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


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.
 
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