CrossFit Blog

  1. 2
    Sep
    2014
    0 comments

    Tue, Sep 2nd

    photo 1 (1)

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1 @ 80% of all-time max for the complex.

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Redline Pacing – 14 Minutes)
    7 Rounds:
    1 Minute Wall Balls
    1 Minute rest
    -try to pick a number that you can hit every round or improve on each round-

  2. 1
    Sep
    2014
    1 comment

    Mon, Sep 1st

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3RM Front Squat – rest 60 sec.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to the last day you performed 5 x 5)

    Conditioning (15 Minutes)
    CrossFit
    “Dirty Diana”
    15-12-9
    Power Cleans 85Kg/55Kg
    6″/4″ Deficit Handstand Push Ups (Kipping is Allowed)

    Strength & Conditioning
    15-12-9 of:
    Double Kettlebell Swings (heavy)
    Dumbbell Push Presses (heavy)

    Compare to March 25th

    Midline Skill (7 Minutes)
    L-Sits
    Shoulder Raises

  3. 31
    Aug
    2014
    0 comments

    The Week Ahead Sep 1st-Sep 6th

    Monday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3RM Front Squat – rest 60 sec.

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to the last day you performed 5 x 5)

    Conditioning (15 Minutes)
    CrossFit
    “Dirty Diana”
    15-12-9
    Power Cleans 85Kg/55Kg
    6″/4″ Deficit Handstand Push Ups (Kipping is Allowed)

    Strength & Conditioning
    15-12-9 of:
    Double Kettlebell Swings (heavy)
    Dumbbell Push Presses (heavy)

    Compare to March 25th

    Midline Skill (7 Minutes)
    L-Sits
    Shoulder Raises

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Pull Ups

    Barbell Skill (15 Minutes)
    CrossFit
    3 Position Snatch (Floor, Hang, Power Position – do not drop bar): 5X1 @ 80% of all-time max for the complex.

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Redline Pacing – 14 Minutes)
    7 Rounds:
    1 Minute Wall Balls
    1 Minute rest
    -try to pick a number that you can hit every round or improve on each round-

    Wednesday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Bodyweight Skill (7 Minutes)
    3 x 30 seconds on/30 seconds off Hollow Hold
    3 x 30 seconds on/30 seconds off Arch Hold

    Conditioning (Aerobic Development – 20 minutes)
    “Nicole”
    As Many Rounds in 20 Minutes of:
    400m Run
    Max Effort Pull Ups

    *If you’ve 5 plus pull ups you may do “strict kipping”, ensuring that you keep your body in the hollow and arch positions. If you are on banded pull ups select a band that allows you to get between 5-10 pull ups each round.

    Compare to August 1st

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Bodyweight Skill (10 Minutes)
    CrossFit
    Strict Chin Ups
    Strict Handstand Push Ups

    Strength & Conditioning
    Strict Chin Ups

    Barbell Skill (15 Minutes)
    3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Conditioning (19 Minutes)
    Conditioning
    5 Rounds for time of:
    1 minute Sled Push
    1 minute Ring Rows
    1 minute Box Steps
    1 minute rest.

    Saturday
    Barbell Skill

    CrossFit
    1) 12 Minutes to establish a 1RM Power Clean
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 1RM Push Press
    2) 12 Minutes to Establish a 1RM Front Squat

    Conditioning (12 Minutes)
    As Many Rounds As Possible in 12 Minutes of:
    90 Double Unders/Single Unders
    60 Pistols/Box Steps
    15 Muscle Ups/Ring Pull Ups/Strict Pull Ups

  4. 30
    Aug
    2014
    0 comments

    Sat, Aug 30th

    Barbell Skill

    CrossFit
    1) 12 Minutes to establish a 1RM Power Snatch
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (18 Minutes)
    3 Minutes Sled Push
    3 Minutes Burpees
    3 Minutes Strict Pull Ups
    2 Minutess Sled Push
    2 Minutes Burpees
    2 Minutes Strict Pull Ups
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Strict Pull Ups

  5. 29
    Aug
    2014
    0 comments

    Fri, Aug 29th

    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (15 Minutes)
    3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Bodyweight Skill (10 Minutes)
    CrossFit
    “Strict” Kipping Pull Ups
    Handstand Walks

    Strength & Conditioning
    Strict Chin Ups
    Wall Walks

    Conditioning (Redline – 15 Minutes)
    21 Thrusters/Dumbbell Thrusters
    63 Double Unders
    18 Thrusters
    54 Double Unders
    15 Thrusters
    45 Double Unders
    12 Thrusters
    36 Double Unders
    9 Thrusters
    27 Double Unders
    6 Thrusters
    18 Double Unders
    3 Thrusters
    9 Double Unders

    “Exercising” The Demons – Amy Kubal

  6. 27
    Aug
    2014
    0 comments

    Wed, Aug 27th

    photo 2 (2)

