Training November 1st, 2012

Kevin gets his first muscle-ups in only his fourth session and 2nd personal session at Crossfit Binghamton.  Congrats Kevin!

Double Under practice - 10 mins.   for those with double unders, unbroken sets of 30. 

10 minutes  @ 90% effort

5 toes-to-bar      (or ab variant)
10 kettlebell swings, moderate
15 air squats

6 minutes rest

10:00 @ 90% effort:

8 jump switch lunges
8 DB push presses, moderate
16 sit-ups

Wednesday, October 31st, 2012

A1. Power clean x 1. Front squat x2 Rest 2 minutes

A2. Ring dips Amrap -2. X 5 sets. Rest 2 minutes.

+
5 rounds for time
5 power cleans 135#/ 95
10 box jumps.
 
Today is the last day to register for The Fall Brawl!
Register here:  http://binghamtoncrossfit.com/CFB_Fall_Brawl.html

Training Tuesday October 30th, 2012

We are planning on having evening class today, unless the weather turns for the worse. Check back here, Facebook and twitter for any updates. 

A. Hang Power Snatch  x 3 / OHS x 1.   x 3 sets.  Rest 2-3 minutes between sets. 

+

4 sets @ best effort, move as quirky as possible with each movement:

30s AMRAP DB Clean and Press in 30 sec - 45#/h / 25#/h
30s AMRAP Box Jumps - 24"/18" in 30 sec
30s AMRAP KBS - 55#/35# in 30 sec
30s AMRAP Burpees in 30 sec

Rest 6 min between sets. 

Training October 29th, 2012

CLASS IS CANCELLED TONIGHT DUE TO THE PENDING STORM. DO THE TABATA MASH-UP AT HOME!

A1 High Bar Back Squat  5-5-5-5-5.  Rest 2 minutes

A2. Ring Rows-     AMRAP(-2) with perfect form.  tight core.

+

Tabata Mash-up

Jump Switch lunges
 anchored sit-ups



A1. High Bar Back Squat.    5-5-5-5-5.   Rest 2 minutes

A2. weighted pull-ups @ 20x1 5-5-5-5-5.  Rest 2 minutes

+

Tabata Mash-up

Jump switch lunges
sit-ups



Tabata mash will be 16 sets of 20s on 10s alternating between the 2 movements.

Training Saturday October 27th, 2012

Level 2 (Level 1 will be 8 mins on 4 mins off.)

27th

10 minutes @ 75%:

15 cals Airdyne

15 KBS - 55#

--5 min recovery

10 minutes @ 75%:

15 cals Airdyne

15 Box Jumps - 24"/18" - step down every rep

--5 min recovery

10 minutes @ 75%:

Row 200m

15 Wall Balls - 20#

--5 min recovery

10 minutes @ 75%:

Row 200m

15 GH Sit-ups

FUNDRAISING EVENT, FRIDAY OCTOBER 26TH, 2012

REMINDER: NO MORNING CLASS TODAY.

GYM WILL OPEN AT 530 PM AND WE WILL HAVE FIRST HEATS GOING AT 6PM. GET HERE AS EARLY AS YOU CAN/.

FUNDRAISING EVENT -  So far we have raised $820 for breast cancer awareness.  Let's get above $1000.

https://support.barbellsforboobs.org/fundraising/register-to-fundraise.aspx?org_frpid=11&ovr_s10=jt

BARBELLS FOR BOOBS
The workouts, Choose one of the following:

"Grace":  30 Clean and Jerks for time  135#/95#, or an appropriate scaling.

gym record:  2:56.

or

"Helen":  3 rounds for time
             400m
           21 KBS  55#/35#
           12 pull-ups

   gym record: 7:43.  

or
Helen meets Grace :      http://www.barbellsforboobs.org/helen-meets-grace/

THEN AFTERWORDS WE WILL STICK AROUND AND HAVE A POT-LUCK DINNER WITH SOME ADULT BEVERAGES.

