Archives for July 2019

7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a Gym Closes
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Upper Body
10-8-6-15
No rest between exercises.
Pec Deck
Chest Press
Multi-Triceps
(alternate rounds with a partner)

10-8-6-15
No rest between exercises.
Rowing Torso
Seated Row
Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Lateral Raise
8 Shoulder Press
10 Plate Circles (both directions)
(alternate rounds with a partner)

“Drop Set”
6-6-6-6-6-6
Rest only long enough to change weight.
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
___________________________

Weightlifting
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1

Clean & Jerk
3 waves:
70% 1+1
75% 1+1
80% 1+1

Pause Squat (:02 in bottom)
70% 1×2
75% 1×2
80% 1×2
85% 1×2

Athletes competing in The Senior State Championships (Aug 10th-11th)
Snatch
Build to Opener

Clean & Jerk
Build to Opener

Front Squat
80% 3×3

“We make a living by what we get, but we make a life by what we give.”
~Winston Churchill

CrossFit
At a moderate load:
Barbell Lunge 12-12-12-12
(bar on back. alt legs. 6 each leg)

4 rounds for total reps:
1:00 Box Jump Over 24/20
1:00 Dumbbell Snatch 50/35
1:00 Toes to Bar
______________________

Competitor
No measure:
350-300-250-200-150-100-50
Air Runner
(alternate intervals with a partner)

For load:
Every 1:00 for 10:00
1 Cluster
(add 10lbs/5lbs each set)

AMRAP 15:00
15 Dumbbell Power Clean 50/35
45′ Single-Arm Overhead Walking Lunge 50/35
15 Toes to Bar

“Someone asked me, if I were stranded on a desert island what book would I bring… ‘How to Build a Boat.'”
~Steven Wright

Upper Body
Close Grip Bench Press 8-8-8-8
(make consistent increases. stop prior to failure)

Bent Barbell Row 15-12-10-8
(make consistent increases. stop prior to failure)

Weighted Dip 8-8-8-8
(make consistent increases. stop prior to failure)

Upright Row 15-12-10-8
(make consistent increases. stop prior to failure)

Incline Dumbbell Fly 15-12-10-8
(make consistent increases. stop prior to failure)

Dumbbell Bent Lateral Raise 15-12-10-8
(make consistent increases. stop prior to failure)
_____________________

Sleds
6 rounds:
60yd Sled Push Shuttle 135/90
*follow each shuttle with a 200m recovery jog
_____________________

FitEssentials
For load:
“Super Set”
4-4-2-2-2
Deadlift (:03 eccentric)
Weighted Dip
(rest as needed)

AMRAP 12:00
:20 Side Plank (ea. arm)
16 Box Step-up (8/leg)
8 Burpee
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Weightlifting
Hang Snatch High Pull
4×4 -choose weight-

Power Snatch (floating)
65% 2×3
70% 2×3
75% 2×3

Single-Leg RDL
8-8-8 -choose weight-

Weighted Dip
3-3-3-3-3 -choose weight-

3 rounds:
:40 Plank Hold
:20 Sorenson Hold

“The only relevant test of the validity of a hypothesis is comparison of prediction with experience.”
~Milton Friedman

CrossFit
AMRAP 20:00
60 Double under
30 Air Squat
15 Burpee to 6″ reach
_________________

Competitor
At a moderate load:
Every 1:00 for 10:00
3 Power Snatch (floating)
(constant load)

Back Squat
80% 1×3
(rest :30)
80% 1×3
(rest :45)
80% 1×3
(rest 1:00)
80% 1×3
(rest 1:00)
80% 1×3

For time:
21-15-9
Wall Ball Shot 20/14
Box Jump 24/20

8 rounds:
Min 1: 12/9 Calorie Row
Min 2: 12/9 Calorie Assault Bike
Min 3: 12 Burpee
________________

Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1

Clean Pull from blocks (BK)
90% 1×3
100% 1×3
110% 2×3

Front Squat
70% 2×2
75% 1×1
80% 1×1
85% 2×1

Front Pulldown
10-8-6-6 -choose weight-

3 rounds:
15 Prone Incline Lateral Raise
15 Ring Row

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”
~Henry Ford

CrossFit
Barbell Cycling
Power Clean

“Power Elizabeth”
For time:
21-15-9
Power Clean
Ring Dip
___________________

Competitor
5 rounds for calories:
:15 Ski Erg
200m Recovery Jog

2 rounds:
15 Tube External Rotation
10 Prone Incline Front Raise
10 Prone Incline Lateral Raise
15 Band Face Pull
10 Plate Circle (both directions)

At a modertate load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)

For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)

3 rounds:
No rest between exercises.
8 Tempo Seated Row (:04 ecc)
8 Tempo Pullover (:04 ecc)
8 Tempo Axle Bar Curl (:04 ecc)
(alternate rounds with a partner)
______________________

Aerobic Capacity
8 rounds:
500m Row
(rest 1:00 between rounds)
______________________

Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1

Pause Jerk Dip (:02 bottom)
100% 3×3

Power Clean (floating)
70% 2×2
75% 2×2
80% 2×2

Push Press
80% 3×3

Barbell Sit-up
3×8

Good Morning
3×8

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
~Maya Angelou

CrossFit
3 rounds:
:30 Bicycles
:30 Plank Shoulder Tap
:30 Flutter Kick
:30 Crunch
:30 Rest

“Jackie”
For time:
1000m Row
50 Thruster 45/35
30 Pull-up
____________________

Competitor
At a moderate load:
Every 1:00 for 10:00
3 Power Clean (floating)
(constant load)

For load:
Med Ball Sit-up
3×20

2 rounds for time:
1000m Row
50 Burpee
30 Deadlift 225/155
_______________________

FitEssentials
For load:
8-8-5-5-5
Axle Bar Thruster

4 rounds:
AMRAP 2:30
12 Russian Kettlebell Swing
24 Shoulder Tap (12 each arm)
Row for distance in remaining time.
(rest 1:30 between AMRAP’s)
_________________________

Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1

Snatch Pull
90% 2×3
100% 3×2

Back Squat
80% 1×3
(rest :30)
80% 1×3
(rest :45)
80% 1×3
(rest 1:00)
80% 1×3
(rest 1:00)
80% 1×3

“Come what may, all bad fortune is to be conquered by endurance.”
~Virgil

7:00a Competitor (all)
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a Gym Closes
____________________________

Upper Body
9-12-15 (decreasing load)
No rest between exercises.
Pec Deck
Decline Press
Triceps Extension
(alternate rounds with a partner)

9-12-15 (decreasing load)
No rest between exercises.
Pullover
Front Pulldown
Biceps Curl
(alternate rounds with a partner)

9-12-15 (decreasing load)
No rest between exercises.
Dumbbell Lateral Raise
Shoulder Press
Upright Row
(alternate rounds with a partner)

9-12-15 (decreasing load)
No rest between exercises.
Rowing Torso
Low Row
Standing Shrug
(alternate rounds with a partner)
_________________________

Weightlifting
At a moderate load:
Snatch Push Press
4×4 -choose weight-

Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2

Clean + Jerk
2 waves:
70% 2+2
75% 2+2
80% 2+2

Pause Squat (:02 in bottom)
70% 1×3
75% 1×3
80% 1×3

“Many men go fishing all of their lives without knowing that it is not fish they are after.”
~Henry David Thoreau

CrossFit
Bulgarian Split Squat 8-8-8-8 (each leg)

For time:
500m Row
~then~
3 rounds:
21 Burpee to Plate
21 Toes to Bar
21 Wall Ball Shot 20/14
~then~
500m Row
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Competitor
For load:
Every 1:00 for 10:00
1 + Push Press + 1 Pause Jerk (:02 in bottom) + 1 Jerk
(make consistent increases)

For time:
5 Snatch 175/115
25 Burpee Over the Bar
4 Snatch
20 Burpee Over the Bar
3 Snatch
15 Burpee Over the Bar
2 Snatch
10 Burpee Over the Bar
1 Snatch
5 Burpee Over the Bar

3 rounds for time:
7 Overhead Squat 155/105
14 Russian Kettlebell Swing 70/53
21 Calorie Row

“Only a man who has felt ultimate despair is capable of feeling ultimate bliss.”
~Alexandre Dumas