Wednesday February 29th, 2012

Morning class is cancelled due to inclement weather




A. Close Grip Bench Press, 10.8.6.4.2, rest 2:00 minutes between sets


B. AMRAP 10 Minutes of:
10 Hang Squat Cleans @ 95/65
20 Lateral Barbell Hops




If you can't make the evening class and want to get in a scheduled workout go for this:


A. Clapping Push-ups    20,16,12,8,4.    rest 2:00 minutes between sets


B:  AMRAP 10 minutes of 
10 squat jumps
15 sit-ups
20 lateral hops over small object

Tuesday February 28th, 2012

A. Press, two reps on the minute x 7 minutes, choose a tough weight and stay at that weight

B. For Time
30 Box Jumps
15 Kettlebell Swings
20 Box Jumps
15 Kettlebell Swings
10 Box Jumps
15 Kettlebell Swings

C. Row @ 80% x 1 Minute x 3 Minutes Rest x 3 Sets

Monday, February 27th, 2012

A.  work up to a heavy triple in deadlift quickly. NOT A PR.

B.  For time:
 1k row
 50 Wallballs 20#/14# to 10'
 1k row

rest and recover fully.

C.  DU practice for 4 mins.   80% effort.

Friday February 24th,2012

A. push press @ 13X2; 2-3 x 3; rest 3 min

B. CTB chin ups x 10 fast; rest 2 min x 3

C. Row 400m @ 90% effort. 

D. 1 min burpees at 7 min amrap pace.  

or REST UP FOR SATURDAY

We will see everyone Saturday for the first Open workout. Remember we will have a brunch afterwords so if you can stay that would be great.  There will be lots of cars so lets get as many cars in the driveways as we can. 

Thursday February 23rd, 2012

for those competing in the Open or that trained with us Tuesday:

A. push press @ 13X2; 2-3 x 3; rest 3 min

B. CTB chin ups x 10 fast; rest 2 min x 3

C. Run 400 m @ 90% after good warm up

Beginner's Wod: 

for those not competing in the Crossfit Opens or whose top goal at this time is not related to Open performance:

A. KB swings 10 reps x 2 sets.  Feel out a weight for part D below.  Coach will assist.

B. Front Squat tutorial.   5 reps x 2 sets.  light weight, perfect form.  feel out a weight for part D. 

C. row 40s@ 80% effort   rest 3 mins x 2.    

D.   3 rounds for time

     6 front squats -  light weight 

    12 Kettlebell swings.  - light weight

     Row 300 m

Wednesday February 22nd, 2012

A. For Reps @ 90% effort
5 Minute AMRAP of:
5 DB Thrusters
5 Pull-Ups

Rest 5:00 Minutes


4 Minute AMRAP of:
50 Meter shuttle run (25m out and back)
5  Burpees


Rest 4:00 Minutes


3 Minute AMRAP of:
Row for Meters


Rest 3:00 Minutes


2 Minute AMRAP of:
Max Box Jumps @ 24/20


Rest 2:00 Minutes


1 Minute AMRAP of:
Max GHD Sit-Ups

Tuesday February 21st, 2012

A. Clean Grip Deadlift, 8.6.4.2, rest 2:00 minutes between sets

B. Touch N Go Push Press @ 115/75 x 4 sets AMRAP, rest 2:00 minutes between sets

C. AMRAP 7 Minutes of:
8 Russian KB Swings
8 Burpees

Monday February 20th, 2012

Run 400 m
Rest 2:00 Minutes
1 Round @ 90% of:
25 SDLHP
15 Box Jumps
Rest 2:00 Minutes
Run 400 m @ 95%
Rest 2:00 Minutes
1 Round @ 90%
25 SDLHP
15 Box Jumps
Rest 2:00 Minutes
Run 400 m 

Saturday February 18th, 2012

A. Build to a tough single in the Front Squat

B. For Time of the following

30  thrusters  95/65  or appropriate scaling

10 Kettlebell Swings  55/35  or appropriate scaling

20 thrusters

20 Swings

10 thrusters

30 Kettlebell Swings

Matt doing a strict pull-up with 60 lbs added.   Up from 15 lbs added 1 year ago! 

Leslie with a weighted pull-up of 55 lbs added!!   Up from 45 lbs. 




A quick note about Leslie and Matt.  They are two of our most consistent clients.  This consistency and effort have lead to them reaching many of the goals they have set for themselves as well as setting PR's in a variety of lifts, movements and energy systems.  A congratulations is in order for them, not just for setting PR's but for being excellent examples of commitment and dedication. It has been a pleasure watching both of them grow as athletes in the past 15 months. 