Training Thursday October 25th, 2012

A. Jerk technique work.   Light loads be fast.

+

3 rounds for time

30 Wall balls
20 toes bar.

Training Wednesday October 24th, 2012

A1. Clean Grip Deadlift     3,3,3,3,3   Rest 2 minutes

A2. Ring Dips or Push-up variant (AMRAP -3) x 5 sets.  Rest 2 minutes

7 Rounds for time
7 CTB chin-ups -----chin-ups-----ring rows
14 squats



Barbells for Boobs  ---- This Friday 530- 7 and then a pot luck dinner and adult beverage afterwords!!!

You only have to do one workout.  Grace or Helen or Helen meets Grace.

Here is the info for the event:

https://support.barbellsforboobs.org/fundraising/register-to-fundraise.aspx?org_frpid=11&ovr_s10=jt

Find Crossfit Binghamton and join our team.

Training Tuesday October 23rd, 2012

A.  On a 10 minute timer build to a tough 3 in the Push Press.   HIP DRIVE!


5 sets at 100% effort

30s Hang Power Cleans- moderate
30s Burpees
30s Double Unders

Rest 6 minutes by walking/rowing/airdyne actively

Training Monday October 22, 2012

3 sets of:


A1. DB or BB Bulgarian Split Squat @ 30x0  8-12 reps.  add weight when possible, but ensure tempo is correct and range of motion is full.  Rest 1 minute between legs.

A2. Pull-ups  - CTB chin-ups    AMRAP (-2) up to 10 unbroken reps. Add weight if you can exceed 10 unbroken.    (level 1 use ring rows)


+
Level 1:

8 DB snatch (4/arm) -heavy but unbroken
8 Box Jumps 24"/18"   

rest 2 min x 5

Level 2:  8 reps -hang power snatch   -moderate load, fast turnover 
12 Box Jumps 24"/18"   
rest 2 min x 5

Team Workouts! Saturday October 20th, 2012

In teams of 3 with one member sprinting through one full round at a time

15 min AMRAP
10 Thrusters 45# /  10# DB/H
10 push-ups

rest 5 minutes

15 min AMRAP
5 Pull-ups
10 burpees

Friday October 19th, 2012

AM

Row 2k @ 90%
Rest 3 minutes x 3
looking for time to be 10-15% slower than 2k PB. Goal is same time per set




PM at Open Gym if you choose to come for both of wish for more technical strength work:



A. Hang Squat Clean. -  build to a tough double

B. 4 Hang Squat Cleans per minute for up to 10 minutes at 70% of A.

C. Airdyne sprints.  20s.  x 5 sets.  3 minutes rest between.

Training Thursday October 18th,2012

Level 1
A1. DB shoulder press.  alternating reps per arm.  6-8 reps. Rest 45s

A2. Partner leg tosses.  12-15 reps.                                     Rest 45s

+

7 minute AMRAP
7 Box Jumps
7 burpees
7 KB or DB swings


Level 2:

Press   3,2,2,1,1,1.  Rest 2-3 minutes between sets. Build for a 1 RM

+

7 minute AMRAP
7 Box Jumps
7 burpees
7 KB or DB Swings  - 55 lbs.

Wednesday October 17th, 2012

Level 1

3 sets

A1. Deadlift 6-8 reps @ 20x1.  Perfect form.   rest 45s

A2. DB Bench Press @ 20x1. Perfect form.  rest 45s

A3. Double Under practice 45s.             rest 45s

B.
6 sets
5 reps DB "no squat" man makers
Airdyne 25s @ 95% effort
Rest 3 minutes


Level 2

A. On 12 minute timer build to ~85% of your 1RM deadlift.  If you haven't tested deadlift build to a moderate single.  NO even close to 1RM attempts for those that have tested recently.

B. 6 sets
3 deadlifts @ your moderate single
12 box jumps
Airdyne 25s @ 90% effort
Rest 3 minutes

Tuesday October 16th, 2012

A. OH med ball toss.   Males use 14# ball.  Females use 8# ball.

B. On a 10 minute timer build to a max clean and jerk.

C. 8 Minute AMRAP
8 Thrusters  - 115#/65#
8 CTB chin-ups / COVP chin-ups
8 burpees over the bar.

*weights and chin-ups will be scaled as necessary.

