September 2014

Tuesday September 30th

Metcon

5 Rds For Quality and Pace on 4 Min

250 M Row
7 Pronated  Pull Ups (Band No Kip)
10 Thrusters

**3 Min Time Cap**

 

Core

2 RFQ

5 Strict Toes to Bar / Leg Raises

5 Roll Ups

10 Dragon Flags

Accumalate 1 Min in L Sit

 

Resources

CrossFit Is A Practice via Tabata Times

 

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Monday September 29th

Strength

Part A

3 Rds

Front Squats 7 Reps Rest 1:00 Min

Increase weight each round

Part B

4 Rds

Suppinated Pull Up 5 Reps Rest 1:30 Min

DB Zottman Curls 10-12 Reps Rest 1:30 Min

Metcon

50 Wall Balls AFAP

 

Core (Optional)

4 RFQ



Iron Man Holds – 30 seconds

Superman Holds – 30 seconds

Bench/Horn Dips – 10 reps

 

Resources

Pushing Past Your Limits via Breaking Muscle

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Sunday September 28th

 

Metcon

The Seven

7 RFT

7 Handstand push-ups

7 Thrusters

7 Knees-to-elbows

7 Deadlifts

7 Burpees

7 Kettlebell swings

7 Pull-ups
 

20 Min Cap

 

Resources

8 Common Squating Mistakes via Breaking Muscle

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Saturday September 27th

 

 

Metcon

Fight Gone Bad

5 Rds

Wall Balls
Kb Swings
Box Jumps
Push Press
Row For Cal
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of "rotate", the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.
 
Only one partner working at a time. Partner cannot do the same movement two rounds BTB.
For example if Partner A does Wall Balls Box Jumps and Row for Cals in Rd 1 they cannot do them in Rd 2.
However Partner A can do them in Rd 3
 
 
 
Resources
Optimal Shoulder via CrossFit Journal
 
 
 
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Friday September 26th

Strength

4 Rds

DB Bent Over Row  8 Reps each arm Rest 1:00 between Rds

DB Single Leg Split Squat  6 Reps each leg Rest 1:00 between Rds

4 Rds

Seated DB Strict Press 12,10,8,6 Reps Rest 1:30 between Rds

Go Up in Weight Every Rd

 

Core Work

4 RFQ

Alternating Contra Lateral Dead Bugs for 60 Secs

5 Sec Side Pillar Hold, Drop and Reach RT 5 Reps

5 Sec Side Pillar Hold, Drop and Reach LT 5 Reps

 

Resources

Strength Is NOT a Young Person Game via Breaking Muscle

 

 

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Thursday September 25th

Metcon

5 Min AMRAP

 

7 Wall Balls

100m Run/Row

 

Rest 3 Mins

5 Min AMRAP

 

7 Ball Slams

7 GTOH

 

Rest 3 Mins

5 Min AMRAP

 

7 Burpees

7 100m Row

 

Rest 3 Mins

5 Min AMRAP

 

10 KB Swings

5 Pulls Ups

 
 

Resources

Stretches for our Achy Wrists via Breaking Muscle

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Wednesday September 24th

Strength

5 Rds

Power Cleans @75-80 of 1RM 3 Reps rest 45 secs

Strict Pull Ups, 3.3.3.3 Rest 10 Sec in between mini sets Rest 45 Secs between clusters

 

Metcon

10-1

DB Thrusters
Ab Mat Sit Ups

 

Resources

Mr Perfect via THE WLC
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Tuesday September 23rd

Strength

5 Rds

Front Squat @ 90 of 1 RM 1.1.1 Rest 10 Sec in between mini set Rest 45 between clusters

DB Floor Press 6-8 Reps Rest 45 Secs

 

 

Metcon

10 Min AMRAP

 

10 Mountain Climbers
8 Rengade Rows
6 KBS
 
 
Resources
Muscles Are Not Masculine via Tabata Times
 
 
 
 
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Monday September 22nd

Metcon

AMRAP Ladder

Ladder #1

1 minute Squats
2 minutes DU
3 minutes of Push-ups
4 minutes of KBS
5 minutes of Row for Cals
 

Your score is the sum at all 5 stations

 

Rest 5 Mins

 

Ladder #2

1 minute Dips
2 minutes Pull Ups
3 minutes of Burpees
4 minutes of 5-10-5
5 minutes of Weighted Step Ups
 

Your score is the sum at all 5 stations

 

Resources

How to foam roll via Breaking Muscle

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Sunday September 21st

No Classes on Sunday.

Please come out to support Mike Propst Joe Polio and myself as we participate in the Domus Niner.

The competition starts at 9:00am.  Please get there early as they can use help and judges.

The Domus Niner is an  athletic competition with proceeds benefiting the youth of Domus. You'll complete, individually or on a three-person team: 499-yard swim in Long Island Sound, 49 burpees, 199 lunges, 299 seconds of plank hold, 79 hand-release push-ups, and a 0.99-mile run. Sound tough? It is. Will you need to persevere through some discomfort? Yes. This event is basically a metaphor for our kids' lives: It's really hard, and you may feel like giving up and might believe you cannot do it, but Domus will cheer you on and support you, and you'll push yourself and make it. Do the NINER for yourself but also for our kids: Model the mental and physical toughness it takes to be a success in life.

 

 

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