Thursday April 26th, 2012

“Hard work without talent is a shame, but talent without hard work is a tragedy.”
- Robert Half

LEVEL 1

Press 4 Sets X 8 Reps

Then

10 Min TGU

Then

4 Prowler Suicides

 

LEVEL 2

Build to a 3 Rep Max Back Squat

Then

3 Rounds

10 GHD Sit Ups

10 Strict Pull Ups

20 Walking Lunges

25 KB Swings (pick a heavy weight)

30 DU’s

 

STRENGTH

3-Position Clean (mid-thigh, knee, floor) – 75% x 2 sets, 80% x 2 sets

Clean Pull – 100% (of clean) x 5 x 4

Front Squat – 75% x 5, 80% x 4 x 2, 85% x 3 x 2

Then

4 Rounds

Row

Strict Pull Ups

Article-> We Tell Ourselves

 

Wednesday April 25th, 2012

“Nature does not hurry, yet everything is accomplished.”
- Lao Tzu

LEVEL 1

Press 4 Sets X 8 Reps

Then

10 Min TGU

Then

4 Rounds

10 KB Swings

30 DU’s

LEVEL 2

4 Rounds

500m Row

400m Run

Hell yeah!  We’re running in the rain and you will love it!

 

STRENGTH

Power Clean + Clean – 75% x 4 sets

Snatch Balance – 70% x 3 x 2. 75% x 3 x 2, 80 x 3

Push Press – 80% x 3 x 3

Video-> Flight

Tuesday April 24th, 2012

“Be like a postage stamp – stick to one thing until you get there.”
- Josh Billings

LEVEL 1

Deadlift 4 Sets X 8 Reps

Then

10 Min TGU

Then

10 Min AMRAP

2 TGU’s Each Side

200m Run

 

LEVEL 2

10 Min Clock, pick a weight, clean and overhead anyway you like.  Score is as many successful lifts overhead.  You’ll add up total tonage and that’ll be your score.  See you get to do math and crossfit, we’re helping you get smarter and hotter!  Don’t stress out, we’ll have calculators for you guys too.  We wont judge, just kidding we will!

Then

Standing Broad Jump 3 Attemps

Score is longest jump in feet and inches

Then

500m Row Rest 90 seconds 500m Row

Score is total time for both 500m

 

STRENGTH

Power Snatch + Snatch – 75% x 4 sets

Jerk – 75% x 3 x 4

Back Squat – 75% x 5, 80% x 5 x 3

Article-> Caffeine Helps Muscles

 

Monday April 23rd, 2012

“Purpose is what gives life meaning.”
- C.H. Parhurst

LEVEL 1

Bench Press 4 Sets X 8 Reps

Then

10 Min TGU

Then

10 Min AMRAP

The Girls vs The Boys

15 DU’s

10 Sit Ups

5 Pull Ups

Each time you finish a round put a tally mark on the board under the guys team or the girls team.  If we don’t have enough gals, we’ll make a few guys honorary girls for the day.  Come on guys, make me proud!

LEVEL 2

“Angie”

100 Pull UPs

100 Push Ups

100 Sit Ups

100 Air Squats

You must get through all 100 pull ups before you start push ups.  Then all 100 push ups before the sit ups…. and so on throughout the workout, get it?

 

STRENGTH

Snatch – 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1

Clean & Jerk –  75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1

RDL – 55% (of back squat) x 8 x 4

GHD Sit Ups  4 X 8-10

Article-> 11th Domain- Self Confidence

Friday April 20th, 202

“All learning is painful.”

-Aristotle

LEVEL 1

Back Squat 4 Sets  X 8 Reps

Then

A Lil TGU Work

Then

3 Rounds

Suicides

LEVEL 2

Jerk 6 X 1

Then

50 Double Unders

20 Sledgehammer Strikes

40 Double Unders

20 Sleshhammer Strikes

30 Double Unders

20 Sledgehamma Strikes

20 Double Unders

20 Zledgehammer Strikes

10 Double Unders

 

STRENGTH

Chill and eat brownies, we’re sprinting tomorrow morning!

Video-> Pay attention to the height of this lifters hips in the start position and how he flares his knees.  As I splained this week, correct movement is impossible from an incorrect position.  Word! Lifting heavy Sheyit