Monthly Archives: February 2015

02.27.2015

1493150_835646793147988_9094364737987073889_nAnnouncements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am. March On-ramp begins Tuesday March 3rd at 6:00pm! *CrossFit Games Open: The Open is upon us! There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team). Warm-up Drills I. Run 2:00 II. 2-3 rounds of 5 x KB Deadlift (24/16) 7 x KB Swings 10 x KB Push Press (5L/5R) III. Mobility Impact/Focus: Clean Grip Deadlift Warm up as needed before completing the following workload. Clean Grip Deadlift 5-5-5-5-5 Notes: Today's deadlifts with be double overhead grip only. Spend this time practicing you hook grip to prepare for 15.1. Post loads to comments "Gorilla Glue" Complete as many rounds/reps as possible in 6:00 of 8 x Ring Row 12 x DB Snatch (50/35)(6L/6R) Rest 1:00 2:00 x Max Farmers Carry (32/24) Rest 1:00 Complete as many rounds/reps as possible in 6:00 of 8 x Slamball (40/20) 10 x Pistol (Alt 5L/5R) Rest 1:00 2:00 x Max Farmers Carry (32/24) Post rounds/reps completed to comments.
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02.26.2015

ZhKYvsBY_400x400*CrossFit Games Open: The Open is upon us! The first workout will be announced online via CrossFit HQ tonight at 8pm. There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team). Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times. Register at games.crossfit.com It’s time to get some, freaks. Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am. March On-ramp begins Tuesday March 3rd at 6:00pm! Warm-up Drills I. Row 750m II. 2-3 rounds of Jerk Review 5 x Press (45lbs) 5 x Push Press 5 x Push Jerk 5 x Split Jerk III. Mobility Impact/Focus: Push/Split Jerk Warm up as needed (3 sets x 5 reps each) before completing the following workload. Push/Split Jerk 3-3-3-3-3 Post loads to comments. "Deception" Complete the following for time 5 Rounds of 10 x Ring Push-ups 10 x Bumper Ground-2-Overhead (45/25lbs) 5 Rounds of 10 x Wallball (20/14lbs) 10 x Box Jumps (24/20) Notes: Undisciplined actions such as dropping bumper plates or wallballs mid-set during this WOD reaps a 100ft Burpee Broad Jump Penalty. Unbroken Challenge...
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02.25.2015

10348305_835646113148056_7220690787811126553_n*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times. Register at games.crossfit.com It’s time to get some, freaks. Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am. March On-ramp begins Tuesday March 3rd at 6:00pm! Warm-up Drills I. Speed Rope 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Spider Lunges 25ft Inchworms 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Snatch EMOTM Warm up as needed before completing the following workload every minute on the minute for 10:00. 1 x Snatch Notes: Technique is focus here. Weights should only increase as form allows. Post loads to comments. Impact/Focus #2: Back Squat/Double Under EMOTM Complete the workload below every minute on the minute for 14:00 alternating between the following movements. Odd: 2 x Back Squats (185/135) Even: 20 x Double unders Notes: Athletes will be given 5:00 to warm up their back squats. Back Squat repetitions will increase by 2 reps every set (2,4,6,etc.) and double under sets will increase by 10 x double unders every set (10,20,30,etc.). WOD 5-10:00 Metabolic Conditioning
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02.24.2015

throwdown*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times. It's time to get some, freaks. Warm-up Drills: I. Indoor O-Course (Coach's choice) II. Mobility Impact/Focus: Max Wattage Row Set-up a Concept 2 Rower and work through the following Warm-up: Row 2 Rounds of 250m x :30 rest 2 practice attempts of: In ten pulls or less execute a maximum wattage output 3 maximum effort attempts of: In ten pulls or less execute a maximum wattage output Post scores to comments. "Barbell Speciation" 5 Rounds for time of 5 x Thruster (95/65lbs) 7 x Power Clean (95/65lbs) 10 x SDHP (95/65lbs) Notes: SDHP is Sumo Deadlift High-Pull. Post times to comments. Skill Development Complete 8 Rounds of (:20 work x :10 rest) in an L-sit hold or scaled substitute.
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02.23.2015

