Mission of the Day, 31Mar11

As many rounds as possible in 20 minutes:

25 full-range push-ups

200 meter run

25 chest-to-bar pull-ups

200 meter run

 

developing the push-up:

http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov

playing with push-ups:

http://www.youtube.com/watch?v=oQd7FZLKcUc

Mission of the Day, 30Mar11

3 Rounds For Time, Height & Max Deadlift:

5 Deadlift*

10 Box jump, set to a 10-rep-height max

10 Single arm kettlebell snatches 5L-5R  88lb/55lb*

* Begin the deadlift at a “perceived-medium-heavy” weight, and increase that weight every round for a working-5-rep-max on the last round. Be smart with your Kettlebell snatches. You should challenge yourself but do not work beyond your ability…Scale as necessary!

Leave us some feedback!

Mission of the Day, 29Mar11

Complete as many rounds as possible in 20 mins of:

2 Rope Climbs

25 v-ups

Row 250 meters

 

 

Mission of the Day, 28Mar11

3 Rounds For Time and 5 Rep-Max Back Squat:

Back Squat x 5*

Ring Dip x 25

200 meter sled pull 100lb/75lb

*Increase weight each round for a working 5RM. Total time includes loading.

“There is never an absolute answer to everything, except of course that you have to do your squats.” ~Rip

Mission of the Day, 25Mar11

21-15-9 reps of:

Handstand push-ups

Ring dips

Ring push-ups

Chest to bar Pull-ups

Typically, this workout would be “for time”. Instead the focus is full Range of Motion (ROM). These movements will challenge the full 180 degree range of presses. Focus on your weaknesses.

Kombat Kettlebells: Anne overhead squats a 55lb kb.

Turkish Get Up: We didnt have a kettlebell heavy enough for Nathan, so we made one,, 95 lbs.

Practice the TGU by balancing an object on a closed fist.

Turkish Get Up with High Bridge.

Mission of the Day, 24Mar11

Death by Box Jump!

Then,

Turkish Get Up – Skill work.

http://www.youtube.com/watch?v=uGRBvom4Zrw

Mission of the Day, 23Mar11

“Mental Stress” – Work Fast to COMPLETE:

ROUND 1.

1 Rep Perceived Max Front Squat From Rack

1 Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 2.

3+ Rep Perceived Max Front Squat From Rack

3+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 3.

5+ Rep Perceived Max Front Squat From Rack

5+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 4.

7+ Rep Perceived Max Front Squat From Rack

7+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

ROUND 5.

10+ Rep Perceived Max Front Squat From Rack

10+ Rep Perceived Max Weighted Chest-to-Bar Chin-up

200 meter Sprint

Round 1 begins with max lifts. For round 2, reduce weight for a perceived 3-rep-max (though if more reps are possible continue until failure). Reduce weight using this same method to finish the remaining rounds.

For anyone that does not know their maxes and does not have a written record of their lifts, begin on round five, and work back to round 1, increasing weight each round.

Today we’ll figure out our “perceived maxes” for the day. Lets say you’ve done a 200 lb front squat in the past, but maybe you can’t hit that today. We’ll have to figure out where you’re at during warm-up and base our training off that perceived max. So you hit the warm up and it “feels light/heavy.” I ask how you feel, “I could probably hit _____ today,”. IF I AGREE, then we’ll attempt it. The more experienced, the more “keyed in” you are to your training.

For those that have recently graduated from bootcamp, you MUST begin recording your lifts, times, personal records and overall progress. Buy a notebook and join our gym’s Beyond The White Board. It’s free with your membership. If you have been in CrossFit training for some time now and HAVE NOT recorded anything shame on you!

Today’s skill work: free floor hand stand holds. noobs practice donkey kicks.

Mission of the Day 22 Mar11

6 Rounds For Time:

100 Meter Sled Pull (load an 88#/55# bell)

10 Single Arm Kettlebell high pulls 5R+5L (use your bell)

Form is critical for this one. Sub as necessary. For each “level-down” in weight, increase reps by 5 each hand.

Bootcamp 9am.

Mission of the Day 21 Mar11

For Weight:

5 Rep Max Shoulder Press

5 Rep Max Push Press

5 Rep Max Power Clean

5 Rep Max DeadLift

Each movement builds off of the last. Recover as needed but work fast!

 

Today begins our 4 week cycle of Applied Strength. I have modified all aspects of the program to accommodate our clients standard 5-day work week. The “core” of this cycle is built on a Mon-Wed-Fri schedule, with Tuesdays and Thursdays being supplemental, Sat & Sun are rest days.  This means that 3x-week members will not miss out on any of the necessary aspects that the program offers.

 

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