FIRE IT UP FRIDAY – June 13, 2014

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FIRE IT UP FRIDAY - June 13, 2014

FIRE IT UP FRIDAY – June 13, 2014

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FIRE IT UP! FIRE IT UP!

This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it. 

Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!

FLAG DAY BBQ 

When: Saturday at 5pm

Where: Mark and Kari’s – 20 Taylor Rd, Belmont

What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.

RSVP: [email protected]

CROSSFIT LEVEL 1 SEMINAR 

The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.

WHAT’S ON TAP

Saturday 6/14 – Harvard Track

1. 8x100m sprints with 45 sec rest between efforts

2. 4 rounds for time
400m run
50 Air Squats

Sunday 6/15 – Harvard Stadium

Run as many stadium sections as you can in 20 minutes.

Monday 6/16

For time:

2000m row or 1600m run
21 Deadlift, 145/100
21 Ring dips
2000m row or 1600m run
15 Deadlift, 145/100
15 Ring dips
2000m row or 1600m run
9 Deadlift, 145/100
9 Ring Dips

Tuesday 6/17

1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.

challenge is 10 reps while holding at least 50% of your BW in DB’s.

rest 8 minutes

2. 3 rounds for time
15 over the box jumps
15 power cleans, 115/75

Wednesday 6/18

1. Back Squat – 8RM (20 minutes)

2. 3 rounds for time
15 knee to elbow
5 muscle ups
15 knee to elbow
rest 2 minutes

If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and…. get the muscle-up soon. Power through this workout.

Thursday 6/19

1. Jerk from behind the neck – 1RM (20 min)

2. Complete 3 circuits:
Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.

No rest during jumps or powercleans. Each round is about three minutes including rests.

Intermediate: 20″ box and 50% bodyweight powerclean
Advanced: 26″; box and 75% bodyweight powerclean
Elite: 32″ box and 100% bodyweight powerclean

Friday 6/20

1. Power Clean – 1RM

2. “The Bear”
Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:

1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwI. It will help clarify things immensely.
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.

Saturday 6/21

“Kelly”

5 rounds for time
400m run
30 Box Jumps
30 Wallball shots

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