10422345_835571139822220_3746800492739690592_nCongratulations to all the athletes that competed this past weekend at the Summit Snowdown competition. You all did great! Announcements: The CrossFit Games Open begins this Thursday. We encourage all athletes to register. It's a lot of fun, and you'll be doing the workouts anyways! Register by clicking the "Register to Compete" link on the widget on the homepage, or visit games.crossfit.com Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Front Squat 5-5-5+ Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85% Notes: Use last weeks Front Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts. 1-Rep Maximum/Percentage Calculator Post sets/reps/loads to comments. "Nate" Complete as many rounds/reps as possible in 20:00 of 2 x Muscle-ups 4 x Handstand Push-ups 8 x KB Swings (32/24) Notes: Scaling of muscle-ups will be 3:1 ratio of pull-ups and dips. Post rounds/reps completed to comments.
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02.20.2015

IMG_6795Congratulations to our February on-ramp graduates. Nick, Steve, Krystal, Matt (not pictured), and Jessica (not pictured) will now be slaying alongside you. Welcome! Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Warm-up Drills I. Run 2:00 II. 6:00 Partner Warm-up III. Mobility Impact/Focus: Turkish Get-up + OHS Complete 5-4-3-2-1 reps for quality of Turkish Get-Up Overhead Squat (24/16kg-L) Turkish Get-Up Overhead Squat (24/16kg-R) "Heave Ho" Complete for time 21 x Deadlift (225/155) 42 x Wallball (20/14) 15 x Deadlift 30 x Wallball 9 x Deadlift 18 x Wall Ball Post times to comments. Skill Development - GOAT Work - Sign up for the OPEN Burpee Challenge 14 x Burpees
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02.19.2015

DSC_0558Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 7 x Hindu Push-ups 7 x Hollow Rocks 25ft x Walking Lunges III. Mobility "Mini 12.3" Complete as many rounds/reps as possible in 13:00 of 15 x Box Jumps (24/20) 12 x Push Press (115/75) 9 x Toes-2-Bar Post total reps completed to comments. Impact/Focus: Row Intervals 400m Row x 4 (:30) Rest Rest 2:00 Row 750m Skill Development 3x15 Back Extensions
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02.18.2015

FullSizeRender Dave in the hole of his big 525# Back Squat. Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18). We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Warm-up Drills I. 8:00 Dynamic Warm-up Jog -> Run High Knees Shuffle Grape Vines Pike Walk Tumbling Etc… II. Mobility Impact/Focus #1: Snatch Complex After movement review, warm up as needed before working up in weight in the following complex. Snatch + Hang Snatch + Overhead Squat Post loads to comments. Impact/Focus #2: "Bring Sally Up" Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell. Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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02.17.2015

IMG_6780Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18). We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 4 x Turkish Get-ups (2L/2R) 6 x 'American' KB Swings 8 x Wallball (20/14) III. Mobility Impact/Focus: Handstand Progressions Against 15:00 clock, athletes will be learning and working through various handstand progressions based on their current ability. Handstand Hold (Wall) Handstand (Freestanding) Handstand Walks "Deuces Wild" Complete the following in teams of 2 athletes Complete as many rounds/reps as possible in 8:00 of 5 x Ground-2-Overhead (135/95) 10 x Push-ups (CFGS) 20 x Double unders Rest 2:00 Then...Complete as many rounds/reps as possible in 6:00 of 5 x Ground-2-Overhead (135/95) 10 x Slamball (40/20) Notes: Part 1 of today's workout is inspired by this weekend's competition. 1 person works at a time and must complete an entire round before tagging in their partner. Post total rounds completed by team for each AMRAP to comments.
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02.16.2015

