Tag Archives: crossfit

Friday, 04.04.14

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This Saturday April 5th don't miss out on an chance to watch some good rugby, and support a great cause! Admission to the game is free, and your attendance alone will help fund research for a cure for Niemann-Pick Type C. Click here for more information

Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

Rack Pull 5, 5, 5 *base of the knee cap to lockout

Strength Part Deux

Find: 1.  1RM One Arm Dumbbell Power Snatch (RT/LT) 2. 2RM Weighted Chin Up *Work up the the heaviest weight possible for a one arm DB power snatch for your right and left arm. Then find your best 2 RM chin up. There is no time component for this workout so make sure you rest enough to perform your best

2014 04 03

Tuesday, 03.25.14

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Sorry for the late post again everyone. The Football website would load for me last night.

Amateur

Deadlift 5 RM (add 10 lb to last workout) Strict Pull Ups 3 x max reps

Collegiate

Power Clean 3 RM One Arm DB Rows 3 x max reps AHAP

Conditioning

Complete 5 rounds for time: Power Cleans @ 80% of 3 RM – 3 reps 1/2 Gasser Farmers Walk – AHAP *Search out the heaviest set of DBs or KBs you can find. Walk 53 yards out and 53 yards back for one 1/2 gasser.

2014 03 25

Tuesday, 03.18.14

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Hey everyone I will be going out of town this week for a Crossfit Football Coaches Seminar. I don't have anyone to cover the class on Friday, so what I am going to do is condense everything to a 3 day template for this week. So today we will be doing our Power Clean 5x3s and Hang Power Clean 1 RM for Collegiate prior to deadlifts.

Amateur

Power Clean 5x3 Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Hang Power Clean 1 RM Deadlift 5 RM

Conditioning

On the minute Complete the following on the minute for 8 minutes: 25/15 lb Weighted Pull Ups – 3 reps 185/125 lb Power Cleans - Max reps

2014 03 17

Monday, 03.17.14

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Amateur

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

Collegiate

Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT) Bench 7 RM, 1 x max reps @ 80% of 7 RM

Conditioning

Reverse Wall Walks + Push Up – 50 reps 40 lb Ball Slams – 100 reps *This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible. *The reps can be broken into any combination of sets and reps.

2014 03 16

Thursday, 03.13.14

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Some wise words from Strength and Conditioning guru Rafael  Ruiz. Make sure to follow his gym 1Forty-Four1  on Facebook "As a Performance Coach preparing athletes for sports specific and/or real world application, I'm disheartened by watching 1/2 ass'n reps because you're tired or just trying to reach a certain # in an arbitrary rep scheme. 99 out of 100 times, this common practice will cause a lot more harm than good. A ball doesn't slow down according to your effort, a bullet doesn't scale down and that's great that you finished your reps & sets, but the play was over :10 ago and you never got into position to even think about making a play!" -Rafael  Ruiz

Amateur

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

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Complete 6 rounds: One Arm KB Walking Lunge w/ 1 pood – 10 yards (alternate hands each round) Sprint 60 yards

*Rest 60 seconds between rounds

Collegiate

Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday

then…

Religion Complete 5 rounds: Squat – Max Reps Burpee Box Jumps 20″ – 7 reps *If under a body weight of 225 lb, use a weight of 225 lb. If body weight is over 225 lb, put your body weight on the bar.

2014 03 12

Friday, 03.7.14

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Amateur

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

Power Clean 3 RM + Max rep front squat One your last set of power cleans before dropping the weight perform a single set of max rep front squats with your 3 RM weight.

Conditioning

21, 15, 9 reps of: Pendlay Rows Strict Chin Ups *Each rep of bent over rows begins and ends with the weight on the floor.

then…

Complete 8 rounds: Sprint 50 yards *Rest 1:3 (work:rest)

2014 03 06