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WARM UP
Mobility 10 minute, work your tight stuff!
Sled drag 5 x 30m, 100kg, rest 1 minute
PART A
Box Squat 12 x 2, 60% 1rm, purple bands, rest 1 minute
Dead lift from deficit 8 x 1, 60% 1rm, purple band – doubled over, rest 1 minute
PART B
Complete as many rounds as possible in 15 minutes of:-
10 Toes [...]
Monday 210512
Posted on May 21, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Sunday 200512
Posted on May 20, 2012 by admin. Filed under Exercise
PART A
High-Hang Snatch – 50% x 2 x 5
Power Clean & Jerk – 60% x 1 x 5
Squat Jump – 3 x 3
Need explanation? Follow link…catalystathletics
PART B
21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension
Post time to comments.
The Mental Switch..
Nobody who ever gave his best regretted it.
- George Halas
Saturday 190512
Posted on May 19, 2012 by admin. Filed under Exercise
PART A
Max effort Press 1, 1, 1, 1.
PART B
3 rounds of KB complex for time:
Swing, 5 reps L/R 24kg (16kg)
High pull, 5 reps L/R 24kg (16kg)
Snatch, 5 reps L/R 24kg (16kg)
Post loads for PART A and time for PART B to comments.
“A good teacher is a master of simplification and an enemy of simplism.”
-Louis A. [...]
Friday 180512
Posted on May 18, 2012 by admin. Filed under Exercise
PART A
Max Front Squat 1, 1, 1, 1.
Snatch Balance 5 x 3, rest 90 seconds
PART B
Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee – 275 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. [...]
Thursday 170512
Posted on May 17, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Wednesday 160512
Posted on May 16, 2012 by admin. Filed under Exercise
WARM UP
3 x 15
Pull up
Push up
Hip Extension
1 minute plank
TECHNIQUE
Burgener Warm up
2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 70kg (50kg) and add 5kg each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Post loads completed [...]
Tuesday 150512
Posted on May 15, 2012 by admin. Filed under Exercise
WARMUP
3 x
15 Reverse bar row
30 Abmat situps
PART A
Bench 7 x 3 @ 55% 1rm + purple bands, rest 1 minute
Strict Press 4 x 6 @ 50% 1rm, rest 1 minute
PART B
3 rounds for time of:
21 Thrusters 45kg (30kg)
15 Ring Dips
9 HSPU
Post loads for PART A and time for PART B to comments.
“Life is a gift. [...]
Monday 140512
Posted on May 14, 2012 by admin. Filed under Exercise
WARM UP
Mobility 10 minute, work your tight stuff!
Sled drag 5 x 30m, 100kg, rest 1 minute
PART A
Box Squat 12 x 2, 55% 1rm, purple bands, rest 1 minute
Dead lift 8 x 1, 55% 1rm, purple band – doubled over, rest 1 minute
PART B
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 [...]
Sunday 130512
Posted on May 13, 2012 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
