Tuesday October 1st, 2013

CoreFit:

3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
A2. Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
3 rounds for time of:
Dumbbell Thrusters x 12 reps
Pull-Ups x 12 reps
400 Meter run

CrossFit:

3 sets of:
A1. Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 60 seconds
A2. Shoulder Dislocates x 20 reps.
Rest 60 seconds
A3. band pull aparts x 15 reps.

Rest 60 seconds

+
4 rounds for time of:
155/85 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
400 Meter Run
*Barbells taken from the ground

Notes for today's workout: 

oh you don't like Bulgarian Split Squats?  Good because they don't like you. Now onto why we do them. Because they put gobs of hair on your chest. But also they tone. 

But seriously, you want to improve your squat, which will improve your clean and jerk? Balance out your legs. The BSS is the best single exercise for balance, coordination and single leg loading. Until you can do 8 reps at tempo with 1/3 your bodyweight in each hand you may be leaving pounds on the table in your back squat because you simply aren't balanced in leg strength. Being balanced in leg strength can help prevent lower body injuries and back pain. Now go do them hard and heavy WHILE maintaining the tempo and for god's sake don't whine. Embrace the challenge. 

Monday September 30th, 2013

CoreFit:

4 sets of:
A1. Dumbbell Push Press 8-10 reps
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Pull-Ups x 5-7 reps @ 2111-  least assistance possible
Rest 45 seconds

+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

CrossFit:

Four sets of:
A1. Weighted Ring Dips x 4-5 reps
Rest 2 minutes
A2. Clean Deadlifts x 3 reps
(perform these with PERFECT mechanics as if you were cleaning the weight– chest up, weight balanced over mid-foot, then accelerate through the middle) Do not use more than 110% of max clean. We want to work positions here
Rest 2 minutes

+
5 sets for max calories/reps of:
30 seconds of Rowing or Airdyne(for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

*if pulling muscles are still fatigued from Fall Brawl hop on that Airdyne!*

Saturday September 28th, 2013

Reminder there is no class today as we have the FALL BRAWL!

For those out of town or not competing


A.
For time:
Run 400m
    20 burpees
    Run 400m

rest 15 minutes actively.
+

12 minute AMRAP
15 squats
run 12m
15 sit-ups

workout is complete if you achieve 10 rounds.

Friday September 27th, 2013

CoreFit:

Three sets of:
A1. Deadlift x 6-8 reps
Rest 45 seconds
A2. Push-Ups x 10-15 reps
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
15 Kettlebell Swings - moderate

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Ring Rows
10 Box Jumps (24″/18″)

CrossFit:

Four sets of:
A1. Deadlift x 4-6 reps
Rest 2 minutes
A2. Handstand Push-Ups x Max Reps
Rest 2 minutes

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings 55#/35#

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/18″)

Thursday September 26th, 2013

CoreFit:

A.
3 sets of:
Waiter's Walk x 50m.  25m/per arm.
Rest 45 seconds
Lateral Lunge x 8-10 reps each leg @ 3011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
Against a 3 minute running clock, complete as many rounds and reps as possible of:
6 Push-Ups
9 Air Squats
12 Kettlebell Swings
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended

CrossFit:

A. build to a 1RM Clean and Jerk in 20 minutes. 

+

Fall Brawl WOD 3!


Competition Prep:
A Clean and Jerk up to 80% of 1RM.  Focus on technique and speed.

B. 15 wall balls
      5 toes to bar
rest 1 minute x 2

C. Deadlift 2 reps at 50% of 1RM.   rest 45s x 5.

D. 10 burpees as fast as possible
rest 1 minute x 3.

Wednesday September 25th, 2013

CoreFit and CrossFit:

A. make up squat work or press work from earlier in the week. 

  

If you have attended both days this week. 

A1. DB Bulgarian Split Squat @ 30X1 x 8-12 reps

Rest 60 seconds

A2. Pull-ups 6-8 reps.  

Rest 60 seconds

Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets


For those competing:

A. build to 80% OR LESS of your max clean and jerk. Emphasize form. If it feels good, perfect leave it there. If it feels terrible, keep it light and sort out form.


