CrossFit Blog

  1. 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

  2. 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

  3. 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

  4. 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

     

  5. 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

  6. 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

  7. 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

  8. 22
    Aug
    2014
    0 comments

    Fri, Aug 21st

    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

    Conditioning (Redline – 15 Minutes)
    Run 400m
    21 Wall Balls
    21 Ring Rows
    15 Wall Balls
    15 Ring Rows
    9 Wall Balls
    9 Ring Rows
    Run 400m

     

  9. 20
    Aug
    2014
    0 comments

    Wed, Aug 20th

    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 (Muscular Endurance – 15 minutes)
    10,9,8,7,6,5,4,3,2,1
    Strict Handstand Push Ups/Dips/Push Ups
    Kettlebell Swings (32/34Kg)

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

  10. 19
    Aug
    2014
    0 comments

    Is Your Battery Fully Charged?

    In this video we look at what you need to take care of BEFORE you start training. Also, we discuss the early warning signs of overtraining.