October 2014

Friday October 31st

Happy Halloween

Strength

7 Rds

Hang Power Cleans (Unbroken) 2 Reps Rest 1:00 min between Rds

 

 

Metcon

AFAP

 

10 Hang Power Cleans

15 Plank Ups

20 Squat Jumps

30 KB Swings

400m run/row

30 KB Swings

20 Squat Jumpss

15 Plank Ups

10 Hang Power Cleans
 
 
 
Resources
Handstand Holds  via Tabata Times
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Thursday October 30th

 

Strength

Part A

5 Rds

Push Press (from the rack) 5 Reps Rest 1:30 min between Rds

 

 

Metcon

Half Barbara

5 Rds

 

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Squats
 
Rest precisely 90 Secs minutes between each round.
 
 
 
Resources
Eccentric Training  via Breaking Muscle
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Wednesday October 29th

Strength

Part A

5 Rds

Deadlifts 5 Reps Rest 1 min between Rds

Part B

3 Rds

Pull Ups 1.1.1.1 x rest 1 minute between sets.

 

RX: 1.1.1.1 x 3 sets (Weighted)
INT: Strict Pull-Ups 8 reps x 3 sets
BEG: Negative Clusters, 1.1.1.1 x 3 sets

 

Metcon

10 Min EMOM

8 Wall Balls
5 Burpees
 
Each minute do 8 Wall Balls and 5 Burpees rest for the remaining time.
 
 

Resources

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One of the best kept secrets in Connecticut - Cross Cuisines

Besides being delicious and the perfect meal, you cannot beat the deal CrossCuisines gives you! 3 meals a day for the week costs you about 9$ per meal. Eating out can get very expensive which is why Teresa has made it very easy for us to stay healthy and not have to think about the nutrition aspect in our busy lives here at Crossfit 06830. Thank you very much Teresa!

Check out some of my favorite meals

 

Fish Taco 

Beef Stew 

Rib Eye Steak

Sausage and Pepper Fritatas

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Tuesday October 28th

Mobilty

Squat Therapy

 

Strength

1 Rd

 

Squats 20 Reps

Chose a weight that would be challenging for 12 reps and squat it twenty times.

 

In between each squat, you must take three deep breaths. This is mandatory.

 

Resources

3 Simple Movements via Tabata Times

 

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Monday October 27th

Mental Toughness  (Check 8/29 Score)

"OPT Repeatability Test"

3 Rds Max Effort

 

Row 250m
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
Row 250m
 
 

Rest 12 minutes between rounds

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Sunday October 26th

 

Skill 

OHS Practice

 

Metcon

 

Mainsite Aug 4th

 

5 RFT

500m Row

50 Air Squats

30 Supermans

 

20 Min Cap

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Saturday October 25th

Metcon

Teams of Two

 

Buy In 4 Mins Plank Hold 45/25 (Each must do 90 Secs)
 

20-2

KB Swings
KB Goblet Squats
Burpees (5 per person before switching)

 

Cash Out 1k Row (each must row 250m)

One Partner working at a time. 

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Friday October 24th

Strength

10 Min EMOM

 

Odd:BB/DB Push Press 6 Reps
Even: Pronated Pull Ups 5 Reps

 

Metcon

5 RFT (Courtesy of CFLA)

 

5 DL

10 Bar over Burpees

 

Core

3 RFQ

 
30 Russian Twists (w/Slam Ball)

20 Weighted Sit ups (w/Slam Ball)

1:00 Weighted Plank Hold
 
 
 
 
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Thursday October 23rd

Strength

Part A

5 Rds

BB Bent Over , 6-8 Reps Rest 1:30 between sets 

 

Part B

1 Rd

Squats 20 Reps

Chose a weight that would be challenging for 12 reps and squat it twenty times.

 

In between each squat, you must take three deep breaths. This is mandatory.

 

Resources

5 Simple Soultions for Shoulder Pain via Breaking Muscle

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