Archive | Workouts

Wednesday March 28th, 2012

Mar 28th, 20121 Comment

“Take time to be deliberate, but when the time for action arrives, stop thinking and do it.”
- Andrew Jackson

LEVEL 1

Press 4 Sets X 8 Reps

Tabata

Sprint

LEVEL 2

Clean 6×2

Then

7 AMRAP

3 Thrusters (95#/65#)

3 Pull ups

6 Thrusters

6 Pull ups

etc.

 

COMPETITION

A.
Build to a heavy-ish Deadlift in four sets or fewer,
and then….
Every minute on the minute, for 5 minutes:
Touch-n-Go Deadlift x 5 reps

(weight should not exceed 315/225 lbs – these should be performed at a light enough weight that you can easily cycle through the 5 reps for each of the five sets – NONE of the reps should be a grind)

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Hand-Release Push-Ups
30 Double-Unders

C.
Three rounds, completed at 85% pace, of:
800 Meter Run
15 Push Press (115/75 lbs)
10 Pull-Ups

Article-> Don’t Call It Pampering

 

Workouts

Tuesday March 27th, 2012

Mar 27th, 20122 Comments

“Having a positive mental attitude is asking how something can be done rather than saying it can’t be done.”
- Bo Bennett

LEVEL 1

Deadlift 4 Sets X 8 Reps

Then

3 Rounds

400m Run

10 DB/KB Front Squats

 

LEVEL 2

15-12-9-6-3

Power Snatch (115#/70#)

Lateral Bar Burpees

 

 

COMPETITION

A.
Four sets of:
Back Squat x 3 reps
Rest 4 minutes

B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Overhead Squat
Burpees

C.
For times:
Row 1000 Meters
Rest for 4 minutes while carrying 32/24 kg kettlebells 400 meters
Row 500 Meters
Rest for 2 minutes while carrying 32/24 kg kettlebells 200 meters
Row 500 Meters

Podcast-> Good Sheyit!

 

Workouts

Monday March 26th, 2012

Mar 26th, 20121 Comment

“Discipline is the bridge between goals and accomplishments.”
- Jim Rohn

LEVEL 1

Bench Press 4 Sets X 8 Reps

Ring Rows 10 Reps

Then

10 Min Double Under Practice

You should be getting a little better at these.  If you feel you’re not, ask your coach for specific tips.

Then

8 Min AMRAP

20 Single Arm KB Swing (10 Each Arm)

15 Sit Ups

20 Jumping Lunges (10 Each Leg)

 

LEVEL 2

Bench Press 3 Sets X 5 Reps

AMRAP L Sit

Then

3 Rounds

500m Row

25 Wall balls (20#/15#)

 

COMPETITION

Five sets for times of:
155/105 lb Power Snatch x 5 reps
Handstand Push-Ups x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
Rest 3 minutes

C.
Three sets for times of:
50 Kettlebell Swings (32/24 kg)
Rest 2 minutes

We’re going to be starting a strength class here really soon.  We were waiting for sectionals to end so the people doing competition class could take part in it.  We’ll get more details out in the next couple days.

Video-> How Bad Do You Want It?

 

Workouts

Change to Evening Workout Schedule on Monday, March 26

Mar 25th, 2012No Comments

Monday’s p.m. schedule is changing for a very cool reason.  Austin Malleolo, Spencer Hendel and James Hobart from Reebok CrossFit One will be visiting us and coaching a 6:30 p.m. class.  You probably already know this, but these guys are very accomplished CrossFit gamers!  This is a once in a lifetime opportunity – don’t miss it!

We are pushing the regular 6:00 p.m. class to 6:30 and the Level I 7:00 class to 7:30.  Level I CrossFitters are welcome to join the 6:30 class too as it will be a scaled workout.

Workouts

Saturday March 24th, 2012

Mar 24th, 2012No Comments

“People become really quite remarkable when they start thinking that they can do things.  When they believe in themselves they have the first secret of success.”
- Norman Vincent Peale

7AM Sprints

2X 10m

4X 20m

6X  40m

4X 80m

2X 100m

If you want to get lean, sprints is where it’s at!

 

LEVEL 1 and 2

Tail Pipe

Then Get Some

Truck Sprints

 

COMPETITION

Sectional Workout 12.5

If you already did it, spend 20 minutes building up to a heavy  Snatch, then 20 minutes building up to a heavy  clean and jerk.

VIDEO-> I just saw a documentary about Lil Evil aka Jens Pulver.  He was one of my favorite MMA fighters.  He had a horrible childhood and still became a successful person.  He’s very open and candid about his childhood. It takes a strong person to lay out your personal life like he does.   Check it out -> Driven

 

Workouts
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