DSC_0529Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18). We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Warm-up Drills I. Row 750m II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Front Squat 1RM Warm up with 3 sets x 5 reps each before working towards establishing a new 1-rep max for Front Squat. Remember these numbers as they will be used in our next squat cycle. Front Squat 1-1-1-1-1RM Post loads to comments. “Tabata This!” Paleo re-test #3 Tabata x Row Rest 1 minute Tabata x Squat Rest 1 minute Tabata x Pull-up Rest 1 minute Tabata x Push-up Rest 1 minute Tabata x Abmat Sit-up Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement. Post scores to comments.
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02.13.2015

DSC_0592_2Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Ring Rows 7 x Push-ups (CFGS) 7 x Medicine Ball Cleans (40/20) III. Mobility Impact/Focus I: Kipping Review We will be doing a review of kipping techniques for pull-ups ("Jackie") and on the rings ("Elizabeth") to help athletes move more efficiently through the workouts today. Paleo Retest #2: "Jackie" or "Elizabeth" Athletes will select one of the following CrossFit Benchmark WODs; the resulting scores will count towards the Paleo Challenge. Those who scaled parts of "Jackie" or "Elizabeth" during the initial testing a few weeks back should execute their re-test today using the same weight and/or level of movement scaling as you did the last time (i.e., bands, matadors). “Jackie” Complete for time Row 1000m 50 x Thrusters (45/35lbs) 30 x Pull-ups "Elizabeth" 21-15-9 for time of Clean (135/95lbs) Ring Dips Notes: The Clean is recieved in the front squat position. Post selection and scores to comments. Impact/Focus II: Barbell Row Warm-up as needed before completing the following sets/reps. Barbell Row 5-5-5-5-5 Back Extensions 3 x 15 Notes: Increase weight for each set of Barbell Rows; providing technique does not become compromised. Barbell Goodmornings may be necessary for some of our athletes as a substitution for Back Extensions. Post sets/reps/loads to comments.
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02.12.2015

IMG_6725Warm-up Drills I. Row 2:00 II. 6:00 Dynamic Warm-up 25ft Crab Walk 25ft Bear Crawl 25ft Spider Lunges 25ft Inchworms 25ft Leg Kicks 10 x Scorpion Stretch III. Mobility Impact/Focus: Death by 50ft Sprint Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap. 1 x 50ft Sprint (0:00-1:00) 2 x 50ft Sprints (1:00-2:00) 3 x 50ft Sprints (2:00-3:00) etc… Post scores to comments. "Ideothetic Navigation" Complete as many rounds/reps as possible in 12:00 of 7 x DB Burpee Ground-2-Overhead (50/35) 15 x GHD/Abmat Sit-ups 10 x 'American' KB Swings (24/16) Notes: The DB Burpee Ground-2-Overhead is as follows. Push-up on DB, jump feet and pick-up DB, clean DB to shoulders, press DB from shoulder to overhead as needed. Post rounds/reps completed to comments.
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02.10.2015

DSC_0525_2**30-Day Paleo Reminder** We will continue collecting nutrition logs and having participants complete their 30 day weigh in, body fat percentage and/or body mass index metrics. No pressure. Warm-up Drills I. Indoor Run II. 2-3 Rounds of 50ft x Slamball Throw (Forward) 50ft x Slamball Throw (Reverse) 7 x Burpees III. Mobility "CrossFit Total" Your goal for today's workout is to find your one repetition max in 3 attempts at each lift. Athletes will perform three warm up sets of 3-5 reps before making 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock. Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 Notes: The following is an excerpt from the article describing the CrossFit Total and it's relative role as a fitness benchmark. "Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." CrossFit Journal Article December 1, 2006 Link to full article  Post loads & total to comments. Skill Development (Optional) Row 8 Rounds of (250m x :30 rest) Post best/worst/median times to comments.
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02.10.2015

