CrossFit Blog

  1. 24
    May
    2013
    0 comments

    Fri, May 24th

    tt5friday

  2. 22
    May
    2013
    6 comments

    Wed, May 22nd

    tt5prs

    Gymnastics Warm Up
    10 Minutes, Alternating:
    Chest to Bar Pull Ups
    Freestanding Handstands/Handstand Walks

    7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

    Conditioning

    3 rounds for time:

    Run 400m
    14 Ring Dips
    7 Power Clean & Jerks 75Kg/50Kg

    Why French Kids Don’t Get ADHD – Marilyn Wedge

  3. 21
    May
    2013
    7 comments

    Tue, May 21st

    tt501

    Gymnastics Warm Up
    10 Minutes, Alternating:
    Rope Climbs
    Shoulder Touches

    Strength
    5X3 Tempo High Bar Back Squat @ 80% – rest 60 sec.

    *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

    Conditioning

    For time:

    50 Double-Unders
    30 Handstand Push Ups (reg standard)
    20 Toes To Bar
    50 Double-Unders
    20 HSPU
    15 TTB
    50 Double-Unders
    10 HSPU
    10 TTB

    How to Eat an Elephant – Martin Rittenberry
    Train to Be Awesome – Nia Shanks

  4. 20
    May
    2013
    7 comments

    Mon, May 20th

    tt5snatch

    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Skill
    7X1 Hang Snatch – heaviest possible, rest 60 sec.

    Conditioning
    4 rounds for total working time of:

    15 Hang Power Snatches 35Kg/20Kg
    10 Pull-ups (rings touch chest at finish of pull)
    15 Burpees

    *Rest 1:00 after each round.

    Hip Opening Exercises for Olympic Weightlifting – Drew Dillon

  5. 19
    May
    2013
    0 comments

    The Week Ahead May 20th-May 25th

    Monday
    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

    Skill
    7X1 Hang Snatch – heaviest possible, rest 60 sec.

    Conditioning
    4 rounds for total working time of:

    15 Hang Power Snatches 35Kg/20Kg
    10 Pull-ups (rings touch chest at finish of pull)
    15 Burpees

    *Rest 1:00 after each round.

    Tuesday
    Gymnastics Warm Up
    10 Minutes, Alternating:
    Rope Climbs
    Shoulder Touches

    Strength
    5X3 Tempo High Bar Back Squat @ 80% – rest 60 sec.

    *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

    Conditioning

    For time:

    50 Double-Unders
    30 Handstand Push Ups (reg standard)
    20 Toes To Bar
    50 Double-Unders
    20 HSPU
    15 TTB
    50 Double-Unders
    10 HSPU
    10 TTB

    Wednesday
    Gymnastics Warm Up
    10 Minutes, Alternating:
    Chest to Bar Pull Ups
    Freestanding Handstands/Handstand Walks

    7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

    Conditioning

    3 rounds for time:

    Run 400m
    14 Ring Dips
    7 Power Clean & Jerks 75Kg/50Kg

    Friday
    Gymnastics Warm Up
    10 Minutes, Alternating:
    Bar Muscle Ups
    Kipping Handstand Push Ups

    Strength
    7X3 Banded Deadlifts @ 50%

    Conditioning
    4 x 400m Run. Rest 1:1

    Saturday
    Skill
    10 Minutes to Establish a 1RM Snatch

    Strength
    1 x 20 HBBS

    Notes: The recommendation is 2.5Kg heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.

    Conditioning
    3 rounds for time of:

    20 Pistols (alternating)
    15 Burpees
    10 Strict Pull-ups

  6. 18
    May
    2013
    1 comment

    Sat, May 18th

    tt5

    Skill
    12 Minutes to Establish a 1RM Clean & Jerk

    Strength
    1 x 20 HBBS

    Conditioning
    50 Wall Balls 20/14#
    50 C2B Pull-ups
    50 Pistols (alternating)
    50 Dumbbell Snatches (alternating) 20Kg/12.5Kg

    Sleep: What the Research Actually Says – Eric Cressey

  7. 17
    May
    2013
    4 comments

    Fri, May 16th

    What Does It Take To Be An Expert At Anything? – Eric Barker

  8. 15
    May
    2013
    4 comments

    Wed, May 15th

    green

    Gymnastics Warm Up
    10 Minutes, Alternating:
    Chest to Bar Pull Ups
    Freestanding Handstands/Handstand Walks

    Skill
    7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

    *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

    Conditioning

    14 Thrusters 52.5Kg
    15 HR Pushups
    10 Thrusters
    15 HR Pushups
    6 Thrusters
    15 HR Pushups

    10 Habits to Live A Less Stressful Life – Leo Babauta
    The Missing Link: Movement as a Skill – Kelly Starrett

  9. 14
    May
    2013
    5 comments

    Tue, May 14th

    panda

    Gymnastics Warm Up
    10 Minutes, Alternating:
    Rope Climbs
    Ring Dips

    Strength
    5X2 Tempo High Bar Back Squat @ 80% – rest 60 sec.

    *Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

    3 rounds for time of:

    Run 400m
    7/5 Muscle Ups
    21 Kettlebell Swings 32/24Kg

    The Ultimate Guide to Eating Paleo – Greatest.com

  10. 13
    May
    2013
    5 comments

    Mon, May 13th

    podium

    Gymnastics Warm Up
    Strict Muscle Ups (rest 30-90 seconds)
    OR
    5 x 3-5 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds
    Skill
    7X1 3-Position Snatch – heaviest possible, rest 60 sec.

    *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

    Conditioning

    10 minute AMRAP of:

    6 Deficit Handstand Push Ups (6″/4″ deficit)
    30 (steps) Barbell Lunges (front rack) 45Kg/30Kg
    60 Double-Unders

    There is No Substitute for Hard Work – Michael Winchester