Friday 2013.09.13

Sep 12, 2013

Mobilize: Hips

Strength:

12 minutes to work up to a heavy single high hang clean

Conditioning:

“Helen”

3 rounds for time:

  • 400m Run
  • 21 Kettlebell Swings
  • 12 Pull Ups

Monday 2013.09.09

Sep 8, 2013

Strength: 12 minutes to work up to a heavy single high hang snatch

Conditioning: 100 Burpees for time

*Every two minutes, including the first (00:00), do 5 strict pull ups or 5 rings rows (no bands). 12 minute cut-off, record time finished or number of burpees completed.

Daniel and Emily practicing sumo deadlifts with Courtney Modecki during Saturday’s strength seminar. Courtney competed as an individual in the 2013 CrossFit Games and finished 2nd place in the USA Power Lifting Nationals. Courtney founded the boot camp that, over the years, became Solidarity, and will be in Charlottesville training and guest coaching at Solidarity through September. We’re excited to have her at the gym for the next few weeks!

 

Tuesday 2013.09.03

Sep 2, 2013

Mobility: Rib mobilization w/ lacrosse ball

Strength: Press

3×3, 1×3+ @ 76.5%*

*We are now doing the training max calculation for you. Simply multiply your 1RM by 0.765.

Mobility: Frog Stretch

Conditioning: “Fran”

21-15-9 of:

  • Thrusters (95/65)
  • Pull Ups

Cash Out: Weighted Planks (on low back/glutes)

3×30 seconds, resting 30 seconds.  Being in a broken position (sway back etc.) counts as failing. Your mid-line must be engaged with your spine in a neutral position the entire time.  Add weight each round and go for a 1RM on the third set.

Thursday 2013.08.15

Aug 14, 2013

Strength:

A: Back Squat, 4×10 @65%
B: Back Squat, 3×5 @75%, 1×5+ @75%

Conditioning:

Death by….Front Squats and Pull Ups

Minute 1:

  • 1 Front Squat (no rack) (135/95)
  • 1 Pull Up
Minute 2:
  • 2 Front Squats
  • 2 Pull Ups
Minute 3:
  • 3 Front Squats
  • 3 Pull Ups…etc.

Stop when you cannot complete work in given minute but finish all rounds started. Record highest round completed within time constraint..

Thursday 2013.08.08

Aug 7, 2013

Strength:

Two-Position Clean Deadlift, 7×2 @110%

Pause at the patella and at the hang. 

Conditioning:

3 rounds for time of:

  • 25 Pull Ups
  • 8 Power Cleans (155/95)