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Friday, 01.17.14

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IMG_4020

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

then…

Complete as many rounds as possible in 8 minutes of: 155 lb Power Cleans to Push Press – 5 reps Dips – 5 reps

Monday, 01.13.14

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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

Thursday 01.09.14

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http://www.youtube.com/watch?v=I3jGRs1bm0A

Mark Bell discussing proper elbow and wrist position during the bench press. He also talks about what some refer to as"over cooking" the cue such as, elbows in and how it can lead to poor wrist position. Over cooking a cue is when you take a cue too an extreme, which in turn puts you a bad position. Examples are elbows in such as Mark talks about, another one is "knees out." Some people will focus so much on knees out that they actually role to the outsides of their feet. Which during a squat or anything else you can see how that can be a problem. A cue is meant to get you in a better anatomical position. Once the better position is reached you need to have the body awareness to know that, along with knowing when you are taking the cue to far and outside of its original intent.

Amateur

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

Collegiate

Overhead Squat 2 RM Close Grip Bench 3×3 @ 90% Isometric Handstand Hold 5 x 30 seconds

Conditioning

As many rounds as possible in 10 minutes: 20 Overhead Walking Lunge 45 lb plate 10 Ball Slams – 40 lbs

*Plate has to be locked overhead with straight arms. *10 lunges with right leg, 10 lunges with left leg. *Back knee has to touch the ground to count as a rep.

http://www.youtube.com/watch?v=ihlAvKHZYYk

Speed Kills (Whitfield 10.15 PR for the 100M), had to put a Florida State Reference on the blog :)