Friday February 1st, 2013

OPEN GYM TODAY from 3- 4:30 PM.  Please inform us if you are coming.


make up a missed workout from earlier in the week  or for those coming to Saturday's class:


A. 10 minutes skill work at low loads.  Work on movement you wish to improve on.

B.

8-12 sets depending on training @ 80% effort
1 minute double unders
1 minute row
1 minute Airdyne



for those not coming Saturday we will have something separate for you!

Thursday January 31st, 2013

CoreFit:
4 working sets:

A1. Deadlift  3-5 reps. Rest 30s

A2. Row sprint 75m  ALL OUT from the start.  rest 3 minutes

+
partner workout below



CrossFit:
A1. Deadlift 2-3 reps. Rest 30s

A2. row sprint 100m  ALL OUT from the start.  rest 3 minutes

+
partner workout.  switch partner each movement.

AMRAP in 20 minutes
5 box jumps--- mandatory step down
10 calories Airdyne or rower. switch at the 10 minute mark.
10 power clean and push press ---light   95#/65#   75#/45#

Wednesday January 30th, 2013

CoreFit:

3 WORKING sets:

A1. Front Squat   4-6 reps   @ 30x1.   Rest 30s.

A2. Banded face pulls   8- 10 reps.  Rest 3 minutes

AMRAP in 7 minutes

5 OHS  or goblet squats.   OHS load will be light.
20 "fast feet"on 45# plate

rest 5 minutes

AMRAP in 7 minutes
7 KBS
150m row or 15 cals on Airdyne


CrossFit:

3 WORKING sets:

A1. Front Squats   3-4 reps @ 20x1

A2. Banded face pulls   8-10 reps. Rest 3 minutes.

AMRAP in 7 minutes
5 OHS  95#/ 65#
20 fast feet on 45# plate

rest 5 minutes
7 KBS
150m row or 15 cals on Airdyne

Tuesday January 29th, 2013

CoreFit:
4 sets:
A1. Press 6-8 reps. Rest 30s.

A2.  Hanging leg raises from dip station.   5-7 reps.  Rest 3 minutes

+

AMRAP in 10 minutes
15 double unders (sub tuck jumps)
10 Push Press  -  65#/45
5 ring rows.



CrossFit
A1. Press 4-6 reps.  Rest 30s.

A2. Hollow Rocks  15-30s.   Rest 3 minutes

+

AMRAP in 10 minutes
20 double unders
15 Push Press 75#/ 55#
10 pull-ups   (CTB for advanced)

Monday January 28th, 2013

No class this morning due to the winter storm.  We will have class at 6pm.  See you then!

CoreFit

A. Build to a 3 RM power snatch.      ----sub DB snatch per arm if not interested in Oly lifts.

+

5 rounds for time:
9 deadlifts ---light
9 perfect form push-ups



CrossFit

A. build to a tough single in Power Snatch.


+

21-15-9
deadlift -  205#  -----appropriate scaling will be provided by coach
ring dips

Saturday January 26th, 2013

CoreFit:
A. Build to a tough triple in the thruster from the rack in 12 minutes.

+
conditioning below




CrossFit:

A.  Build to a single in thruster from the rack in 12 minutes.

+

Partner workout -  1 partner works while other rests:


3X through

1 minute AMRAP wall balls
1 minute rest
1 minute AMRAP box jumps
1 minute rest
1 minute AMRAP double unders
1 minute rest
1 minute AMRAP burpees
1 minute rest
1 minute AMRAP strict pull-ups
1 minute rest

Friday January 25th, 2013

CoreFit:
4 sets
A1. Deadlift   6,5,4,3.    Rest 20 seconds.

A2. Push-ups   3-5 controlled negatives.   Rest 3 minutes

+
conditioning below


CrossFit

A1. Deadlift  4,3,2,1.  Rest 20 seconds

A2. AMRAP push-ups in 20 seconds.  Rest 3 minutes


+

8 minutes of
30s  - Airdyne or Row @ 90% effort
30s - Airdyne or Row @ 50% effort.

+

2 minutes rest
+

AMRAP in 5 minutes

1 kettlebell swing
1 sit-up
2 kettlebell swings
2 sit-ups
3 kettlebell swings
3 sit-ups
4 kettlebell swings
4 sit-ups
etc.,

Thursday January 24th, 2012

CoreFit

A. Push Press  4-6 reps x 4 sets. Rest 3 minutes

+

15-10-5
Airdyne calories
Hanging knee tucks

rest 10 minutes

15-10-5
Row calories
burpees



CrossFit

A. Push Press  3-4 reps  x 4 sets.   Rest 3 minutes

+

15-10-5
Airdyne Calories
Toes to bar

rest 10 minutes

15-10-5
row calories
burpees

Wednesday January 23rd, 2013

Reminder Super Bowl Sunday we are hosting an Olympic Lifting seminar with Joe Nissim.  The cost is $60 for a 2 hour session on improving our Olympic Lifting.  This is a great opportunity to learn from a great coach.  We have filled 5 of 10 spots so far. Please let us know if you plan to attend so we can confirm this with Joe.


CoreFit:
A.  Build to a 3 RM power clean.  Rest 3-5s between reps.

*if not interested in doing the Olympic Lifts:   Do 5x5 of Kettlebell power bombs with partner.*

+
EMOTM for 20 minutes
Even :7 Russian Kettlebell swings
Odd : AMR push-ups in 20s.


CrossFit:
A. Build to a 1 RM power clean.

EMOTM for 20 minutes
Even : 5 TnG power cleans --use 50-60% of part A.
Odd:   AMR ring dips in 20s.  --

Tuesday January 22nd, 2013

4 sets:

A1. Back Squat 6-8 reps. @ 40x1   Rest 30s.

A2. Shoulder Dislocates with PVC or band.    10 reps.   Rest 3 minutes

+
scaled "Jackie"
For time:
1000m row
50 Thrusters 45# / 35#   or use light set of DB's
30 ring rows.


4 sets

A1. Back Squat  4-6 reps.  @ 40x1.   Rest 30s

A2. Shoulder Dislocates with PVC or band.  10 reps.   Rest 3 minutes.

+
"Jackie"
For time:
1000m row
50 Thrusters with 45#    -   Rx'd version of Jackie the barbell weight is same for male and female
30 pull-ups

compare to December 30th, 2011 or May 12th, 2012.