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Monday, September 15, 2014

2014-09-1211811

Workout of the Day

Strength:
EMOM for 10 minutes

2 Snatch Grip Deadlift + 1 Hang Squat Snatch @ 60-65% of Monday’s(7/8/14) heavy single.

Conditioning
10 minute AMRAP of:
50 Burpees over the Bar
30 Power Snatches (135/95)
10 Muscle-Ups

PLAN B:
Pwr. Sn. (115/85)
MU= 15 C2B (bands are allowed) 

PLAN C:
Pwr. Sn. (95/75)
MU=15 C2B (bands are allowed)

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Thursday, September 11, 2014

2014-07-0411784

 

Workout of the Day

Conditioning
Teams of 2
20 Minute AMRAP of:
30 Cal Row
40 KBS (53/35)
50 Abmat Sit-Ups
60 Wall Balls (20/14)

Solo (if there’s an odd number of athletes in the class)
15 Cal Row
20 KBS (53/35)
25 Abmat Sit-Ups
30 Wall Balls (20/14)

Consult your coach for scaling options.

Avoiding Metabolic Derangement, CrossFit Journal

Don’t believe industry-paid ‘experts’ on soda and diabetes” by Dr. Robert Lustig of the Institute For Responsible Nutritionand Dr. Michael Goran.

Dr. Lustig is also featured in the documentary “Fed Up“, now available for rent on iTunes and Amazon.

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Wednesday, September 10, 2014

 

TomChon

TomChon

Workout of the Day

Strength
In 15 minutes work up to a Heavy Snatch

Conditioning: (with a running clock)

AMRAP 3 minutes:
3 Power Snatches, 115/80
6 Box Jumps Overs, 30/24

rest 1 minute

AMRAP 3 minutes:
2 Power Snatches, 125/85
6 Box Jumps Overs, 30/24

rest 1 minute

AMRAP 3 minutes:
1 Power Snatches, 135/95
6 Box Jumps Overs, 30/24

PLAN B
Power Snatch Guys 80-85-95
Power Snatch Girls 55-60-65

PLAN C
Power Snatch Guys 65-75-85
Power Snatch Girls 45-55-65

Post rounds + reps for each triplet.

1014 Apex Games Poster

Apex Games, Greenville, SC Oct 11-12

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Tuesday, September 9, 2014

Outlaw

Outlaw

Workout of the Day

Gymnastics Strength/Skill: 
EMOM for 5 minutes 2 HSPU Negatives (video)
*if you’re good at HSPU do them at a deficit (use parallettes)

-Rest 2 minutes-

EMOM for 5 minutes 3 Wall Walks (video)

Conditioning

7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts (255/180)
Max Double-Unders
*score is total number of DU/Singles

DU SUB
Fast Singles

PLAN B
DL: 225/155

PLAN C
DL: 205/145

Homework:
Bullet Proof Shoulders

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Wednesday, September 3, 2014

2014-07-0311779

Workout of the Day

Warm-up
Handstand, total 1 minute
30 Hollow Rocks
20 Wall Squats

Strength
3 x 10 Dumbbell Lunge Steps (choose weight progression)

Conditioning
Bottom to bottom Tabata Squats

Anahad O’Connor’s New York Times article A Call for a Low-Carb Diet That Embraces Fat reinforces CrossFit’s long-standingstance on nutrition in contradiction with the NSCA and ACSM’s guidelines.