Sunday, March 31, 2013

20130401

Back Squat
Set 1: 5x 75%
Set 2: 3x 85%
Set: AMRAP 95%

BBB: 5x10 @ 30-50%

WOD

100 Dumbell Clusters (Clean (full squat) To Thruster)
EMOTM
5 Burpees

Thursday, March 28, 2013

20130329

CROSSFIT GAMES OPEN 13.4

Wednesday, March 27, 2013

20130328

Overhead press

Set 1: 3 reps 70%
Set 2: 3 reps 80%
Set 3: AMRAP 90%

BBB: 5x10 @ 30-50%

13.4 Skill review/ Tactics

Tuesday, March 26, 2013

20130327

Deadlift
Set 1: 3 reps 70%
Set 2: 3 reps 80%
Set 3: AMRAP 90%

BBB: 5x10 @ 30-50%


WOD:
10 Rounds
4 Pistol Squats
7 Hand Release pushups


20130326

Bench Press
Set 1: 3 reps 70%
Set 2: 3 reps 80%
Set 3: AMRAP 90%

BBB: (optional)
5x10 @ 30-50%

Sunday, March 24, 2013

20130325

JIM WENDLER

BACK SQUAT: sets 1&2 at 3 reps, 3rd set for max reps
1st set: 70%
2nd set: 80%
3rd set: 90% for max reps

Boring but big (optional): 5 sets of 10 reps at 30-50%

WOD

6 Rounds
6 HSPU
25 Hollow Rocks


Wednesday, March 20, 2013

20130321



Wendler Week 1 - Shoulder/Military Press
5 Reps ea at 65, 75, and 85%
AMRAP at 85%

then

4 Rounds - each for time
Row 500m - any damper setting
14 Lateral Burpees (over bar)
7 Power Cleans 135/95# - try not to drop the bar, please set it down nicely...but, safety first, if you miss a lift drop it like its hot

Rest only as long as it takes for the person on the rower in front of you to finish. Newer athletes will be first in line, faster athletes at the back of the line, at the start. Try to start on the nearest whole or half minute for easy time keeping. If someone passes you in the order, that's fine, just get back in line for the rower as soon as you finish the cleans.

Tuesday, March 19, 2013

20130320


Wendler Week 1 - Deadlift
5 Reps at 65, 75, 85%
AMRAP at 85%

then

21-15-9
KB Swings @ 24/16 Kg
Abmat Situps
Dubs

Had to change the WoD until we can figure out where we can drop weights.

For Time:
21 KB Swings at 16/24 kg
3 Power Cleans at 135/75#
15 KB Swings
6 Power Cleans
9 KB Swings
9 Power Cleans

20130319



Wendler  Week 1 - Bench Press
5 Reps at 65, 75, and 85%
AMRAP at 85%

then

21-15-9
Wallballs
Burpees

Monday, March 18, 2013

20130318

Wendler Week 1 - Squats
5 X 65%
5 X 75%
5 X 85%
AMRAP @ 85%

then

AMRAP in 10 min
20 Jumping Lunges (10 ea leg)
10 Hand Release Pushups
10 Situps
20 Double Unders

Tuesday, March 12, 2013

AMRAP 9 Mins

7 Push Jerk 95/65
10 Knees to Elbows

Monday, March 11, 2013

1000 double unders for time

Then

3-3-3-3-3 deadlift

Sunday, March 10, 2013

5 Rft

6 strict pull ups
8 front squat @ 75%

Wednesday, March 6, 2013

20130307

13.1 of the CrossFit Open releases at 0100 on Thursday UK time. I'll write it on the board in the morning. You can attempt 13.1 or just come in for open gym and work your goat. It never hurts to cheer someone else on!

Tuesday, March 5, 2013

20130306



10 Min AMRAP
10 Ring or Bar Dips
8 Push Press @ 95/65#
6 Jumping Lunges (each leg)

rest 3 minutes

then

"Half Flight Sim"
5, 10, 15, 20, 25, 20, 15, 10, 5 Unbroken Double-Unders
each set must be done unbroken or that set must be restarted
you must stop after each set - no stringing them together
or
Double-Under practice - work on stringing together 3 singles and a double

Monday, March 4, 2013

20130305

"Nancy"
5 Rounds
400m run
15 OHS 95/65#

Sunday, March 3, 2013

20130304


Still deloading before the Open releases on Wednesday. This should be just enough to keep the muscles primed; go fast without burning out or inducing soreness. Use the extra time this week to work lifting technique, practice games standards movements, and get in lots of mobility.

2 Rounds of Barbara
20 Pull-ups
30 push-ups
40 Sit-ups
50 Squats
Rest exactly 3 min between each round