Circle City Strength & Conditioning: Home of CrossFit Brownsburg http://www.circlecitysc.com Serving the Brownsburg, Avon, Pittsboro, Zionsville, Plainfield, and Indianapolis areas Wed, 03 Dec 2014 02:45:49 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.1 03 Dec 14 http://www.circlecitysc.com/2014/12/03-dec-14/ http://www.circlecitysc.com/2014/12/03-dec-14/#comments Wed, 03 Dec 2014 02:45:49 +0000 http://www.circlecitysc.com/?p=5448 Strength: Clean 4 X 2 @ 80% Snatch Balance 4 X 3 @  80% Push Press 3 X 5 @ 85% Conditioning: CrossFit Benchmark WOD, “Annie” 50, 40, 30, 20, 10 reps for time of: Double Under Sit Up Mobility:  Coaches choice  

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Strength:

Clean 4 X 2 @ 80%

Snatch Balance 4 X 3 @  80%

Push Press 3 X 5 @ 85%

Conditioning:

CrossFit Benchmark WOD, “Annie”

50, 40, 30, 20, 10 reps for time of:

  • Double Under
  • Sit Up

Mobility:  Coaches choice

 

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02 Dec 14 http://www.circlecitysc.com/2014/12/02-dec-14/ http://www.circlecitysc.com/2014/12/02-dec-14/#comments Tue, 02 Dec 2014 02:26:00 +0000 http://www.circlecitysc.com/?p=5446 Conditioning: AMRAP in 25:00 of: Goblet Squat X 10 @ 53#/35# Jumping Lunge (no weight) X 10 (5 each leg) Push Up X 20 Pull Up X 10 Row X 250 meters (Vikings!  Be sure to insert your C2 card each round!!) Midline: GHD Sit Up:  (Beginners go parallel to the deck.  Intermediate/Advanced touch hand to the deck)  3 X 20 Good Morning:  3 X 10 @ moderate load.  Impeccable […]

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Conditioning:

AMRAP in 25:00 of:

  • Goblet Squat X 10 @ 53#/35#
  • Jumping Lunge (no weight) X 10 (5 each leg)
  • Push Up X 20
  • Pull Up X 10
  • Row X 250 meters (Vikings!  Be sure to insert your C2 card each round!!)

Midline:

GHD Sit Up:  (Beginners go parallel to the deck.  Intermediate/Advanced touch hand to the deck)  3 X 20

Good Morning:  3 X 10 @ moderate load.  Impeccable form

 

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01 Dec 14 http://www.circlecitysc.com/2014/11/01-dec-14/ http://www.circlecitysc.com/2014/11/01-dec-14/#comments Mon, 01 Dec 2014 01:55:04 +0000 http://www.circlecitysc.com/?p=5444 Let the Viking Challenge begin!!! Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday. RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful. Strength: Snatch 4 X […]

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Let the Viking Challenge begin!!!

Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday.

RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful.

Strength:

Snatch 4 X 2 @ 80%

Jerk (from the rack) 4 X 2 @ 80%

Clean Pull 3 X 3 @ 100%

Back Squat 2 X 5 @ 85%, 2 X 3 @ 90%

Mobility:  Spend 10:00 working on your gnarly bits.  Not sure?  Ask your coach.

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29 Nov 14 http://www.circlecitysc.com/2014/11/29-nov-14/ http://www.circlecitysc.com/2014/11/29-nov-14/#comments Sat, 29 Nov 2014 05:37:09 +0000 http://www.circlecitysc.com/?p=5441 CrossFit: For Time: Double Under x 100 Push Press x 50 (75/55) Pull up x 40 Box Jump x 30 Push up x 20 T2B x 10 Run 100m between each movement Barbell Club: Snatch – 70% x 3 – 75% x 2 – 80% x 1 – 85% x 1 – 80% x 1 – 75% x 1 Clean & Jerk – 70% x 3 – 75% x 2 […]

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CrossFit:

For Time:

  • Double Under x 100
  • Push Press x 50 (75/55)
  • Pull up x 40
  • Box Jump x 30
  • Push up x 20
  • T2B x 10

Run 100m between each movement

Barbell Club:

Snatch
– 70% x 3
– 75% x 2
– 80% x 1
– 85% x 1
– 80% x 1
– 75% x 1

Clean & Jerk
– 70% x 3
– 75% x 2
– 80% x 1
– 85% x 1
– 80% x 1
– 75% x 1

Snatch Shrug
– 105% x 8 x 3


 

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26 Nov 14 http://www.circlecitysc.com/2014/11/26-nov-14/ http://www.circlecitysc.com/2014/11/26-nov-14/#comments Wed, 26 Nov 2014 03:05:31 +0000 http://www.circlecitysc.com/?p=5439 Strength: Power Clean + 2 Clean: 4 sets @ 75% Snatch Balance: 3 X 3 @ 80% of Snatch 1RM Push Press: 3 X 5 @ 83% (if you know your Push Press 1RM, otherwise go heavy but manageable) Conditioning: 21, 15, 9 reps for time of: Hang Power Clean @ 115#/80# Pull Up Mobility:  Coaches choice

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Strength:

Power Clean + 2 Clean: 4 sets @ 75%

Snatch Balance: 3 X 3 @ 80% of Snatch 1RM

Push Press: 3 X 5 @ 83% (if you know your Push Press 1RM, otherwise go heavy but manageable)

Conditioning:

21, 15, 9 reps for time of:

