Saturday October 12th, 2013

In teams of two, complete as many rounds as possible in 30 minutes of:
"Partner Kelly"
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/14 lbs.)

Team members alternate movements. P1 runs 400m. P2 does 30 BJ. P1 does 30 WB. P2 runs 400m.  etc.,



CoreFit members will do
400 meter run
20 Box Jumps
20 wall balls

Friday October 11th, 2013

CoreFit:

A.
Four sets of:
A1. Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
A2. Goblet Squat x 8-10 reps @ 3010
Rest 45 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 300 Meters or Airdyne 25 calories
5 Man-Makers


CrossFit:

A.
Take 15 minutes to build to today’s 1-RM Push Press

+

Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

Thursday October 10th, 2013

CoreFit:

3 sets of:
A1. Front Squat x 8-10 reps @ 3011   --use goblet squat if still fine tuning mechanics.
Rest 60 seconds
A2. Pull-Ups x 5-7 reps @ 2111.  --use least assistance possible.
Rest 60 seconds

A3. Waiter's Walk 25m each arm .

Rest 60 seconds

+
5 rounds for time of:
10 Front Squats or Goblet Squats
10 Sit-Ups
10 Burpees

CrossFit:

3 sets of:
A. Front Squat x 5 reps

Rest 3 minutes

3 sets of 5.   Make them heavy! There is no stimulus if these are 3 sets of 5 at an easy weight.

+

For time:
30 Pull-Ups
20 Box Jumps (24″/18″)
10 Snatch (115/75 lbs)
20 Box Jumps (24″/18″)
30 Pull-Ups

Wednesday October 9th, 2013

CoreFit:

4 sets of:
A1. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A2. Single-Arm Dumbbell Floor Press x 6-8 reps each arm
Rest 45 seconds
A3. Double-Under Work x 45-60 seconds
Rest 45 seconds

+

Complete as many rounds and reps as possible in 12 minutes of:
 Kettlebell Swings x 15 reps - moderate
Wall Ball Shots x 10 reps

CrossFit:

5 sets of:
Hang Clean x 3 reps.  they don't need to be touch and go, but hang onto the bar for all 3 reps.
Rest 2-3 minutes

if it doesn't say power it means squat. focus on waiting to pull with arms and pulling self under fast. Learning to hang squat clean will have tremendous carry-over to cleans.

+

Complete as many rounds and reps as possible in 12 minutes of:
Kettlebell Swings x 15 reps - moderate.
Wall Ball Shots x 10 reps
200 Meter Run

Tuesday October 8th, 2013

CoreFit:

4 sets of:
A1. Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
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

+

Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run 

CrossFit:

5 sets of:
A1. Shoulder Press x 3 reps
Rest 90 seconds
A2. Shoulder Dislocates 10-15 reps. 

Rest 90 seconds

+

Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps

Monday October 7th, 2013

CoreFit: 

4 sets of:
A1. Deadlift x 6-8 reps @ 3011 ---good posture and form
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 times of:
500 Meter Row
Dumbbell Thrusters x 10 reps
Burpees x 10 reps
Rest 3 minutes

notes: work hard and recover. then repeat. don't save anything. 

CrossFit:
3 WORKING sets of:
A1. Clean grip Deadlift x 4-5 reps ---this should be heavy and with proper form.
Rest 5 seconds
A2. Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes

+
3 sets for total time
400 Meter Run @95% effort
135/85 lbs Thrusters x 5 reps
Burpees x 10 reps- AFAP
Rest 3 minutes

notes: use the hook grip for the clean grip DL. Use it in warm-ups and during your working sets. Yes the rest is 5 seconds between A1 and A2. That's enough time to set the barbell down and immediately pick up the KB and swing. 

Saturday October 5th, 2013

CoreFit:

*make up squat work from yesterday if you missed it*

5 sets: 

10 DB push press

10 pull-ups

run 400m 

rest 3 minutes 

CrossFit:

*make up squat work from yesterday if you missed it*

For time:
Row 1000 Meters

and then, 5 rounds of:
145/85 lb Shoulder to Overhead x 5 reps
Pull-Ups x 15 reps

Friday October 4th, 2013

CoreFit:

3 sets of:
A1. Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
A2. Ring Rows x 8-10 reps
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds

+

In teams of two, partners alternate  full rounds to complete 4 sets each of:
Wall Ball Shots x 15 reps
Toes to Bar x 10 reps
Burpee Box Jump- step down x 5 reps

CrossFit:

5 sets of:
A. Back Squat x 2-3 reps.  Go heavy for all 5 sets. First set should be ~85% of 1RM.  If you hit 3 reps raise it a bit.
Rest 3 minutes

perform shoulder dislocates and band pull aparts during the rest.

+

In teams of two, partners alternate full rounds to complete 4 sets each of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
Burpee Box Jump - step down x 5 reps.

Thursday October 3rd, 2013

CoreFit and CrossFit:

Make up a strength workout from earlier in the week or work a skill.

+

In teams of two, complete four sets of:
Row 1000 Meters or Airdyne 100 calories
400 Meter Farmers Walk.  Heavy DB's or KB's.

Partners can partition row and carry however they would like.

*allow at least 35 minutes for the row/farmer's carry portion. It will take longer than you think.   

*please do not drop the KB or DB on the pavement. kindly place them on the ground when you need to switch. 

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