09.30.16

Sport & Performance

1.deadlift 5 x 3 (add weight from last session) in 15 min.

21-15-9 reps for time of:

– burpee box overs “24m “20f

-toes to bar

Fitness

1.power clean 3-3-3-3-3 work to a heavy 3 in 15 min.

21-15-9 reps for time of:

-power snatch #95m #65f

-sit-ups 

Post times to comments

The calm before 130 total toes to bar are done in 70 seconds.

09.29.16

Sport

Hatch 16/24

1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5 x 3 sets

1b.max UB bar muscle ups x 4

2a.front squat every 3 min. for 12 min. 65% x 5 x 4 sets

2b.max UB handstand pushups x 4

with a constantly running clock set for 15 min. perform:

0-2:59 min.

-21 cal. row

-14 wall ball #20m #14f

-7 power snatch #95m #65f

rest the remainder of the time

3-5:59 min.

-21 cal. row

-14 wall ball #20m #14f

-7 power snatch #95m #65f

rest the remainder of the time

6-8:59min.

-18 cal. row

-12 wall ball #20m #14f

-6 power snatch #95m #65f

rest the remainder of the time

9-11:59 min.

-18 cal. row

-12 wall ball #20m #14f

-6 power snatch #95m #65f

rest the remainder of the time

12-15 min.

-15 cal. row

-10 wall ball #20m #14f

-5 power snatch #95m #65f

rest the remainder of the time

*note-you should attempt to complete each set UNBROKEN and with minimal transition time between exercises

Performance

1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5 x 3 sets

1b.max UB chest to bar pullups x 4

2a.front squat every 3 min. for 12 min. 65% x 5 x 4 sets

2b.max UB handstand pushups x 4

with a constantly running clock set for 15 min. perform:

0-2:59 min.

-21 cal. bike

-14 wall ball #20m #14f

-7 power snatch #95m #65f

rest the remainder of the time

3-5:59 min.

-21 cal. bike

-14 wall ball #20m #14f

-7 power snatch #95m #65f

rest the remainder of the time

6-8:59min.

-18 cal. bike

-12 wall ball #20m #14f

-6 power snatch #95m #65f

rest the remainder of the time

9-11:59 min.

-18 cal. bike

-12 wall ball #20m #14f

-6 power snatch #95m #65f

rest the remainder of the time

12-15 min.

-15 cal. bike

-10 wall ball #20m #14f

-5 power snatch #95m #65f

rest the remainder of the time

*note-you should attempt to complete each set UNBROKEN and with minimal transition time between exercises

Fitness

1.front squat 5 x 3 (add weight from last session) in 15 min.

AMRAP in 15 min. of:

-20 burpee box overs “24m “20f

-15 air squat

-10 push press #95m #65f

post rounds and reps to comments

009

Box jumps for days.

Read:

25% Training, 75% Prehab, Rehab, And Injury Prevention

Fatigue Vs. Overtraining

09.28.16

Sport

1.bench 6-6-6-6 work to a 6RM in 15 min.

2.push press 3 x 3 (add weight from last session) in 15 min.

with a constantly running clock set for 18 min.,  perform 6 rounds alternating every 90 seconds (each round will be 3 min.) between:

-3 UB clean (start at ~70% and add weight each round, all sets MUST BE UNBROKEN, DO NOT ADD weight even if you could complete the reps as singles, if you break the reps then reduce the weight)

-bike cal. 8m 6f

Performance

1.bench 6-6-6-6 work to a 6RM in 15 min.

2.push press 3 x 3 (add weight from last session) in 15 min.

with a constantly running clock set for 18 min.,  perform 6 rounds alternating every 90 seconds (each round will be 3 min.) between:

-3 UB clean (start at ~70% and add weight each round, all sets MUST BE UNBROKEN, DO NOT ADD weight even if you could complete the reps as singles, if you break the reps then reduce the weight)

-row cal. 10m 8f

Fitness

1.bench 6-6-6-6 work to a 6RM in 15 min.

