Monday September 22, 2014

Posted by on Sep 21, 2014 in Blog |

Warm-up:  Get upper thoracic warm + shoulders & explosive hip work to prep for A. A. Power Snatch; 1 Rep every 1 minute on the minute for 10 minutes, climbing. Athletic:  Power Snatch [from floor] Functional:  Hang Power Snatch; can be either sets of 3 or 1 [Note: If necessary, can also perform sets of 3 OHS EMOM for 10 min] B. 3 Sets: 1 min on/1 min off [1 set = 1 min power snatch, rest 1 min, 1 min row for cal, rest 1 min] This means high output on each & quick recovery. Power Snatch Athletic:  95/65#, scale weight down from there, really adv. can be 115# or 135#, but priority...

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Friday September 19, 2014

Posted by on Sep 18, 2014 in Blog |

A. Back Squat – Every 2 min for 12 min, final 2 sets are at the same weight. Athletic: 3 reps. No tempo Functional: 5 reps; 20×1 tempo B. 3 Rounds – alternating DB/KB Bent Over Row x6 each arm, heavy. Overhead Barbell Walking Lunge x6 each leg, alternating. Functional: Front Rack [or KB if needed] C. 5 min AMRAP Max Unbroken Double Unders [if you can, go for a max PR set] Every break = 10x Jumping Lunges [Functional: walking lunges] Functional = Speed Jumps, or if you are doing singles then your lunging penalty is every 2 attempts at max single unders. Score is highest rep...

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Thursday September 18, 2014

Posted by on Sep 17, 2014 in Blog |

Sufficient Warm-up and Prep. A. 3 Rounds:  Aerobic Power [We’ll be building up to the benchmark, Helen.) 400m run 15x KB Swings (16kg/24kg) 10x Pull Ups Athletic: Rest 90 seconds after each set, unbroken kb swings, you are looking to push the run on this.  Try for C2B pull-ups if you can. Functional: Rest 60 seconds after each set, steady pace throughout.  You are looking for same times each round. B. 3 x 500m Row. Rest 3 min. Score is ‘slowest’ set. You are looking to continually fatigue on each subsequent row. Functional = 3 x 350m.  Rest 3 min. GUEST DAY:  Next...

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Wednesday September 17, 2014

Posted by on Sep 16, 2014 in Blog |

5 Sets:  Alternating Push Press 5 x 3 reps Hollow Rock 5 x 15 B. 3 rounds for time. 15x Push Press [can power jerk if needed] Athletic = @2/3 of A Functional = 50-60% of A, or with DB’s, depending on ability 15x Toes to Bar Athletic = T2B Functional = Sit Ups or hanging knee raises 15x Burpee Athletic = either regular burpee or jump over a small hurdle Functional = Regular burpee FRIENDS & FAMILY DAY:  Next Tuesday, the 23rd!  Short notice, but hope you can bring some peeps in!  This is a PERFECT time for them to check out CrossFit Athlete Lab, as we have totally overhauled our...

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Tuesday September 16, 2014

Posted by on Sep 15, 2014 in Blog |

A. 10 min EMOM – [alternating] Squat Clean x3 Functional: 3x Hang Power Clean + 3x Front Squat Athletic: 3x Full Squat clean – no more than 5-7 seconds rest between reps Strict Pull Ups x 1 [working up to a heavy single/1RM] Functional; Either 3-5 slow negatives each set, or 8-10 ring rows at 1010 tempo B. Front Squat 3 x 3 @ heavier weight than A [from the floor]. C.  3 rounds:  1 min per station.  Rest 1 min after all 3 stations are complete.  Start at any station. Wall ball Functional:  Find a weight you can do approximately 15 reps in 1 minute Athletic:  20/14 Box Jumps...

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Monday September 15, 2014

Posted by on Sep 14, 2014 in Blog |

A. Every 90 seconds for 12 min [8 sets total, working up in weight] Athletic: 1x Hang Power Snatch + 1x Power Snatch [from floor] + 2x OHS Functional: 2x Hang Power Snatch + 4x OHS B. 10 min AMRAP Functional: Hand Release – [Hold strong mid-line position as best you can] Athletic: Plate Plyo Push Ups Every break = 100m run + 12x T2B Functional = 12 sit ups or hanging knee raises Score is total push ups. Granite Games was a success, as it was an amazing event that brought together so many athletes and spectators, even internationally! The whole weekend flowed well, and huge props to...

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