B. for time:
30 wall balls
15 toes to bar

+
C.

Run 400m
rest 60s
Run 400m

Tuesday September 24th, 2013

Tentative Schedule for the Fall Brawl:
8-830.  Check in.  Get scorecards and t-shirts.
830-840- movement standards for WOD 1 and WOD 2.
840- 900 - warm up WOD 1
900-930- WOD 1 part 1
930-1000 WOD 1 part 2

1030 WOD 2,  heat 1 - scaled women at Binghamton University track
1045 WOD 2,  heat 2 - scaled men
1100 WOD 2,  heat 3 Rx'd women
1115 WOD 2,  heat 4  Rx'd men

break or make up  1130-1230

1230 WOD 3   heat 1
1250 WOD 3   heat 2
110 WOD 3     heat 3

150 final WOD heat 1   Rx'd women
210 final WOD heat 2   Rx'd men


CoreFit:

3 sets of:it
A1. Back Squat x 8-10 reps @ 3011 --adhere to the tempo. This is half the battle!
Rest 45 seconds
A2.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
A3. Ring Row x 8-10 reps
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

CrossFit:

Four sets of:
A. Back Squat x 4-6 reps
Rest 3 minutes

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 calories

for those competing Saturday 

A. Back Squat with chains   3-3-3.  Focus is on speed up. Build per set. Only last set tough. 

+

complete conditioning but for a 8 minute AMRAP. 

+

stretch and cool down. 

Monday September 23rd, 2013

Tonight's class will be held at our new John St. Binghamton location. Parking is on the street or in a parking lot just across the street on Conklin Ave. 

CoreFit:

A.
Four sets of:
A1. Single-Arm Press x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 750 Meters
Airdyne 50 calories

CrossFit:
4 sets: 

A.  Press x 5 reps.
+

3 sets:
12 thrusters 95#/65#
12 burpees
rest 3 minutes

Saturday September 21st, 2013

CoreFit and Crossfit:

Three sets for max reps of:

60 seconds of Wall Ball Shots
60 seconds of double unders
60 seconds of 115/75 lb. Power Clean
60 seconds of 24″/18″ Box Jump- step down
60 seconds of Burpees- no jump at top.

60 seconds of Rest

Friday September 20th, 2013

Class will start at 6:15 on Friday.  You can still come at 6 and warm up but the coached portion will not start until 6:15. 

CoreFit and CrossFit:

4 sets of:
In five minutes, row 500/400 meters or Airdyne 35/28 calories, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings - moderate
10/8 Push-Ups
Rest 5 minutes between sets.

Thursday September 19th, 2013

CoreFit:

Three sets of:
A1. Front Squats x 8-10 reps @ 3011
Rest 45 seconds
A2. Pull-Ups x 5-7 reps @ 2111
(use an appropriate weight or modification for this rep range)
Rest 45 seconds
A3. Hollow Rock/Hold x 30-45 seconds
Rest 45 seconds

+

4 sets of:
Ball Slams x 30 seconds
Rest 30 seconds
Mountain Climbers x 30 seconds
Rest 30 seconds

CrossFit:

3 sets of:
A1. Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
A2. Weighted Ring Pull-Up x 2-3 reps
Rest 2 minutes

+

3 rounds for time of:
115/75 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
400 Meter Run

Wednesday September 18th, 2013

CoreFit:

4 sets of:
A1. Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
A2. Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete four sets each of:
Row 250 Meters or Airdyne 20 calories
25 Kettlebell Swings - moderate. try to choose a weight you can do unbroken. 

CrossFit:

A.
Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

+

Three rounds for time of:
245/135 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Tuesday September 17th, 2013

CoreFit:

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Waiter's walk 25m per arm.
Rest 45 seconds
A3. DB Russian Step-Up x 10 reps each leg
Rest 45 seconds

+

Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Ground to Overhead x 10 reps
100 Meter Run ---shuttle length of driveway and back. 

