2016 03 31
Chiropractic Appointment Opened For Tomorrow
2016 03 31
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×8 each Floor Press 5, 5, 5, 5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.
Conditioning
Complete 5 Rounds for time:
Barbell Thruster – 5 Reps 20 yd DB Farmer’s Carry
Rest 60 seconds
Hang Power Clean – 5 Reps Plyo Push Ups – 10 Reps
Rest 30 seconds
*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate. The only resting position should be the top of the pushup. “Walking” hands is a no rep. *For Farmer’s Carry, go as heavy as possible.
2016 03 31
Snatch Clinic with Coach Aileen Wu – Limited Spots Available
Frustrated with the Snatch? Does it the movement just not click? have a hitch in your lift you are trying to fix? Whether you have been Weightlifting for some time, or you've just begun CrossFit, The Snatch Clinic with Coach Aileen Wu is for you!
Aileen Wu coaches with Mike Burgener's Crossfit Weightlifting. She has also coached and worked with Crossfit Games Competitors, World Masters Champions, and everyday Crossfit athletes alike.
See what Denae Brown, 2014 Crossfit Games 14th Fittest Woman in the World and 2015 Crossfit Games 23rd Fittest Woman in the World had to say about working with Coach Aileen Wu.
During the clinic you will learn: the Burgener Warm-Up, How to Miss, High Hang Snatch, Snatch from Above the Knee, Addressing the Barbell, and Lift-Off from the Floor. The clinic will end with a 20-30min lifting session for those looking to chase a new PR or just practice their new snatch.
Sign up to attend this great clinic. Look forward to seeing you there.
[/text_output][/vc_column][/vc_row]2016 03 30
How to get a better night’s sleep TONIGHT
2016 03 30
2016 03 29
2016 03 29
2016 03 29
2016 03 28
Programming Week 8 of 9 ***3.28.16 – 4.3.16***
Notes: Climb or stay the same on the not for time work, and substitution is acceptable for the pull ups [/accordion_item][accordion_item title="Tuesday 3.29.16" parent_id="" id="" class="" style=""]Tuesday 3.29.16 A. 15 minutes to find Tempo Squat Heavy 2 Tempo - 3 down, 3 seconds at the bottom, fast as possible up, 1 second at the top. B. 3 Rounds Close Grip Bench x 10 25 Burpees 50 Double Unders rest 3 minutes between rounds
Notes: Keep the tempo honest on the squats the workout has 3 minutes of rest between efforts, it should give you plenty of time to conga line into the bench and switch any plates out that you might need to for your turn just be mindful and watch the clock. The weight for the workout? you decide, I want something that is doable across all rounds for 10 straight for you. depending on your own anatomical positioning, close grip is arms straight out in front of you [/accordion_item][accordion_item title="Wednesday 3.30.16" parent_id="" id="" class="" style=""]Wednesday 3.30.16 A. Teams of 2, one person working at a time 20 minute amrap 50 Ten Yard Shuttles 40 Kettlebell Swings 70/55 30 Push Presses 115/75
Notes: 10 Yard shuttles back and forth across the mats, kettle bell on one side, barbell on the other.[/accordion_item][accordion_item title="Thursday 3.31.16" parent_id="" id="" class="" style=""]Thursday 3.31.16 A. 15 minutes to work to a Hang Power Clean x 2 ***If flexibility allows, perform a hang clean B. 10 minute ladder 3 Hang Power Cleans @ 65% of today's 2rm 3 Chest to Bar Pull Ups 6 Hang Power Cleans @ 65% of today's 2rm 6 Chest to Bar Pull Ups 9 Hang Power Cleans @ 65% of today's 2rm 9 Chest to Bar Pull Ups moving up by 3's each round until the time cap is up.
Notes: Even if you hang clean in the strength, still perform a hang power clean in the wod [/accordion_item][accordion_item title="Friday 4.1.16" parent_id="" id="" class="" style=""]Friday 4.1.16 A. 15 minutes to establish a heavy Push Press x 2 B. 15-12-9-6-3 of Wall Balls 30/20 Burpee Box Jumps 24/20 [/accordion_item][accordion_item title="Saturday 4.2.16" parent_id="" id="" class="" style=""]Saturday 4.2.16 A. Teams of 2, with only one partner working at a time, alternate rounds to complete 10 minute amrap 200m Run 15 Toes to bar rest 5 minutes then perform 10 minute amrap 10 Power Snatches 75/55 10 Overhead Lunges 75/55 [/accordion_item][accordion_item title="Sunday 4.3.16" parent_id="" id="" class="" style=""]Sunday 4.3.16 A. 4 Rounds 30 Seconds Muscle Ups rest 30 seconds 30 seconds Handstand Push Ups rest 30 seconds 30 seconds Deadlifts 250/165 rest 30 seconds[/accordion_item][/accordion][/vc_column][/vc_row]
2016 03 27