  • Hang Power Clean @ 115#/80#
  • Pull Up

Mobility:  Coaches choice

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25 Nov 14 http://www.circlecitysc.com/2014/11/25-nov-14/ http://www.circlecitysc.com/2014/11/25-nov-14/#comments Tue, 25 Nov 2014 03:07:14 +0000 http://www.circlecitysc.com/?p=5436 Pre WOD:  Partner Interval Row:  Partner A rows 500 meters then rests as Partner B rows 500 meters.  Complete 4 rounds total. Conditioning:  This comes straight from Rudy at Outlaw CrossFit, who is an amazing coach and programmer.  Enjoy! 21-18-15-12-9-6-3 of: Thrusters @ 95#/65# Bar-Facing Burpees *20 min. time cap* Mobility:  Barbell Triceps smash X 3:00 each side.  All of you with elbow junk and poor rack positions can thank […]

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Pre WOD: 

Partner Interval Row:  Partner A rows 500 meters then rests as Partner B rows 500 meters.  Complete 4 rounds total.

Conditioning:  This comes straight from Rudy at Outlaw CrossFit, who is an amazing coach and programmer.  Enjoy!

21-18-15-12-9-6-3 of:

Thrusters @ 95#/65#
Bar-Facing Burpees

*20 min. time cap*

Mobility:  Barbell Triceps smash X 3:00 each side.  All of you with elbow junk and poor rack positions can thank me later.  This will help! 

outlaw logo

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24 Nov 14 http://www.circlecitysc.com/2014/11/24-nov-14/ http://www.circlecitysc.com/2014/11/24-nov-14/#comments Mon, 24 Nov 2014 01:54:43 +0000 http://www.circlecitysc.com/?p=5430 The home stretch begins.  We have been on an Olympic Weightlifting biased cycle for 7 weeks now, with only 2 weeks remaining.  Once we complete this cycle, we will be back to business as usual. Strength: Power Snatch + Snatch:  4 sets @ 75% Jerk (from the rack): 3 x 3 @ 83% Clean Pull:  3 X 5 @ 95% of Clean 1RM.  Rest only 1:00 between sets. Back Squat:  […]

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The home stretch begins.  We have been on an Olympic Weightlifting biased cycle for 7 weeks now, with only 2 weeks remaining.  Once we complete this cycle, we will be back to business as usual.

Strength:

Power Snatch + Snatch:  4 sets @ 75%

Jerk (from the rack): 3 x 3 @ 83%

Clean Pull:  3 X 5 @ 95% of Clean 1RM.  Rest only 1:00 between sets.

Back Squat:  2 X 5 @ 80%, X 3 @ 85%

Mobility:  Barbell Calf Smash X 4:00 each side.  Be sure to scour the entire area in 4:00, don’t hang out in one place too long.  Be sure to roll your leg internally and externally to get all the gnarly bits.

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22 Nov 14 http://www.circlecitysc.com/2014/11/22-nov-14/ http://www.circlecitysc.com/2014/11/22-nov-14/#comments Sat, 22 Nov 2014 03:43:57 +0000 http://www.circlecitysc.com/?p=5428 CrossFit: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1: – Wall ball – Burpee Box Jump Then, Row 1K Barbell Club: Snatch – 70% x 3 – 75% x 2 – 80% x 1 x 2 – 75% x 1 – 80% x 1 Clean & Jerk – 70% x 3 – 75% x 2 – 80% x 1 x 2 – 75% x 1 – 80% x […]

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CrossFit:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
– Wall ball
– Burpee Box Jump

Then,

Row 1K

Barbell Club:

Snatch
– 70% x 3
– 75% x 2
– 80% x 1 x 2
– 75% x 1
– 80% x 1

Clean & Jerk
– 70% x 3
– 75% x 2
– 80% x 1 x 2
– 75% x 1
– 80% x 1

RDL
– 65% (of clean) x 8 x 3


 

 

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21 Nov 14 http://www.circlecitysc.com/2014/11/21-nov-14/ http://www.circlecitysc.com/2014/11/21-nov-14/#comments Fri, 21 Nov 2014 02:06:37 +0000 http://www.circlecitysc.com/?p=5426 Strength: Muscle Snatch X 4 @ 70%, 2 X 3 @ 75% 3 Position Clean (floor, knee, mid-thigh) 2 sets @ 70%, 2 sets @ 75% Front Squat 2 X 5 @ 75%, 2 X 3 @ 80% Mobility: Spine smash with peanut X 7:00.  Crunch x 5 along each segment.

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Strength:

Muscle Snatch X 4 @ 70%, 2 X 3 @ 75%

3 Position Clean (floor, knee, mid-thigh) 2 sets @ 70%, 2 sets @ 75%

Front Squat 2 X 5 @ 75%, 2 X 3 @ 80%

Mobility:

Spine smash with peanut X 7:00.  Crunch x 5 along each segment.

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20 Nov 14 http://www.circlecitysc.com/2014/11/20-nov-14/ http://www.circlecitysc.com/2014/11/20-nov-14/#comments Thu, 20 Nov 2014 02:06:06 +0000 http://www.circlecitysc.com/?p=5423 Open Gym Day!! Make up a session you missed earlier in the week. Mobilize. Skill work. Pick the coaches brain! Come in for the 5:30pm to see Coach Chris if you are dealing with any “issues in you tissues”. Join us for Yoga at 6:30!

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Open Gym Day!!

Make up a session you missed earlier in the week.

Mobilize.

Skill work.

Pick the coaches brain!

Come in for the 5:30pm to see Coach Chris if you are dealing with any “issues in you tissues”.

Join us for Yoga at 6:30!

open gym meme

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