Thursday August 1st, 2013

CoreFit:

4 sets :

A1. Strict Pull-ups  @ 20x1.   8-10 reps.  Rest 20s
A2. Double Under practice 45s.  Rest 2 minutes

+

4, 3-minute sets for max reps of:
Run 400m or Airdyne 35 calories.   Preference is to alternate per round.
Max reps- push-ups
Rest 3 minutes


CrossFit:

A. Gymnastic or skill work 15 minutes. Practice a goat or skill you want to improve. 

+

3 sets :

5-minute sets for max reps of:

Row 800 Meters
Muscle-Ups x Max Reps (if you don't have muscle-ups use CTB pull-ups)
Rest 5 minutes

If you do not have muscle-ups practice them during part A.

Wednesday July 31st, 2013

CoreFit:
4 sets of:
Push Press x 8-10 reps (barbell or dumbbell)
Rest 45 seconds
Single-Leg Hip Bridge x 20-30s
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+

4 sets for times of:
Renegade Rows x 5 reps
Mountain Climbers x 20 reps*
Run 200 Meters

Rest 2 minutes

*Each step counts as 1 rep

CrossFit:

5 sets of:
Push Press x 5 reps
Rest 2-3 minutes

+ 

For time:
15 x Deadlift (205/135 lb)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots

Tuesday July 30th, 2013

CoreFit : 

4 sets of:
A1. Deadlift x 4-6 reps @ 30X1
Rest 30 seconds
A2. Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 30 seconds
A3. Hollow Rocks x 20-30 seconds
Rest 30 seconds

+

4 minute AMRAP:
Kettlebell Swings x 10 reps
Pull-Ups x 5 reps---(sub Jumping pull-ups)

Rest exactly 4 minutes, and then . . .

4 minute AMRAP:
Box Jumps (step down)  x 10 reps
Push-Ups x 10 reps

CrossFit :

5 sets of:
Cleans x 1.1.1  ---squat cleans if feeling ok for it.
(rest 10 seconds between singles)
Rest 2-3 minutes

+

4 minute AMRAP :
Kettlebell Swings x 10 reps (70#/ 55#)
Pull-Ups x 10 reps

Rest 4 minutes, and then . . .

4 minute AMRAP of:
Box Jumps x 10 reps (24″/18″)
Hand-Release Push-Ups x 10 reps

Monday July 29th, 2013

CoreFit and CrossFit:

4 sets of:
A1. Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
A2. Weighted Strict Pull-Ups x 8-10 reps
Rest 60 seconds

+

Every minute, on the minute, for 10 minutes:
8 Thrusters (95/65 lbs) --weight will be scaled accordingly
4 Burpees

Saturday July 27th, 2013

CoreFit and CrossFit

Complete as many rounds and reps as possible in 6 minutes of:
135/95 lbs Power Cleans x 5 reps
Burpees Over the Barbell x 5 reps

Rest 4 minutes

Complete as many rounds and reps as possible in 6 minutes of:
Wall Ball Shots x 10 reps
Hand-Release Push-Ups x 10 reps

Rest 4 minutes

Complete as many calories as possible in 6 minutes of:
Row for Calories or Airdyne for calories

*For our beginner friends we will substitute 10 Kettlebell Swings for the 5 Power Cleans.

Friday July 26th, 2013

Reminder: there is no class on Friday morning. We are getting settled with baby Sarah.  We will have evening class Friday and will get back to our full schedule.  

CoreFit: 

3 sets of:
A1. Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm
Rest 45 seconds
A2. Partner GH Raise  6-8 reps  :http://www.youtube.com/watch?v=k71m-NMZE9k
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Man-Makers
6 Burpees
9 Box Jumps

CrossFit:

4 sets of:
A1. Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds
A2. GH Raises or RDL  6-8 reps. Add resistance to GH raise.
Rest 90 seconds

+

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/18″)

Thursday July 25th, 2013

Reminder we have Open gym at 9am tomorrow for those interested.

CoreFit:

4 sets of:
A1. Goblet Squats x 8-10 reps @ 3111
Rest 30 seconds
A2. waiter's walk 50m/ arm
Rest 30 seconds
A3. Ring Row x 10-12 reps @ 2111
Rest 30 seconds

+
4 rounds for time of:
Walking Lunges x 20 steps
hanging leg raises x 15 reps

CrossFit:

5 sets of:
Back Squat x 2-4 reps
Rest 2-3 minutes.  these should be heavy sets.

