Wednesday, July 31, 2013

Thurs, 08012013

Kellie

A. Back Squat 
10@60% 
8@70%
8@75%
8@80%
B. Strict Press 3.3.3.3.3 @75-80%, rest 2 min 
C. MAP Training @ 80-85%
AMRAP 5
Row 200m
10 OHS (96/63)

Rest 2:30

^ Repeat

Rest 2:30

AMRAP 5
Row 200m
15 Wall Balls

Wed, 07312013

TJ @ Nationals

Rest / Recovery / WLW

Monday, July 29, 2013

Tuesday, 07302013

The Elf is back on her rings. With big goals ahead

A. Split Jerk - 12 min of Doubles - working speed 
B. 12 min to establish - 2 rep TnG Deadlift 
C. Weighted Pull-ups 7x2 - ascending - strict - no kip what-so-ever. 
D. AMRAP 15 - Ladder
3.6.9.12.15 etc
Deadlifts @275/185
C2B Pull-ups
Box Jumps (30/24)
E. 20 TGU - alternating arms  - NFT


Sunday, July 28, 2013

Monday, 07292013

Wild Bill - 72 years young 

A. Clean & Jerk - Single - 15 or so min
B. EMOM x 8; PC + PJ x 2 - @ 60% of 1RM of PC+PJ complex. 
C. BS Cycle - week 2, day 1
1x10 @60%
1x8 @65%
1x6 @70%
1x6 @75%
1x6 @80%
D. 15.12.9.6
SqT Clean (155/108)
HSPU

Friday, July 26, 2013

Saturday, 07272013

#alwayslearning

A. Front Squat : EMOM x 8 , 3 reps @ 70%
B. Tester
AMRAP 10
9 Burpee Touches
12 Power Cleans (95/63)
15 Wall balls (20/14- to 10' target)

Thursday, July 25, 2013

Friday, 07262013

Kellie

A. Snatch - 2 sec pause on way up - Climb to heavy Double , TnG
B. AFAP
5 SqT Cleans (heavy as possible, TnG)
25 Calories
Rest 6 minutes x 4
***can increase weights as needed 
C. 10 min Recovery Row @Z1

Tuesday, July 23, 2013

Thursday, 07252013



A. Back Squat - Day 2; week 1 
1x10 @60%
1x8 @65%
1x8 @70%
1x8 @75%

B. MAP @80-85%
AMRAP 10
8 C2B
16 Lunges (goblet hold) (53/35)
32 Double Unders 

Rest 5

AMRAP 10
Run 200m
10 Burpees
20 Box Jumps (24/20-step down) 

Wed, 07242013

Good luck to TJ & Kellie as they head off to Nationals tomorrow. 

Rest Day

Monday, July 22, 2013

Tuesday, 07232013

4 days

A. Hang Power Clean + Tng Ppwer clean x 2 - Heavy Single on Complex 
B. Push Press 5x2 - ascending - not 2RM
C. DB SA Row 4x6 @2020; resting :45 between sides 
D. 
3 rds
10 TGU (alt)
25 GHD Sit-ups
2 rds
15 HSPU
15 Burpees
7 min recovery Row

Sunday, July 21, 2013

Monday, 07222013

New Squat Cycle Starts Today

A. Back Squat
1x10 @60%
1x8 @70%
1x6 @75%
1x4 @80%
B. Snatch Balance 5x2, rest 1:30
C. Snatch High Pull 3x3 @100%, rest 1:30
D. 10.8.6.4.2
Thruster (135/93)
Muscle Up (Girls - 7.5.4.3.2)

Sunday, 07212013

Old school CFF

Rest Day

Friday, July 19, 2013

Sat, 07202013


A. Front Rack Lunge 3x12 - ascending 
B. 
75m Sled Push (90/50)
300m Row ME
Rest 4x  x 5 
^ full out max efforts 
***rest 3-4x the amount of time it took you to complete.  

Thursday, July 18, 2013

Friday, 07192013

Seems like yesterday 

A. Complex: SqT Clean + Hang SqT Clean + Tng SqT Clean + Front Squat 
B. 
400m Run
50 SqT Cleans (115)
400m Run

Rest 10

30 HSPU
60 Box Jump (24/20) * step down 
30 HSPU

Tuesday, July 16, 2013

Thursday, 07183013

#PBP Client Lynn C- placing 1st in this past weekends comp

A. 12 min to Hit heavy single - Split Jerk
B. EMOM x 8 - OHS x 3 @65%
C. AMRAP 8
Row 500m - buy in
Then, 
6 Power Clean (115/83)
6 Bar Lateral Burpees 

Wed, 07172013

HoneyBadger spotted at CFF

A. Rest Day / Active Recovery 

Monday, July 15, 2013

Tuesday, 07162013


A. 30 Power Cleans @90%, AFAP
Rest 10
B. Clean Pulls 4x2 @130% w/ Intent 
C. # Pull-ups 7x3 - across
D. DB SA 4x6 @2020


Sunday, July 14, 2013

Monday, 07152013

PBP Exclusive clients take 1st & 3rd this last weekend. Congrats!

