10.21.17

Good luck today Jon & Shelly at the Mid-Atlantic Master’s Classic and Coach Amy & Terri at the Masters Of The DMV!  Check out the addresses for each competition listed below the workouts!  Feel free to come out and support your classmates and coaches today!

Sport & Performance

1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10 of 1RM on 10.09.17

for time:

-600m run

-50 kettlebell swings #53m #35f

-400m run

-35 pullups

-200m run

-20 ring dips

Fitness

1.front squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 of 3RM on 10.13.17

for time:

-600m run

-50 situps

-400m run

-35 wall ball #20m #14f

-200m run

-20 hand release pushups

post times to comments

Big deadlifts = bigger percentages. Rob knows this is science.

Mid-Atlantic Master’s Classic is being held from 7am-4pm at:

CrossFit Everlasting

1305 Governor ct Suite C

Abingdon, Maryland 21009

Master’s Of The DMV is being held from 8:30am-5pm at:

CrossFit Kingstowne

652 S. PICKETT STREET

ALEXANDRIA, VIRGINIA 22304

Check out scoring here

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10.20.17

Sport & Performance

1.squat 35% x 10, 45% x 10, 55% x 10, 65% x 10

every minute on the minute for 8 minutes:

-5 hang power clean #155m #105f

with the remaining time each minute perform max reps wall ball #20m #14f

*score is total wall balls

Fitness

1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10

every minute on the minute for 8 minutes:

-5 burpees

with the remaining time in each minute max reps hang power clean #95m #65f

*score is total hang power cleans

post total reps to comments

TK with World Champion Kim Walford and her 542lb deadlift at 156lbs!

Read:

2 Day Keeping Chalk In Bucket Seminar Announced

 

 

10.19.17

Sport & Performance

1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10 all % off 1RM from 10.09.17

2.push press 10-10-10 work to a moderate 10 in 10 min.

for time:

-9 thruster #115m #75f

-9 chest to bar pullups

-12 thruster #115m #75f

-12 chest to bar pullups

-15 thruster #115m #75f

-15 chest to bar pullups

Fitness

1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10 all % off 1RM from 10.09.17

2.push press 10-10-10 work to a moderate 10 in 10 min.

for time:

-9 thruster #95m #65f

-9 pullups

-12 thruster #95m #65f

-12 pullups

-15 thruster #95m #65f

-15 pullups

post times to comments

Tangie with multi-year World Champion Jen Thompson and her 142.5kg bench press.

 

10.18.17

REMINDERS: This is a deload week.  All of your barbell work in “B” should feel light, easy, and a welcome break.  Next week will be a transitional week which will setup our next training block.

Sport & Performance

1.3 position clean (hip, knee, floor) + 1 jerk EMOM for 10 min. at 60% of 1RM on 10.11.17

for time:

-6 bar muscle ups

-12 ground to overhead anyway #155m #105f

-24 toes to bar

-36 box jump overs “24m/20″f

-48 double unders

Fitness

1.high hang power clean 5-5-5-5-5 work to a moderate 5 in 10 min.

for time:

-6 pullups

-12 ground to overhead anyway #115m #75f

-24 alternating leg stationary lunges

-36 burpees

post times to comments

The Bawse and TK with THE Ray Williams.

Read:

2017 USAPL Raw Nationals Results

Drop-In Athlete Claims He Always Warms Up With Muscle-ups

10.17.17

Sport & Performance

1.3 position (hip, knee, floor) snatch 60% of 1RM from 10.12.17 EMOM for 10 min.

for time:

-60 cal. row/bike/ski

-50 toes to bar

-40 alternating leg pistols

-30 power clean #135m #95f

-20 bar muscle ups

Fitness

1.high hang power snatch 5-5-5-5-5 work to a moderate 5 reps in 10 min.

-10 toes to bar

-20 power clean #95m #65f

-30 air squat

-40 situps

-50 cal. row/bike/ski

post times to comments

3rd place in the intermediate division at Festivus Games for Shelly & Natasha!

 

10.16.17

Reminders: Those doing the RP Gym Challenge this is your week 8 weigh-in date.  Do this BEFORE “B” gets started.

Sport & Performance

1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10

alternating every 90 seconds for 9 min. between:

2a.10 alternating hand dumbbell power snatch #50m #35f x 3

2b.50ft. 1 arm dumbbell overhead walking lunges #50m #35f x 3

for time:

-5 rope climb ascents 15ft m/12ft f

-20 toes to bar

-30 alternating hand dumbbell power snatch

-40 cal. row/bike/ski

Fitness

1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10

for time:

-30 cal. row

-400m run

-30 front squat #95m #65f

post times to comments

The 4th strongest 40-49 year old 63kg woman in America.

10.15.16

rest day

Great work this week on all your lifts and conditioning pieces.  Next week will be a deload, and then there will be a transitional week before we start our new cycle on October 30.  Some of the lifts will be moved around, so be aware of what lifts are on what days moving forward.

Quick update on the weekend. First on our ladies from Iron Crab Barbell:

Mary finished with 120/72.5/162.5 for a 355kg total hitting PRs on bench, deadlift, and total.

TK finished with 132.5/72.5/160 for a 365kg total with PRs arcoss the board. Both TK & Mary ended up in the top half of all the qualifying 72kg women in America!

Tangie finished with 132.5/65/155 for a 352.5kg total PRs across the board and ended up on the podium as your 4th place 63kg M1 (masters 40-49) in the whole USA!

Shelly & Natasha also ended up with hardware yesterday finishing on the podium with a 3rd place finish at the Festivus Games! Great work to all of our females over the weekend!

The common theme of all these ladies stellar performances? Individual Supplemental Programming for Powerlifting from Coach Lonnie. If you are interested in this or any of our other Supplemental programs speak to Coach Sam or Coach Lonnie about these.

These ladies put in the work!