29 Nov 13 – Barbell Club

Barbell Club: Power Clean + Front Squat + Clean + Jerk (3 sec pause in split) x 7 Pause Front Squat – 3 x 2 (Heavy as possible) If you’re going to miss a clean, you might as well miss it in style :):

27 Nov 13

Conditioning: 5 rounds for time of: Clean and Jerk X 6 @ 135#/95# Burpee X 9 Knees to Elbows X 12 Mobility:  10:00 Yoga Squat Test.  Remember, the objective is to remain in Yoga Squat for as long as you can without coming out of the squat, ultimately holding for 10:00.  Time yourself and if you don’t make it the entire 10:00, record your score for future reference.  If you […]

It’s all about the Squat!

If you have been at CCS&C/CrossFit Brownsburg for any length of time you know that we squat… we squat… A LOT; Air Squat, Back Squat, Front Squat, Overhead Squat, Zercher Squat, Goblet Squat, Deck Squat, you name it, we squat it. I recently received an email with a great article attached that does an excellent job of explaining the squat, the benefits and all the how-to’s.  The article is from […]

26 Nov 13

Conditioning: Tabata the following X 8 rounds each: Air Squat Push Up Jumping Pull Up Wall Ball @ 20#/14# Sit Up Score = The lowest number of reps performed on each movement.  For example, during the 8 intervals on the Air Squat your reps were: 20, 20 19, 20, 18, 16, 17, 17 you score for Air Squats would be “16”, which was the lowest number of reps.  Add your […]

25 Nov 13

Pre-WOD Mobility: Rotator Cuff Smash X 4:00 each side w/lacrosse ball Then… 3 rounds of: PVC passthrough X 10 front to back + 5 circles each direction Seated Wall Slide X 10 Shoulder joint distraction w/band X :30 each side WOD: CrossFit Benchmark WOD “Helen”… a VERY cold Helen.  Dress warm and suck it up. Run X 400 meters Kettlebell Swing X 21 @ 53#/35# Pull Up X 12 Midline/Mobility: […]

23 Nov 13 – Barbell Club

If you haven’t yet filled out the Barbell Club survey, please do so: https://www.surveymonkey.com/s/KCVPP9F Barbell Club: Snatch Segment Pull (1″, knee, hip, finish) + Snatch Pull (1 + 1) x 2 x 3 Snatch – Max for Day (Concentrate on hitting the positions you paused at on the Snatch Segment Pulls)

Changing The Course Of A 50 Year Voyage

Heart disease is the number one cause of death in the United States. Painfully sad is that the vast majority of heart disease is preventable, it’s lifestyle related!  To quote the “Bridging the Wellness Gap” Training Manual, “Lifestyle related means you are experiencing dysfunction, you are sick, or you are dead because of choices that you made! It doesn’t mean you are sick or dead from a random illness or […]

22 Nov 13

Strength:  Week 3 of 5/3/1 program. Strict Press: 1 X 5 @ 75% of training max 1 X 3 @ 85% of training max 1 X 1+ @ 95% of training max Rest as needed between sets. Conditioning:  Rest at least 5:00 before the conditioning session. AMRAP in 12:00 of: Overhead Squat X 12 @ 115#/80# Pull Up X 9 Handstand Push Up X 6 I almost fell bad posting more […]

21 Nov 13

Conditioning: 5 rounds, not for time: Curtis P X 5 @ 75#/55# Renegade Row X 10 @ 35#/20#.  Click HERE for  a video reference. Sandbag Carry X 100 meters @ 60#/40# – can be Zercher style or Bear Hug, no shoulder carries. Jump Rope X 50 Double Undres Rest as needed Corrective/Mobility: 3 rounds, not for time: Y’s, T’s, L’s X 5 @ Seated Wall Slide X 10 Pigeon X […]

20 Nov 13

Strength:  Week 3 of 5/3/1 program. Back Squat: 1 X 5 @ 75% of training max 1 X 3 @ 85% of training max 1 X 1+ @ 95% of training max Rest as needed between sets. Conditioning:  Rest at least 5:00 before the conditioning session. “Death by Thruster” @ 95#/65# Minute 1 = 1 Thruster Minute 2 = 2 Thruster Minute 3 = 3 Thruster Continue until you cannot […]