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East Valley Strength & Conditioning

Archives for May 2019

Events, W.O.D.s ·

Saturday 6/1/19

6:00a Open Gym
7:00a Summer Showdown Comp Set-up
8:00a-12:00p Summer Showdown Comp
12:00p Weightlifting
12:00p-2:00p Open Gym
_________________________
 
Weightlifting
Slow Pull Snatch (:03 to knees)
3 waves:
70% 1×1
75% 1×1
80% 1×1
 
Clean + Jerk
2 waves:
70% 1+2
75% 1+2
80% 1+2
 
Pause Squat (:02 in bottom)
70% 2×3
80% 3×2

W.O.D.s ·

Friday 5/31/19

CrossFit
Deadlift
85% 5×5
(percentage based on last week’s heavy set of 5)
 
4 rounds for time:
20 Dumbbell Suitcase Lunge (alt legs) 50/35
10 Single-Arm Dumbbell Push Press (left arm) 50/35
10 Single-Arm Dumbbell Push Press (right arm) 50/35
____________________
 
Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Back Squat
65% 1×6
70% 1×6
75% 1×4
80% 1×4
 
15-12-9
Incline Sit-up
Toes to Bar
Nautilus Ab1
 
6 rounds for calories + total load:
1:00 Row for calories
1:00 4 Thruster
(constant load. misses are scored as zero)
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“After you’ve done all the work and prepared as much as you can, what the hell, you might as well go out and have a good time.”
~Benny Goodman

W.O.D.s ·

Thursday 5/30/19

Upper Body
5 rounds:
5 Close Grip Bench Press
10 Seated Row
(alternate rounds with a partner)
 
5 rounds:
5 Weighted Dip
10 EZ-Bar Curl
(alternate rounds with a partner)
 
Pullover & Press
9-12-15
(decreasing load. alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Shoulder Press
10 Upright Row
21’s Delt Raise (side-front-rear)
(alternate rounds with a partner)
______________________
 
Sleds
3 person relay:
10x10yd Sled Push 135/90
 
(400m recovery run)
 
3 person relay:
10x10yd Sled Push 180/135
 
(400m recovery run)
 
3 person relay:
10x10yd Sled Push 225/180
______________________
 
FitEssentials
AMRAP 14:00
20 DB Thruster
10 DB Renegade Row (each arm)
250m Row
16 DB Thruster
8 DB Renegade Row
250m Row
10 DB Thruster
5 DB Renegade Row
250m Row
 
(rest 6:00)
 
AMARP 14:00
20 Dual KB Sumo Deadlift
10 Burpee
15/10 Calorie Row
16 Dual KB Sumo Deadlift
8 Burpee
15/10 Calorie Row
10 Dual KB Sumo Deadlift
5 Burpee
15/10 Calorie Row
_______________________
 
Weightlifting
Pause Power Snatch (:02 BK)
65% 1×3
70% 2×2
75% 3×1
 
Box Step-up
8-8-6-6 (each leg) -choose weight-
 
Hamstring Curl
12-10-8 (each leg) -choose weight-
 
Tempo Dumbbell Bench (:04 ecc)
6-6-6-6 -choose weight-
 
Tempo Triceps Extension (:04 ecc)
12-10-8-6 -choose weight-
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“Change is the law of life. And those who look only to the past or present are certain to miss the future.”
~John F. Kennedy

W.O.D.s ·

Wednesday 5/29/19

CrossFit
Skill
Bar Muscle-up
 
For total reps:
AMRAP 3:00
500/400m Row
5 Power Clean 185/125
Burpees Over the Bar
 
(rest 3:00)
 
AMRAP 3:00
500/400m Row
10 Power Clean 135/95
Burpees Over the Bar
 
(rest 3:00)
 
AMRAP 3:00
500/400m Row
15 Power Clean 95/65
Burpees Over the Bar
_____________________
 
Competitor
Not timed:
1 Mile Run
 
At a moderate load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(add 10lbs/5lbs each set)
 
Front Pulldown
5×12
(keep rest short. constant load)
 
Shoulder Press
5×12
(keep rest short. constant load)
 
Low Row
5×12
(keep rest short. constant load)
 
Decline Press
5×12
(keep rest short. constant load)
 
Standing Shrug
5×12
(keep rest short. constant load)
_____________________
 
Weightlifting
Clean
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Front Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
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“Horses and mules, and even sail cars, made more rapid progress than did the earliest locomotive.”
~John Moody

W.O.D.s ·

Tuesday 5/28/19

CrossFit
Strict Press
85% 5×5
(percentage based on last week’s heavy set of 5)
 
“Annie”
For time :
50-40-30-20-10
Double under
Sit-up
___________________
 
Competitor
For total calories:
5:00 Row
1:00 Air Runner
4:00 Row
2:00 Air Runner
3:00 Row
3:00 Air Runner
2:00 Row
4:00 Air Runner
1:00 Row
5:00 Air Runner
 
“Annie”
For time :
50-40-30-20-10
Double under
Sit-up
____________________
 
Aerobic Capacity
6 rounds for total calories:
:30 Ski Erg
:30 Assault Bike
1:00 Row
(rest 3:00 between rounds)
____________________
 
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 5×1
 
Jerk Dip (:02 pause in bottom)
100% 3×2
 
Hang Power Clean (BK)
70% 2×2
75% 2×2
80% 2×2
 
Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.”
~Arnold Bennett

W.O.D.s ·

Monday 5/27/19

7:00a Heat 1 of “Murph”
8:30a Heat 2 of “Murph”
7:00a-12:00p Open Gym
_______________________
 
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
________________________
 
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
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“Enthusiasm is the mother of effort, and without it nothing great was ever achieved.” 
~Ralph Waldo Emerson

W.O.D.s ·

Saturday 5/25/19

6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_____________________
 –
Upper Body
3 rounds:
No rest between exercises.
8 Super Incline Press
8 Tempo Pec Deck (:04 ecc)
8 Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Front Pulldown
8 Tempo Rowing Torso
8 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Pullover
8 Tempo Chest Press (:04 ecc)
8 Seated Cable Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Single-Arm Multi-Biceps
10 Single-Arm Multi-Triceps
20 Gripper
(alternate rounds with a partner)
____________________________
 
Weightlifting
Slow Pull Snatch (:03 to knees)
3 Waves:
70% 1×1
75% 1×1
80% 1×1
 
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
 
Pause Squat (:02 in bottom)
65% 1×3
70% 1×3
75% 1×3
80% 1×3

W.O.D.s ·

Friday 5/24/19

CrossFit
Deadlift
Build to a heavy set of 5
 
For time:
50/40 Calorie Row
100 Double under
50 Russian Kettlebell Swing 70/53
100 Double under
50/40 Calorie Row
___________________
 
Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Front Squat
70% 2×3
75% 3×2
 
6 rounds for calories + total load:
1:00 Row for calories
1:00 4 Power Snatch
(constant load. misses are scored as zero)
 
21-15-9
GHD Sit-up
Back Extension
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“I am suffocated and lost when I have not the bright feeling of progression.”
~Margaret Fuller