Saturday July 12th, 2014

Fitness:

A. work on something you wish to improve for 10 minutes. 

B. 

for time:
Row 1000 Meters
30 Pull-Ups or Ring Rows
40 Burpees
50 Wall Balls
800 Meter Run

Performance:

For time:
2 rounds for time:

Run 400m

Hang Power Clean 95/65 x 10 reps

Burpees x 20 reps

13 min time cap

Rest 8 minutes

For time:

2 rounds for time:
Burpees x 20 reps
Hang Power Clean 95/65 x 10 reps
Run 400m 

13 min time cap

Friday July 11th, 2014

Friday we will only be open for the 9am morning class and Open Gym from 4-530pm. At 6pm we will have our pool party.

Fitness:

In teams of three, complete five rounds each for time of:
200 Meter Run
20 Goblet Carry Walking Lunges
5 burpee box jumps

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.

Performance:

*If you are short on time today, skip B, C or D based on your goals.

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Every two minutes, for 8 minutes (4 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 135/85 lbs…and move up from there if you’re handling it well.

If time and energy permits.

D.
3 sets: of:
D1. Snatch-Grip Romanian Deadlift x 6 reps @ 3111.  Keep it moderate and stick to the tempo. Pause 1 full second with plates ~ 2 " off the ground.
Rest as needed
D2. Stationary Dips x 20/10 reps.  Scale by ability. May break
Rest as needed

Thursday July 10th, 2014

tomorrow evening (Friday) will be open gym only from 4 to 5:30 so we can enjoy our pool party at 6. 

Fitness:

A.
4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds

4 sets:

B. Lateral Lunges x 10 reps each leg @ 2011.    Can hold DB's or KB in middle of chest.
Rest 45 seconds

B.
For time:
Kettlebell Swings x 30 reps
Push-Ups x 30 reps
Run 400 Meters
Kettlebell Swings x 20 reps
Push-Ups x 20 reps
Run 400 Meters
Kettlebell Swings x 10 reps
Push-Ups x 10 reps
Run 400 Meters

Performance:

Mobility, stretch, Z1 aerobic work on AD or Rower. Light practice with skills.

We will be building to a heavy front squat single on Friday, if you are concerned if this work will affect that then skip it.

If looking to complete an aerobic workout today:
30 mins 3 sets @ 85% effort ( i.e sustainable but difficult)
Every 10 minutes
Run 800m
Turkish get-ups x 2 reps per arm.  Keep it light.
Airdyne Max calories until the 10 minutes is up. 

Wednesday July 9th, 2014

Fitness:

A.
3 sets of:
A1. Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 90 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

3 sets

B. Side Planks x 30 seconds each side
Rest 60 seconds

C.
Complete as many reps as possible in 5 minutes of:
Burpees

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run

Performance:

A.
Every 2 minutes, for 12 minutes (6 sets):
Halting Clean Deadlift + Hang Clean + Clean

B. 

Every minute, on the minute, for 8-12 minutes:
Speed Deadlift x 3 reps @ 70%-75%

C.
3 sets for times of:
Row 800/600 Meters
15/10 Chest-to-Bar Pull-Ups
30 Wall Balls
40 Russian Kettlebell Swings - 70/55/45
Rest exactly 4 minutes

Time cap of 8 minutes per set. 

Tuesday July 8th, 2014

Fitness:

A.
Three sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds

3 sets

B. Double-Under Practice x 60 seconds
Rest 30 seconds

C.
For max reps:
Goblet Squats x 2 minutes
Rest 60 seconds
Dumbbell Push Press x 2 minutes
Rest 60 seconds
Box Jump Overs x 2 minutes
Rest 60 seconds

Score is total reps. 

Performance:

A.
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 6 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-8 – 3 reps @ 85-90%
* Set 9 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets..

C.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500/400 Meters
20/10 Ring Dips
Run 400 Meters

*scale row to achieve each set in ~6 minutes. 

Monday July 7th, 2014

Fitness:

A.
3 sets of:
A1. Bulgarian Split Squat x 8-12 reps
Rest 60 seconds
A2. Push-ups x max reps.   Scale up to ring push-ups or dips if you can do more than 15 reps.
Rest 2 minutes

B.
Airdyne

Team workout. Teams of 3. MAx calories in 12 minutes as a team.

Each partner does 30s hard and rests 1 minutes. 

8 sets each.

Performance:

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
*be focused on your position. Do not allow your chest to tilt down or forward. If it does, lower the weight and keep working your mobility. *

https://www.youtube.com/watch?v=WpxxIN_YeLA

Rest 2 minutes

Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80%-90%  of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kbs or DB's  55#/35# / hand.   Scale to a weight you can handle for 20 unbroken consistent tempo reps.
15 GHD Sit-Ups or Weighted sit-ups

Saturday July 5th, 2014

Fitness:


Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups -  sub perfect ring rows.
6 Burpees
9 Kettlebell Swings

Rest 3 minutes between sets


Performance:

A. gymnastics skill practice - 10 mins

B. Build to a moderate single in snatch balance + OHS in 10 minutes. Take from the rack. Moderate means moderate.  

+
4 rounds at 80%
Run 400m
Row 400m/300m
60/45/30 double unders -  scale accordingly to ability
Airdyne 40/30 calories

Friday July 4th, 2014

Fitness:
A.
"Rahoi"  See below.  Scale box jump and thrusters to moderate level.

+
4 sets:
B1. Batwing row 8-10 reps
Rest 60 seconds
B2. negative pull-ups
Rest 60 seconds

+
C. Row 1500m cool down.

Performance:

consider skipping A and/or  B if your legs are feeling smashed. If your single leg strength is lacking choose B over A.

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90.  These are approximate. Use your best judgement to ensure hitting the reps.

B.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. First posted February 4, 2012

24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees

AMRAP, 12 Min

compare to CrossFit Binghamton blog from May 25th, 2013. 

If time and energy permits:

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds.
Rest as needed

Thursday July 3rd, 2014

Fitness:

A.
4 sets of:
A1. Push-Press x 6-8 reps
Rest 60 seconds
A2. Side Planks x 30 seconds each side
Rest 60 seconds
A3. Pull-Ups x 5 reps @ 3111.  Sub 5 negatives and 10 DB curls if you can not complete the pull-ups.
Rest 60 seconds

B.
800 Meter Partnered Farmer’s Carry.  1 carries, 1 runs along side, switch when you need.
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

*please do not drop weights. 

Performance:

A. Dedicated mobility session.  Foam roll, stretch, get in Crossover Symmetry etc.,  

B. 20-30 mins Z1 work. 

Wednesday July 2nd, 2014

Fitness:

5 sets of:

A1. Goblet Squat x 10 reps @ 30X0.  May use back squat if able to goblet squat x 10 with heavy KB, AND mobility is sufficient
Rest 30 seconds
A2. Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
A3. Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
A4. Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

Performance:

*Choose B or C, do not do both.  If body needs a break from heavy squatting skip B and do C.

A.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 10 minutes:
Speed Deadlift x 3 reps @ ~ 65% of 1RM.  These are not touch and go, speed is on way up.

D.

3 sets each for time of:
100/80/60 Double-Unders. --scale to ability.
10 Front Squats (165/95 lbs). Take from ground. Scale up or downto ~65% of 1RM FS. These should be heavy.
15 burpees  ----what will you do when you get here? Will you go your hardest or go kinda hard and be safe?
rest 4 minutes between sets

*if giving the legs a break, sub 6 power cleans for the front squats.