MjAxMy01YWNjODhhM2NiNzdkNDc2Congratulations! Today marks day 30 of the 30-day Paleo Challenge! I know this has been a tremendous journey for all of you but it was all worth it. Please plan to weigh in when you arrive to class today (or next time you're in class). Please hand in your food logs (either notebook or printed sheets for the entire 30-days). Try and have them turned in by the end of the week for analysis. Don't jump off the bandwagon because our re-testing will take place during the remainder of the week. Great job freaks! Warm-up Drills I. Speed Rope 3:00 II. 6:00 AMRAP of 7 x Snatch Grip Deadlift (45lbs/PVC) 7 x Power Snatch 7 x Overhead Squat III. Mobility Impact/Focus: Bar Muscle-up/Pull-up EMOTM Complete the following workload every minute on the minute for 12:00 of Option 1: Bar Muscle-ups Complete 1 rep the first minute, adding 1 repetition each minute. 1:00: 1 x Bar Muscle-up 2:00: 2 x Bar Muscle-ups 3:00: 3 x Bar Muscle-ups etc... Option 2: Pull-ups Starting with 2 reps the first minute, add 2 repetitions each minute. 1:00: 2 x Pull-ups 2:00: 4 x Pull-ups 3:00: 6 x Pull-ups etc... Notes: Pull-ups are scaled to your current progression. Today's workout presents a great opportunity to focus on developing your kipping technique (gymnastics or butterfly) and connecting multiple reps successfully. Post option completed to comments. “Brokedown Palace” Complete as many rounds/reps as possible in 6:00 of 30 x Double-unders 15 x Power Snatch (75/55lbs) Rest 1:00 Then… Complete as many rounds/reps as possible in 6:00 of 20 x Double-unders 10 x Power Snatch (75/55lbs) Rest 1:00 Then… Complete as many rounds/reps as possible in 6:00 of 10 x Double-unders 5 x Power Snatch (75/55lbs) Notes: There will be a one minute rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness. Post rounds/reps completed to comments.
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02.09.2015

DSC_0731Warm-up Drills I. 8:00 Dynamic Warm-up Jog –> Run High Knees Shuffle Grape Vines Tumbling Etc… II. Mobility Impact/Focus: KB Swing & KB Snatch After a review of technique for the movements work through the following work/rest intervals completing each task in as few broken sets as possible; challenging weight selections should reflect current proficiency with the KB American Swing and the KB Snatch. 5 Rounds of 1:00 work x 1:00 Rest 15 x KB Snatch (10R/10L) or 25 x American KB Swings Notes: If the workload is not completed within the minute of time allotted the athlete should take their rest time before adjusting weights or working set/rep volume as may be appropriate. 32/24kg would be considered Rx’d weight for this training evolution. Get some, freaks. Post scores to comments. "Mocha Ace" Complete for time 5-4-3-2-1 reps of Handstand Push-ups Pistol (R) Pistol (L) Rest 1:00, Then… 10-8-6-4-2 reps of Plyo/Clapping Push-ups Squat Jumps Rest 1:00, Then… 5-4-3-2-1 reps of Burpees Lunges (Right) Lunges (Left) Notes: Squat jumps begin with a full ROM air squat that finishes with a jump to touch wallball targets or rig. Lunges are stationary. Post scores to comments. Skill Development 4-6 sets of +-10 repetitions x Toes-2-Bar, emphasizing one of the following: I. Strength/Stamina development emphasized through strict repetitions. II. Endurance/Coordination development needs to incorporate practice for skill proficiency regarding the Kipping (competition style).
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02.06.2015

DSC_0680Warm-up Drills I. Run 2:00 II. 2-3 rounds of 5 x Pull-ups (Deadhang) 7 x SDLHP (24/16) 10 x KB Push Press (5L/5R) III. Mobility Impact/Focus: Snatch Grip Deadlift Warm up as needed before completing the following workload. Increase weights as long as proper positioning is maintained. Snatch Grip Deadlift 5-5-5-5-5 Post loads to comments. "Dirty Bit II" Complete for time 5 x Muscle-ups 10 x Handstand Push-ups 20 x Box Jumps (24/20) 30 x Push Press (115/75) 40 x Windshield Wipers (115/75) 50 x Medicine Ball Cleans (40/20) 60 x GHD/Abmat Sit-ups Post times to comments.
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02.05.2015

