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