Friday, February 17th, 2012

A. Work up to a max weighted pull-up in 10 minutes.

B. For Time :
15 Hang Power Cleans @ 115/80, 95/65, 75/50
30 Burpees
15 Hang Power Cleans @ 115/80, 95/65, 75/50

C.  Max Double Unders x 3:00 Minutes


Post load for part A, time for part B and reps for part C to comments. 

Wednesday February 15th, 2012

AMRAP 15 Minutes of:
6 Push Press @ lightweight
9 KB or DB Swings @ moderate weight
12 Sit-Ups


Prepare in your warm-up as if this is the first workout in a competition and you wan to smash it.  That means get your yourself loose enough to do the movements no problem and think about how to best achieve the most reps in this workouts. 

Tuesday February 14th, 2012

15-12-9 of:
Thrusters @ 95/65
Burpees

Rest 12-15 mins and then

15-12-9 of:
Sumo Dead High Pull @ 95/65
Burpees

A. 3 Position Power Clean x 4 sets, rest 2:00 minutes


Notes:  First will be power clean from mid hang, second from just above knee cap, 3rd from the ground.  This teaches and trains technique. Think about moving the weight with your legs and hip extension.  A video is posted below.   This lifter takes the barbell from the ground first because he is technically proficient. We will work in the opposite order. 

B. Hang Power Cleans x 10 reps x 3 sets, rest 1:00 minute between sets- Choose a tough weight- No stopping, touch n go from thighs



C. High Bar Back Squat, 3 sets of 4-6 reps @ 3011, Compare to January 25th, 2012

Add weight to last time !


D. AirDyne x 20 seconds x 4 sets x 1:45 rest .    Record cals.  This will be brutal but it's only 20s so push hard!



video of the 3 position power clean:
http://www.cathletics.com/exercises/exercise.php?exerciseID=166

Saturday February 11th, 2012

“Christine”
3 Rounds for time of:
Row 500 m
Deadlift x 12 @ bodweight for males and females
Box Jumps x 21 @ 20 inches


Post time to comments!!

Friday, February 10th, 2012

A. Work up to a tough 3 in OHS

B.

"Jeremy"
21-15-9
OHS 95/65
Burpees


POST TO COMMENTS :  Load for OHS and time to JEREMY

Thursday February 9th, 2012

All @ 90%:
2 Rounds of:
10 Sumo Dead High Pulls @ 95/65, 74/45
15 Kettlebell Swings
20 Box Jumps
*Rest 2:00 Minutes*
500 m Row
*Rest 2:00 Minutes*
25 Burpees
*Rest 2:00 Minutes*
2 Rounds of:
10 Sumo Dead High Pulls
15 Kettlebell Swings
20 Box Jumps

Wednesday February 8th, 2012

Practice a movement you wish to improve on during warm-up   : double unders, ring dips, HSPU, OHs etc.,


Complete the following in Ten Minutes:
Row 1600 m, with the remaing time, complete as many Wall Balls as possible with time left over after 1600 m Row.

Tuesday, February 7th, 2012

10 Rounds For Time of:
9 Burpees
6 Lateral Barbell Hops
3 Deadlifts @ 185/125, 125/85

Monday February 6th, 2012

A.  Find 1 Rep Max Clean

B. 6 Min AMRAP
7 Hand Release Push-Ups
14 walking lunges

rest 3 min

6 Min AMRAP
7 Pull-Ups
14 Weighted Box Step-Ups- Barbell in Back Squat Position(45 lbs)

Saturday February 4th, 2012

A. AMRAP 10 Minutes @ 80% of:
Thrusters x 10 @ light weight
Box Jumps x 10 @ low height
Row 150 m

*Rest 10:00 Minutes*

AMRAP 10 Minutes @ 80% of:
Push Press x 10 @ light weight
Kettlebell Swings x 10 @ lightweight
Double Unders x 20

Friday February 3rd, 2012

A. Deadlift @ 31×1 x 5 x5, rest 2:00 minutes
B. Bench Press @ 30×1, 5,4,3,2,1, rest 2:00 minutes
C. Row Sprints, 25 second max effort x 4 sets x 90 seconds rest
D. Handstand Skill Practice x 10 minutes

Thursday February 2nd, 2012

10 Rounds for time of:
4 Burpees
6 Power Cleans @ moderate weight
8 Wall Balls