Today is Coach Lori’s big day.  She is going under the knife to repair her shoulder.  Please send her your well wishes and prayers for a successful surgery and a speedy recovery! Strength: Clean & Jerk 5 X 3 + 1 @ 65% of 1RM.  This means you perform 3 full cleans and finish with one jerk.  Focus on quality, technique and speed.  Rest approximately :90 between efforts. Conditioning: 3 […]

Conditioning: Hindu Push Up X 10 Walking Lunge X 10 (5 each leg) @ 45#/25# bumper plate (hold it how you like) Bumper Plate Push Press X 10 @ same load Pigeon Stretch X :30 each leg Midline/Corrective: 3 rounds of: Windmill X 5 each side @ you call it Halo Slasher X 5 each direction @ same load 1 Leg Stiff Leg Deadlift w/Kettlebell X 5 each @ you […]

Deload Week. Many of you know the drill.  If not, here you go. A “deload week” doesn’t mean an easy week.  It primarily means the weights or percentages prescribed will be lower than our normal programming – more in the range of 65% of 1RM or less.  Trust the process, folks and trust the programming (that would be me ).  It’s easy to think that you need to go heavy […]

27 Sept 14

CrossFit: AMRAP 24:00: – Pull up x 3 – Burpee x 3 – Double Under x 25 – Pull up x 6 – Burpee x 6 – Double Under x 25 – Pull up x 9 – Burpee x 9 – Double Under x 25 – Etc Then, 3 Rounds: – Forearm Plank x :30 – Side Plank x :30 each Barbell Club: 1) 15:00 to Heavy Single Snatch 2) […]

26 Sept 14

From the CrossFit mainsite (www.crossfit.com), 25 Sept 14 3 rounds for time of: Run X 400 meters Squat X 30 Push Press X 20 @ 115#/80# Mobility: 3 rounds of: Y’s, T’s, L’s X 5 @ 5#/2.5# Scarecrow X 5 @ same load Shoulder Sweep Complex X 5 of each movement w/ knee on med ball

25 Sept 14

Skill: Practice Kettlebell Snatch progressions X 15:00.  Take plenty of rest.  Drill the following: One Arm Swing High Pull Snatch Experienced athletes may instead work on heavy KB Snatches working up to a heavy set of 5 on each side. Conditioning: Partner WOD.  Partner “A” completes a round while Partner “B” rests, then switch. 5 rounds for time of: Kettlebell Snatch X 10 each arm @ 53#/35# KB Carry (rack […]

24 Sept 14

Strength:  Jerk Werk  Compare to 03 June 14 15:00 to work up to a heavy single for the day.  This can be a Push Jerk or Split Jerk, your call.  This is not necessarily a 1RM effort; it all depends on how you feel, especially if you did Monday’s workout.  Focus on your form and technique – be a Zen Master of the Jerk today. Conditioning: 1o rounds of “Cindy” […]

Compare to 24 Oct 12 Strength/Conditioning: 7 Rounds of: Deadlift X 3 @ 85%-95% of 1 RM Bar Facing Burpees X 5 Rest X 1:00 Midline/Mobility: 4 Rounds of: Sandbag Bridge X 15 @ 60#/40# Hollow Rock X :30 Reclined Twist X :30 each side

22 Sept 14

Strength: Every 2:00 X 7 rounds.  Front Squat X 5 @ 65% – 75% of 1RM Conditioning: CrossFit benchmark WOD, “Nancy”. 5 rounds for time of: Run X 400 meters Overhead Squat X 15 @ 95#/65# Mobility:  Psoas Smash with large green ball or LAX ball X 4:00 per side.

CrossFit: EMOM 20:00: – Box Jump x 10 (odd rounds) – Push-up x 15 (even rounds) Then, Partner Row 5k (alternate every 500m) Barbell Club: 1) 15:00 to Max High-Hang Clean 2) EOMOM 12:00: 2-Position Clean (High-Hang, Floor) @ 90% of #1 3) Back Extension 3×10