20 Aug 2014

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1. EMOM 20 
Odd: 5 Push Press 
Even: 10 Burpees

2. Complete for time 
Row 1k 
30 KTE’s

K.c. Cunningham liked this post
19 Aug 2014

082014

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1. Bench Press – 3RM

2. “Cindy” 
AMRAP 20 
5 Pull-ups 
10 Push-ups 
15 Squats

18 Aug 2014

081914

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1. EMOM 12 – 2 Snatch TNGo 
1-4 – 70% 
5-8 – 75% 
9-12 – 80%

2. AMRAP 8 
15 Box Jumps 
15 Swings

17 Aug 2014

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1. Back Squat – 3RM

2. Complete 3 rounds for time 
21 Front Squats @ 45% of 2RM 
15 Pull-ups 
3 Wall-climbs

16 Aug 2014

081714

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Run a Partner 5k (Both run/finish together) (Row is 6k)

then AMRAP 12

5 Deadlift, 205/145
10 Pull-ups
15 KTE’s

16 Aug 2014

081614

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1. Complete reps of 15-12-9 for time of

135/95 Squat Snatch
Dips

2. Handwalking practice. If you cannot walk on your hands, then practice balancing just off a wall.

Hey! Something that’s been on my mind for some time is best practices for success in your fitness. I have been meaning to put paper to pen but…Here are my TOP 5 best practices to be successful in your fitness. Keep in mind this is not absolute and I make no claims to be a demigod with devout clarity. I am just an aging CrossFit gym owner that loves to sweat and get others in the best shape of their lives.

Is prayer required to be fit?

Is prayer required to be fit?

5. Warm-Up PRE-Mobility – Get the blood flowing before stretching or rolling. This can be a short run/row/bike/jump rope. Mix it up and vary the duration from as little as 5 minutes to as long as 15 minutes depending on what you need for that day. I have gone as far as 20 minutes at really easy pace before mobilizing and hitting a WOD. Of course this will require you to have the ability to show up 10-20 minutes before class. The benefits ARE worth it!

4. Aerobic Base v. Strength Base – If you come from an endurance background or have participated in sports with an endurance base, then you need to prioritize your strength building. For example, someone that played soccer or ran cross country already has a solid CV/CR endurance base and will see the greatest improvement in CrossFit performance by prioritizing strength work.

Just the opposite is true for someone that has a power sport background. Football players, wrestlers, power lifters and weightlifters need to develop a better aerobic base. That means hitting some Long Slow distance work at an easy pace. This is exactly where I fall and I have been spending more and more time on it with great results.

O'Neill row test

O’Neill row test

3. Cut the Sugar – I am referring to any added sugar to food products or cooking that you consume on a daily basis. You will be totally surprised at how much sugar is added to make processed food palatable. I am sure Coach Alex can really go deeper on this topic and outline why it is your best interest to limit/avoid sugar consumption.

2. Sleep, Mobility, Stretch – You spend anywhere from 4 to 12 hours a week in the gym. That leaves at a minimum 156 hours where you are not in the gym training. What you do with this time is just as important if not more so than what you do inside. Sleep is crucial and there is research suggesting timing your sleep to follow the (REM/NREM) stages that last approximately 90 minutes each cycle. This research says that the total duration is not as important as being in alignment with the cycle. So if you tend to sleep less, try to get 3/4.5/6 hours of sleep to ensure you wake up feeling refreshed. Try it and see how it works for you.

The human body is meant to move. Our society has become one that is less and less active. This is not good. When you are not training or not sleeping you need to make sure that you incorporate frequent and brief sessions of movement that include some stretching or mobility. Get up from your desk, hit some upward and downward dogs. Stand instead of sitting while you work. Take the stairs. You will feel better and have more energy.

1. Cook for Yourself or Get Custom Fit Meals – You need to know what you are putting into your body. See #3. From watching the Food Network, it is astonishing to me how many recipes call for SUGAR and other ingredients that are not best for you. The only way to control this is to prepare your own foods or order prepared foods from a company such as Custom Fit Meals.

WHAT’S ON TAP/PROGRAMMING

These next two weeks we are going to be working up to 2RM’s in some of the lifts. The next couple cycles of programming is going to have a lot of percentage work based on these numbers. You will need the following: Back squat (8/18), bench press (8/20), deadlift (8/22), shoulder press (8/1), push press (8/9), power clean (8/25), and front squat (7/25). If you didn’t complete the lifts on the prior dates then you may use a recent (1-3 months) 1-3 Rep Max for any of the lifts.

We need everyone to get numbers for these lifts to allow class to move smoothly. The percentage work will begin on 9/3.

Saturday 8/16

1. Complete reps of 15-12-9 for time of

135/95 Squat Snatch
Dips

2. Handwalking practice. If you cannot walk on your hands, then practice balancing just off a wall.

Sunday 8/17

Run a Partner 5k (Both run/finish together) (Row is 6k)

then AMRAP 12

5 Deadlift, 205/145
10 Pull-ups
15 KTE’s

Monday 8/18

1. Back Squat – 2RM

2. Complete 3 rounds for time
21 Front Squats @ 45% of 2RM
15 Pull-ups
3 Wall-climbs

Tuesday 8/19

1. EMOM 12 – 2 Snatch TNGo
1-4 – 70%
5-8 – 75%
9-12 – 80%

2. AMRAP 8
15 Box Jumps
15 Swings

Wednesday 8/20

1. Bench Press – 2RM

2. “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

Thursday 8/21

1. EMOM 20
Odd: 5 Push Press
Even: 10 Burpees

2. Complete for time
Row 1k
30 KTE’s

Friday 8/22

1. Deadlift – 2RM

2. 30-24-18-12-6
Deadlift @ 60% of 2RM
Double unders

Saturday 8/23

1. Power Clean – 2RM

2. 5 rounds for time
15 Squat clean @ 50% of 2RM
20 Sit-ups
20 Calories on the A/D (12 calories on the rower)

 

Evan Michael Coniglio liked this post
14 Aug 2014

081514

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1. Overhead squat – 15RM

2. For time (20 minute cap) 
1 rope climb 
21 ground to overhead, 115/75 
2 rope climb 
18 ground to overhead 
3 rope climb 
15 ground to overhead 
4 rope climb 
12 ground to overhead 
5 rope climb 
9 ground to overhead 
6 rope climb 
6 ground to overhead 
7 rope climb 
3 ground to overhead

13 Aug 2014

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Complete for time

Run 1000m

then 10 rounds of the following circuit

10 Ring Rows (feet on a box) 
20 Push-ups 
30 V-ups

then

Run 1000m

12 Aug 2014

081314

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1. AMRAP 7 – Burpees

2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 
between sets 
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets

3. Double Unders 100 reps x 3 sets


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