06/28/14

In Teams of 3 – 1 person works at a time

2 Rounds (33min Cap):

1.5 Miles on Airdyne
45 KB Swings
1200m Run
45 KB Swings


Competitor’s Program

1. EMOMx7: 3 Cleans

Notes: 1st rep = Power, 2nd rep = Low Power, 3rd rep = Squat.  Preferably TnG, drop if you must

2. 5×1 Split Jerk, rest :90

3. “Helen”

3 RFT:
400m Run
21 KB Swings 24/16
12 Pull Ups


“Gold medals aren’t really made of gold.  They’re made of sweat, determination and a hard to find alloy called guts.” – Dan Gable

The CrossFit L1 Cert Doesn’t Make You A Coach – this is why we continue to further our education every day, month and year!

06/27/14

1. 12mins:  Heavy Press *accumulate 50 Strict Sit Ups

Rest 5mins

2. For Reps:

3mins: Calories on Rower
2mins: Box Jumps – SD
1min: Burpees

Rest 5mins

3. EMOMx3: 20 Russian Twists + ME Double Unders


Competitor’s Program

1. EMOMx7: 3 Snatches

Notes: 1st rep = Power, 2nd rep = Low Power, 3rd rep = Squat.  Preferably TnG, but drop if you must.

2a. 4×6 Split Squats / leg, rest :60
2b. 4x:20 L-Sit on Rings, rest :60

Notes:  1 attempt for each L-Sit…every second under :20 do 1 Strict Hanging Leg Raise at the end.  Hanging Leg Raise finishes with a 1 second hold in an L-shape.

3. For Time:

25 Push Ups
25 Calories – A.D.
50 KB Snatches 24/16
25 Calories – A.D.
25 Push Ups

Notes:  Break up KB Snatches any way, but do 25 per arm.


“When you have confidence you can have a lot of fun. And when you have fun you can do amazing things.” – Joe Namath

Finding Purpose In Movement

06/25/14

1a. 6×2 Front Squat @ 70-80%, rest :30
1b. 6×8-10 T2B, rest :60

2. 3 RFT (11min Cap):

400m Run
15 Pull Ups


Competitor’s Program

1. Hi-Hang Clean & Jerk: 7 Attempts starting at 60%

Notes:  Only add weight after made attempts.

2. EMOMx6: 30 Double Unders + 1-3 Muscle Ups

3. For Time:

400m Run
20 Ring Dips
15 Pull Ups
10 S2OH 155/105
30 Wall Balls 20/14 – 10′ target
10 S2OH 155/105
15 Pull Ups
20 Ring Dips
400m Run


“For changes to be of any true value, they’ve got to be lasting and consistent.” – Tony Robbins

Why The Burgener Warm Up?

06/24/14

1. EMOMx12:

Odd: 10 Wall Ball Throws – no Squat
Even: 20 V-Ups

Rest 5mins

2. EMOMx12:

Odd: 10 Lunge
Even: 8-10 HSPU

3. :20/:10 x 8: Plank Hold


Competitor’s Program

1a. 4×10-12 HSPU, rest :60
1b. 4×10-12 T2B, rest :60

Notes:  Perform as many strict as possible and finish with kip each set for both movements

2. 6x100m Sprint, rest 3mins – all @ 100%

3a. 4×10 Good Mornings, rest :30
3b. 4×15 GHDSU, rest :30


“We could never learn to be brave and patient if there were only joy in the world.” – Helen Keller

Advice For Desk Workers

06/23/14

“Chief”

5 Rounds, rest 1min b/w

AMRAP 3mins:
3 Power Cleans 135
6 Push Ups
9 Air Squats

Notes:  This workout consists of five 3min AMRAPs, separated by 1min rest.  Start over each AMRAP and try to maintain the same number of rounds & reps each time.


Competitor’s Program

1. Hi-Hang Snatch: 7 Attempts starting at 60%

Notes:  Only add weight after made attempts.

2. Back Squat: 5@80%, 3@85%, 2@90%, 2@95%, 2×1@95% +10lbs.

3. 5mins: ME Row – record meters



“It’s fine to celebrate success, but its more important to heed the lessons of failure.” – Bill Gates

5 Post CrossFit Yoga Poses

06/21/14

In Teams of 2 (one person works at a time):

1. 10mins: Airdyne for Distance

2. 10mins: Sled Drag for Distance – 50m Down / Back

3. 8mins:

10 HSPU
10 Box Jumps – SD
10 T2B


Competitor’s Program

1. Every :30 x 10mins: 1 Clean + Push Jerk

Notes:  Start light and build as you go.  The idea is to catch the bar where you jump it to…the heavier the weight, the lower towards a squat you should receive it.

2. 10mins: Rope Climb / HS Walk Tech Work

3. 3RFT:

10 Thrusters 95/65
10 Bar Facing Burpees

4. NFT: 50 Hip Extensions


“Do not take life too seriously.  You will never get out of it alive.” – Elbert Hubbard

3 Reasons People Are Obsessed With CrossFit

06/20/14

1. 7x200m Run, rest 2mins b/w

Notes:  For each run, go 100m down + 100m back.  Record total time including rest.  Goal is for each run to be within 5 secs.

2a. 3-5×10 Push Ups, rest :30
2b. 3-5×10 Ring Rows, rest :30
2c. 3-5×30 Russian Twists, rest :30


Competitor’s Program

1. Every :30 for 10mins: 1 Snatch

Notes:  Start light and build as you go.  The idea is to catch the bar where you jump it to…the heavier the weight, the lower towards a squat you should receive it.

2a. 4×2 Pause Front Squats, rest :60
2b. 4×1-3 Muscle Ups + 3-5 Dips, rest :60

Notes: For Front Squats, pause 2 seconds in bottom position, STAY TALL!  For Muscle Ups, 1 rep = “Muscle-upping” over the rings and performing 3-5 Dips before coming down…do 1 to 3 reps of this each set.

3. 3 Rounds For Reps:

:60 ME Power Cleans 155/105
:60 Rest
:60 ME HS Hold
:60 Rest
:60 Calories on A.D.
:120 Rest



“I learned that was not the absence of fear, but the triumph over it.  The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela

The Weightlifting Mistake You Didn’t Know You Make