2013 12 28
Good luck to Jack at USA Rugby camp this weekend. I know you'll do great.
Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
DWOD
Complete 5 rounds for time of: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat - 12 reps (6 each side) Dips - 12 reps Sprint 100 meters *Walking barbell lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. *make sure to step out into a long enough lunge where your front knee is even with your front toe.
2013 12 26
Amateur
Squat 3x5 (add 5 lbs to last workout)
Collegiate
Squat 3x5 @ 90% of 5 RM GHD Sit Ups 3x15
DWOD
As many rounds as possible in 10 minutes: Close Grip Bench - 3 reps Dynamic Push Ups - 10 reps *Close Grip Bench use body weight
2013 12 26
We have 2 new lifting platforms! These turned out really well and we are hoping to get 2 more in the next month or so. Few rules: no metal plates (minus the 5s/2.5s), these are for weightlifting not for metcons, no benching on them, please don't come straight in from the snow/rain/mud and walk on them (you should have separate gym/outside shoes anyways). To be summed up in a few words treat them with respect, so we can keep them looking good for a long time.
Also I was able to make an appearance on the Power Athlete Coaches Round Table were we discussed implementing a CFFB class. Hopefully I will be lucky enough to be on a few more of these in the future. If you have some time to kill take a watch, let me know how ridiculous I looked/sounded.
COACH’S ROUND TABLE – IMPLEMENTING CFFB IN A CLASS SETTING
Amateur
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Squat 5 RM Push Press 5x3 @ 90% of 3 RM
DWOD
Complete for time: 30 KB Step Ups - 20" box w/ 1.5 pood in each hand 50 Strict Pull Ups 100 Banded Good Mornings. *This workout can be broken up in any amount of sets and rep
2013 12 22
2013 12 22
Sorry for just now getting the post up. Internet at home wasn't working last night.
Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)
Collegiate
Hang Power Snatch 1 RM
DWOD
Perform 10 rounds: 3 Snatch Pulls @ 90% of 1 RM Hang Power Snatch 6 Ring Dips 9 Knees to Elbows
2013 12 20
Amateur
Squat 3x5 (add 5 lbs to last workout) Bench 3x5 (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 20, 20, 20 (10 RT/ 10 LT) Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
DWOD
7 Minutes Left, Down by 6 Complete 2 rounds: Max Rep 50 lbs / 35 lbs DB Push Press - 60 seconds Rest 60 seconds Max Rep 50 lbs / 35 lbs Weighted Pull Ups - 60 seconds Rest 60 seconds Row for Calories - 60 seconds Rest 60 seconds Max Rep Burpees - 60 seconds
2013 12 18
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Complete the following: Seated Box Jump 2 RM (thights 1" above parallel when seated w/ 4-7 attempts) Rest 3 minutes... 2 x 20 Meter Sprints (rest 20 seconds between efforts) Rest 30 seconds then... 2 x 30 Meter Sprints (rest 30 seconds between efforts) Rest 30 seconds then... 10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.
DWOD
Complete 7 rounds: 3 Deadlifts 3 Power Cleans (touch and go) *Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *Rest as needed between rounds. *If you let go of the bar during the round, count a miss for that round.
2013 12 16
Feel like getting some great Oly Coaching? We have Mike Cerbus and Jessica Salvaggio coming in to do a 5 day Oly workshop. We have never done anything like this and it is a great chance to really dig into your Oly work. Sign up here
Amateur
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Overhead Squat 3 x max reps @ 2 RM Power Snatch Push Press 3 RM
DWOD
Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups - 10 reps True Push Ups - 10 reps
2013 12 15
2013 12 15