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Thursday October 23, 2014

Posted by on Oct 22, 2014 in Blog |

A. Front Squat – One set every 2 min for 10 min. [A] 5 reps Tempo 22X1 [F] 8 reps Tempo 22×1 Higher reps for Functional to increase time under tension & structural work. B. 3 rounds for max reps. 1 min per station, rest 1 min after all 4 stations are complete 1. 2KB Front Rack walking Lunge [A] , 1KB or unweighted walking lunge [F] 2. Rope Climb/Rope Pulls or other appropriate scaled variation. 3. Wall Ball 4. Row for Calorie If you see John I. with a camera, say “Cheese!” and then do a burpee for the camera.  Welcome, John, as our official in-house...

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Wednesday, October 22, 2014

Posted by on Oct 21, 2014 in Blog |

A. 5 sets each, alternating. Deadlift [A] 1.1.1 Rest 10 seconds after each single rep. [F] 5 Reps at 2020 Tempo Dips [A] 3 Reps, weighted if possible, last set difficult. [F] 5 Reps Assisted, 31X1 Tempo B. 10 min AMRAP 5x Deadlift [F] 50-60% of A. [A] 60-67% of A. 7x Push Ups [F] Hand release push ups [A] Dynamic or weighted (can do unbroken though) 9x Toes to Bar [A] Hanging knee raises/K2E [F] [F] Rest 20 seconds after each round is complete. [A] Rest 30 seconds after each round is complete. OLYMPIC WEIGHTLIFTING CLASS Snatch Balance 3-3-2-2-2 3 Position Snatch (Floor + Above Knee + Below...

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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...

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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...

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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...

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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...

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