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May 2017

April 2017

050117

Monday, May 1st, 2017

Barbell:

Front Squat - After warm up sets:

Set 1: 6 x 50% 3 RM
Set 2: 3 x 75% 3 RM
Set 3: Max Reps x 3 RM
Set 4 will also be done to failure, and the load will be determined by how many reps are completed in set 3:

1-2 reps, decrease set 4 load by 5-10 pounds
3-4 reps, set 4 load should remain the same
5-6 reps, increase set 4 load by 5-10 pounds
7+ reps, increase set 4 load by 10-15 pounds

Incidentally, WHATEVER WEIGHT IS USED IN SET 4, IS THE NEW 3 RM, AND WILL BE USED TO BASE NUMBERS OFF OF THE NEXT TIME THAT LIFT IS DONE (the following week).

Conditioning:

AMRAP in 10 minutes:

10 Alternating DB Snatch (55,35)
5 Chest to Bar Pull Ups
10 Burpees

Mobilize

LisaRun
Lisa during one of the runs in the 2015 Firestarter  Challenge. The early-bird registration deadline for the 2017 event ends May 10th.  Got team?

QUOTE:"Training is different than competing.  When you're training, you're getting better.  When you compete, you are simply testing.  Getting better means not just getting more endurance or more strength.  It means getting more efficient and simply moving better.  This is accomplished by a conscious effort to improve technique and mobility, and putting effort into thinking about the best way to get from point A to point B, not just doing it.  As Ben Bergeron says, 'don't compete yourself out of shape'."


042817

Friday, April 28th, 2017

Barbell:

Snatch - GET MEAN and find your GOOD 1 Rep Max.  Take 20-25 minutes, and warm up slowly so you can practice good technique as it gets heavier.  If you are new to these, scale as needed, including starting with hang power snatches, power snatches, hang squat snatches, etc.  Maybe you just need to practice overhead squats first.  Your coach can help you.

Conditioning:

AMRAP in 12 minutes:

5 Front Squats (155, 105)
5 Shoulder-2-Overhead (same)
10 V-Ups

Mobilize
ColleenThruster
Colleen going for broke.

QUOTE: “I’m not impressed by the individual who is willing to exercise to the point of vomiting or a loss of bladder control—this is not that unusual. What I’m impressed by is the individual who shows up every day at the gym, does what is necessary, doesn’t complain, doesn’t look for recognition, does what’s necessary outside of the gym to support their training and goals, and continues this process consistently for years.” - Greg Everett

 


042717

Wednesday, April 27th, 2017

Conditioning:

30 minute running clock

0:00 - 10:00
21-15-9 reps of

Row (calories)
1 arm DB Thrusters (21-15-9 PER SIDE)(35, 20)

10:00 - 20:00

4 Rounds

Run 200m
Burpee Broad Jumps across mats and back (concrete to concrete)

20:00 - 30:00

65 Barbell Push Ups
65 Barbell Reverse Rows
divide these up however you wish

All times will be added together.

Mobilize
OverheadPlates

QUOTE:"Typically, the world's best athletes are minimalists when it comes to their training.  They work hard and fast with few exercises.  They master the fundamentals and work with them for years.  This is the secret that no one wants to hear." - Greg Glassman


042617

Wednesday, April 26th, 2017

Barbell:

Power Clean - find your 3 rep max

Conditioning:

4 Rounds for time

Run 400m
15 Box Jumps (30, 24)

Exit Strategy:

EMOM for 6 minutes

Hanging L-sit.  Shortest hang time is score.  Modify with 1 legged hanging L-sit, or hanging knee raise holds.
GHDSitUp
Reach!

QUOTE:"Life is simple.  Everything happens for you, not to you.  Everything happens at exactly the right moment, neither too soon nor too late.  You don't have to like it...it's just easier if you do." - Byron Katie


042517

Tuesday, April 25th, 2017

Skill:

Pick two movements you struggle with (pull ups, pistols, rope climbs).  We'll all start with the same clock, and you complete a 12 minute EMOM, alternating between the two.  Pick a rep scheme that allows for about 20-30 seconds of work.  The goal is to be a little better at the movement than when you started.

Conditioning:

8 Rounds for time:

5 Strict Pull Ups
7 1-arm Kettlebell Snatch (alternate arms each round)
9 Pistols

Mobilize

DenaPushUps
Push Ups - low and tight.

QUOTE: "My parents own a CrossFit gym.  I absolutely  know what burpees are." - our daughter, Cora


042417

Monday, April 24th, 2017

Barbell:

Front Squat - Find your 3 RM

Conditioning:

4 Rounds for time:

15 Wall Ball Shots (20, 14)
15 DB Push Press (55s, 35s)
50 Double Unders

Exit Strategy:

Accumulate 3 minutes in a hand stand hold - freestanding if you are able, use a partner if you wish.

BrianDLift
Brian working the deadlift. 

QUOTE:"Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter." - Francis Chan

 


042117

Friday, April 21st, 2017

Barbell:

Press - Find that 3 RM so we can use it to get you stronger.

Conditioning:

5 Rounds for total reps

Max Toes to Bar
Max TOUCH AND GO Clean and Jerks (135, 95)*
Rest 2 minutes between sets

*There should be no rest or pause in this set, on the floor, at the shoulder, or at the top.  A pause equals the end of the set.

Mobilize
WayOverhead
In over their heads.

QUOTE:"Happiness does not live on the other side of achievement." - Ben Bergeron


042017

Thursday, April 20th, 2017

Conditioning:

AMRAP in 25 minutes

Run 1 Big Lap
10 Burpee Box Jump Overs
Row 500m
6 (3 per side) Turkish Get Ups (55, 35)

Mobilize - take time to really get in to the nooks and crannies, and make a change.

Alyssa
Alyssa like a boss.

QUOTE:"I became insane, with long intervals of horrible insanity." - Edgar Allen Poe


041917

Wednesday, April 19th, 2017

Barbell:

Deadlift - find your 3 RM.  We will use this in our upcoming strength cycle.

Conditioning:

4 Rounds for time

10 Hang Power Cleans (135, 95)
15 Ring Dips
10 Strict Pull Ups

Exit Strategy:

Accumulate 90 seconds of side planks on each side.  Complete 1 side before going to the other, and try to stay on your hand instead of your elbow.
MenAtWork
Men at work.

QUOTE:"Habit, if not resisted, soon becomes necessity." - Saint Augustine

 


041817

Tuesday, April 18th, 2017

Conditioning:

5 Rounds
1 Minute Max Cal Row
1 Minute Max Handstand Push Ups
1 Minute Rest

Core Conditioning:

8 Rounds:

20 second Hollow Holds
Rest 10 seconds
20 second Superman Holds
Rest 10 seconds

Mobilize
LaTieshaWB
Stretchin' out.

QUOTE:"As you listen to that voice in your head, that voice becomes your best or your worst coach.  Nobody will coach you more than that voice.  If that voice was projected over the loud speaker, would you be proud of it?" - Ben Bergeron