Sep 6, 2013
The Whole Life Challenge kicks off this morning at 9 a.m.! The gym is still open for our regular 10 a.m. class, as well.
Strength:
15 minutes to make up strength work
Conditioning:
12 minutes, 800m run buy-in, then as many rounds as possible:
- 5 Burpees
- 10 Sit Ups
- 15 Kettlebell Swings (53/35)
- 20 Walking Lunges
This afternoon, there is a seminar on Strength Training for Fitness & Health with Courtney Modecki, a highly accomplished CrossFit athlete (2013 CrossFit Games individual competitor) and power lifter (2nd place in the USA Power Lifting Nationals). Click here for more details.
Sep 5, 2013
Strength: Back Squat
3×3, 1×3+ @76.5%
Conditioning:
Three Rounds:
- 10 Front Squats (45% of 1RM back squat)
- 10 Ring Rows @ 2111
- 400m Run
Rest 1 Minute
Cash Out:
3×30 Seconds Weighted Planks, 30 second rest between sets. Increase weight each round (weight on low back/glutes) and try and set new :30 PR on last set.
Aug 25, 2013
Strength: Back Squat
A: 4×8 @60%
B: 4×3 @ 80%, 1×3+ @80%
Conditioning:
10 Minute AMRAP:
- Run 200m
- 10 Toes to Bar
- 12 Dumbbell Lunges (40-60% of bodyweight)
then, no rest:
2 Minutes max double unders
Aug 11, 2013
Mobilize:
Barbell or Lacrosse Ball Posterior Chain Floss
Strength:
12 minutes to establish a one repetition maximum deadlift
Conditioning:
Four rounds of:
- 3 minutes to complete:
- 3 Snatches @75%
- 400m Run
- Max Effort Burpees in remaining time
- Rest 2 minutes
Record load & number of burpees performed each round.
Close: Hamstring PNF
New class time! 4:30 p.m. class starting today, and every Monday, Tuesday, Thursday, and Friday. (No Wednesdays). See you in the gym!
Aug 5, 2013
Strength:
Bravo track athletes should have an updated max to work off of (we tested on 07.29), if not, find your one rep max today.
Today and for the duration of this cycle Bravo athletes should calculate percentages using their training max (training max= 90% or 1RM * 0.9).
Back Squat
A: 4×10 @65%
B: 3×6 @70%, 1×6+ @70%
Conditioning:
Four rounds for time of:
- 400m Run
- 7 Front Squats (135/95)
