Crossfit Warm up
Strength - Overhead squat - 5-4-3-3-2-2-1
WOD:
A modification inspired by Crossfit Football -
Run 100 meters - 6 rounds, 30 seconds rest between efforts, then
18-12-6 reps of:
Deadlift 225
Kettlebell chop
Run 100 meters - same as above
Dylan backward roll, part of Crossfit AZ agility training....getting ready for football season.
Sorry G for the misprint! I named Bo in the pic from yesterday when in fact it was Conrad and Gaylen going overhead. WTF was I thinking! That's what 6 night shifts in a row does to ya.....
Another solid week of training with more improvements and PR's being set. You all deserve a day off....too bad its not today! Take tomorrow off and rest up. All of you following the zone challenge will weigh in Monday!
Today:
warm up with clean and jerk
work up to 90% - 5 sets of 1 rep
WOD: 4 rounds
Tire flip - teams of 4 - 400 meters
Heavy Bag Carry
Virtual shoveling
It's a relay - teams of 2 perform tire flip/2 man bag carry while remaining team mates shovel as many reps as possible until 400 m is complete. Score is total number of shovel reps.
Johnnie C. one of our newest members. When you see him around the gym be sure to introduce yourself.
From crossfit.com site:
Warm up - shoulder mobility, hips and knees
Skill/strength - squat therapy
WOD
"Fran"
21-15-9 for time of:
Thruster - 95 lbs
Pull up
Conrad and Galen going overhead...
Today's Workout...
July Painstorm- courtesy Crossfit.com affiliate blog
As you all have noticed....Its Freakin hot!!! Hydration is a must. Drink all day and bring plenty to drink during the workouts. It's not going to get any cooler!
Dylan's box jump wod...
From around the Crossfit community...courtesy crossfit.com
Flatirons CrossFit and Boulder SWAT: A lethal combination you don't want coming through the door at you.
Warm up - abs
Squat 75% of 1RM 5 x 4 reps
WOD:
"Nancy"
5 rounds for time:
400 m run
Overhead squat - 95 lbs - 15 reps
1 RM - Press/Push Press/Push Jerk
Practice Muscle Up - 30 minutes
For Time:
21-15-9
Plyo push up
Box jump
Pull up
Ring dips
For the Zone participants...
Start with breakfast this week. Here are some ideas
Great read from nytimes
Here is a cool site for some old school strongman stuff...
145 lb snatch...www.oldtimestrongman.com
Here is some nutrition sites to get you focused. We start tomorrow.
Take the weekend to rest. You deserve it after another awesome training week.
Yesterday's workout went well. We had athletes moving 26,000 lbs in 30-35 minutes...not bad.
The Zone challenge starts Monday. Get ready...
LIFT 26,000 LBS
45 MINUTES TO COMPLETE
ANY LIFT OR COMBINATION OF LIFTS IS ACCEPTABLE IN ANY ORDER OF YOUR CHOOSING
DEADLIFT CAN ONLY COUNT FOR HALF
EXAMPLE: DEADLIFT OF 250 LBS FOR 10 REPS = 2500 LBS LIFTED.
2 SETS OF 10 + 5000 LBS LIFTED.
COMBINE SQUATS, PRESSES, JERKS ETC UNTIL A TOTAL OF 26,000 IS LIFTED
THINK ABOUT WHAT COMBO YOU WILL USE AND COME TO CLASS WITH A PLAN.
Courtesy of Crossfit.com
Gillian Mounsey
Some day....some day....
FOR THOSE OF YOU WHO HAVE ACCEPTED THE ZONE CHALLENGE, WE WEIGH IN MONDAY. HERE IS A LINK TO THE ZONE WEBSITE TO HELP YOU GET STARTED.
"Annie"
For Time:
50-40-30-20-10 reps of
Double unders
Sit ups
courtesy Crossfit.com affiliate page
Coolin' things down in the sultry summer heat at CrossFit Fire Base Orlando.
This is what we should be doing....It's not gonna get any cooler here.
Post yesterday's "Filthy Fifty" to the whiteboard web site. Everybody across the board made huge improvements over last time. All of your hard work is paying off in a huge way.
Warm up:
2 position snatch - work on speed, full extension
Strength work:
Snatch 75% of max 5 sets x 4 reps
WOD:
Every minute on the minute:
Thruster - 75% of 1RM 3 reps
Push ups for the remainder of the minute.
Score how many minutes until 100 push ups is completed.
Single arm barbell snatch + overhead squat
Power output calculator - courtesy Catalyst Athletics
Check out the calculator, play with scaling lifts and see the output results. They may surprise you! Which generates more power....Fran with 135 in 10 minutes, Fran with 95 in 6 minutes or Fran with 75 in 4 minutes. The result...the benefit of relative scalability.
