1 Feb 2014 – Barbell Club

Barbell Club: 1) 15min to 1RM Hang Snatch (top of knee) 2) Hang Snatch 3×3 @ 90% 3) 5X1+1 Snatch Grip Push Press + OHS @ 90% of #1 Not necessarily “Barbell Club”-related, but the CrossFit Open is coming up soon (more on that coming later) and a few boxes have started preparing and posting videos (watch it–it’s worth it):

31 Jan 14

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:  Team WOD: Teams of 4 2 Rounds For Time  Row X 2000 meters Air Squats X 200 Sit-ups X 160 Push Ups X 120 (because we LOVE Push Ups this week!) Pull […]

30 Jan 14

5 rounds for time of: Deck Squat Burpee X 5 Strict Chin Up X 7 Wall Ball @ 20#/14# X 9 Midline/Corrective: Does not have to be in order.  Rest as needed. RKC Arm Bar 3 X 5 each side – heaviest possible on all sets GHD Sit Up to parallel X 15 Mobility:  Glute Smash with lacrosse ball X 2:00 – 4:00 per side

29 Jan 14

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. Partner work: “You go, I go”.  This means that while 1 person is doing work the other is “resting”.  You then switch positions for a total of 3 sets each.  Rest only if […]

28 Jan 14

“A Day at the Beach”… Since it’s been a little “chilly” here in Hoosier-land, how about we spend the day playing in the sand?  Well, more specifically, Sandbags!  While I can’t guarantee that it will be the same as a day spent playing in the sand and surf, I can guarantee that you will get plenty warm during the workout! 5 rounds of steady work (25:00 time cap):  No Rx’d […]

27 Jan 14

Strength:  Week 3 of 5/3/1 program. Deadlift: 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: 3 rounds for time of: Walking Overhead Lunge X 10 steps each leg @ 45#/25# Push Up X 30 (see note and video below regarding scaling options and proper mechanics) Double Under X […]

25 Jan 14 – Barbell Club

Barbell Club: In the words of Coach Jenna, “Jerk it, you jerk!” 1) 15 minutes to establish 1 RM Jerk (from rack) 2) 5×2 Jerk @ 70% 3) 3×5 Jerk Dip @ 100% Go back to last week to do some front rack mobility and then watch this quick review of good Jerk technique by Caleb Williams (who has one of the best jerks you will ever see):

24 Jan 14

Strength:  Week 2 of 5/3/1 program. Strict Press: 1 X 3 @ 70% of training max 1 X 3 @ 80% of training max 1 X 3+ @ 90% of training max Rest as needed between sets. Conditioning:  Rest at least 5:00 before the conditioning session. CrossFit Games Open WOD 12.3 AMRAP in 18:00 of: Box Jump X 15 @ 24″/20″ Push Press X 12 @ 115#/75# Toes to Bar […]

23 Jan 14

Strength: Super set every 2:00 X 7 rounds: Power Clean & Jerk X 2 + 1 (this means you perform 2 Power Cleans and finish with 1 Jerk.  Can be Push Jerk or Split Jerk) @ heaviest possible. Burpee X 7 Rest remainder of time.  You may scale the Burpee reps to allow sufficient rest. Conditioning/Mobility: 3 rounds of: Turkish Get Up X 3 each side.  Newer athletes work on […]

22 Jan 14

Strength:  Week 2 of 5/3/1 program. Back Squat: 1 X 3 @ 70% of training max 1 X 3 @ 80% of training max 1 X 3+ @ 90% of training max Rest as needed between sets. Conditioning:  Rest at least 5:00 before the conditioning session. 4 rounds of: Weighted Strict Pull Up X 5 Strict Toes to Bar X 5 – each rep starts from a dead hang.  NO […]