Fire it up! – August 9

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Fire it up! - August 9

Fire it up! – August 9

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All right!  It’s another Friday and its time to look back on the week.  The programming brought three heavy days of lifting and you all didn’t disappoint.  We performed maximum reps at 85% for the back squat, bench press, and deadlift and many of you established new estimated one rep maxes increasing your work capacity.  At these higher percentages it should be expected that you will be only able to achieve a few reps.  A good score will be in the 4-8 rep range.  Of course there will always be exceptions to this but if you are able to complete more than 10-12 reps, then your numbers are slightly off and need to be recalculated.

CrossFit Avalon Throwdown & CrossFit New England Teen Competition

This Saturday we have athletes competing at both CF Avalon and CF New England.  If you are in town, head out and show your support for fellow members.  It is always great to hear your name from the crowd while you are pushing through a tough workout.

The competition at Avalon (Charlestown, MA) begins at 11:30 and will end by 3:30pm.  The teens at CrossFit New England (Natick, MA) will begin at 9am and end around 3pm.  If you have never been to a throwdown, I highly recommend it as the energy is awesome!

What’s On Tap

Next week we are going to focus quite a bit on pushing our own body weight around.  Specifically, we are going to train handstand push ups and dips.  Be sure to mobilize the shoulder to keep it nice and healthy as we move on.  Here’s what’s in store:

Saturday August 10
Every minute on the minute for 10 minutes
2 Snatch @ 75%

“Isabel”
Complete 30 reps for time…
Snatch 135#/95#

Sunday August 11
Complete for time…
Max effort row 500m
rest 2 minutes
Row 1000m @ 500m pace +10 seconds
rest 4 minutes
Row 2k @ 500m pace +20 seconds

15 minutes of mobility work – target any “hot” areas

Monday August 12
1a. Handstand push-ups 6×3 (as deep as possible)
1b. Rope climbs 6×2 ascents/descents

2. Complete reps of 21-15-9-15-21 for time…
95#/65# Hang squat clean
Knee to elbows

Tuesday August 13
Thruster – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Complete for time…
75 Double unders

7 rounds
15 Wallball shots, 20#/14#
15 Pull-ups

75 Double unders

Wednesday August 14
1. Snatch balance – work up to a heavy single in 10 minutes

2. “Randy”
Complete 75 reps for time…
Snatch 75#/55#

3a. Handstand push-ups-6×3 (deep as possible)
3b. Bent over row-6×6 (heavy as possible)

Thursday August 15
“Pull-up Madness” – with a continuous clock perform 1 pull-up on the first minute, two pull-ups on the second minute, three pull-ups on the third minute…continue as long as you can complete the corresponding number of pull-ups as the time

Tabata Intervals
Airdyne
Push-ups
Air squats

Friday August 16
Complete every minute on the minute for 20 minutes…
5 Burpees
1 Squat clean, 185#/125#

rest 10 minutes

Run 500m – max effort

Saturday August 17
1a. Dips 6×3 (as heavy as possible)
1b. L-sit holds 6 x max effort

2. Complete reps of 9-15-21 for time…
Push press 115#/75#
Swings 32kg/24kg
Air squats

Get after it! See you all in the gym and FIRE IT UP!

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