Friday March 23, 2012
8 x 200m Row Sprint at 32 s/m
15-12-9
Front Squat (105/145)
Strict Pull-up
1 minute plank in between each set. End with a plank.
read moreThursday March 22, 2012
Jerk
3-3-3-3-3
“Nancy” – 5 Rounds
15 Overhead Squats (Overhead Barbell Lunges for those still working on flexibility) (63/95)
400m Run
Wow. Week 3 of our Challenge. There’s some serious body composition changes going on. I can’t wait for the “after” pictures, you all have been doing so well!
What new habits are you going to KEEP even after your 30 days are up? Post to Facebook.
Don’t get in Leslie’s way.
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Wednesday March 21, 2012
Good Mornings
7-7-7-7-7
Heavy KB Pull-overs
7-7-7-7-7
5 minutes: Perform 5 Power Cleans (133/175) each minute, and as many push-ups as you can do in the remaining time each minute. Score is the number of push-ups total.
Rest 2 minutes.
5 minutes: Perform 5 Power Cleans each minute, and as many box jumps as you can do in the remaining time each minute. Score is number of total box jumps.
Finisher: 100 hollow rocks.
read moreTuesday March 20, 2012
Skills:
5 Rope Climbs, advanced – no feet as much as you can.
Double Unders – accumulate about 5 minutes of practice
Medicine Ball Complex: 5 Rounds, compare to November 4th
10 Wall Balls
10m Medicine Ball Inch Worm
20 Russian Lunges w/Medicine Ball
20 Ball Slams
Finisher: 5 Frog Stands
Monday March 19, 2012
20 Minutes of Snatch Work – This weekend’s workshops proved to be an incredible opportunity to further refine this dynamic movement which can be intimidating for a lot of people. Don’t be intimidated. Attack it with some new strategies we’ll show you in class!
Every minute on the minute for 10 minutes: 2 Snatch Balances (either landing in an overhead squat or split landing)
Move your loads up as confidence builds.
Every minute on the minute for 10 minutes: 2 Snatches (again, pulling things together and attempting to land your overhead position or your split position)
Finisher: AMRAP 10 Minutes
10 Deadlift (163/215)
10 Pull-ups
Why do we perform the snatch balance? To gain confidence in driving under the bar and sticking your landing with a load overhead. You don’t have to focus on any other part of the move, just LANDING with stability.
For those of you who struggle with limited shoulder/hip flexibility, you can perform the split landing. Come to class and give it a go. Here’s a great video of Coach Burgener breaking down the split landing and talking about the difference between that and the regular overhead squat landing. You will pick up a lot of great info from this.
Thank you to Aly from Rx-Star (Simple Tactics Achieving Results) for yet another great learning opportunity and more confidence building in all you do at the Lab! We have more in store this year to make you even better athletes…..
read moreFriday March 16, 2012
4 x Sled Pushes at 1 minute intervals. Rest while your partner goes.
5 x 400m Row @ 30 s/m, full rest in between.
Renegade Row Holds: 3 x 30 second holds (on each side)
Note for Saturday March 31st: No class at 8am that morning, as we are hosting MovNat for the whole day. Sorry for the inconvenience.
New starting in April: 6-week OlyForce Series every Tuesday night from 7pm – 8:30pm. This will be a specialized Olympic Lifting class, each one lasting 90 minutes long. Total focus on drills, new lifts, bench-mark measurements on Isabel and Grace, and establishing a 1 rep max in both the Snatch and Clean & Jerk.
Led by Aly from RxStar, who travels the country with Coach Burgener and the CrossFit Olympic Weightlifting coaching team. Take your power, confidence and speed to a new level!
ALL DETAILS/REGISTRATION CAN BE FOUND HERE – For all levels.
Thursday March 15, 2012
Turkish Get Up
1-1-1-1 / Each
Kettlebell Halos
10-10-10-10
2 Rounds:
Run 200m
30 Ring Dips
Run 200m
30 Wall Balls
Run 200m
30 GHD Sit Ups
Wednesday March 14, 2012
Back Squat
1-1-1-1-1-1-1
3 Rounds:
8 Back Squat (“heavy”)
10 Handstand Push-ups
100m Farmer Carry (Right)
100m Farmer Carry (Left)
Finisher: 50 Hip Extensions
read moreTuesday March 13, 2012
Of course we will be taking advantage of this weather. Park on the north or south sides of the building, keeping the back lot as open as you can. Thanks!
Clean Pulls
2-2-2-2-2
Then spend 10 minutes finding your 1RM Power Clean
10 Rounds, resting 45 seconds in between rounds for total time: Outside!
10 Swings (20/24kg)
100m Sprint
Congrats to everyone who went Rx on “Jackie” for the first time. Lots of progress on kipping pull-ups and some new names up on the leader board. Thanks for working so hard!
Oly Workshops this weekend are SOLD OUT. Thanks for getting so involved folks, you are going to learn a bunch of new stuff!
More events coming soon….
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Monday March 12, 2012
Overhead Lunges
2-2-2-2-2-2/Each leg
“Jackie”
Row 1000m
50 Thrusters (45lb)
30 Pull-ups
30 Day Challengers: What was your biggest challenge this weekend? How did you handle it? This week is looking to be warm, so it’s going to be VERY easy to get your protein in by using the grill. Grilled chicken, burgers, steak kabobs, etc. Be sure to make enough to last you a few days, so you have something on hand.
A very handy recipe page from Wellness Mama.
Before the Wrath of Open WOD 12.3 this weekend…..
