SUNDAY 5-19-2013 and CrossFit Total

Monday we will be doing the CrossFit Total. It will consist of 3 attempts for each of the following lifts:

Squat

Press

Deadlift

If you are not familiar with the CFT, you must read about it here:

CrossFit Total

When you come in, you MUST know what your lifts will be, and will fill out a sheet with your name and your lifts and your weight will be marked as well.

If you do not know your lifts when you come in, you will not be allowed to participate in the class.

Again, this is CrossFit NOT kindergarden.

The way I like to figure my lifts is to do my first ift, my opening lift as a lift I KNOW for certain I can get any day of the week, at any time. Second lift is a weight slightly less than my 1RM , then my final lift will be at my 1RM or slightly more.

Example:

Deadlift- 565 pr

1st 535

2nd 555

3rd 570

This way if I am a bit off, I can hit my first lift and get numbers on the board. My second lift is close and my third is a bit more than my PR, which I'd lke to break.

You will be given 15 minutes per lift to complete, so I HIGHLY RECOMMEND you get in EARLY and WARM UP on your own.

Here is Sunday's WOD

Barbell Gymnastics

15 Minutes to establish 1RM Clean and Jerk

Conditioning

9 Muscle-Ups (sub 9 pul ups and 9 push ups)

18 KB Snatches 32/24kg (9L/9R)

300′ Shuttle Run (6X50′)

7 Muscle-Ups (sub 7 pul ups and 7 push ups)

14 KB Snatches 32/24kg (7L/7R)

250′ Shuttle Run (5X50′)

5 Muscle-Ups (sub 5 pul ups and 5 push ups)

10 KB Snatches 32/24kg (5L/5R)

200′ Shuttle Run (4X50′)

FRIDAY 5-17-2013

We are in the process of setting up the online schedule to accommodate the demand we have had for one on one coaching  sessions. I have a couple of hours a day set aside to do training sessions and am setting up the schedules for the other coaches. You can now purchase and book training sessions online. So if you have ever wanted some extra one on one coaching, you can now just book it online.

Strength

Deadlift Deload

5 X 40%

5 X 50%

5 X 60%

Conditioning

For time:

Run 400m
21 KB (2 KBs) Push Press 24/16kg
21 TTB
Run 400m
15 KB (2 KBs) Push Press 24/16kg
15 TTB
Run 400m
9 KB (2 KBs) Push Press 24/16kg
9 TTB

THURSDAY 5-16-2013

Skill Work

8 minutes, alternating 1 minute each

Handstands

Triple Under Practice

Conditioning

Regional 2012 Event 4

50 Back squats 135/95#
40 Pull-ups
30 Shoulder-to-overhead 135/95#

50 Front squats 85/65#
40 Pull-ups
30 Shoulder-to-overhead 85/65#

50 Overhead squats 65/45#
40 Pull-ups
30 Shoulder-to-overhead 65/45#

Here are the standards.

Click on event 4.

You are allowed 1 bar. Bar comes from the floor, no racks allowed. Make the changes in weights as you go.

22 Minute Time Cap

WEDNESDAY 5-15-2013

Strength

Press Deload

5 X 40%

5 X 50%

5 X 60%

Conditioning

3 rounds for time of:

9/7 Muscle-Ups (or 27 pull ups and 27 ring dips for men, 21/21 for women)

20 KBS 32/24kg

50 Triple-Unders or 2 minutes of double or triple practice

18 minute time cap

TUESDAY 5-14-2013

Barbell Gymnastics

1) EMOM for 7

1-2-Position Clean + 1 Jerk – heaviest possible

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

2) EMOM for 4

3-Clean First Pulls w/ 3 count pause at the knee

Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1