Aug 31, 2016
*Scheduling Notes*
Gymnastics
Gymnastics with Rupert Egan will no longer be held on Thursdays at 1700; these sessions have been moved to Fridays at 10 AM, starting this Friday, September 3rd.
Labor Day
There will be one class at 1000 on Monday, September 5.
Solidarity Field Day – September 10th
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a 0845 weightlifting class.
Strength
5 Sets:
Performance:
Drop the bar between reps
Fitness:
Build in weight until form degrades.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Calorie Bike or Row
- 30m Front Rack Kettlebell Carry (70/53)
- 10m Lateral Crawl per side
Perform this workout below your aerobic threshold. We have a big tester workout tomorrow and we want you feeling good for it.
Aerobic Threshold Heart Rate = 180 – Age
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 95%
- 3 Wall Facing Shoulder Shifts per side
- 12 Dumbbell Hammer Curls @ 30X0
Aug 30, 2016
*Scheduling Notes*
Gymnastics
Gymnastics with Rupert Egan will no longer be held on Thursdays at 1700; these sessions have been moved to Fridays at 10 AM, starting this Friday, September 3rd.
Labor Day
There will be one class at 1000 on Monday, September 5.
Solidarity Field Day – September 10th
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a 0845 weightlifting class.
Strength
1A. Close Grip Bench Press
- Performance: Work to a 5 rep max
- Fitness: Build in sets of 4-6 @ 20X1 until form degrades
1B. Weighted Pull Up (overhand grip)
1A, 1B means that you will alternate between bench press and pull up as you work up in weight towards your 5 rep max. There is no prescribed number of sets this should take, but you should be able to get it done in 20 minutes.
Conditioning
Complete as many rounds as possible in 10:00 of:
- 14 Alternating Dumbbell Snatch (65/40)
- 7 Push Ups
- 7 Ring Rows
- 200m Run
Aug 29, 2016
*Scheduling Note*
There will be one class at 1000 on Monday, September 5.
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a 0845 weightlifting class.
Strength
Front Squat
Performance:
Fitness:
- Build in sets of 4-6 @ 20X1 until form degrades
Conditioning
Complete as many rounds as possible in 15:00 of:
- 5 Dumbbell Reverse Lunges per leg (40/25)
- 10 Dumbbell Thrusters (40/25)
- 15 Calorie Row
Work:Rest is 1:1. If the round takes you 2:00, you will rest 2:00 and then begin a new round.
Heart rate should be above anaerobic threshold during the work.
Aerobic Threshold Heart Rate = 180 – your age
Anaerobic Threshold Heart Rate = Aerobic Threshold Heart Rate + 30
Optional Independent Work
5 Sets:
3 Sets:
- 8-12 Single Leg Calf Raises
- 6 Pistols on each leg
- 6-10 Barbell Good Mornings
Aug 28, 2016
*Programming Note*
Tomorrow is the start of a new 5 week cycle. Our program is centered around the CrossFit Games season and we are now in the “late off-season.” We will be moving away from hypertrophy work and towards more max strength work. Think smaller rep ranges and heavier weights. Olympic lifting will start to add more stress under fatigue. Can you move the barbell efficiently when you are tired? The gymnastics work will include more dynamic movements. The conditioning will start to include higher repetition work. In addition, if you own a heart rate monitor, you will have the opportunity to work with it. We will be providing you with heart rate ranges to shoot for while performing the conditioning. If you have any questions, don’t hesitate to ask one of your coaches.
Strength
4 Sets:
- 2-4 Wall Facing Handstand Push Ups @ 20X0
- 2-4 Strict Ring Pull Up 1 1/2 Reps
For the pull ups, you will pull from an extended arm position as high as you can while maintaining a hollow body, lower half way down, then pull as high as you can once more. That is 1 rep.
Scales:
- Handstand Push Ups from a box
- Ring Row 1 1/2 Reps
Every minute, on the minute, for 12:00:
- Muscle Up Eccentric x 3
- Ring Rows with a false grip x 6-8
- Jump to Ring Support x 3-5
Scales:
- Keep feet on the ground for the entire rep.
- False grip hold with extended arms x 10-20s
- Support on boxes x 3-5
Conditioning
Complete as many rounds as possible in 8:00 of:
- 3 Wall Walks
- 5 Kipping Pull Ups
- 10m Press Drag
- 10 V-ups
Optional Independent Work
3 Sets:
- 8-12 Sidelying Dumbbell External Rotations
- 10 Dumbbell Overhead Tricep Extensions @ 30X0
- 10 Turkish Sit Ups
Aug 26, 2016
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 30 Push Ups
- 30 Russian Kettlebell Swings (70/53)
Rest 3:00
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 30 Wall Balls (20/14)
- 15 Pull Ups
Rest 3:00
With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:
- 30 Burpees
- 30 Calorie Row