CrossFit:

Five sets of:
A. Hang Snatch x 3 reps ---full squat
Rest 2-3 minutes

+

Every minute, on the minute, for 10 minutes, complete:
115/75 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Monday September 16th, 2013

CoreFit:
3 sets of:
A1. Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+
4 sets of 3-minute sprints of:
“Cindy”
5 Pull-Ups - least assistance
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

work efficiency here. Good quality for all reps. 

CrossFit:

3 sets of:
A1. Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

+

4 sets of 3-minute sprints of:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Saturday September 14th, 2013

In teams of 3, complete 5 rounds for time of:
Row 1000 Meters
90 Double-Unders - sub tuck jumps for beginners
60 Power Cleans (95/65 lbs) - sub KBS for beginners
45 Box Jumps - sub step-ups for beginners

1 team member working at a time. short warm-up then get to it as its a long one! Try to minimize transition times by communicating with your team and constantly having someone working.

Friday September 13th, 2013

There will be a competitors workout Saturday at 9 am.  Please let us know if you plan on attending

CoreFit:

4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Partnered Leg Toss x 15-20 reps
Rest 45 seconds

+
3 sets for max reps of:
45 seconds of Kettlebell Swings - moderate.  1st set should be 20-25 reps unbroken.
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press -  moderate. 75/45 is suggestion for many.
15 seconds or Rest

Score is total reps at end of 3 sets. Keep a running tally of reps. 

CrossFit:

4 sets of:
A1. Deadlift x 4-6 reps @ 3111
(open palms at bottom)
Rest 20 seconds
A2. Handstand Push-Ups x Max Reps.  Practice kicking up.
Rest 3 minutes

+

3 sets for max reps of:
45 seconds of Kettlebell Swings (70/45 lbs)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

Thursday September 12th, 2013

CoreFit

3 sets of:
A1. Dumbbell Shoulder Press x 8-10 reps
Rest 60 seconds
A2. Pull-Ups x 3-5 reps -  least assistance possible.
Rest 60 seconds
A3. Jump Rope x 60 seconds -  work double unders if it is a goal.
Rest 60 seconds

+
2 rounds for time of:
500 Meter Row
Barbell Thrusters x 25 reps -  moderate weight.
Pull-Ups x 15 reps

CrossFit: 

Less chatting, more working out. Get to the Prowler sprints by 6:35. Get to the sand bag shouldering by 6:25.

A. Shoulder Press
Rest 2 minutes between sets
(use this time effectively to work on hip mobility and to loosen legs up for conditioning.
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+

Sandbag shouldering (clean from ground to shoulder)
10 continuos reps
rest 1 minute x 4.  (2 per shouder)

+
Prowler Push ALL OUT with ~ bodyweight added
20s ALL OUT
Rest 3:40 x 5.

Runs in side yard or street

Wednesday September 11th, 2013

CoreFit:

4 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Hollow Rocks/Hollow Holds x 30-45 seconds
Rest 45 seconds

+
3 rounds for time of:
Man-Makers x 10 reps  ---moderate.  20# or 15# / 10# or 8# / h
400 Meter Run

CrossFit:

6 sets of:
A. Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor) Full squat for both reps. Perfect time to perfect efficiency in the movement. When you can squat clean more than you can power clean you are becoming adequate in the lifts.

+
3 rounds for time of:
Man-Makers x 10 reps   - 30# or 25#/ 15# or 10# per hand.     Yes it will be hard. Don't be afraid to do hard things.
400 Meter Run

share a set of DB's with someone and stagger start. 

Man Maker : 

– db’s held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db’s, bring db’s back to sides and repeat sequence

Tuesday September 10th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Side Planks x 45 seconds each side
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
DB Thrusters 15#/10# per hand
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

CrossFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 3011 ---if you hit upper end of rep scheme at the tempo raise the weight.
Rest 2 minutes
A2. Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
Wall Ball x 10 reps (20/14 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

Monday September 9th, 2013

CoreFit
A. Build to a tough single in the Clean and Jerk. No press outs or poor form.

B. Use 80% of A and complete 1 rep every 2 minutes for 10 minutes (5 sets)

C. with a partner of equal running ability complete
2400m run
done in 400m increments each partner completes 1200 total meters. 1 partner working at a time

CrossFit:

A. Split or Push Jerk - build to a tough single (not a 1RM) in 15 minutes.  No fails.

B. Use 80% of A and complete 1 rep every 2 minutes for 10 minutes (5 sets). This is where we work technique and try and work out inefficient movement.

