bar will be given by coach.  

We are setting up individual consultations for all our group class clients. We will be holding them before and after class for the next two weeks. Contact us by email or phone to set yours up.

Thursday October 20th,2011

Skill work:  work on a movement you want to get better at.  Pull-ups, Double Unders


Deadlift
Work up to a tough triple
Box Jump - work up to a tough single.


3 rounds for time
10 dead lift 185 # / 135#
15 box jumps 24"/20"


post deadlift triple weight, box jump height in inches and time to comments.  Note if weight or box jump height was scaled.

Wednesday, October 19th, 2011

5 sets:

2.2.2 tough Power Clean

Run 400 m @ 95%

rest walk 5 min b/t sets

Tuesday, October 18th, 2011

A. Row 500m - easy
B. Work up to a 1 rep max in Weighted Chin Up
C. 5 sets  of max reps of push up/5 sets of 3 reps bench press
D. Row 500m- easy


If you don't have strict chin ups, substitute accumulated 25 reps at most difficult progression.

Monday October 17th, 2011

for time:

100 walking lunges

50 wall balls

25 ring dips

50 wall balls

100 walking lunges

This will be scaled by a coach accordingly.   

Post time and scaling to comments. 

Saturday, October 15th, 2011

5 sets:

3 tough hang power clean

Row 400 m @ best 500 m row pace

rest walk 4-5 min per set

(add weight to HPC per set)

Pat's review of the OPTathlon competition.

http://ptscrossfit.blogspot.com/

post loads for HPC, and your 500m row times per set. 

Friday, October 14th, 2011

as many rounds in 15 minutes:

7 toes to bar

7 goblet squats - 1.5/1pd

27 double unders

Subs/Scaling will be made for double-unders and tows to bar if necessary. 

Reminder- There WILL be class this Saturday morning at 10 am. Make sure to secure yourself a spot!

Ron's Muscle Up, a huge accomplishment! 

Thursday, October 13th, 2011

5 sets
Amrap pushups
Rest 10 seconds
20 kbs tough but unbroken
Rest 2:30 btw sets

Scale up by using ring push-ups
Post pushups per round and weight used on kbs

Wednesday October 12th, 2011

A. back squat @ 40X1; 8,6,4,4; rest 3 min

B. mixed grip weighted chin ups @ 22X0; 2-3 x 4; rest 2 min

C. GHD sit ups x 10; rest 30 sec x 3.   scale up the reps or use Toes to Bar to scale up. 

post your loads for back squat, and weighted chins to comments.   if you can do 2-3 reps of pull-ups without bands then do so. 

 

Tuesday October 11th,2011

REST DAY TODAY or make up a missed workout. We are back to our regularly scheduled classes tomorrow evening.

Monday October 10th, 2011

warm up @ 80% effort
3 rds
10 walking lunges
10 push-ups
jog 200m varying speed and stride length


A sprint 20m rest 30s x 8

B sprint 40m rest 1min x6

C sprint 60m rest 2 min x 4

D side bridge 45s per side x 3 sets 15s rest between sets

Friday October 7th, 2011

A. clapping push-ups  15 reps x 3 sets     rest 2 mins between sets

B. broad jumps.     5 jumps.   rest 1 min between attempts. 

C.  3 rounds for time -   this is an all out sprint!!

10 burpees

30 sit-ups

Thursday, October 6th, 2011

Top priority workout for the week is the Testing workout from yesterday.  Please complete that and post times. Do this when you feel fresh before going onto the remaining workouts for the week. 




A. if you have a jump rope practice double unders for 10 mins.  If you are proficient at Double unders do 10 sets of 30s on and 30s off and record reps.


A. Run 400m @ 80% rest 4 mins.
B. Run 200 m @ 90%  rest 2 mins x 3
C. Run 400m @ 80%

Wednesday October 5th, 2011

Reminder the gym will be closed for the next week. We are attending some seminars to better our knowledge on strength and conditioning as we learn from some of the best in the business. 

Testing day! Compare to July 25th, 2011 This is why we keep workout log!


Please complete these tests and record your times. We will retest in late December and we will see improvement. This is your number one priority workout for this week.

Post your times! Email or text us if you are unsure how you should scale for these 


A. 100 push ups for time. Use perfect form and range of motion on each push up.
Scaling options are 75 and 50 pushups. If you can get over 20 on your first set do the 100


Rest 8 minutes 

B. 200 walking lunges for time. Knee grazes the ground on each rep. Stand up to full hip extension on each rep. 
Scaling options are 150 and 100 walking lunges for time.

Rest 8 minutes

C max situps in one minute. Shoulder blades touch the ground and come up and touch your ankles

Post times and reps to comments!!  Try to beat your previous time.  Let us know how you did!

Tuesday October 4th, 2011

A.  3 rounds for time:
Row 300 m
30 Sit-ups

Go hard on Part A.  This is short enough that you can really push. compete with yourself and compete with the gym to do your best.


B.  Back Extensions - 8-12 reps x 4 sets @3022, rest 90 seconds

C.   10-15 minutes ---work on the skill you most fear coming up during the Open WODS.  Hints: double unders, pull-ups. 


These can be done in any order today so if others are on the rower or GHD practice your skills first. 


Post to comments : time for A and the skill you practiced and how that practice went  

Monday October 2nd, 2011

As many rounds in 20 minutes:

5 Squat Cleans – 115/65# ----should be a weight that you can do unbroken for first round.
7 Burpees
9 KB Swings – heavy 




post rounds and reps completed to comments.  post weights used for squat clean and KB swings.