Sunday October 14th,2012

Level 1 and Level 2

A.   3 Position Snatch x 5 sets.   Hi hang, mid hang, and below knee.  Work on form.

B.  If doing the OPTathlon Events :
Event 3 :
500m row for time
Rest 1:30
500m row for time:
Score is total time.

If done properly this will be plenty of conditioning for the evening.




If not doing the OPTathlon Events:
AMRAP @ 100% effort in 1:30 of
30s tuck jumps or double unders if you can do them consistently
30s sit-ups
30s Hang Power Snatch -light    or Level 1- DB hang snatch
rest 6 minutes x 4

Look at the rest period. DO NOT PACE THIS AT ALL. Get as many reps as you can in each interval.

OPTathlon Saturday October 13th,2012

complete events on your own : 

 Event 2: Standing Triple Jump 

 Event 6: 3k run. 7.5 laps on a track or 200m less than 2 miles. 

Event 2:

Standing Triple Jump

- The first phase is a hop from a stand still, which requires the athlete to take-off from a two-footed stand, split in mid air, and land on the preferred foot. The next phase is a long stretched step, landing on the opposite foot. The last phase is the jump, where the athlete lands on both feet: Allowed 3 attempts

- MUST stick 2-foot landing in order for it to count - i.e. both feet planted, meausre it taken from back of heel of foot furthest back

- feet sliding upon final land is considered a failed attempt

- falling forward is fine as long as feet remain in place for measure - i.e. tipping forward once landed

- falling backward will result in a measure taken from the point of your body furthest back towards take off area

- falling to the side is the same result as long as feet are solidly placed on ground for measure - i.e. no sand pit landing

Scoring:  Furthest distance in feet + inches achieved in best of the 3 attempts

Upcoming Schedule. OPTathlon for our members.

Our programming for the next few days until Tuesday will include the events involved in the OPTahtlon.  See the link below for standards on the movements:  http://optexperience.com/optathlon

Ideally if you can do all 6 events we would love it and love the data from these to help guide or program going forward.

Schedule
Friday- rest
Saturday  complete events on your own :  Event 2: Standing Triple Jump and Event 6: 3k run.
Sunday  :  Snatch work and practice (not part of OPTathlon)
                   Event 3 : for total time:  500m row.  Rest 90s.  500m row.   Damper at 5.
Monday: rest
Tuesday:    Event 5: OH Med ball toss
                  rest 7-10 minutes
                   Event 1:  10 minutes to establish a max clean and jerk .
                  rest 7-10 minutes
                  Event 4:   8 minute AMRAP
                                 8 Thrusters 115#/65#
                                 8 Pull-ups C2B/COVP
                                  8 burpees over barbell

Training Thursday October 11th, 2012

10 minutes - skill work.  Double Unders are the skill of the month so have at those!   If you have those mastered maybe some snatch technique work.

In teams of two with one person working at a time.

AMRAP in 10 minutes
5 pull-ups (or ring rows)
5 burpees

Rest 5 minutes

AMRAP in 10 minutes
Row 150 m
15 KB Swings - heavy- but able to do unbroken when fresh.

Training Wednesday October 10th, 2012

Level 1
4 sets
A1. Shoulder Press  6-8 reps    Rest 1 minute

A2. Ring Rows    8-10         Rest 2 minutes

5 Push Press- moderate

15s ALL OUT Airdyne Sprint.   -pedal your hardest from start to finish!

rest 2:40

Level 2

A1. Shoulder Press  2-4 reps.     Rest 2 minutes

A2. Weighted Pull-up  2-3        Rest 2 minutes.


