October 2015

CrossFit 5 rounds for load: 2 Front Squats + 2 Back Squats (start a round every 2:00) “Fran” For time: 21-15-9 Thruster 95/65 Pull-ups ____________ Competitor 1 Every 1:00 for 10:00 1 Snatch Push Press + 1 Drop Snatch (add 10lbs/5lbs each set) Snatch 70% 1×2 75% 1×2 80% 2×1 85% 3×1 For load: Every […]

7:00a-9:00a  Competitor Training 8:00a-9:00a Kettlebell Class with Charlie Molina at Kiwanis Park Iron Athlete Open Weightlifting Meet 9:00a-10:00a Women’s Weigh-In 11:00a  Women Lift 12:00p-1:00p Men’s Weigh-In 2:00p  Men Lift “Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.” ~e. e. cummings

CrossFit 5 rounds for load: 2 Snatch Push Press + 2 Overhead Squats (start a round every 2:00) With a partner for total reps + calories: 2:00 – Partner 1: Row / Partner 2: Push-ups 1:00 – Rest 2:00 – Partner 1: Push-ups / Partner 2: Row 1:00 – Rest 2:00 – Partrner 1: Assault

CrossFit Rest __________ Competitor 1&2 Rest __________ Weightlifting Muscle Snatch + Drop Snatch 4x (1+2) -choose weight- Pause Jerk + Jerk 80% 1+2, 1+1 85% 1+2, 1+1, 1+1 Pause Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “It’s what you learn after you know it all that counts.” ~John Wooden

CrossFit 5 rounds for load: 1 Slow Clean Pull (:05) + 1 Clean + 1 Front Squat (start a round every 2:00) 2 rounds for time: 400m Run 50 Air Squats 400m Run 50 Sit-ups 400m Run 50 Steps Walking Lunge ____________ Competitor 1 For load: Every 1:00 for 10:00 1 Power Snatch + 1

CrossFit 5 rounds for load: 4 Bench Press + 4 Plyo Push-ups (start a round every 2:00) For time: Rope Climb 1-1-1-1-1 (alternate reps with a partner) 20 rounds for time: 1 DBall Over the Shoulder 150/80 2 Handstand Push-ups 3 Wall Ball Shots 20/14 _______________ Competitor 1 Every 1:00 for 10:00 1 CleanJerk at

CrossFit 5 rounds for load: 3 Front Squats + 3 Back Squats (start a rounds every 2:00) For time: 40 Kettlebell Swings 53/35 20 Pull-ups 32 Kettlebell Swings 16 Pull-ups 24 Kettlebell Swings 12 Pull-ups 16 Kettlebell Swings 8 Pull-ups 8 Kettlebell Swings 4 Pull-ups _______________ Competitor 1 Every 1:00 for 10:00 1 Close Grip

Competitor Training Field Day at Kiwanis park (enter off Guadalupe west of rural) 7:45a Depart EVCF 8:00a Practice starts at Kiwanis Park ______________ Weightlifting Block Snatch 80% 3×2 85% 2×2 Block Clean 80% 3×2 85% 2×2 Back Squat 85% 5×3 “Only you can control your future.” ~Dr. Seuss

CrossFit 5 rounds for load: 3 Snatch Push Press + 3 Overhead Squats (start a round every 2:00) For time with a partner: 100 Ball Slams 20/14 (partner holds plank) 75 Burpees (partner holds wall sit) 50 Push-ups (partner holds bar dip) 25 Thrusters 95/65 (partner hangs from pull-up bar) (partner must hold position in

CrossFit Rest ___________ Competitor 1&2 Rest ___________ Weightlifting Muscle Snatch + Drop Snatch 4x (1+2) -choose weight- Pause Jerk + Jerk 80% 1+2, 1+2, 1+1 85% 1+1, 1+1 Pause Squat 70% 4×3 Barbell Rows 4×8 -choose weight- “Every great and deep difficulty bears in itself its own solution. It forces us to change our thinking