Warm-Up: 10 wide squats, 10 narrow squats x’s 2. Then Lacrosse ball work on hips and quads 2 min. work on each area. 1 min. work on each leg in hip opener and couch stretch Squat: 5RM (90% of true 5RM) MetCon – For Reps: 5 min Row for calories Rest 1 min. 5 min …
Monthly Archives: September 2010
Greeting to new coaches
Warm-up: 5 Pass Throughs, 15 Walking Lunges, 10 OHS, 20 Leg Swings x3 Press: 5×5 MetCon – For Time: 25 Double-Unders 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups Sit-Ups Goblet Squat (50/35lbs) 25 Double-Unders Finisher: 3 Rounds Not For Time 10 Oblique GHD Sit-Ups Max L-Hang I apologize for the lateness, but Coach CBo, G, and I wanted to …
Marine Mud Run
Warm-up: 300m Row, 25 Push Presses (45/25lbs), 300m Row Clean: Work to heavy single; follow with 10 singles at 80% Front Squat: Use the clean heavy single weight and do a max set MetCon – For Time: 30 Clean and Jerks (50% of heavy single) Finisher: Work on weaknesses The Marine Mud Run went off …
P-i-c-t-u-r-e
Warm-up: CFWUx2, 4 Minutes Shoulder Rolling, External Rotator Band Stretch (30 seconds each arm) Deadlift: 5RM MetCon – For Time: 21-15-9 DB Thrusters (50/25lbs) Deadlift (135/95lbs) Finisher: Splits Not much to say other than have a great weekend! If you aren’t doing the Marine Mud Run tomorrow Coach CBo and Coach G expect to see …
September stands for fun.
Warm-up: 20 High Knees, 20 Butt Kicks, 20 Lunges, 5 Attemps at Max Double Unders MetCon – 1 Round FGB: Wallball (20/12lbs) SDHP (75/55lbs) Box Jumps (24/18”) Push Press (75/55lbs) Row for calories 1 minute at each station, max reps Squat: 5RM Bench Press: 5RM MetCon – For Time: 500m Row Hey yous guys (yelled …
Stamina
Warm-up: Spend 10 min. in the bottom of a squat (rest as needed), 10 arm circles in all directions, 3 narrow, wide, & regular push-ups; 3 wide, narrow, & regular pull-ups Weighted Pull-Ups: 3×5 Good Mornings: 3×10 (30% of 1RM Squat) MetCon – 4 Rounds Not for Time: 30 seconds in a Handstand 10 GHD …
Baby got back!
Warm-up: 20 Overhead Walking Lunges (45/25lbs), 500m Row, 20 KB Snatches (35/20lbs) Squat: 3×5 MetCon – The Chief: AMRAP 5 Rounds of 3 min work 1 min rest – 3 Power Cleans (135/95lbs) 6 Push-ups 9 Air Squats My work is finished here. Practice CrossFit is taking care of the post tonight. Practice CrossFit Coach …
Orange and White
Warm-up: CFWUx2, Lat Stretch (30 seconds), Hip Opener Stretch (30 seconds) Deadlift: 85% of 5RM for 5 MetCon – Fight Gone Wild: 3 Rounds – 1 minute at each station Kettlebell Swings (70/50lbs) KB Sumo-DL-High-Pull (70/50lbs) Split Jumps KB 2-Handed Push Press (70/50lbs) Double-Unders (Rest 1 minute between Rounds. Score total reps.) Living in East …
T-Nation Explains
Warm-up: 20 Push-Ups, Rotator Cuff Stretch (30 seconds), Hip Opener Stretch (30 seconds), 10 Shoulder Extensions Bench Press: 5×3 Dumbbell Bench Press: 2×15 MetCon – For Time: 8 – 400m Interval Runs Rest 1 minute between runs. (Score the slowest time. If the runs aren’t completed in a 30 minute time cap then multiply the …
The dawn of a new Wednesday era.
Warm-Up: 10 Deep Lunges (45/25lbs) 12”, 10 Serratus Push ups, 10 Arm circles (all directions) x’s 3 FS: 5RM MetCon – Fran: 21-15-9 For Time Thrusters (95/65lbs) Pull-Ups Finisher: Rise from your own ashes -You may have heard myself (CBo), G, or Miss J preach in the past about the 10 General physical skills which …
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