C.   with a partner of equal running ability complete

2400m run

done in 400m increments each partner completes 1200 total meters. 1 partner working at a time



A note to our members if you can not do pull-ups but wish to, you MUST get in pull-up reps every week. Shoot for 100 reps this week in total.  The days we will be doing pull-ups this week will be on Tuesday and Thursday. If you aren't coming those days get them in on the other days! 

Saturday September 7th, 2013

CoreFit and CrossFit:

Teams of 2
one working at a time :

Row 2k (500m at a time)
60 KB or DB snatches  55 lbs / 35 lbs.  alternate sets of 10 (5 per arm)
50 ring dips (sub dips or push-ups)
40 burpees (sets of 10)
30 toes to bar
Airdyne 200/ 120 calories

Friday September 6th, 2013

CoreFit : 

4 sets of:
A1. Back Squat x 3-5 reps @ 3011  ---utilize Goblet squat for 8-10 reps for beginners.
Rest 45 seconds
Pull-Ups x 5-7 reps @ 2111
(weight as heavy as possible for rep range)
Rest 45 seconds
Russian Step-Up x 8-10 reps each leg
Rest 45 seconds

B.
4 rounds for time of:
Row 250 Meters
Farmer’s Carry length of driveway and back.

CrossFit:

5 sets of:
A1. Back Squat
Rest 2 minutes
A2. Strict Pull-Ups x Max Reps
Rest 2 minutes

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

+

one set for max reps of unbroken wall balls. Set is terminated when ball hits the ground or you stop and pause at any point. If you miss target don't count rep but you can continue the set. Can you get 50? 75? 100? 

Thursday September 5th, 2013

CoreFit:

4 sets of:
A1. Single-Arm Press (Kettlebell or Dumbbell) x 6-8 reps each arm
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+

In teams of two, partners will alternate rounds to complete 7 rounds each of:
Push Press x 7 reps - moderate to heavy. Should be done unbroken.
Hanging Leg Raises x 7 reps  (stay controlled and minimal sway. 

CrossFit:

5 sets of:
A. Shoulder Press x 2-3 reps
Rest 2-3 minutes

+
In teams of two, partners will alternate rounds to complete 7 rounds each of:
115/75 lb Push Press x 7 reps
Toes to Bar x 7 reps

Wednesday September 4th, 2013

CoreFit and CrossFit:

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
100 Meter Run - shuttle run length of driveway.

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/18″) x 10 reps

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
10 calories on Airdyne

Rest exactly 5 minutes, and then:

Complete as many rounds and reps as possible in 5 minutes of:
5 pull-ups
Box Jumps (24″/18″) x 10 reps

Mountain Climbers x 20 reps

Tuesday September 3rd, 2013

CoreFit:

Three sets of:
A1. GH Raises x 6-8 reps @ 2020
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

+

Five sets of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds

CrossFit:

A.
5 sets of:
Snatch x 1.1.1  ---squat snatch. ride it down until full squat if you receive it high.
(rest 10 seconds between singles) Keep it moderate unless you are hitting reps with perfect form.  FORM first, load second today.
Rest 2 minutes

+
Complete as many rounds and reps as possible in 10 minutes of:
5 Handstand Push-Ups --sub barbell push press.
10 Pull-Ups
15 Kettlebell Swings 70# / 35#.     use 55# KB or DB as well.

Monday September 2nd, 2013

CoreFit:

Four sets of:
A1. Front Squats x 8-10 reps @ 30X1   ---try to use more weight than on August 20th
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

+
3 rounds for time of:
Squats x 25 reps
400 Meter Run

CrossFit:

4 sets of:
A1. Front Squats x 4-5 reps @ 41X1.  NOTE THE TEMPO. THESE WILL BE HARD, but they will help with your recovery from a squat clean. Start light and build once you have tempo down. First set will feel awkward. 

Rest 2 minutes
A2. Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

+
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups - no snaking on push-ups.
Row 500 Meters