+

4 rounds for time of:
DB Walking Lunge x 20 steps
(55/35 lb Dumbbells or Kettlebells)
Toes to Bar x 15 reps

Wednesday July 24th, 2013

We will be having class at 6pm tonight. See you there!

Morning class is cancelled.  Baby on the way!

CoreFit:

5 sets of:
A1. Kettlebell Swings x 20 reps
Rest 45 seconds
A2. Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
A3. Double under practice x 45s
Rest 45 seconds

+

Max calories on Airdyne in 10 minutes.


CrossFit:

6 sets of:
A. Hang Snatch + Snatch   ----use full squat snatch.
Rest 2 minutes

+

5 rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps

Tuesday July 23rd, 2013

CoreFit

3 sets of:
A1. Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
A2. Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed)
Rest 45 seconds
A3. Leg raises  x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

+

5 rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps 45#/25#
200 Meter Run

CrossFit

4 sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

+
5 rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps 55#/35#
200 Meter Run

Monday July 22nd, 2013

both CoreFit and CrossFit

A. 12- 15 minutes skill work- double unders encouraged. HSPU or strict pull-ups for those not coming tomorrow.  Pistol practice for those that have doubt unders and HSPU down.

+

Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
Row 500 Meters, Airdyne Bike 30 calories, or Run 400 meters
25/20  Wall Ball Shots

Saturday July 20th, 2013

CoreFit and CrossFit

A. 15 minutes of skill work.  Work your weaknesses or your goals. 

+

5 rounds for time of:
7 Push Presses (135/95 lbs)
7 Back Squat (135/95 lbs)
400 Meter Run

Scaling of weights will be provided by a coach. 

Friday July 19th, 2013

CoreFit :
3 sets of:
A1. Deadlift x 6-8 reps @ 3111
Rest 60 seconds
A2. Push-Ups x 12-15 reps @ 2010
Rest 60 seconds

2 sets of:
B1. Russian Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
B2. Side Plank x 30-45 seconds each side
Rest 45 seconds

+

AMRAP in 8 minutes
Row 250 Meters
Dumbbell Thrusters x 10 reps - moderate weight

CrossFit:

A.
4 sets of:
A1. Clean Grip Deadlift x 5 reps   --use hook grip on lighter sets.
Rest 20 seconds
A2. Wall Climbs x 4 reps
Rest 3 minutes

+

For time:
3rft
10 hang power cleans - heavy
10 ring push-ups



Same weight for all cleans Use a power clean weight that is heavy. 175 , 155, 135  Women. 95,85,75

Thursday July 18th, 2013

CoreFit:
4 sets of:
A1. Turkish Get-up  3/arm
Rest 60 seconds
A2. Hanging leg raises  7-10 controlled reps.
Rest 90 seconds

+

Every minute, on the minute, for 10 minutes:
10 Alternating Reverse Lunges (add light DB if you can)
10 Sit-Ups

CrossFit:

4 sets of:
A1. Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
A2. L-Sit in rings - accumulate 10-20s
Rest 90 seconds

+

Every minute, on the minute, for 10 minutes:
Dumbbell Ground to Overhead x 5 reps - heavy
Double-Unders x Max Reps
(Score total number of double-unders performed.)


*If you have been following CrossFit and missed yesterday, I would like you to find a 1RM in CJ as part A. *

Wednesday July 17th, 2013

CoreFit:

4 sets of:
A1. Kettlebell Swings x 15-20 reps
Rest 45 seconds
A2. Partnered Leg Toss x 10-20 reps
Rest 45 seconds

B1 Lateral Lunge x 5-7 reps each leg
Rest 45 seconds
B2. Dumbbell Push Press x 10-12 reps
Rest 45 seconds


4 sets for time of:
Burpees x 10 reps
200 Meter Run
Rest 60 seconds

CrossFit:

A.
On a 20 minute timer  find today’s 1-RM Clean and Jerk.

+

For time:
500 Meter Row
50 Kettlebell Swings - moderate.
100 Air Squats
500 Meter Row

TuesdayJuly 16th, 2013

CoreFit:

A. Skill practice. 10-15 minutes.  Light technique work for Oly Lifts.  Double unders, strict pull-ups etc.

+

5 rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Hand-Release Push-Ups
60 seconds Box Jump - step down
60 seconds Rest

CrossFit:

5 rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump - step down
60 seconds Rest

Rest 10 minutes actively

300 double unders for time.   Cap at 10 minutes.  Note your time or score.


