FIRE IT UP FRIDAY! PR Friday 5/2/14
Fire it Up Baby! This has been a tough week of training. The tempo squats were brutal and fun at the same time. Only a CrossFitter would combine “brutal” and “fun” in the same sentence. This upcoming week is promising to be just as challenging in a totally different way. More on that later…Shirtless Bob was so fired up he sent me this pic from the CrossFit in Rome!
STRENGTH CHALLENGE AND HYDROSTATIC WEIGHING
This upcoming weekend is the Hydrostatic Weighing with Fitness Wave. As of now there are many spots still available. Friday is almost filled up but Saturday is pretty wide open. Here is the link so you can sign up. Be sure to mark whether you are participating in the challenge or would just prefer the hydrostatic weighing.
So, WODIFY is out and Pocket Coach is in!
MemberGuideToPocketCoach This is the link to download a PDF explaining how to use Pocket Coach. Of course the coaches are also available to help you!
This upcoming week’s programming: I have been testing out the next week’s programming for the last few weeks. I did this regularly when I first started out but it has been some time since I had done as frequently as I have been. I started doing this again so that I can better communicate to my coaches and interns what it felt like and the flow of the class should be, etc. This will allow them to better communicate to you as a member what to expect, how to scale, where to push and where to back off. Let me know what you think.
For TOTAL weight:
Deadlift 5-4-3-2-1 reps
Rest 5 minutes
Box jump (20″ box) 50 reps (step downs only)
Rest 5 minutes
2 rope climbs
**Overhead Lockout with a plate – 45#/25#
This is done with a partner. Partner 1 performs the 800m run and rope climbs while partner 2 completes the OH lockout with a plate. When each person completes the run and 2 rope climbs, you have completed 1 round.
Rest 5-10 minutes
Bench Press – work up to a 10RM
1. Back extension 15-15-15 slow and pretty. Snake or wave up.
2. Dumbbell Thruster from 10″ box – 20-15-10 max weight each set.
No “rocking up” or “plunking down”.
3. 5 minutes Max double unders
1. Muscle snatch – 15-12-9 reps with same load and 1 minute between sets.
2. Five supersets of back extension and sit-ups. Make each exercise slow and tough.
3. Muscle snatch – 15-12-9 reps with same load and 1 minute between sets.
1. Time five muscle-ups and 50 box jumps on 20″ plyo box.
Stretch/rest 20 minutes.
2. Time five muscle-ups and 50 box jumps on 20″ plyo box.
We’re interested in both times and decay rate from first to second effort.
If you can’t do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up. Must step down from the box.
Warm-up with about ten minutes of EASY rowing. Then…
1. Row a 1K for time. Submit time.
2. Squat (10″ box squat) – 5-3-1 reps
Submit total weight for all three sets.
1. Dips 5 x max dips.
Total the five sets. Note assistance if needed.
2. “Julie G” – 3 rounds for time of:
Snatch 1/2 body weight, 10 reps
Powerclean 1/2 body weight, 10 reps
20″ box jump, 15 reps (step down from box)
Saturday 5/10 – CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM