30 Sep 2014
Proper Bench Press Technique
W/U:
10 Medball Chest Pass (light and fast)
20 sec Push Up
40 sec Lean and Loiter
2 rounds
Skill:
A1. Close Grip* Bench Press 8 ,8, 8
A2. Ring Row Feet Elevated 5, 5, 5
B. AMRAP Push Up (-1)**, Rest 3 min, Repeat
*Hands approx 13″ apart, or right where the knurling starts. This will be a little safer for the shoulders, and will have a greater transfer over to pushups.
** Stop one rep shy of failure.
W/O:
3 Muscle Up*
10 Russian KB Swing (2/1.5 pood)
20 Overhead Walking Lunge (45/25lbs)
12 min AMRAP
*Today’s scaled Muscle Ups will be:
3 False Grip Rig Row
3 Ring Dip
3 GH Sit Up
Coaches, keep the circle question short, there is a lot to get through in today’s programming
29 Sep 2014
And now for something completely different…
Nature’s superhero
W/U:
A. 800m Native American Ball Run
B. 15 min Dynamic WarmUp
Skill:
200m Run @ 800m Pace
Rest 2 min
3 Rounds
W/O:
800m Run
Rest 8 min
400m Run
Rest 4 min
200m Run
Athetes, the ample rest time should allow for a close to all out effort of the run intervals
Subtract 12min from your total time for your leaderboard score
28 Sep 2014
New training block
Today CFP passes the programming baton for me to run with.
I want to thank Charlie for his fine work. Give him a pat on the back if you see him around the gym today.
I also want to give everyone a heads up as to what’s in store for the next 34 days.
Our primary programming objective for this block will be building a bullet proof Push Up.
Every three/four days will have a Bench Press, or Push Up skill/strength/endurance drill embedded in the Skill or Workout section of our programming.
Murph (or Barbra if the weather is bad) is scheduled for the end of the month to give us a chance to test our new found push up proficiency.
Aside from that, plan to see a team workout every week, a grinder workout every week and at least one short/hard/fast workout each week.
Enjoy.
Andy
W/U:
Coach’s Choice
Skill:
Deadlift 3, 3, 3
W/O:
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Coaches, in the event of a large class, start athletes at different stations.
25 Sep 2014
How do you get your bean?
I love a nice lil espresso before I train. I love my Nespresso machine.
When we purchased our Nespresso machine, we were looking for a reasonable option to a delicious the delicious coffee bean. Many espresso machines range upwards of $5000, commercial machines upwards of $12000; unless you’re pushing coffee like weight, it’s unnecessary to consider financing or leasing such a device. We decided on the Nespresso C120 Citiz & Milk Titan. It offers a number of drip options; has a milk heater/frother/whipper that doubles as a chiller, for ice coffees; and presses a mean espresso shot. The pods contain 10grams of premium bean with 22 different origins. If are willing to purchase outside of their line, you can buy capsules to pack your own grind into. The machine heats the water in under 30 seconds for almost immediate access to enjoyment.
Now aside from my shameless plug, here are some benefits if you are considering becoming a quitter:
- It
maylower your risk of death. - It helps your reproductive systems stay happy.
- It helps lower your risk of developing Type 2 Diabetes.
- It helps protect your brain.
- It
couldhelp you recover after colon surgery. - It’s great for your skin.
- It
mayhelp you reduce the risk of oral cancer. - It
mayhelp strengthen your muscles. - It
mayhelp strengthen your DNA.
Enjoy your weekend and your morning, afternoon, or evening delight.
Until my next week of content,
Chesty
Weekend Lesson Plan
Friday
W/U: Coaches Choice
TECH: Squat Clean Thruster
WOD: ‘Go Hard’
30 Squat Clean Thrusters for Time
Saturday
W/U: Go Over Movements
WOD: Partner HELENATOR
For 30 moniuets trading off rounds with a partner
400m Run
21 KB Swings
12 PullUps
(*Note make sure you are paired with someone who has a similar Helen Time)
-CFP
EVENTS AND WORKSHOPS
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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
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