CrossFit Blog

  1. 18
    Apr
    2014
    1 comment

    Fri, Apr 18th

    CrossFit
    Gymnastics
    Bar Muscle Ups

    Strength
    1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

    2) Front Squat: 1X5@65%, 2X5@70%

    Conditioning (Strength/Skill Development)
    3 Rounds of:
    10 Deadlifts 140Kg/95Kg
    20 Pistols (alternating)
    50 Double Unders

    (15 Minute Cap)


    Strength & Conditioning
    Gymnastics
    Chin Ups

    Strength
    1) Back Squat: 3×8, heavier each set.
    2) Front Squat: 1X5, comfortable.

    Conditioning (Strength/Skill Development)
    3 Rounds of:
    10 Double Kettlebell Swings
    20 Box Steps
    50 Single Unders

    (15 Minute Cap)

    Understanding Sleep for Optimal Recovery & Productivity – Travis Cooper

  2. 16
    Apr
    2014
    1 comment

    Wed, Apr 16th

    CrossFit
    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Skill
    Pause Clean (3 count pause @ knee) + Jerk: work to a heavy (but perfect) double for the day

    *This should be performed as a pause clean, then another pause clean, then the jerk

    Conditioning (Games 09 Event 5)
    3 Rounds of:
    30 Wall Balls
    30 Hang Snatches 35Kg/20Kg (hang from below the knee)

    (15 Minute Cap.)


    Strength & Conditioning
    Gymnastics
    Tuck Holds
    Wall Walks

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning (Games 09 Event 5)
    3 Rounds of:
    30 Wall Balls
    30 Kettlebell Snatches

    (15 Minute Cap.)

    Reduce Your Stress in Two Minutes a Day – Greg McKeown

  3. 15
    Apr
    2014
    0 comments

    Tue, Apr 15th

    CrossFit

    Gymnastics
    Chest to Bar Pull Ups
    Handstand Push Ups

    Strength
    1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80%

    2) Front Squat: 3X5@70%

    Conditioning
    EMOM ALAP 10
    5 Unbroken Push Jerks (60Kg/40Kg)
    7 Unbroken Toes to Bar
    21 Double Unders


    Strength & Conditioning
    Gymnastics
    Strict Pull Ups
    Hollow Holds

    Strength
    1) Back Squat: 1X8, 1X6, 1X4

    2) Front Squat: 3X5 (comfortable)

    Conditioning
    EMOM ALAP 10
    5 Dumbbell Push Presses
    7 Abmat Sit Ups
    21 Single Unders

    Liquid Death – Calvin Sun

  4. 14
    Apr
    2014
    3 comments

    Mon, Apr 14th

    CrossFit

    Gymnastics
    Muscle Ups

    Skill
    Pause Snatch (3 count pause @ knee): work to a heavy (but perfect) double for the day

    Conditioning (Metcon Test)
    Helen
    3 Rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull Ups

    (18 Minute Cap.)


    Strength & Conditioning

    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch High Pull 3 x 5
    -Hip Flexor Stretch (30 Seconds)-
    B) Behind The Neck Snatch Push Press 3 x 5
    -Crossover Stretch (30 Seconds)-

    Conditioning
    Helen
    3 Rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull Ups

    (18 Minute Cap.)

    The Competitor’s Mindset Caitlin Trout

  5. 13
    Apr
    2014
    0 comments

    CrossFit: The Week Ahead Apr 14th-Apr 19th

    Monday
    Gymnastics
    Muscle Ups

    Skill
    Pause Snatch (3 count pause @ knee): work to a heavy (but perfect) double for the day

    Conditioning (Metcon Test)
    Helen
    3 Rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull Ups

    (18 Minute Cap.)

    Tuesday
    Gymnastics
    Chest to Bar Pull Ups
    Handstand Push Ups

    Strength
    1) Back Squat: 1X8@70%, 1X6@75%, 1X4@80%

    2) Front Squat: 3X5@70%

    Conditioning
    EMOM ALAP 10
    5 Unbroken Push Jerks (60Kg/40Kg)
    7 Unbroken Toes to Bar
    21 Double Unders

    Wednesday

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Skill
    Pause Clean (3 count pause @ knee) + Jerk: work to a heavy (but perfect) double for the day

    *This should be performed as a pause clean, then another pause clean, then the jerk

    Conditioning (Games 09 Event 5)
    3 Rounds of:
    30 Wall Balls
    30 Hang Snatches 35Kg/20Kg (hang from below the knee)

    (15 Minute Cap.)

    Friday
    Gymnastics
    Bar Muscle Ups

    Strength
    1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

    2) Front Squat: 1X5@65%, 2X5@70%

    Conditioning (Strength/Skill Development)
    3 Rounds of:
    10 Deadlifts 140Kg/95Kg
    20 Pistols (alternating)
    50 Double Unders

    (15 Minute Cap)

    Saturday

    Skill
    1) 12 Minutes to Establish a 1RM Snatch

    2) 12 Minutes to Establish a 1RM Clean & Jerk

    Conditioning (Aerobic Development)
    Run 1 mile.