DSC_0522Warm-up Drills I. 8:00 Dynamic Warm Up Jog -> Run High Knees Shuffle Grape Vines Broad Jumps Tumbling Etc... II. Mobility Impact/Focus: Row 500M TT Complete the following workload below on the rower. Row 250m (Warm-up Pace) Rest 1:00 Row 250m (Warm-up Pace) Rest 2:00 Row 500m (100% Effort) Rest as needed 3:00 Recovery Row Post 500m time to comments. "Dynamic Commotion" Complete as many rounds/reps as possible in 7:00 of 10 x 'Russian' KB Swings (32/24) 25 x Mountain Climbers Rest 2:00 Then... Complete as many rounds/reps as possible in 7:00 of 15 x Slamball (40/20) 100ft Walking Lunges (50/35lb DB) Post rounds/reps completed to comments.
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02.04.2015

DSC_0492No you're not seeing double. Due to the cancelled classes Monday, today will be the same workout for those that did not attend class. For those that completed Monday's workout, there will be different options on the whiteboard for you to complete. Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 10 x Push-ups (CFGS) 10 x Hollow Rocks 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus #1: Back Squat 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% 1-Rep Maximum/Percentage Calculator Wendler’s 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. “XLIX Take II” Complete 10-9-8-7-6-5-4-3-2-1 reps of Thrusters (115/75) Burpees (Over-the-Bar) Post times to comments. Impact/Focus #2: Barbell Row Warm up as needed (3 sets x 5 reps) before completing the following workload. Weights may increase as long as full ROM is achieved. Barbell Row 5-5-5-5-5 Post loads to comments.
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02.03.2015

19302_784810008222494_1659029197622794606_n Crossroads Adaptive Athlete Coaches Seminar this past week. What an amazing opportunity and experience! Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 7 x 'American' KB Swings 10 x Hindu Push-ups III. Mobility Impact/Focus: Muscle-up Progression Against a 15:00 Running Clock work through one of the following Muscle-up Transition Work x 20 reps followed by A1. Deadhang Pull-ups 5-5-5-5 A2. Strict Ring Dips 5-5-5-5 Muscle-up Work B1. Deadhang Muscle-ups 2-2-2-2-2 B2. Muscle-ups (CFGS) 5 sets of 3+ reps “Persistence Hunting IV” Complete as many reps/meters as possible for each movement within the time allotted 5:00 x Ground-2-Overhead (lbs) 4:00 x Row (meters) 3:00 x GHD/Abmat Sit-ups 2:00 x Double unders 1:00 x Wallball (20/14) Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs. Post method, lbs, meters, reps to comments.
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Help Samy Sleep Out to Support Child and Family Services Raise Youth Homelessness Awareness

Help CrossFit New Hampshire (Samy) Sleep Out to support Child & Family Services Read about the event and sponsor our efforts HERE
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02.02.2015

10362931_10153076395367372_198748158767359059_nWeather Announcement: Due to the inclement weather we will be cancelling Noon, and all PM Classes for today (2/2). Normal classes will resume tomorrow morning (2/3). Please be safe driving! Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 10 x Push-ups (CFGS) 10 x Hollow Rocks 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 5-3-1+ Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight. Percentages for sets and reps are derived from this number. The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Notes: In the event classes are cancelled due to weather, athletes will have the option to make-up their Back Squat workout during Wednesday's class. 1-Rep Maximum/Percentage Calculator Wendler's 5-3-1 Training Spreadsheet Post sets/reps/loads to comments. "XLIX" Complete 10-9-8-7-6-5-4-3-2-1 reps of Thrusters (115/75) Burpees (Over-the-Bar) Skill Development Accumulate 3:00 of L-Sit Hold (Rings, parallettes, current progression)
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UPCOMING EVENTS

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