Tuesday March 26, 2013

A. Power Clean x 1/ Push Press x 1/Push Jerk x 3;  rest 2 minutes x 5

+

7 rds:
1 DB Power Snatch heavy R
20 m R arm waiters carry - same DB
1 DB Power Snatch heavy L
20 m L arm waiters carry - same DB
30 sec forced rest

*20m is length of gym and back. *

+
3 sets;
weighted sit-ups x 10   -
ball slams x 15
rest 60 sec

Monday March 25th, 2013

A. Pull-ups  
CoreFit :  Ring Rows  4 sets x AMRAP.   Rest 2 minutes between.  Focus on scapular retraction. 
CrossFit:  AMRAP in 6 minutes. 1-5 CTB chin-ups


10 min @ 90%:
15 double unders
10 toes to bar / KTE / hanging leg raises
10 goblet squats.    55/35

(REST walk 5 min)

10 min @ 90% 
row 150 m
10/ 8 burpees
10/ 8 box jumps - 24/20" - step down

(REST walk 5 min)

10 min @ 90%:
15 calories on Airdyne 
10 KBS - moderate
10M/6 W hand release push ups  

Saturday March 23rd, 2013

CrossFit Open workout 13.3

AMRAP in 12 minutes
150 wall balls   20# to 10 ft/ 14# to 9 ft
90 double unders
30 muscle-ups

10am

Dave

Julie

Erik

Dorothy

 

10:20

Ryan

Pat

Sara

Ronnie

Tina

 

10:40

Nicole

Mandy

Jordan

Dan

Sal

 

11:00

Kim

Lisa

Josh

Ushee

 

Friday March 22nd, 2013

Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
push-ups x max reps
Rest 2 minutes between sets

If you have muscle-ups and plan on getting there on Saturday complete the following instead: 

Six sets of:
Against a 2 minute running clock, complete the following:
250m Row
muscle-ups x max reps - limit of 2 reps per set. 

Thursday March 21st, 2013

Open 13.3 Prep and Strategy Guide for CrossFit Binghamton athletes.

A. Wall ball practice-  15 minutes.  Use this time to practice wall balls and come up with a proficient strategy to maximize YOUR ability to get through the wall balls. Accuracy and form are key on wall balls.

DO NOT ACCUMULATE MORE THAN 60 reps.  This is just some practice to get a feel, not a run through.


B. Double Under practice - 15 minutes.   AD sprint for 10-15s then immediately into a some double unders.

+

10 sets
30s Airdyne or Row @ 90%
30s walk off Airdyne or Rower.



Strategy for CrossFit Binghamton Athletes

Every person is going to be tackling this differently.

For those that will struggle with the Rx'd weight of the Wall Ball and can not string many reps together your goal will to be grind through the reps and get as many as you can in the 12 minutes.

For those that are relatively new but can handle Wall Balls in groups of 10-15 or so, a good strategy might be to do 10-15 wall balls rest 15-20s and then do 10-15 more. The key to getting through this for most is to be consistent.

For those that feel they are decently proficient at wall balls and want to get through most or all of the double unders you want to think in terms of some bigger sets.  Maybe sets of 20-25 with short rests between.

If you are very proficient at wall balls and double unders AND can get muscle-ups while fatigued the game plan will need to be fairly aggressive from the start and should essentially consider doing the 150 wall balls @ 90-95% effort. Short rest and then complete your double unders.



*Check your "Karen" times from August 13th, 2012 or December 4th, 2012 to get a feel for where you might be*

Wednesday March 20th, 2012

To those that are wondering we will be getting back to the CoreFit and CrossFit style programming once the Opens are complete. For now the workouts will mostly be the same. 



A. Back Squat - build to a tough single in 12 mins

B. Back Squat 3 x 5 @ 85% of A ; rest 2 min



AMRAP in 8 minutes
10 pull-ups / ring rows
15 unbroken wall balls
30 double unders

Tuesday March 19th, 2013

Both CoreFit and Crossfit

A1. Close Grip Bench Press @ 30X0; 3-4 x 4; rest 10 sec

A2. Ring Rows @ 30X3; 6-10 x 4; rest 90 sec   (this tempo mean 3s down, 0s in bottom, explode up, 3s hold at the top with scapula retracted and pulling tight.

+

3 sets @ 100%:
10 burpees AFAP
Row 250 m
(rest 4 min actively b/t sets)

+

3 sets @ 100%
10 burpees AFAP
20 calories on Airdyne
(rest 4 min actively b/t sets)

Monday March 18th, 2013

Tonight's class is canceled due to the winter storm.  Stay safe and we'll see you tomorrow!

10 min AMRAP @90%
Airdyne 10 cals
15 sit ups
20 lunges
Rest 5 min
10 min AMRAP @90%
10 kbs - moderate weight
10 wall balls
15 ball slams
Rest 5 min

10 min AMRAP @90%
10 toes to bar/hanging leg raises
Row 15 cals
20 double unders

Saturday March 16th, 2013 Open workout 13.2

13.2

10 minute AMRAP

5 Push press 115#/75#

10 deadlift    115#/75#

15 box jumps 

Heats :

10:15

Dorothy

Kim

Shannon

Ushee

 10:30

Hannah

Mandy

Julie

Sal

Jon G

Erik

 10:45

Nicole

Mary

Ronnie

Jordan

Robert

 11:00

Tina

Emily

Ryan

Dave

Pat

Anthony

*Everyone please show up by 9:50 so we can brief everyone on the workout and have judges for our first heat. 

*Wear your best St. Patrick's Day outfit.  There will be prizes for best costume

* I have seen high scores on this workout from people using al different methods of getting on top of the box.  From step-up, step down to step down box jumps, to bounding box jumps.  Regardless of the method you do just keep moving. 

*Have fun!  

March 15th, 2013

CoreFit:

A. Push press; build to a tough single fast (not a 1rm)

B. 2 banded pull-ups, 2 banded dips for minute for 10 minutes

+

Airdyne sprint 15 seconds @100%

rest 2:15

x4

+

Mobility on glutes/hips/calves/ankles/quad

CrossFit :

(from OPT website)

A. Push press; build to a tough single fast (not a arm)

B. 2-4 muscle ups on the min for 10 min

+

Airdyne sprint 15 seconds @100%

rest 2:15

x4

+

Mobility on glutes/hips/calves/ankles/quad