Tuesday July 31st, 2012

Lift: Back Squat
Beginner: 3x5, 5-10 pounds heavier than last
Intermediate: 5@65%, 5@75%, 5+@85% of 1 rep max
*1 set every 3 minutes

WOD:

3 rounds for time:
15 wall ball 20/14 lbs
15 pullups
rest 2 min
2 rounds for time:
30 power snatches-75/55 lbs
30 double unders

Monday July 30th 2012

Lift: PRESS
Beginner: 3x5, 5-10 pounds heavier than last
Intermediate: 5@65%. 5@75%, 5+@85% of 1 rep max
    (1 set every 3 minutes)
Advanced: max reps at 70%, 80%, 70%, then, max rep ring dips x2
    (rest 1 minute between sets)

*Every other minute on the minute, perform :

10 Kettlebell swings-2/1.5 pood
5 burpees-lateral jump over Kettlebell

*5 total rounds-record fastest and slowest
    rest 2 minutes, then:

30 push press-115/75 pounds

800 M run

Mobility:free up those shoulders with a super friend, finish with some calf work.

internal rotation rescue

continued

continued

Sunday July 29th, 2012

9 am: Strongman Class with Jenn
10 am: Weekend Warriors-free workout, bring friends and family. First timers welcome to come out and experience CrossFit!

Saturday July 28th, 2012

Dewayne (note this pic was taken before D could straighten his arms)

8 am: Olympic Weightlifing

9 am: Open Gym or test your fitness with:

The 2009 CrossFit Games
Final Event Chipper WOD:

15 barbells cleans (155#/100#)
30 toes to bar
30 box jumps (24"/20")
15 muscle-ups (10 muscle-ups females)
30 push presses (40#DB's/25#DB's)
30 double-unders
15 thrusters (135#/95#)
30 pull-ups
30 burpees
300ft Overhead walking lunges (45# plate/25# plate)

10 am: Weekend Warriors- Free workout. Bring kids, family, friends, or anyone wanting to try CrossFit.  First timers welcome, we'll take great care of you!

Friday July 27th, 2012

Lift: tempo deadlift
6x3, every other minute on the minute
lower bar for a 5 second count, touch lightly, and
explode back up as fast as possible
start light and add weight each set

21-15-9 reps of :
handstand pushups
box jumps-36/32"

Mobility:hang at bottom of hip extension, lacrosse ball hamstring
mobility

hamstring mob

Thursday July 26th, 2012

Jacquie

Lift: take 20 min to work up to a heavy single clean and jerk

For Time:
155/105 pound front squats-20 reps
30 pushups
155/105 pound hang power cleans-15 reps
30 pullups
155/105 pound hang squat snatches-10 reps

Mobility: find a super friend and work to recover your high elbow position.  shoulder mob

Wednesday July 25th, 2012

SoCal Climbing rope in the sun

Lift: Press

Max reps@80% of 1 rep max, rest 1 min and repeat

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (hip extensions are used)
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. (2005)

mobility: recover your posterior chain, emphasize calves and hamstrings. try a ball in the back of your legs and seat

calf mobility

Tuesday July 24th, 2012

10 minute of practice on:
snatch high pulls, muscle snatches, overhead squats, tall snatches

support at top/bottom of dip support (accumulate as much quality time as possible)

then
2-4 attempts: max rep strict, then kipping muscle ups
*without coming off rings

Lift: snatch-work up to a 3 rep maximum (heavy triple)
followed by

4 rounds for time of :
8 Kettlebell snatches (each arm)
4 Muscle ups

Mobility: Hang in hollow body (bar or rings), hold bottom of squat-recover hips and shoulders appropriately

muscle up positioning/mechanics

wr snatch

Monday July 23rd, 2012

warriors after battle

 

in 20 minutes practice the following:
duck walks, Hip and back extensions, 2 for 1 Wallballs, 1 arm Kettlebell swings,Pullups, Shoulder press- behind neck
*execute as many reps as you see fit
**perform 30 seconds or more of samson stretch or other mobility
between movements

 

Lift: Backsquat
12 sets of 2 on the minute for 12 minutes
*use 60% of 1 RM, focus on acceleration from bottom through hip extension

3 rounds for time of:
15 Wallballs to 10 foot target- 20/14 pound ball
15 Kettlebell swings-1.5/1pood

Mobility: 2 attempts for max time L-sit

hip opener with KStar...improve your surfing

 

Friday, July 20th 2012

Lift:

Bench Press:
3 sets of 5 at 50% of 1 rep maximum.
*Use this tempo for each rep:
5 second descent, 1 second pause, explode up

Then:

10 reps-move bar as fast as possible. Use the same weight.


In 10 minutes:
Work up to a heavy set of 2 thrusters.


WOD:

for time:
20 Burpees
20 Sumo Deadlift High Pulls-2 pood men/1.5 pood women
20 Kettlebell Swings-2 pood men/1.5 pood women
20 Thrusters-135 pounds men/95 pounds women