30 Dec 2013
Last Workout of 2013
Before you drink your faces off (or in my case I’m hoping to make it to midnight) to celebrate the end of 2013 and the beginning of a new year, come get one last workout it at NOON.
What are your New Year’s resolutions? Or are you opposed to the very concept of a new year’s resolution?
Tuesday’s Lesson Plan
Workout: One Year Compressed Into One Workout
In teams of three (or 4 if you’re slow), one person working at a time, complete the following:
365 Double Unders
365 Wall Balls
365-second Plank (6 minutes and 5 seconds as a team must be logged in a plank position)
365 D-Ball Slams
Time Cap: 45 minutes
29 Dec 2013
Throwback to 1996
Ever wonder what the people around you looked like as children?
Some people never change.
Guess Who??
Monday Lesson Plan
Warm-up: Coaches Choice – warm-up your glutes and hamstrings for the deadlifts
Strength: Deadlift (3, 3, 3)
**Warm up your elbows for muscle ups in between deadlift sets
Workout: The Holiday Chief
3 minute AMRAP of the following:
12 Burpees
10 OH Lunges (45/25 lb. plate)
8 Weighted Sit-ups (use the same plate as the lunges)
4 Muscle ups (progression is 6 chest to bar or strict pull-ups)
1 minute rest
Repeat 5 times!
Just to be clear: This is just like the Chief. AMRAP for 3 minutes, take one minute rest, and then start where you left off in the next 3-minute AMRAP. You will do a total of 5 three-minute AMRAPs!
26 Dec 2013
Lift Weight Faster!
Hope everyone is having a great Holiday. I’m still trying to get rid of my food baby. Is this what its like to be pregnant?
The Professor sent me this picture. Thought it summed up CrossFit well. Plus those are some pretty dang sweet swim suits. 😉
Friday Lesson Plan:
Strength: Front Squats
3 sets of 5
Workout: Front Squat Love
18 minute AMRAP of:
30 Front Squats (135/95 lbs)
then
50 Double Unders (or 2 minutes of attempts)
40 Wall Balls
30 Toes to Bar
20 HSPU (or shoulder press)
30 Toes to Bar
40 Wall Balls
50 Double Unders
then
Max Front Squats with the remaining time (135/95 lbs)
Score is: Total number of front squats
**Scale your front squats in a way that you can get the first 30 done in less than 2 minutes, to give yourself a chance to complete the entire workout and get back to the front squats at the end. The same goes for the rest of the workout – scale it in a way that you can move through swiftly and give yourself a chance to get to the second set of front squats.
Saturday Lesson Plan
Warm-up:
20 Dowel Dislocates
20 Reverse Dowel Dislocates
Then with an empty bar:
20 Hang Cleans
20 Cleans
20 Push Press
20 Split Jerks
Strength: Warm-up your clean and jerk to the weight you will start the workout.
Workout: Partner Clean and Jerk Ladder
**Each partner will work one minute and then rest one minute as the other partner works. This entire workout is done Every Minute on the Minute. The loads decrease but the reps increase every 6 minutes.
1-6 minutes: 4 Clean and Jerks EMOM (155 lbs/105)
7-12 minutes: 6 Clean and Jerks EMOM (135/95)
13-18 minutes: 8 Clean and Jerks EMOM (115/75)
19-24 minutes: 10 Clean and Jerks EMOM (96/65 lbs)
So, to make this really clear: In minute one, partner A will do 4 Clean and Jerks at 155 lbs., while partner B RESTS. In minute two, partner B will do 4 clean and jerks, while partner A RESTS. Partners will alternate minutes for the duration of the EMOM. Therefore, each partner will ONLY work for 12 of the total 24 minutes of the workout. NOTE that every six minutes, you must decrease the load on your bar and increase the reps by 2. Change you load quickly every six minutes so you’re ready to go at the top of the next minute. Put your faster partner second as he will likely get through the clean and jerks faster, making weight changes easier.
EVENTS AND WORKSHOPS
-
What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
Archives
- August 2015
- July 2015
- June 2015
- May 2015
- April 2015
- March 2015
- February 2015
- January 2015
- December 2014
- November 2014
- October 2014
- September 2014
- August 2014
- July 2014
- June 2014
- May 2014
- April 2014
- March 2014
- February 2014
- January 2014
- December 2013
- November 2013
- October 2013
- September 2013
- August 2013
- July 2013
- June 2013
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- February 2011
- January 2011
- December 2010
