The Blog

03.04.2015

10989229_835646443148023_169612521349490688_nWarm-up Drills
I. Row 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 Work
Warm-up as needed before completing the following workload.

3×2 Hang Snatch
3×2 Snatch
3×3 Overhead Squat

Notes: Prescribed workout is sets x reps. Technique over weight is focus today.

Post loads to comments.

Impact/Focus #2: Front Squat
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.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3 x 90%

1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Row Intervals
Complete 6 rounds of
Row 1:00/Rest :30

Post total meters to comments.

Posted in | Leave a comment

03.03.2015

DSC_0157Announcements: March On-Ramp begins Tonight at 6:00pm!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 12:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

“JT”
Complete 21-15-9 reps of
Handstand Push-ups
Ring Dips
Push-ups

Post times to comments.

Skill Development
3×15 Back Extensions

Posted in | 3 Comments

03.02.2015

FullSizeRender-2Announcements: March On-Ramp begins Tuesday March 3rd at 6:00pm!

Warm-up Drills
I. Row 2:00
II. 15.1 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.1″
Complete as many rounds and reps as possible in 9 minutes of:
15 x Toes-to-bars
10 x Deadlifts (115/75lbs)
5 x Snatches (115/75lbs)

“Workout 15.1a”
1-rep-max Clean and Jerk
6-minute time cap

Notes: Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Masters, Scaled, and Scaled Masters variations of the workout will be provided on the whiteboard.

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Posted in | 4 Comments

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.

Posted in | 2 Comments

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…

Posted in | 3 Comments

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

Posted in | 2 Comments

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.

Posted in | 2 Comments

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.

Posted in | 2 Comments

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

Posted in | 6 Comments

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
3×15 Back Extensions

Posted in | 1 Comment

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

Posted in | 2 Comments

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.

Posted in | 2 Comments

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.

Posted in | 2 Comments

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.

Posted in | 2 Comments

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.

Posted in | 3 Comments

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.

Posted in | 2 Comments

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.

Posted in | 2 Comments

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).

Posted in | 1 Comment

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.

Posted in | 2 Comments

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.

Posted in | 2 Comments

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.

Posted in | 3 Comments