A. Snatch - Triple , not TnG. 15 min to build 
B1. Front Squat 4x3 @33X1
B2. Bar Muscle Up 8.6.4.2
C. 
40 Goblet Squats (70/53)
10 Burpees
40/30C2B
30 Goblet Squats
20 Burpees
30/20 C2B
20 Goblet Squats
30 Burpees
20/15 C2B

Friday, July 12, 2013

Sat, 07132013


A. Competition Day - for those not competing, rest day ; through the weekend. De-load week is over. Back at it on Monday!


Thursday, July 11, 2013

Friday, 07122013

#freenation

A. Back Squat - 1RM - day 2 attempt 
B. 5 min - HS Walk Practice 
C. Pull-ups 6x3 - across
D. Row - Cyclical
:20 on :20 off x 30 intervals - @80% ***sustainability 

Wednesday, July 10, 2013

Thursday, 071113

Teamwork :-)

A. Back Squat - retest 1RM
B. Snatch High Pull 3x2 @105-115%
C. 3 rds
400m Run
10 Power Cleans (185/118)
20 Burpees 





Monday, July 8, 2013

Tuesday, 07092013


A. Front Squat : EMOM x 10; 3 reps @ 70-75%
B.  MAP Training - @85%
AMRAP 10
Row 350m
12 OH Walking Lunge (shoot for narrow group) (95/63)
9 T2B

Rest 5

AMRAP 10
3 Muscle Ups
6 HSPU
18 CAL AD

Sunday, July 7, 2013

Monday, 07082013

Mighty Munchkins United...and won!

A. Snatch 1.1.1 x 3, rest :10; rest 1:30
B. 10 Min CP Breathing
- every :30 perform a SqT Clean , building each until 10 min. If come later weights, you start approaching 45 up to even minute, that's ok. But Go. Shoot for 16-20 Reps
C. DB SA Row 3x6 (each arm) @2020, rest 2 min
***Dumbbell Side Alternating
D. 7 min Recovery Row

Saturday, July 6, 2013

Sunday, 07072013

Mike wasn't missing his Squat Cycle

A. Rest / Recovery Day

Upcoming week: we will de-load into the July 13th competition as well as retest our back squat on Thursday. 

Reminder: Competition Schedule
Mon- ON
Tues- ON
Wed- OFF
Thurs- ON
Fri- ON
Sat- ON
Sun- OFF

Friday, July 5, 2013

Saturday, 07062013

Join us today!

A. Back Squat 10x3   % this week is 95% but we are not going by this. Most important is simply higher than last week. Last squat day before Delia's / re-test. 

B. "CrossFit For Hope"

Thursday, July 4, 2013

Friday, 07052013

Partner Walks

A. Snatch - 3 rep Positional TnG - Floor + below knee + floor.  (Power or squat- whatever allows more #)
B. Back Squat 7x5 @90%
C. 
800m Run
25 Front Squats (floor) 
100 Double Unders
400m Run
25 Deadlifts 
100 Double Unders
200m Run
25 Power Cleans 
100 Double Unders 
 
***185/123
**** Should be difficult, but smaller athletes can scale this a bit.

Wednesday, July 3, 2013

4th of July, 2013


A. "DT"
5 rds
12 Deadlift (155/103)
9 Hang Power Cleans
6 Push Jerk

Tuesday, July 2, 2013

Wed, 07032013

The Honey Badger in action

A. OHS 5x3 @32X1 - ascending
B. Back Squat 5x7 @85% *or, just higher than last week. If failing on sets, lower weight. Higher than last is the main goal. Don't over jump. 
C. 
EMOM x 10
Odd: C2B Pull-ups 6-10
Even: KB Push Press 4-8 (kb in each arm)
Then right into,
EMOM x 10
Odd: max Pull-ups in :30
Even: Snatch Grip PP x 2 rep @ 85% (from rack behind neck) 

Monday, July 1, 2013

Tuesday, 07022013

Mel working withal me girls of CFF

A. Axle - Clean & Jerk - Heavy Single 
B. Power Clean 1.1.1 x 4 rest :10, rest 2 min
C.
Run 400m @85%
Rest 2 min
10 min to hit Heavy Double TnG Deadlift
Rest 2 min
400m Run - max effort
C. 7 min Recovery