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Thursday, 3.26.15

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Savannah will be filling in for me for the next two days. I will be out of town for Em's brother's wedding. Thanks again Savannah, you are awesome! 

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Close Grip Bench Press 5, 5, 5, 5 Front Squat 3 RM, Max Reps @80%

Conditioning

Complete 5 Rounds for time: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat – 12 Reps (6 each side) Dips – 12 Reps Sprint – 100 yds

Wednesday 3-25-15

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Man, I missed you guys last week! But have no fear, I am back, and you're stuck with me for a while. Next Saturday (4-4-15) is max out day!! We're hitting some 2RMs this week to help give us an idea of where we are at. Next cycle will be loads and loads of skills and drills - we'll be going back to the basics for a few weeks! (NOTE: that does not mean "take it easy for a few weeks"...) :)

A) 2RM jerk, 3x3@90%

B) 2RM OHS, 3x3@90%

C1)  *I remember how sore you guys were after these last time! So if you are doing the Open and are concerned about destroying your abs/hamstrings, scale it back* 3x12 3-sec negative GHD sit-ups

C2)  3x12 stiff-legged DL (try to increase weigh from 3/4, even if it's 2.5 or 5#)

Wednesday 3.25.15

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[vc_row][vc_column width="1/1"][text_output]A. 5 Rounds, Teams of 3 1 Min Max 20yd Prowler Push 135lbs 30 Sec Rest 1 Min Max Sledge Hammer Strikes 30 Sec Rest 1 Min Max Russian Kettlebell Swings 30 Sec Rest [/text_output][accordion][accordion_item title="Notes"]Notes: Only on person can work at a time. score will be total repetitions for each movement. Prowler Push: Alternate however you would like, score is counted when you pass each 20 yard mark Sledgehammer Strikes: Alternate arms however you'd like Kettlebell Swings: Go heavy on the KB Swings[/accordion_item][accordion_item title="Educational Material For the Wod"]Prowler Pushes - Technique Wod Sledgehammer swing technique - unfortunately, all of the videos online are crap. So until I get around to making one, just wait for technique stuff in class Kettlebell Swing: I know he is obnoxious, but if you ever want to watch some good stuff on kettle bell work, google Jeff Martone. here is the Basic Kettlebell Swing[/accordion_item][/accordion][/vc_column][/vc_row]

Goals for 2015 – Wednesday Deadline!

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[vc_row][vc_column width="1/1"][text_output]Hey there Everyone! The Deadline to fill out the goals sheet is this coming Wednesday the 25th! We are gearing up for the rest of the season through 2015 after this years CrossFit Open, and we want to know a few things. We want to know YOUR GOALS for 2015. For those of you who will take just a couple minutes to fill out the form below, its incredibly important to us. If you have never asked yourself these questions before, and don't have any goals in mind currently, this will be a good mental exercise for a lot of you. To create some inner discourse about rediscovering your current goals, exploring new goal possibilities, and help us with our approach to those goals within the next year. If you've asked yourself these questions before, it may be time to reevaluate your current goals; how far you've come, how they have changed, how to rededicate to old goals, and how we can adapt to meet your new goals. Not only will it be a big driving factor of the programs we will be launching in the near future, and how we direct our attention to services, but as well, it will give us a great idea of what drives you to do what you do, and how we can help you get to where you want, faster. Now if you could please, scroll down to check out the survey! **We have also sent this survey out via email to everyone  who is signed up to our CrossFit Members Mailing List - Didn't get the email? Want to be on our members list mailer? click here to subscribe.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZkb2NzLmdvb2dsZS5jb20lMkZmb3JtcyUyRmQlMkYxd2hNMmVhZllOT0ZpMWlLNHUycFNIb3NEbXNVS1NnMWRac0FXeWpVZmIyRSUyRnZpZXdmb3JtJTNGZW1iZWRkZWQlM0R0cnVlJTIyJTIwd2lkdGglM0QlMjI3NjAlMjIlMjBoZWlnaHQlM0QlMjIyNTAwJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwbWFyZ2luaGVpZ2h0JTNEJTIyMCUyMiUyMG1hcmdpbndpZHRoJTNEJTIyMCUyMiUzRUxvYWRpbmcuLi4lM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

Tuesday 3.24.15

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A. Hang Power Snatch 2.2.2.2.2.2.2.2 Notes: Perform a set every 2:30, starting conservative with the weight. Try to use last Tuesdays numbers as a guide. Aim to stay connected to the bar for all 8 sets.  B. Tabata Cal Row Toes To Bar Notes: There is no transition time between the 2 movements other then the normal 10 second rest time. Score will be Total Calories and Total Toes To Bar Educational Material for todays workout Hang Power Snatch Hang Power Snatch Definition - Catalyst Athletics Hang Power Snatch Video - Paradiso CrossFit Some inspiration at Cal Strength - Hang Snatches and some other random lifting (full Snatch, not power) Rowing The Stroke part 1 with Shane Farmer Racing Start Demo  (good way to get the flywheel going when you only have 20 seconds to get work done) Toes to Bar Get in some mobility for Toes to bar here

Monday, 3.23.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM

Conditioning

Complete 4 Rounds for time:

55/35 lb One Arm DB Thruster RT – 7 Reps 55/35 lb One Arm DB Power Snatch RT – 7 Reps 25 yd Burpee Broad Jump 55/35 lb One Arm DB Thruster LT – 7 Reps 55/35 lb One Arm DB Power Snatch LT – 7 Reps 25 yd Burpee Broad Jump