2.push press 5 x 3 (add weight from last session) in 15 min.

with a constantly running clock set for 18 min.,  perform 6 rounds alternating every 90 seconds (each round will be 3 min.) between:

-5 power clean #135m #95f

-10 wall ball #20m #14f

post heaviest load or total completed rounds to comments

rscn8384

Two ideal positions: resting post workout by Brandon, clean setup by Karl.

Read:

The Best Program For You

 

 

 

09.27.16

Heads up guys, October is going to just as if not more busy than September was.  We have the following things going on over the weekends in October.

Oct. 1-NoVa Open Weightlifting Meet

Oct. 8-Second Half of CrossFit Games Team Series

Oct. 15-USAPL Nationals & Girls Gone Rx

Oct. 29-Halloween Havoc

Nov. 4-USAW American Masters

Sport

1.snatch off blocks @ knee work to a max in 15 min.

2.clean & jerk off blocks @ knee work to a max in 15 min.

for time:

-50 double unders

-21 handstand pushups

-21 deadlifts #225m #155f

-35 double unders

-15 handstand pushups

-15 deadlifts #225m #155f

-20 double unders

-9 handstand pushups

-9 deadlifts #225m #155f

 

Performance

1.snatch off blocks @ knee work to a max in 15 min.

2.clean & jerk off blocks @ knee work to a max in 15 min.

for time:

-50 double unders

-18 handstand pushups

-18 deadlifts #225m #155f

-35 double unders

-12 handstand pushups

-12 deadlifts #225m #155f

-20 double unders

-6 handstand pushups

-6 deadlifts #225m #155f

Fitness

1.deadlift 3 x 5 (note rep & set change, add weight from last session) in 16 min.

18-12-6 reps for time of:

-toes to bar

-kettlebell swing #53m #35f

fscn8435

Tangie is ready to lift big off the blocks.

09.26.16

Sport

Hatch 15/24

1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5, 75% x 5, 80% x 5

1b.max UB ring muscle ups x 4

2a.front squat every 3 min. for 15 min. 65% x 5 x 2 sets, 70% x 5 x 3 sets

2b.max UB handstand pushups x 5

for time:

-9 bastards

-9 bar muscle ups

-9 ground to overhead anyway #135m #95f

-15 bastards

-15 chest to bar pullups

-7 ground to overhead anyway #185m #115f

-21 bastards

-21 pullups

-5 ground to overhead anyway #225m #140f

Performance

1a.squat every 4 min. for 16 min. 65% x 5, 70% x 5, 75% x 5, 80% x 5

1b.max UB bar muscle ups x 4

2a.front squat every 3 min. for 15 min. 65% x 5 x 2 sets, 70% x 5 x 3 sets

2b.max UB handstand pushups x 5

for time:

-9 bastards

-9 bar muscle ups

-9 ground to overhead anyway #135m #95f

-15 bastards

-15 chest to bar pullups

-7 ground to overhead anyway #185m #115f

-21 bastards

-21 pullups

-5 ground to overhead anyway #225m #140f

Fitness

1)squat 3 x 5 (note reps x sets, same weight across all work sets) in 16 min.

21-15-9 reps for time of:

-burpees

-pullups

-hang power snatch #75m #55f

post times to comments

999449_10153573678465587_2058314111_n

Coach Tom roughhousing on max reps bar muscle ups.

Read:

Mobility Myths With Dr. Quinn, Foam Rolling

09.24.16

Sport & Performance

1.pause snatch (2 count @ knee) + 1 overhead squat heavy single in 12 min.

2.pause clean (2 count @ knee) + jerk heavy double (not UB) in 12 min.

3 rounds of:

-30 wall ball #20m #14f

-10 unbroken deadlift #275m #185f

Fitness

1.squat 8-8-8-8-8 work to a heavy 8 in 18 min.

3 rounds of:

-200m run

-20 cal. row/bike/ski

-20 thruster #75m #55f

post times to comments

rscn8240

Carrie handling these front squats with ease.