09/30/14

1. 10mins: Heavy 3-rep Press

2. 5mins:

10 Push Press @ 75% of part 1
10 Calories – Rower

Rest 5mins, x2

3. NFT: 100 Sit Ups


Competitor’s Program

1. Back Squat: 8@65%, 8@70%, 6@80%, 6@85%, rest as needed

2. Front Squat: 5@70%, 5@75%, 5@80%, 5@85%, rest as needed

3. AMRAP 5mins: Sets of 3 Unbroken Strict Pull Ups

4. For time: 1mile on AD6


“Tell me and I forget.  Teach me and I remember. Involve me and I learn.” – Benjamin Franklin

5 Mental Health Secrets For Better Results

09/29/14

1. 3×3 Back Squat @ 85-95% (16mins to complete)

2a. 4×10 Ring Rows, rest :30
2b. 4x:45 Front Leaning Rest, rest :30

3. 5x:30 Row @90-95%, rest 2mins b/w


Competitor’s Program

1. 12mins:  Build to Heavy 3-rep Power Snatch

2. 3×3 Power Snatch @ 80% of part 1

3a. 3×3 Snatch Grip DL, rest :60
3b. 3x:45-:60 HS Hold, rest :60

4. 4 RFT:

5 Power Clean + Hang Power Clean 135
10 Burpees
15 Wall Balls
Rest :60

Notes: 1 Power Clean + 1 Hang Power Clean = 1 rep (these should be TnG).  You may drop the bar after the HPC before you start your next rep.


“Discipline is the bridge between goals and accomplishment.” – Jim Rohn

5 Signs You’re Not Respecting Yourself

09/27/14

1. 5×5 Front Squat @ 75-85%

2. In teams of 2:

2mins / 2mins x3:
10 Ring Rows
5 T2B
*Partner rides bike while other works on AMRAP.

2mins / 2mins x3:
5 HSPU
5 Box Jumps 
*Partner rows while other works on AMRAP.


Competitor’s Program

1. EMOMx10: 2 Deadlifts @ 105% of 1RM Clean

2. 7 Rounds:

On the 3mins:
Run 400m
12 T2B

Notes:  Record time for each round.

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.


“If you change the way you look at things, the things you look at change.” – Wayne Dyer

5 Pieces of Health Advice You Should Never Follow

09/26/14

1. 10mins: Heavy Power Clean

2. EMOMx10: 3 Power Cleans @ 50%

Notes:  During rest stay active by doing Sit Ups

3. EMOMx8: 5-7 Partner Glute Ham Raises

4. :20/:10×8: Plank Hold


Competitor’s Program

1. Back Squat: 10@60%, 10@65%, 8@70%, 8@75%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3. 10mins: Muscle Up Tech Work

4. For Time:

.50 Mile – AD6
+
3 Rds of:
6 Hang Squat Cleans 155
12 C2B Pull Ups
+
.50 Mile – AD6

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.


“I have not failed.  I’ve just found 10,000 ways that won’t work.” – Thomas A. Edison

CrossFit Is A Practice

09/25/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.


“It is not easy to find happiness in ourselves, and it is not possible to find it elsewhere.” – Agnes Repplier

The Dirty Dozen and Clean Fifteen


Watch THIS VIDEO as 3 doctors debate the best way to eat!

09/24/14

1. 10mins: Heavy 5-Rep Push Press

2. EMOMx5: 2 Push Press @ 100% of part 1

3. AMRAP 14mins:

2,4,6,8….
Push Ups
Lunges
*50 Single Jump Ropes after each round


Competitor’s Program

1. EMOMx12: 1 C&J

Min 1 @ 75%
Min 2 @ 75% + 10lbs
Min 3 @ 75% + 20lbs

Notes:  Repeat 4x to make 12mins worth of work.

2. 4×3 Jerk Balance, rest :90

Notes:  Watch THIS VIDEO for a reference.

3. AMRAP 12mins:

500m Row
10 Ring Dips
15 Box Jump Overs 20″

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.

 

“Either you run the day, or the day runs you.” – Jim Rohn

4 Reasons We Struggle With “Diets”

09/23/14

1. 5×5 Deadlift @ 75-85% (18mins to complete)

2. EMOMx10:

Odd: 10 Sit Ups + 5 Pull Ups
Even: 10 Box Jumps – SD

3. :20/:10 x 8: Boat Pose


Competitor’s Program

1. Back Squat: 8@65%, 8@70%, 6@80%, 6@85%, rest 2mins

2. Front Squat: 5@60%, 5@70%, 5@75%, 5@80%, rest 2mins

3. EMOMx10:

Odd: 5 Strict Wtd Pull Ups
Even: :30 Max Bench Press 135

4. NFT: 50 GHD Sit Ups

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.


“The journey of a thousand miles begins with one step.” – Lao Tzu

Rich Froning Signs Landmark Contract With Reebok

09/22/14

With a running clock:

0-10mins:  4RFT:
100m D/B
15 KB Swings

10-20mins:  4RFT:
250m Row
10 Wall Balls

20-30mins:  4RFT:
.50miles on Airdyne
30 Russian Twists

Notes:  Each 4 round piece should done in around 6mins to allow for rest.  Record time for each piece.


Competitor’s Program

1. EMOMx12: 1 Snatch

Min 1: 75%
Min 2: 75% +10lbs
Min 3: 75% +20lbs

Notes:  4th min will be back at 75%…in other words do 4 rounds of mins 1, 2 & 3.

2a. 4×3 Snatch Balance, rest :60
2b. 4×3 Pause Snatch DL, rest :60 – pause 2 seconds above knee

Notes:  A) focus on speed under the bar and overhead stability in the OHS.  B) focus on maintaining back angle from the floor to the knees – pull the knees back and stay tall.

3. 4 Rds, rest 2mins b/w

200m Run (100m D/B) + 10 Burpees

Notes:  Should be done at a hard effort each time (90-95%).

 

ANNOUNCEMENT:  Lole Rochester is sponsoring a FREE Yoga class at CFR on Sunday, September 28th at 10:30am.  For details CLICK HERE and to register for the class CLICK HERE. Space is limited to 30 participants – be sure to register at the previous link, not on ZenPlanner.


“Have no fear of perfection, you’ll never reach it.” – Salvador Dali

The Dynamic Duo Of Shoulder Impingement

09/21/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


“For the past 33 years, I have looked in the mirror every morning and asked myself; ‘If today were the last day of my life, would I want to do what I’m about to do today?’  And whenever the answer has been ‘No’ for too many days in a row, I know I need to change something.” – Steve Jobs

13 Tips For Mighty Elbows and Wrists

 

09/20/14

In Teams of 2:

Shuttle Run
300 Double Unders
200 Russian Twists
100 Burpees
50 T2B
25 Calories on Rower – Each

Notes:  All reps are completed as a team with one person working at a time.


Competitor’s Program

1. Every :30 x20: 1 Deadlift @ 105% of 1RM Clean

Notes:  This is 20 total Deadlifts (10mins). Control bar down from top, do not drop.

2.  2mins /2mins x4:

20 Calories – AD6
15 Wall Balls
Max KB Swings 32kg


“Never go backward.  Attempt, and do it with all your might.  Determination is power.” – Charles Simmons

5 Factors For Success