Wednesday October 2nd, 2013

CoreFit:

4 sets of:
A1. DB or KB snatch x 5 reps/ arm
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 60 seconds

+
Complete as many rounds and reps as possible in 8 minutes of:
3 Man-Makers
6 Broad Jumps
9 Sit-Ups

Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.

CrossFit:

4 sets of:
A1. Hang Power Snatch x 3 reps.   SPEED UNDER!
Rest 60 seconds
A2. Kettlebell Swings x 25 reps
Rest 2 minutes

+
3 rounds for time of:
Power Clean x 10 reps (135/85 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

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