2014 01 26
Congrats to Jack on making the USA U17 team, along with the other Penn players that made teams.
Amateur
Power Clean 5 x 3 (add 2.5 lb to last workout) Strict Chin Ups 3 x max reps
Collegiate
Overhead Squat 2, 2, 2, 2, 2, 2 Weighted Chin Up 3 RM
Conditioning
"E CAF" COMPLETE 10 ROUNDS FOR TIME: Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters *Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
2014 01 23
Cleared for take off.
Amateur
Squat 3 x 5 (add 5 lbs to last workout) Bench Press 3 x 5 (add 2.5 lbs to last workout)
Collegiate
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday Close Grip Bench 3 x 5 @ 90% of 5 RM
Conditioning
Complete 8 reps: 40 yard prowler push w/ 180 lbs
Rest 90 seconds between efforts
2014 01 22
For those of you who watched the Seattle Seahawks vs San Francisco 49ers how do you feel about Richard Sherman's interview. Was he being cocky, classless, and just making a fool of himself? Or was what you saw raw emotion from one of the greatest moment of his playing career, and helped send his team to the Super Bowl the epitome of his sport. This interview was probably minutes after this play. In a later interview he was very calm. Here is one person's take on it along with a video of the interview 22 Brief Thoughts About That Richard Sherman Interview. What are your thoughts?
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Deadlift 3 RM
Conditioning
CrossFit Disco 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of: Power Cleans @ 75% of body weight Pull Ups
2014 01 20
All 4 Platforms finished and in their place.
Amateur
Press 3×5 (add 2.5 lb to last workout)
Collegiate
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Complete 12 rounds of: Squats – 2 reps Burpee Box Jumps w/ 20″ box - 3 reps
Rest 45 seconds between rounds.
* Amateurs – Use your last set of completed 5 reps from last week. * Collegiate & Professional – 75% of 1 RM * For burpee box jumps, perform a burpee and jump up on the box landing in a good athletic position. Step down and repeat two more times.
2014 01 19
2014 01 19
Jack finally able to put some weight on his Sqwatzz
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 5×2 @ 90% of 2 RM from Dec 24, 2013
Conditioning
Complete 8 rounds: Row 250 meters *Rest 30 seconds between efforts
Complete as many rounds as possible in 8 minutes of: 155 lb Power Cleans to Push Press – 5 reps Dips – 5 reps
2014 01 16
Carm digging in on the last round of Religion 3.0
Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Squat 1 x 3 (add 5 lbs to 3 RM from Dec 26) 50 Banded Good Mornings
Conditioning
Volkswagen 21, 15, 9 reps: Bench Press @ Bodyweight Pull Ups
Compare results from 10.04.13
2014 01 15
Don't forget that you all are awesome.
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Rack Pull 5 RM *start from 1″ below the base of the knee cap
Conditioning
2 pood Russian KB Swings – 150 reps Toes to Bar – 50 reps
*Can be broken into any combination of reps or sets.
2014 01 14
http://www.youtube.com/watch?v=yxQHgVhxfMc
How many times while watching some sort of sporting event or seeing someone do something said to yourself "Oh I could do that" or "That doesn't look that hard." Even better how many times have you heard someone else say a similar statement. Perhaps about Crossfit. I am sure the people in this video thought the exact same thing to themselves. This guy has obviously spent a lot of time working on his craft, and you can see how much he has mastered it compared to everyday people.
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Press 3×5 @ 90% of 5 RM from last Monday
Conditioning
"Religion 3.0" Complete 5 rounds: Front Squat – Max reps Lateral Plyo Skier Hops - 20 reps *All levels use use bodyweight for front squats
2014 01 12