Deadlift 1rm Results Tuesday 5.13.14
Four different 500lb+ deadlifts today guys and 18 PRs, keep em comin'
2014 05 13
Alright everyone we will be doing a Crossfit Football total tomorrow. So if you can try to come in around 5 to start get warm. We will take at most 20 minutes per lift to try to keep things moving. Come in with some warm up ideas and possible attempts.
CF FOOTBALL TOTAL
Power Clean – 1 Rep Squat – 1 Rep Bench – 1 Rep Deadlift – 1 Rep
Perform a max attempt for the lifts listed above. After warm-ups, 3 attempts are allowed. Total must be done in the specified order. All 4 lifts are combined to create the CF Football Total
2014 05 12
Plyometrics
Find: 1 RM Box Jump
Conditioning
4 rounds for total reps of: 30 seconds of One Arm 45 lbs DB Power Snatch RT – max reps Rest 30 seconds 30 seconds One Arm 45 lbs DB Power Snatch LT – max reps Rest 30 seconds 30 seconds Supine Ring Row – max reps Rest 30 seconds 30 seconds Box Jumps @ 65% of 1 RM – max reps Rest 30 seconds
2014 05 12
Skylar! We will miss you :) Don't be a stranger if you are ever around girly!
Wod
A.
Deadlift 1rm
B.
6 minute ladder
3 Pull Ups
3 Burpees
6 Pull Ups
6 Burpees
9 Pull Ups
9 Burpees
etc...
2014 05 12
2014 05 12
2014 05 12
A. Snatch - increase by feel - 2.2.2.2
Hang clean (from power position, dead stop) - 3x3
B. Push press - 3x5 (of 1RM. If you don't have a 1RM, work up to something challenging for 5 and try to hit it for all 3 sets.)
Back squat - 3x5 @ 70% of 1RM
C. 30 single leg jack knives (R + L = 1 rep)
--> OK, this will be the general format of our daily activities. We'll always start with the Oly lifts first as they are the most the most technical. We will back squat twice as often as we front/OH squat. Most days we will end with an accessory movement complex/WOD.
2014 05 11
Olympic Weightlifting Class Begins today! Excited to see this class get under way!A. Push Press 3rm B. "Newport Crippler" 30 Back Squats @ Bodyweight Run 1 Mile Notes: Figure out your bodyweight prior to coming into the gym - If you are sensitive about your bodyweight, know that we don't give a shit what it is, we love you how you are ;)But if you are going to scale, use a percentage based off of current bodyweight, something you feel is hard for 5, you could do 10 if you needed to, but impossible for 15.
Thanks for an amazing 5 years guys, here is a picture of Carl and I romantically feeding each other Cake. Click here for the video of it going down, lol 2014 05 11
2014 05 11
Happy Mothers Day! Sunday 5.11.14
6 Rounds
5 Clean and Jerks 165/105
20 Pull Ups (odd rounds) 20 Toes to Bar (even rounds)
30 Double Unders
Rest 2:00 between rounds
Happy Mothers day to all of those amazing Mothers out there :)
"Men are what their mothers made them - Ralph Waldo Emerson"
2014 05 10