7.11.2011

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11 July 2011

Great video by Ian from Again Faster on the Games site. Check it here.

WARMUP
400m Run
10 Deck Squats
3 Cast Wall Walks
10 Ring Rows
STRENGTH/SKILL
Power Snatch x 3
HSPU Variation x 8
Side Bridge - 30sec/side
METCON
AMRAP IN 15 MINUTES
10 KB Swings (1.5pood)(1pood)
10 Situps
5 KB Snatches/arm
10 Squats

Competition Cycle

rest

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7.09.2011

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09 July 2011

Today's WOD is at Shelby Farms Park at 10am for everyone. Meet at the visitor's center.
Stable Arm Drill for 50 meters 3 x 3
Carioca + 50 meters 3 x 10 each direction
Forward Lunge (exaggerated foot pulls on one side) + 50 meters 3 x 10 per leg
Wall Drill + 50 meters 3 x 20 per leg
 
1 Round:
4 x 90sec @ 98 cadence + 90 sec walk
4 min rest + drill of choice
6 min @ 93 cadence
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7.08.2011

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07 July 2011

Farmageddon - Movie Trailer from Kristin Canty on Vimeo.

WARMUP
500M Row
5 Windmills/side
5 Dislocates
5 Deck Squats
3 Wall Walks
STRENGTH/SKILL
Box Squat x 3 
Turf Sprint x 1
Kneeling Pallof Press 30sec/side
METCON
"JACKIE"
1000m Row
50 Thrusters (45#)(35#)
30 Pullups

Competition Cycle

A1: Squat, Straight Bar with Chains 5 singles. Go for 5-10# PR.

See you at the run at Shelby Farms Park tomorrow at 10am.

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7.07.2011

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07 July 2011

Gym Closed this Saturday and Sunday. We're hosting a CrossFit Level 1 Certification.

Saturday Morning we will be meeting 10am at the visitors center at Shelby Farms Park for a group run with some hill sprints. See you there.

WARMUP
2 Rounds
10 Pullups
10 Situps
10 Pushups
10 Squats
STRENGTH/SKILL
Mid Thigh Squat Clean x 5
Hurdle Jumps
Deadbugs x 10 w/Medball
METCON
5 ROUNDS:
10 SDHP (95#)(65#)
10 Push Press
10 Burpees

Competition Cycle

A1: Safety Squat Bar with Bands 5 x 1 - look for a 5-10# pr here
B1: Bench Press 5 x 3 - if you hit all 5 sets last week with the same weight go up 5 - 10 lbs. If you didn't, give last week's wait another go.
C1: Barbell Bent Row 3 x 8
D1: go home and rest, you've worked hard. BTW, you squat again tomorrow. No I'm not kidding.
 
Easy group run on Saturday, rest Sunday and Monday.
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7.06.2011

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06 July 2011

Gym Closed this Saturday and Sunday. We're hosting a CrossFit Level 1 Certification.
Saturday Morning we will be meeting 10am at the visitors center at Shelby Farms Park for a group run with some hill sprints. See you there.

WARMUP
3 Min Jump Rope
2 Rounds
5 Deck Squat
2 Cast Wall Walks
10 Ankle Mobility/side
STRENGTH/SKILL
Split Squat x 8/side
Bent Row x 3 - HEAVY
Ring Fallouts x 5
MetCon
AMRAP IN 10 MINUTES
10 Knees to Elbow
15 Pushups
20 Situps
25 Double Unders

Competition Cycle

5 Rounds:

5 Snatches (135/95#)
10 Ring Pullups
15 Box Jumps
5 min rest

then:

Stable Arm Drill for 50 meters 3 x 3
Carioca + 50 meters 3 x 10 each direction
Forward Lunge (exaggerated foot pulls on one side) + 50 meters 3 x 10 per leg
Wall Drill + 50 meters 3 x 20 per leg
 
1 Round:
4 x 90sec @ 98 cadence + 90 sec walk
4 min rest + drill of choice
6 min @ 93 cadence
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