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning (14 Minutes)
    In a 2 Minute Window Complete
    200m Sprint
    12 Kettlebell Swings
    Max Effort Strict Handstand Push Ups/Dips/Push Ups
    -rest 2 minutes, repeat for a total of 4 efforts-

    Bodyweight Skill (7 Minutes)
    Shoulder Raises
    L-Sit Hold

  7. 26
    Aug
    2014
    0 comments

    Tue, Aug 26th

    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Chin Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Muscular Endurance – 15 Minutes)
    AMRAP 15
    6 Kettlebell Snatches
    12 Ring Rows
    18 Pistols/Box Steps

     

  8. 25
    Aug
    2014
    0 comments

    Mon, Aug 25th

    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Midline Skill (10 Minutes)
    Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

    Conditioning (Aerobic Development – 15 minutes)
    Run 800m
    50 Sit Ups
    Run 800m
    35 Sit Ups
    Run 800m
    20 Sit Ups

  9. 24
    Aug
    2014
    0 comments

    The Week Ahead Aug 25th-Aug 30th

    Monday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Rollovers
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth – NO BOUNCE) – rest 90 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Midline Skill (10 Minutes)
    Take 10 Minutes to work up to a heavy Turkish Get Up each arm.

    Conditioning (Aerobic Development – 15 minutes)
    Run 800m
    50 Sit Ups
    Run 800m
    35 Sit Ups
    Run 800m
    20 Sit Ups

    Tuesday
    Dynamic Range of Motion
    Kneeling Hip Flexor/Hamstring Stretch
    Hollow/Arch on Bar
    Cossack Stretch

    Bodyweight Skill (10 Minutes)
    CrossFit: Strict Muscle Ups
    Strength & Conditioning: Weighted Chin Ups

    Barbell Skill (15 Minutes)
    CrossFit
    15 minutes to find 3-Position Snatch (Floor, Hang, Power Position) Max – 1×1@95%, 1×1@90%

    Strength & Conditioning
    A) Romanian Deadlift 3 x 10, rest 45 seconds
    B) Single Arm Press 3 x 8, rest 45 seconds

    Conditioning (Muscular Endurance – 15 Minutes)
    AMRAP 15
    6 Kettlebell Snatches
    12 Ring Rows
    18 Pistols/Box Steps

    Wednesday
    Dynamic Range of Motion
    Hollow/Arch on Bar
    Dog Up/Dog Down
    Spidey Lunges

    Barbell Skill (20 Minutes)
    CrossFit
    4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO Bounce) – rest 90-120 seconds

    Strength & Conditioning
    Back Squat: 5 x 5 (Add between 1-2.5Kg to last 5 x 5)

    Conditioning ()
    In a 2 Minute Window Complete
    200m Sprint
    12 Kettlebell Swings
    Max Effort Strict Handstand Push Ups/Dips/Push Ups
    -rest 2 minutes, repeat for a total of 4 efforts-

    Bodyweight Skill (7 Minutes)
    Shoulder Raises
    L-Sit Hold

    Friday
    Dynamic Range of Motion
    Cossack Stretch
    Kneeling Hip Flexor/Hamstring Stretch
    Dog Up/Dog Down

    Barbell Skill (15 Minutes)
    3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

    Strength & Conditioning
    A) Bench Press 3 x 5, rest 45 seconds
    B) Dumbbell Bent Over Row 3 x 8 each arm, rest 45 seconds

    Bodyweight Skill (10 Minutes)
    CrossFit
    “Strict” Kipping Pull Ups
    Handstand Walks

    Strength & Conditioning
    Strict Chin Ups
    Wall Walks

    Conditioning (Redline – 15 Minutes)
    21 Thrusters/Dumbbell Thrusters
    63 Double Unders
    18 Thrusters
    54 Double Unders
    15 Thrusters
    45 Double Unders
    12 Thrusters
    36 Double Unders
    9 Thrusters
    27 Double Unders
    6 Thrusters
    18 Double Unders
    3 Thrusters
    9 Double Unders

    Saturday
    Barbell Skill

    CrossFit
    1) 12 Minutes to establish a 1RM Power Snatch
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (18 Minutes)
    3 Minutes Sled Push
    3 Minutes Burpees
    3 Minutes Strict Pull Ups
    2 Minutess Sled Push
    2 Minutes Burpees
    2 Minutes Strict Pull Ups
    1 Minute Sled Push
    1 Minute Burpees
    1 Minute Strict Pull Ups

  10. 23
    Aug
    2014
    0 comments

    Sat, Aug 23rd

    Barbell Skill

    CrossFit
    1) 12 Minutes to establish a 1RM Power Clean
    2) 12 Minutes to establish a 3RM Front Squat

    Strength & Conditioning
    1) 12 Minutes to Establish a 5RM Push Press
    2) 12 Minutes to Establish a 5RM Front Squat

    Conditioning (Pacing – 14 Minutes)
    7 Rounds
    1 Minute Max Effort Burpees
    1 Minute Rest