Archives for May 2013

8:00a-12:00p Open Gym
12:00p-2:00p weightlifting Club

CrossFit
“Tabata This”
Tabata Row
(rest 1:00)
Tabata Squat
(rest 1:00)
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
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CrossFit Competitor
3 rounds:
2 Rope Climbs
2, 3 or 4 Squat Clean 225/135
(do the reps that you’ll do at regionals)

3 rounds for time:
500m Row
(rest 2:00)
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Weightlifting
Rest

“If you don’t go after what you want, you’ll never have it. If you don’t ask, the answer is always no. If you don’t step forward, you’re always in the same place.”
~Nora Roberts

12:00p Yoga
4:00-7:00p Weightlifting Club
5:00p Kettlebell Club
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Weightlifting
Power Snatch:
80% 2×3
85% 2×2
90% 2×2
95% 2×1

Power Clean+Push Press: (based on Power Clean 1RM)
80% 1+2, 2+1
85% 2+2
90% 1+1, 1+1
95% 1+1

Back Squat:
80% 2×3
90% 2×3
95% 2×1

Press:(choose your weight)
4×4

CrossFit
For time:
60 Double Unders
800m Run
1000m Row
800m Run
60 Double Unders
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CrossFit Competitor
5 rounds for time:
10 Wall Ball 30/20
10 CTB Pull-ups
10 Pistols (alt legs)
10 One Arm DB Snatch (alt arms) 80/55
(rest 1:00)

AMRAP 3:00
Burpee Ring Muscle-ups
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Weightlifting
Front Squat:
80% 2×3
85% 2×3
90% 2×2

Clean Pull:(based on your 1RM Clean)
90% 2×3
100% 2×3
+10kg 2×2

Drop-Snatch(based on your 80% Snatch)
80% 4×4

“When you practice gratefulness, there is a sense of respect toward others.”
~Dalai Lama

CrossFit
For time:
50-40-30-20-10
Kettlebell Swing 53/35
Push-up
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CrossFit Competitor
Regional Wod Specilization:
Do your Wod or a derivative of it.
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Weightlifting
Power Clean:
70% 2+2, 1+2
80% 1+2, 2+2
90% 1+2, 2+1

Snatch Pull:(based on your 1RM Snatch)
90% 2×3
100% 2×3

Push Press:
80% 2×3
85% 2×3
90% 2×2
100% 2×1

“Have no fear of perfection – you’ll never reach it.”
~Salvador Dali

 

CrossFit
For load:
Power Clean 3-3-3-3-3
(rest 1:30)

For load:
Bench Press 3-3-3-3-3
(rest 1:30)

For load:
Front Squat 3-3-3-3-3
(rest 1:30)
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CrossFit Competitor
3 rounds for total load:
2 Power Clean + 2 Push Press
(rest 1:30)

Every 1:00 for 10:00
Odd min: 2 Overhead Squats 175/105 (from ground)
Even min: 2 Rope Climbs

AMRAP 3:00
Burpee Ring Muscle-ups
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Weightlifting
Snatch:
70% 2×3
80% 2×2
90% 2×2

Clean Pull:( based on your 1RM Clean)
90% 2×3
100% 2×3
+10kg 2×2

Back Squat:
80% 3×3
90% 3×3

“Failure is not fatal, but failure to change might be.”
~John Wooden

10-2p Open Gym

7:30a Competitor Training
8-10a Open Gym
10:00a Mobility
11:00a Open Gym
12-2p Weightlifting Club
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CrossFit Competitor
For time:
30 Wall Ball 20/14
30 CTB Pull-ups
30 Pistols (alternating legs)
30 One Arm DB Snatch (alternating arms)

AMRAP 7:00
Burpee Muscle-ups (3 rep rotations)
(3 person team)

Regional Wod Specilization:
Work specific to Wod 1, 5 or 6
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Weightlifting
Snatch:
80% 3×2
90% 2×1
100% 1x1
PR

C/J:
80% 1+2, 1+1
90% 1+1, 1+1
100% 1+1
PR

Deadlift:
80% 3×3
90% 2.3.2

Practice:
– Muscle clean:
-push press;
-push jerk:
-split jerk