Thursday 10/30/14

Happy Halloween! Granted, it's not until Friday, but given that we don't have class on Friday, let's make tonight's workout a blast - come dressed for the holiday! Who's in?! Be bold! Spruce up your workout outfit with a little Halloween flavor - let's get a sweet group photo!

Check out Halloween of 2013!


BBG (off)
Split Jerk
2-2-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum.  Re-rack after each set (except for the last set, after which you should - of course - drop the bar in celebration).


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
9 min AMReAP of:
Pull-ups
Push Press, 115#/83#
Squats

Each station is 40 seconds of work followed by 20 seconds of rest. Your score is your total number of reps. Compare to 10/31/13.


Finale
5-10 minutes working on handstands or handstand walking

Wednesday 10/29/14

Geneva is always excited for Barbell Group!


Barbell Group



Tuesday 10/28/14

Father and daughter wall walks (Andy and Johnna)


Open Gym



Monday 10/27/14

Warm-up!


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


Strength/WL
Deadlift
5-5-5


Conditioning
10 min EMOM of:
10 Wall Balls, 20#/14#
For the remainder of each minute, perform as many burpees as possible.

Your score is your total number of burpees. If scaling, be sure to choose a weight at which you can get at least 10 burpees each minute. (Courtesy of Outlaw CrossFit)


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll on your back - accumulate 4:00 (Rumby, foam roller, PVC roller, or barbell).

Saturday 10/25/14

Johnna - demonstrating a very solid overhead squat


Skill Work
5 rounds of:
A) 1:00 double-under or triple-under practice
B) 1:00 L-sit - spend as much of the minute as possible in an L-sit (or your best approximation of the L-sit position)


Conditioning
21-18-15-12-9-6-3 reps for time of:
Walking lunges
Thrusters, 95#/65#
Pull-ups
KTE

20 min cap.  Compare to 10/26/13.


Finale
Accumulate 2:00 on your hands - handstand walking, handstand, dip support, ring dip support, L-sit - your choice.

Thursday 10/23/14

Maddie (Mike's oldest daughter - yep, both daughters are excellent lifters!) 
visits us on a break from college and does some overhead squatting.


BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
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. If HSPU are not yet attainable, perform 4 negatives per round.


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


Conditioning
21-15-9 reps for time of:
OHS, 135#/95#
Weighted Pull-ups, 45#/30#

If scaling the pull-ups, the pull-ups are strict pull-ups.

Compare to 10/24/13.


Finale
Mob your shoulders for 2 min/each.

Wednesday 10/22/14

Do work.


Barbell Group


 
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