Blog

Tuesday, October 21, 2014

Posted by on Oct 20, 2014 in Blog |

A.  400m Run & L-sits, 3 sets each.  Finish with the run first, then switch to the L-sit/tuck. 400m run, high effort, rest 1 min [both F/A groups] L-Sit or Tuck Hold:  20-30 seconds cumulative, rest 1 min.  Use rings for [A]. B.  For time:   [run in 2 waves if needed] 1k row (take note of your time) [A]  100x Double Unders / [F] 200 speed jumps or single unders 30x Burpees   Help us Spread the Word! Athlete Immersion 101 is a compact 6-week program for folks who are looking to get healthy, and is the precursor into our CrossFit programs. Participants will meet three times a...

Read More

Monday October 20, 2014

Posted by on Oct 19, 2014 in Blog |

A. Back Squat – 2 reps every 2 minutes for 14 minutes, climbing + Mobility [A] No tempo. [F] 3 reps, 30X1 tempo If you have been consistent with attendance, you should be getting a better handle on your warm-up loads for maximum effort on your heaviest sets (not wasting all of your time on loading that isn’t challenging enough for you). B.  Different rep schemes below. [A] 15-12-9  Cluster [95/65#] Pull Ups Should be close to Fran weight, or try 10 pounds more.  Chest to Bar Pull Ups if possible.  Dig deep with this rep scheme. [F] 21-15-9 Thruster w/barbell or DBs Very skinny...

Read More

Friday October 17, 2014

Posted by on Oct 16, 2014 in Blog |

A. 3xPower Clean + 3xPush Jerk [A]: work up to ~70% [F]: 3xHang Power Clean + 3xPush Press Then, choose an option below. See additional [F] options. B1. “Grace” 30 clean & jerks for time (135/95) B2. ‘Grace Grows up’ – Advanced 10x 135/95, 10x 155/105, 10x 175/115 Scale weight as needed to get a time in the 5-7 min range (on the longer end). [F] options if necessary to create the same type of training stimulus as [Athletic] with less technicality. 1. Hang power clean + Push press w/5 burpees at the start of every minute for 30 reps. 2. 60x KB Swings w/5...

Read More

Thursday October 15, 2014

Posted by on Oct 15, 2014 in Blog |

A. Skill/Structural work – alternate between all 3 Front Rack Lunges – climb your weight if possible, walking or reverse depending on space usage. [A] and [F] 3×8 each leg (kb lunge if needed) Rope Climb 3 x 30 second AMRAP, rest 30 seconds [A] Legs or legless [F]: Rope pulls or scaled. Planks – accumulate 60 seconds per set, rest 30 sec before returning to your front rack lunges. [A] On rings, weighted on rings [F] Floor or rings B. 15 min AMRAP 200m run 10x Pistol [5 each leg] or 10x Walking Lunge steps [can be w/kb too] 8 High box jumps 50m Single Arm Farmers Carry...

Read More

Wednesday October 15, 2014

Posted by on Oct 14, 2014 in Blog |

A. 10 min Alt EMOM Deadlift [A]  2.2.2.2 [4 x 2 reps, each (.) is 5 second rest] [F]  8 reps at 2020 tempo Dips x 5-7 reps [A]  Weighted if possible, do not have to be unbroken – you can use the entire minute [F]  Assisted Dips or bwt. dip  (31×0 tempo) B. Density Training 5 min AMRAP – Pull Up Ladder [A]  1-2-3, etc. unbroken pull ups Perform your pull-up set, then come down off the bar before resetting for your next set. If you break a set, you can either perform that # over again, OR perform a 5 burpee penalty & pick up where you left off – meaning if...

Read More

Tuesday October 14, 2014

Posted by on Oct 13, 2014 in Blog |

A. Back Squat (Note, if you have really heavy back squat, you might need an extra set.) [A]: 5×3 reps, working up to a heavy 3 [F]: 5×3 reps; 30×1 [no pause in bottom this week,working up so long as you can hold tempo] B. 4 sets; 1 min per station, rest 1 min after both stations are complete. (High output per round, score is total calories + total reps) 1. Row for Calorie 2. [A]Clean + Thruster [aka Cluster] 95/65# [F] Hang Power Clean + Front Squat (or Power Clean) Of course we had to get a picture of Missy who is 24 weeks along…..but it gets even better.  During one of her...

Read More
Page 5 of 255« First...34567...102030...Last »