+
5 sets:

5 Push Press - moderate to heavy
15s ALL OUT Airdyne Sprint.   -pedal your hardest from start to finish!
rest 2:40

Training Tuesday October 9th, 2012

5 sets:
A1. Walking Lunges with DB or BB on back.  20 steps @ 1010 tempo (Tempo is strict!).  Rest 60s

A2. side plank.   30-45s per side.    Rest 60s.

+

for time:
row 400m
30 front squat @ a heavy weight. - use a weight you can clean from the ground and can do 6-10 reps of. This will be hard, do not be a wuss and pick a light weight.
30 Box Jumps - high.    Men share a box and use between 28-36" if you can. Ladies 24"
row 400m

Training October 8th, 2012

Level 1.
A1. Clean Pull/ Power Clean    1.1 x 5 sets  rest 90s

A2. Push-ups   AMRAP(-1)  x 5 sets rest 90s

+

3 rounds for time
12 KBS
9 Push Press
6 burpees



A1. Power Clean / Hang Squat Clean     1.1  x 5 sets.  rest 2 minutes . Build per set but get 5 working sets in.   Dump bar after PC and then reset for HSC.

A2.  Ring Push-ups   AMRAP (-3) . Rest 2 minutes.

+

Fast and Furious DT

3 rounds for time:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

*If you cannot clean at least 205 on A1, use 75% of your highest A1. total. Make sure you are comfortable Push Jerking that weight as well. 


Post loads and times to comments!!

Training, October 6th, 2012

Team "Kelly" with a twist:

AMRAP in 30 minutes 

Run 400m

30 reps Box Jumps 

30 reps Wall Balls

In teams of 2 with one athlete working at a time, and working until completetion of the movement:

So Partner A runs 400m, Partner B does 30 box jumps, Partner A does 30 wall balls, Partner B runs 400m and so on for 30 minutes.  

If it is raining we will sub rowing for running. 

Training October 5th, 2012

Level 1

A1. Push-Up -   5-10 reps with perfect form @ 2111.   Rest 2 minutes

A2. Ring Rows @ 2111   5-10 good reps       Rest 2 minutes

3 sets
10 bench dips
10 banded pull-ups
15 sit-ups
15 squats
15 good mornings @ controlled pace

rest 3 mins between sets.



Level 2

A1. Bench Press @ 20x1   5,3,3,2,2  Rest 2 minutes

A2. Strict CTB chins  AMRAP (-2).   Use strict chins if you can't get CTB strict.

+
3 sets

10 ring dips
10 CTB chin-ups kipping
15 GHD sit-ups
15 squats
15 back extensions

rest 3 minutes between sets.


Check out the Fall Brawl right here at Crossfit Binghamton  :   http://binghamtoncrossfit.com/CFB_Fall_Brawl.html

Our first event this summer was a blast but we want more of our OWN members in this time!

Testing October 4th, 2012

A. In 10 minutes build to 3 RM in clean grip deadlift.

Rest completely and start to warm up for 2k row. 

  

B. 2k row for time.  Compare to August 12 and/or June 12th, 2012.    We will discuss pacing with everyone to set up for a PR.  For newbies we will discuss a strategy as well. 

If you have done both of these most recent 2k rows and don't feel like a PR is imminent, we will do 10 minutes for max cals on the Airdyne. 

Training Wednesday October 3rd, 2012

Level 1:

A. Hang Power Snatch / OHS   2.2   x 3 sets., rest as needed

B. Back Squat @ 30X0 4-6 x 5 ., Rest 4 mins. 

C. Weighted sit-ups or GHD sit-ups   10 reps/set x 5 ., rest 1 min.  


Level 2:

A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed


B. Back Squat @ 30X0; 2-3 x 5; rest 4 min


C. Toes to Bar - 10 reps/set x 5; rest 1 min

Training Tuesday October 2nd, 2012

15 minutes @ 80% effort

Run 200m

10 hang cleans @ moderate weight

7 burpees

rest 6 minutes

15 minutes @ 80% effort

Airdyne 15 calories

10 jump switch lunges

10 SA DB press  5/Arm, switch 5/Arm.