*CoreFit will spend the first half of class warming up and doing part A. Crossfit will spend the first half of class warming up doing the 5 rounds for reps portion.   This will allow for all athletes to use the short pull-up bars for the burpee pull-ups. 

Monday July 15th, 2013

CoreFit

3 sets of:
A1. Front Squat x 8-10 reps @ 3011
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2011
Rest 60 seconds

2 sets of:
B1. Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
B2. Romanian Deadlift x 8-10 reps @ 3010
Rest 45 seconds

+

Row 500m
rest 3 minutes
Row 500m

Score is total time for 2 rows.

CrossFit

3 sets of:
A1. Front Squat with chains  x 5-7 reps @ 30X1
Rest 90 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 90 seconds


Against a 3-minute running clock, complete:
50 calories Airdyne
125/85 lbs Ground to Overhead x Max reps

Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Saturday July 13th, 2013

CoreFit and CrossFit

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
24/18″ Box Jumps- step down x 6 reps
Push-Ups x 9 reps

*weight will be scale accordingly for all. 

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps

*ring rows for those without pull-ups

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Friday July 12th, 2013

CoreFit:

A. skills.  Spend 20 minutes working on one of the following :  pull-ups, dips, double unders, mobility.  Do not do a large volume of these movements, this is meant for deep practice.

Every four minutes, for a total of six sets, complete:
Goblet Squats x 15 reps
400 Meter Run

CrossFit:

A. skills.  Spend 20 minutes working on one of the following :  muscle-ups, HSPU, double unders, mobility. Do not do a large volume of these movements, this is meant for deep practice. 

+

Every four minutes, for a total of six sets, complete:

135/85 lb Front Squats x 10 reps
400 Meter Run

Weight must be taken from the ground – no racks.

Thursday July 11th, 2013

CoreFit



A. Tabata Push-ups.  Compare to April 2nd, 2013.    Rest 4 minutes
B. Tabata Sit-ups.  Rest 4 minutes

4 sets: 
C1. One Arm DB row  10-12 reps.  Rest 1 minute
C2. 20 unbroken squats.   Rest 1 minute

C. Row 1k @ 90%
    Rest 5 minutes
   Row 1k @ 90%   


CrossFit


A. Hang Power Clean-  build to a tough single fast. 

+

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 push-ups
15 squats.


Compare to September 3rd, 2012 or January 17th, 2013


This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards.   If you have pull-ups there will not be substitutions.

For those without pull-ups a coach will select your proper substitutions.

Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.

Wednesday July 10th, 2013

CoreFit:

4 sets of:
A1. Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010  or GH Raises 6-8 reps.
Rest 45 seconds
A3. Hanging legs raises 10-12 reps.
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete five rounds each of:
Burpees x 10 reps
Dumbbell Push Press x 20 reps
Mountain Climbers x 30 reps (each step counts as one rep)

CrossFit:

A. Take 15 minutes to find today’s 1-RM Push Press or 1-RM Jerk


For time:
Row 1000 Meters

followed immediately by…
3 rounds of:
95/65 lb Push Press x 10 Reps
24″/20″ Box Jumps x 15 reps

followed immediately by…
Toes to Bar x 40 Reps

Tuesday July 9th, 2013

An important note:  If you are working towards accomplishing a specific goal i.e., you want to get pull-ups or double unders etc., it MUST be part of your practice in warm-up each day.  It is not enough to wait for your specific weaknesses to be programmed in and then hit them. With work like pull-ups or double unders you almost can't do to much. So get the practice in daily.  Especially when you know you might only be getting to the gym a couple times during the week. 

CoreFit:

4 sets of:
A1. Alternating Reverse Lunges with Dumbbells x 10 reps each leg
Rest 45 seconds
A2. Ring Row x 10-12 reps @ 2111
Rest 45 seconds
A3. Ab Wheel Roll-Out x 6-8 reps @ 3011
Rest 45 seconds

+

10 minute AMRAP:
Push-Ups x 5 reps
Goblet Squats x 10 reps- moderate weight
Kettlebell Swings x 15 reps- same weight
Shuttle Run length of driveway and back.  Or if done in street 50m shuttle.

