2014 12 06
The day you have all been waiting for is here. Its Crossfit Football Total day. If you can please try to get into the gym early, and start warming up. You have a wide array of warm ups to pick from. We are going to try to stick to a schedule of 20 minutes per lift. It doesn't seem like much, but its more time then you think. Come in with a goal and some attempts in mind. General rule of thumb is Attempt 1 = something you know you can get, Attempt 2 = something you want to get, Attempt 3 = something you hope to get. These attempts should be based off of previous 1RMs or other RMs. If you are still on the Amateur program and do not have 1RMs to go off of, and good starting attempt would be 5-10% over your current weight on the linear progression.
Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
2014 12 04
Rumor has is that Mr. Hip will be making a come back.
Today will be short and sweet. Come in tomorrow ready to attack the Crossfit Football Total. The total will consist of Power Clean, Squat, Bench, Deadlift. Start planning out warm ups and attempts.
Complete 5 rounds, Not for time: 50/35 lbs Pull Ups – max reps 100 yard Farmer’s Carry – AHAP *For farmer’s carry walk out 50 yards, back 50 yards.
2014 12 03
2014 12 03
Hang Power Snatch 3, 3, 3, 3
Hang Power Snatch 3, 3, 3, 3
5 x Snatch Pulls – 3 reps Power Snatch – 3 reps Snatch Grip PP – 3 reps Rest 2-3 Minutes
2014 12 02
2014 12 01
Just a heads up this Friday we will be doing a Crossfit Football Total. So the strength schedule will be reflecting this.
Squat 3×5 (add 5 lbs to last workout)
Weighted Barbell Step Up 6, 6, 6, 6 (3 each side), repeat from last week, try to see if you can best last Monday's Step Ups
Complete the following on the minute for 10 minutes: 10 reps Russian KB Swings – 2/1.5 pood 5 reps Ball Slams – 40/30 lbs
2014 11 30
2014 11 28
2014 11 26
Deadlift 1x5 + 10lbs from last workout
Power Snatch 2, 2, 2, 2, 2, 2
Complete 5 rounds: You have 90 seconds to complete the following: 315/210 lbs Deadlifts – 4 reps Dips – Max Reps
2014 11 25