  6. 13
    Apr
    2014
    0 comments

    Strength & Conditioning: The Week Ahead Apr 14th – Apr 19th

    Monday
    Gymnastics Warm Up
    5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

    Strength
    A) Snatch High Pull 3 x 5
    -Hip Flexor Stretch (30 Seconds)-
    B) Behind The Neck Snatch Push Press 3 x 5
    -Crossover Stretch (30 Seconds)-

    Conditioning
    Helen
    3 Rounds of
    400m Run
    21 Kettlebell Swings
    12 Pull Ups

    (18 Minute Cap.)

    Tuesday
    Gymnastics
    Strict Pull Ups
    Hollow Holds

    Strength
    1) Back Squat: 1X8, 1X6, 1X4

    2) Front Squat: 3X5 (comfortable)

    Conditioning
    EMOM ALAP 10
    5 Dumbbell Push Presses
    7 Abmat Sit Ups
    21 Single Unders

    Wednesday
    Gymnastics
    Tuck Holds
    Wall Walks

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning (Games 09 Event 5)
    3 Rounds of:
    30 Wall Balls
    30 Kettlebell Snatches

    (15 Minute Cap.)

    Friday
    Gymnastics
    Chin Ups

    Strength
    1) Back Squat: 3×8, heavier each set.
    2) Front Squat: 1X5, comfortable.

    Conditioning (Strength/Skill Development)
    3 Rounds of:
    10 Double Kettlebell Swings
    20 Box Steps
    50 Single Unders

    (15 Minute Cap)

    Saturday
    Strength
    1) 15 Minutes to Establish a 1RM Push Press

    2) 15 Minutes to Establish a 1RM Front Squat

    Conditioning (Aerobic Development)
    Run 1 mile.

  7. 12
    Apr
    2014
    0 comments

    Sat, Apr 12th

    Strength & Conditioning

    Strength
    15 Minutes to Establish a 1RM Push Press

    15 Minutes to Establish a 1RM Front Squat

    Conditioning (Metcon Test – Aerobic Endurance)
    “Nancy”
    5 Rounds for time of:
    Run 400m
    15 Goblet Squats (Double Kettlebell)


    CrossFit

    Skill
    15 Minutes to Establish a 1RM Power Clean

    15 Minutes to Establish a 1RM Front Squat

    Conditioning (Metcon Test – Aerobic Endurance)
    “Nancy”
    5 Rounds for time of:
    Run 400m
    15 Overhead Squats 45Kg/30Kg

  8. 11
    Apr
    2014
    2 comments

    Fri, Apr 11th

    Strength & Conditioning
    Gymnastics
    Rope Climbs

    Skill
    15 Minutes to build to a heavy, but not maximal, deadlift.

    Conditioning (Redline)
    EMOM ALAP 10
    5 Burpees
    5 Wall Balls


    CrossFit
    Gymnastics
    Rope Climbs

    Skill
    15 Minutes to Establish a 1RM Power Snatch

    Conditioning (Redline)
    EMOM ALAP 10
    5 Bar Facing Burpees
    5 Power Clean & Push Jerks 60Kg/40Kg

  9. 9
    Apr
    2014
    2 comments

    Wed, Apr 9th

    Strength & Conditioning

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Strength
    A) Power Clean 5 x 3
    -Pigeon Stretch (30 Seconds)-
    B) Turkish Get Up 5 x 1 each arm.
    -Tactical Frog (30 Seconds)-

    Conditioning (Metcon Test – Skill/Endurance)
    30 Ring Rows
    30 Single Arm Overhead Lunges
    20 Ring Rows
    20 Single Arm Overhead Lunges
    10 Ring Rows
    10 Single Arm Overhead Lunges


    CrossFit

    Gymnastics
    Toes to Bar
    Wall Walks/Handstand Walks

    Skill
    Clean + Push Press + Push Jerk + Split Jerk. Work up to a heavy single.

    Conditioning (Metcon Test – Skill/Endurance)
    Amanda
    9-7-5
    Muscle Ups
    Snatches (full) 60Kg/40Kg

  10. 8
    Apr
    2014
    3 comments

    Tue, Apr 8th

    Strength & Conditioning
    Gymnastics
    Strict Pull Ups
    Hollow Holds

    Strength
    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning (Skill/Redline)
    100 Single Unders
    21 Wall Balls
    21 Abmat Sit Ups
    15 Wall Balls
    15 Abmat Sit Ups
    9 Wall Balls
    9 Abmat Sit Ups
    100 Single Unders

    (15 Minute Cap)


    CrossFit
    Gymnastics
    Chest to Bar Pull Ups
    Handstand Push Ups

    Strength
    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning (Skill/Redline)
    100 Double Unders
    21 Wall Balls
    21 Toes to Bar
    15 Wall Balls
    15 Toes to Bar
    9 Wall Balls
    9 Toes to Bar
    100 Double Unders

    (15 Minute Cap)

    The Bottom of The Squat: A Defining Characteristic of Your Human Experience – Quinn Henoch