11/29/14

1. :30/:30 Row for Distance

Notes:  One partner Rows while the other partner holds a Plank…switch each round.

2. AMRAP 20mins (in teams of 2):

5 T2B
10 DB Step Up and Overs 20/15″
30 Double Unders


Competitor’s Program

1. Find a 1RM Press

2. For Time: 20 Squat Cleans 165/115

Rest 10mins

3. 4RFT:

5 Strict HSPU
10 DB Snatch 55/35
20 Front Rack Lunges 95/65


“This is your world.  Shape it or someone else will.”

Sleep To Win

11/28/14

1a. 4×10 Double KB Deadlift, rest :30
1b. 4×10 Press, rest :30

2. For Time (17min Cap):

60 Calories – Airdyne
50 Sit Ups
40 Wall Balls
30 Lunge
20 HSPU
30 Calories – Airdyne 
25 Sit Ups
20 Wall Balls
15 Lunge
10 HSPU


Competitor’s Program

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

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

3a. 3×3 Clean Grip Deadlift – pause 2 secs at knee on the way up and down, rest :30
3b. 3×20 Leg Lifts, rest :60

4. AMRAP 6mins:

3-6-9-12…
Clean & Jerk 135/95
T2B


“When you feel like quitting, think about why you started.”

It’s Not CrossFit…

11/27/14

GYM IS CLOSED – We hope you all has a Happy Thanksgiving with your friends and family.  We sure know we are thankful for each and every one of you that let us make our dreams come true on a daily basis.  Thank you for being apart of our lives in and out of the gym!

 

11/26/14

1. AMRAP 6mins @ 85%:
200/150m Row
12 KB Swings

Rest 3mins

2. AMRAP 6mins @ 85%:
10 Pull Ups
20 Air Squats

Rest 3mins

3. AMRAP 6mins @ 85%:
20/16 Calories – Airdyne
12 Push Ups


Competitor’s Program

1. 12mins: Heavy Snatch – build to a max for the day with good form

2. 3 Rounds, for reps – rest 6mins b/w rounds

:60 Burpees
:60 Sit Ups
:60 Box Jump – SD 24/20″
:60 Squats
:60 Deadlift 135/95
:60 Double Unders

Notes:  Ideally record reps for each movement, each round.  Worst case, record totals for each round.


REMINDER:  Gym is closed tomorrow for Thanksgiving and we have limited classes on Friday: 10:30am, 11:30am, 12:30pm.


“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life.  There are no limits.  There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

3 Quick Breakfast Options For Early Morning Exercisers

11/25/14

1. 12mins to build to a heavy complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk

2. EMOMx8: 1 Complex at 60-70% of part 1

3. :20/:10 x8: Russian Twist w/med-ball


Competitor’s Program

1. Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%, rest as needed

Notes:  If you make the lift at 103% and know you can go higher, try it.  If you don’t make the lift at 103%, and think you can get higher than your 95%, go for it.

2. Front Squat: 5@60%, 5@70%, 2×5@75%, rest as needed

3. EMOMx8: 7-9 C2B Pull Ups – unbroken

4. 500m Row, rest :90 in straps, 500m Row

Notes:  Record time for both 500m Rows, do not take feet out of straps during rest.


“Your mind is a powerful thing.  When you fill it with positive thoughts, your life will start to change.”

The Only 3 Reasons You Still Can’t Do A Pull Up

11/24/14

1. 4 Rounds for reps:

:30 Burpees
:30 Push Press
:30 Rest

Notes:  Goal is consistent movement…use 35-45% of 1RM Push Press.

Rest 5mins

2. 2mins:

20/15 Calories on Rower
Max Mountain Climbers in remaining time
Rest 2mins, x6


Competitor’s Program

1a. 4×5 Push Jerk, rest :30
1b. 4x :60 Double Unders, rest :30
1c. 4×5.4.3.2 Strict Ring Dips, rest :60

2. 10mins: Airdyne at 80-90% – EMOM do 10 Unbroken T2B

3. 10-15mins:  Warm up and mobilize Back Squat to 65% and do 3×5 @ 20X1 – prep for tomorrow’s 1RM


“Success consists of going from failure to failure without loss on enthusiasm.” – Winston Churchill

Change Coming To The Dietary Guidelines for Americans?

11/22/14

1. Partner “Rowling” – :30/:30×10

Notes: You have :30 to make your attempt at 100m…do 1 Burpee for each meter you are away from 100m.  Then you have :30 to do your Burpees…at the top of the next minute your partner goes.

2. In teams of 2, AMRAP 15mins:

10 Hurdle Hops
20 Med-Ball Sit Ups over Hurdle
10 Pull Ups
40 Russian Twists


Competitor’s Program

1. 10mins: Muscle Up Tech Work

2. In Teams of 2:

20 Clean and Jerks 135/95 – alternating
60 Push Ups – hands on 25# plates
200′ Farmers Carry – other partner holds Wall Sit w/ 12kg KB
50 HSPU 
200′ Farmers Carry – other partner holds Wall Sit w/ 12kg KB 
60 Push Ups – hands on 25# plates 
20 Clean and Jerks 135/95 – alternating

 

DONT FORGET: Tonight we are hosting a “Pictionary Potluck” starting at 7:30pm at CFR.  Come one, come all for Pictionary, Food, Drinks and most importantly FUN.  Please bring a dish of your choice to pass and beverage of choice!


“Judging a person does not define who they are.  It defines who are you.”

60 Day Sugar Diet

11/21/14

1. EMOMx12:

ODD: 12 DB Snatch (6 per arm)
EVEN: :30 Jump Rope

2. EMOMx12:

ODD: 6 Hang Power Cleans
EVEN: :20-:30 HS Hold

Notes:  Clean weight should be challenging but unbroken.

3. :20/:10 x8: Leg Lifts


Competitor’s Program

1. Back Squat: 5@60%, 5@65%, 5@70%, 5@75%, rest as needed

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

3. 2 RFT:

25 C2B Pull Ups
50 Thrusters – 45/35 – use barbell

4. 5 Sets:

:15 Hollow Hold
:15 Superman Hold
:60 Rest

 

DONT FORGET: Tomorrow we are hosting a “Pictionary Potluck” starting at 7:30pm at CFR.  Come one, come all for Pictionary, Food, Drinks and most importantly FUN.  Please bring a dish of your choice to pass and beverage of choice!


“You were given this life because you are strong enough to live it.”

The Cost Of Getting Lean