Archives for March 2014

CrossFit Competitor
Clean
80% 2×3
85% 3×2

Deadlift
75% 2×3
85% 3×2

Weighted Pull-up
2×3 -choose weight-
3×2 -choose weight-

“Fran”
21-15-9
Thrusters 95/65
Pull-ups
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Weightlifting
11:00a Training Meet

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction.”
~Greg Glassman

CrossFit
“Nicole”
AMRAP 20:00
400m Run
Max Rep Pull-ups
as soon as you drop from the bar start the next run
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CrossFit Competitor
Snatch
75% 2×3
80% 3×2
based on snatch 1rm

Jerk
75% 2×3
80% 3×2
based on jerk 1rm

5 rounds for total reps:
Strict Handstand Push-ups
(rest :30)

5 rounds for time:
400m Run
3 15′ Rope Climbs
7 Power Clean & Jerk 135/95
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Weightlifting
Light Barbell work in preparation for tomorrow’s Training Meet at 11:00a

“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”
~Greg Glassman

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Rest in preparation for Training Meet on Saturday at 11:00a

CrossFit
5 rounds for time:
1 15′ Rope Climb
2 Wall Walks
3 DBall Over the Shoulder 100/60

AMRAP 7:00
250m Row
7 Shoulder to Overhead 95/65

3 rounds for total reps:
Toes to Bar
(rest :30)
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CrossFit Competitor
Hang Power Clean
75% 2×3
80% 3×2
based on power clean 1rm

Front Squat
75% 2×3
80% 3×2
based on front squat 1rm

5 rounds for total reps:
Butterfly CTB Pull-ups
(rest :30)

20:00 for calories:
1:00 Assault Bike
1:00 Rest
(alternate with a partner)
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Weightlifting
Snatch
70% 3×1
75% 2×1

Clean + Jerk
70% 1+1, 1+1
75% 1+1, 1+1

Push Press
70% 3×3

Good things take time, as they should. We shouldn’t expect good things to happen overnight. Actually, getting something too easily or too soon can cheapen the outcome.
~John Wooden

 

CrossFit
5 rounds for load:
2 Front Squats
2 Back Squats
(rest as needed)

3 rounds for time:
30 Wall Ball Shots 20/14
40 Russian Kettlebell Swings 53/35
50 Sit-ups
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CrossFit Competitor
Push Press
75% 2×3
80% 3×2
based on push press 1rm

For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-up
(alternate with a partner)

“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20

For time:
21-15-9
Toes to Bar
Ring Dips
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Weightlifting
Rest

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”
~Rocky Balboa

CrossFit
For load:
Bench Press 3×3
(rear as needed)

“Christine”
3 rounds for time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 24/20
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CrossFit Competitor
Hang Power Snatch
75% 2×3
80% 3×2
based on power snatch 1rm

Back Squat
75% 2×3
80% 3×2
based on back squat 1rm

5 rounds for time:
21 Double unders (unbroken)
3 Kettlebell Snatch (each arm) 53/35

20:00 for calories:
1:00 Row
1:00 Rest
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Weightlifting
Athletes will test the Snatch/C&J at the practice meet this Saturday at 11:00a
Snatch
70% 2×2
75% 2×1
80% 3×1

Clean + Jerk
70% 2+1, 1+1
75% 1+1, 1+1
80% 1+1, 1+1, 1+1

Snatch Pull
100% 3×3

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman

12:00-2:00p Open Gym

CrossFit Competitor
Hang Clean
70% 1×3
75% 2×2
80% 3×2

Deadlift
70% 2×3
80% 3×2
75% 1×5

Weighted Pull-ups
2×3 -choose weight-
3×2 -choose weight-

3 rounds for time:
400m Run
15 GHD Sit-ups
3 Rope Climbs
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Weightlifting
Snatch
75% 2×2
80% 1×1
85% 2×1
90% 2×1
92% 1×1

Clean + Jerk
75% 2+2, 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1
92% 1+1

“Success is nothing more than a few simple disciplines, practiced every day.”
~Jim Rohn