FIRE IT UP! November 8, 2013

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FIRE IT UP! November 8, 2013

FIRE IT UP! November 8, 2013

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Holy sore BUM BATMAN!  I don’t know about you but my gluteus maximus was very sore after Wednesdays Lunges.  I am still slightly tender as I sit down to write this blog situated on an extra large seat cushion.  Sore in a good way of course.  I enjoyed this week’s programming in that it was very simple in its appearance but it sure did bring intensity.  

Now its Fire It Up Friday so…

This weekend is the CrossFit Southie competition and Coach Tito and Firebreather Carla are participating.  Try and get out to support the troops for what will be a great competition.  The weather is not supposed to get higher than 50 on Saturday and 55 on Sunday so be sure to take some layers with you. 

What’s On Tap

This week we are going to keep on with classic CrossFit programming focusing on power.  There is going to be one day of interval training thrown in because I know how much you love those.  Remember, Monday – Thursday is about training.  Work on improving technique, quality of movement, sequences, etc.  Choose one thing that you are going to get better at.  Friday is our Competition day.  Get after it and apply what you are learning in the previous 4 days.

Throughout the week we will be incorporating strict handstand push ups into the warm ups and post class.  Be sure to put in the time.  Get better!

Saturday – 11/9
1. 10 Minute  AFAP – Handstand walk for as far as possible

2. For Time
Row 1k
30 Power Snatch, 135/95
Row 1k

Sunday – 11/10
Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)
10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows

Monday – 11/11
1. Bench press – 3×8

2. For time 9-15-21
Burpees
Deadlift, 155/105

Tuesday – 11/12
1. EMOM 15
3 touch and go clean (AHAP)

2. AMRAP 15
10 Pull-ups
10 Shoulder to overhead, 95#/65#

Wednesday – 11/13
5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″

rest 1:00 minute between each round

Thursday – 11/14
1. 5 rounds for time
Run 400m
25 Back squat, 135#/95#

2. Strict handstand push-ups – 6×3

Friday – 11/15
1. Snatch – 7×1

2. “Tillman”
7 rounds for time
7 Deadlift, 315/215
Run 200m
15 Pull-ups
Rest :45 between rounds

 

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