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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Friday September 12, 2014

Posted by on Sep 11, 2014 in Blog |

Finish first lift before going to the next. Power Clean x 5 Athletic: 3 positions:  mid-thigh, below knee, floor Functional: 3 x Hang power clean Working up in weight Strict Press 4×4, working up in weight.  From the floor. C. 21-15-9 [Aim for 8 min or less. sub to 15-12-9 if needed.] Seated DB/kb Strict Press [on floor, legs straight, both arms at same time.] Toes to Bar [Sub to V-Ups if you have grip issues after Thursday, Functional; sit ups] Box Jumps [Athletic: Jumps; 24/20 or higher + step down, Functional; Jumps or step up + Step Down] On seated press, especially with core work...

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Thursday September 11, 2014

Posted by on Sep 10, 2014 in Blog |

A. Back Squat: Every 2 min for 14 min (plus mobility in between sets) Sets of 5 reps, working up, final 3 sets are same weight. Athletic: No tempo Fitness: 20×1 [Focus on your control and positioning of the lift] B. 5 rounds: 12x Pull Ups 12x Single Leg Athletic: Chin or C2B Functional: Jumping or Ring Row, scaled as needed. Athletic: Striders or Pistols Functional: Lunges or Striders [aka jumping lunges] Lunges/striders are L+R = 1 Pistols are 1 leg = 1 rep Chalk Talk: We just wanted to do a reminder about basic chalk etiquette so we can keep the gym clean and not make so much work for...

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