Tuesday 10/21/14

Trey finishes a burpee - demonstrating great extension and 
with his hands over (not in front of) his head


Open Gym

Monday 10/20/14

 Christine and the kipping pull-up

BBG (off)
Snatch Balance
3-3-2-2-2


Strength/WL
OHS
2 x 5, 1 x 5+


Conditioning
10 min AMRAP of:
10 Power Cleans, 135#/95#
10 Burpees

Compare to 10/21/13.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, do the low flamingo stretch for 2:00/leg.

Saturday 10/18/14

Ted racks a power clean with his elbows nice and high.  Notice that his pinkies have flipped off the bar - no biggie.  Pinkies are useless for both drinking tea and catching heavy weights.  In fact, the entire hand is just along for the ride at this point.  We don't catch big weights with our hands - that's asking for major wrist issues.  We catch big weights on our solid and immovable shoulders.


BBG (off)
Clean
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Clean
3-3-2-2-1-1


Conditioning
2 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Row
Slapping/Clapping Push-ups
TTB
Box Jumps, 30"/24"
Strict Pull-ups
KB Swings, 2 pd/1.5 pd

Spend 1 minute at each station completing as many reps as possible (count calories for the row). Athletes will start at various stations but will proceed in the same order. Your score is the total number of reps completed - post your score to the comments.

Compare to 10/17/13.


Finale
Spend 5-10 minutes working on handstands or handstand walking.

Thursday 10/16/14

Andy loves burpees . . . after all, who doesn't?!


BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Kipping pull-up/CTB pull-up/bar muscle-up
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
For time:
X Double-unders
21 Front Squats, 115#/75#
21 Push Presses, 115#/75#
X Double-unders
15 Front Squats, 115#/75#
15 Push Presses, 115#/75#
X Double-unders
9 Front Squats, 115#/75#
9 Push Presses, 115#/75#

X represents the number of double-unders performed (per "round") and can be 10, 25, 50, or 100. Choose . . . wisely. (Movie reference, anyone? Post to comments for imaginary bonus points!) CrossFit mainsite wrote this one with 100 double-unders, but a good way to choose would be to ensure that you can achieve your goal with 3 sets or less (when fresh). With that said, 10 is the minimum. Challenge yourself!


Finale
Pick at least 3 areas of your body (e.g., back, right hamstring, left hamstring) and roll 20 times/bodypart. One "down-and-back" with a roller or barbell counts as one roll. You can use the foam roller, large PVC pipe, Rumby, or a barbell.

Wednesday 10/15/14

Rachelle cranks out some burpees


Barbell Group

Tuesday 10/14/14

Scott - overhead squatting during the 21-15-9 OHS/burpee metcon from last week


Open Gym

Monday 10/13/14

Rowdy knocks out some burpees during "Air Force WOD."


BBG (off)
Snatch Balance
3-3-3-3


Strength/WL
OHS
2 x 5, 1 x 5+


Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 04/14/14.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, spiderman lunge for 2:00/leg.
 
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