CrossFit:

4 sets of:
A1. Pistols x 4-6 reps each leg (note progression or weight used).  If Pistols are not a goal then do A1 from CoreFit.
Rest 90 seconds
A2. Single-Arm Row x 10-12 reps each arm
Rest 90 seconds

+

4 sets for times of:
Burpees x 10 reps
70/55 lb Kettlebell Swings x 15 reps   ---use Russian style swings if you can't get it overhead.
Double-Unders x 30 reps
Rest 90 seconds

If you don't have double unders, practice them. They aren't going to get better without it. 

Monday July 9th, 2013

An important note:  If you are working towards accomplishing a specific goal i.e., you want to get pull-ups or double unders etc., it MUST be part of your practice in warm-up each day.  It is not enough to wait for your specific weaknesses to be programmed in and then hit them. With work like pull-ups or double unders you almost can't do to much. So get the practice in daily.  Especially when you know you might only be getting to the gym a couple times during the week. 

CoreFit:

4 sets of:
A1. Deadlift x 3-5 reps @ 30X1
Rest 45 seconds
A2. Push-Ups x 10-12 reps @ 2010
Rest 45 seconds
A3. Dumbbell Push Press x 10-12 reps
Rest 45 seconds

+

4 rounds for time of:
Row 250/200 Meters
Wall Ball Shots x 20/ 15 rep

CrossFit:

Deadlift x 15 reps -  choose a weight you can do unbroken.
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

+

3 rounds for time of:
200 Meter run
135/85 lb Power Clean x 10 reps
Pull-Ups x 15 reps

Saturday July 6th, 2013

CoreFit and Crossfit

3 sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (55 lbs /35 lbs)
60 seconds of Box Jumps (24″/18″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

Most reps wins!   Be diligent with Range of Motion Standards. 

Friday July 5th, 2013

CoreFit: 

4 sets of:
A1. Back Squats x 4-6 reps @ 30X0
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 45 seconds

+

3 sets for times of:
Run 400 Meters
Man-Makers x 5 reps
Rest 90 seconds


CrossFit :

4 sets of:
A1. Back Squat x 3-4 reps @ 30X1
Rest 2 minutes
A2. Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

+
3 sets of:
Barbell Complex x 5 reps
Rest 2 minutes between sets

The Barbell Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Thursday July 4th, 2013

REMINDER: NO EVENING CLASS.  OPEN GYM at 9AM!


CoreFit : 

5 sets of:
Deadlift x 3-5 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Side plank x 30-45s per side.
Rest 60 seconds

+

For time:
500 Meter Row

not much time for pacing and strategy on a 500m row. Pull hard at the start and hang on. Should be just below sprint pace at beginning. 

CrossFit:

A. Quickly build to a heavy single in Snatch Grip Deadlift.  Quickly!   Sets might be . 3x 95, 2x 135, 1x 185, 1x 225, 1x 245, 1x 275, done. your SGDL will not be near your regular DL. Don't worry.

B.  Snatch
Take 15-20 minutes to build to a heavy single, not necessarily a 1 RM.

C. Power Snatch 3 TNG reps.  Rest 30s x 4.   Pick a weight you know you can handle for 3 quick, good looking snatches. 

+

for time:

500 Meter Row.   

Wednesday July 3rd, 2013

CoreFit and CrossFit:

 Make up missed strength work or work on skills.  Oly lifting, double unders, mobility, etc., 

Complete as many rounds and reps as possible in 7 minutes of:
A.

10 burpees
Shuttle Run length of driveway and back. (Rain sub is 10 calories on AD)

Rest 3 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 7 minutes of:
Kettlebell Swings x 15 reps
Push-Ups x 10 reps

Rest 3 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 7 minutes of:
Box Jumps x 15 reps---must step down
Pull-Ups x 10 reps-----scale to 6 perfect ring rows. 

*Your score at end of 3 workouts is total reps. Shuttle Run counts as 1 rep. Can anyone crack 350?  Think of this as 90% for each piece, otherwise with the 3 minutes rest you won't recover in time for 2nd and 3rd piece. 

Tuesday July 2nd, 2013

CoreFit:

4 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
A2. Partnered Leg Tosses x 10-15 reps
Rest 45 seconds

+

In teams of 2, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps

CrossFit: 

8 sets of:
Shoulder Press @ 20X1
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 2 minutes between each set. Use time to mobilize lower body.  RECORD PR.

+

4 rounds for time of:
Double-Unders x 50 reps
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps