Archives for October 2019

Halloween Hours
8:00a-12:00p
No Evening Hours

Upper Body
For load:
Tempo Single-Arm Front Pulldown (:03 ecc/:03 con) 8-6-4
(make consistent increases)

For load:
Tempo Horizontal Chest Press (:03 ecc/:03 con) 10-8-6
(make consistent increases)

For load:
Tempo Single-Arm Seated Row (:03 ecc/:03 con) 8-6-4
(make consistent increases)

For load:
Tempo Decline Press (:03 ecc/:03 con) 10-8-6
(make consistent increases)

For load:
Tempo Single-Arm Low Row (:03 ecc/:03 con) 8-6-4
(make consistent increases)

For load:
Tempo Wide Chest (:03 ecc/:03 con) 10-8-6
(make consistent increases)
________________________________________

Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttle with a partner)

60yd Farmers Walk 70/53

4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttle with a partner)

60yd Farmers Walk 70/53

3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttle with a partner)

60yd Farmers Walk 70/53
________________________________________

FitEssentials
For load:
“Superset”
7-7-4-4
Sumo Deadliftt
Dip

AMRAP 15:00
200m Farmers Carry
1:00 Plank Hold
15 Goblet Squat
_________________________________________

Weightlifting
Power Snatch
70% 4×3

Push Press
70% 1×3
75% 4×3

Romanian Deadlift
4×4 -choose weight-

Tempo Seated Dip (:04 ecc) 8-8-8-8
(make consistent increases)

Lateral Raise 15-12-10-8
(make consistent increases)

3 rounds:
:40 Plank Hold
:20 Rest

“Because power corrupts, society’s demands for moral authority and character increase as the importance of the position increases.”
~John Adams

CrossFit
For time:
10-20-30-40
Calorie Row
Sit-up
Russian Kettlebell Swing 53/35
Double under
________________________________

Competitor
No measure:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
_________________________________

Weightlifting
Clean from blocks (AK)
70% 1×3
75% 4×3

Deficit Clean Pull
90% 4×4

Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5

Tempo Seated Row (:04 ecc)
8-8-8-8
(make consistent increases)

2 rounds:
15 Tempo Back Extension (:04 ecc)
15 Tempo Nautilus Ab (:04 ecc)

“The secret of success is sincerity.”
~Jean Giraudoux

CrossFit
For load:
Jerk 3-3-3-3-3
(make consistent increases)

AMRAP 15:00
3 Wall Walk
6 Hand Release Push-up
9 Toes to Bar
______________________

Competitor
For load:
Every 1:00 for 10:00
2 Power Clean & Jerk
(add 10lbs/5lbs each set)

For time:
100m Row
(rest :30)
200m Row
(rest :30)
300m Row
(rest :30)
400m Row
(rest :30)
500m Row
(rest 1:00)
500m Row
(rest 1:00)
500m Row

At a moderate intensity:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Bar Muscle-up
(choose reps prior to start. unbroken)
______________________

Aerobic Capacity
AMRAP 18:00
300m Row
(alternate intervals with a partner)

(rest 3:00)

AMRAP 18:00
300m AirRunner or Ski Erg
(alternate intervals with a partner)
_____________________

Weightlifting
Pause Jerk
70% 1×3
75% 3×3

Pause Power Clean (:02 BK)
70% 4×3

Strict Press 6-6-6-6
(make consistent increases)

Tempo Close Grip Bench Press (:04 ecc) 8-8-8-8
(make consistent increases)

Triceps Extension 15-12-10-8
(make consistent increases)

“If you keep thinking about what you want to do or what you hope will happen, you don’t do it, and it won’t happen.”
~Desiderius Erasmus

CrossFit
For load:
Back Squat 5-5-5-5-5
(make consistent increases)

3 rounds for time:
400m Run
21 Box Jump 24/20
15 Thruster 95/65
______________________

Competitor
At a moderate load:
Overhead Squat 12-9-6-3
(make consistent increases)

3 rounds for time:
400m Run
50 Double under
20 Single-Arm Dumbbell Snatch (alt arm) 50/35
______________________

FitEssentials
For load:
“Superset”
8-6-4-8
Close Grip Bench Press
Single-Arm Row (each arm)

For reps + cals:
Tabata Sit-up

(rest 1:00)

Tabata Row
______________________

Weightlifting
Muscle Snatch 3-3-2-2-2
(make consistent increases)

Snatch from blocks (AK)
70% 4×3

Snatch Pull
90% 4×4

Back Squat
60% 1×8
65% 1×8
70% 2×8

Incline Sit-up 15-12-9

“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.”
~Theodore Roosevelt

7:00a Competitor
7:30a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
11:00a-2:00p Iron Athlete Rowing Clinic taught by Kare Williams
______________________________

Upper Body
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Decline Press
8-12 Overhead Triceps Extension
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Rowing Torso
8-12 Low Row
8-12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 70 Degree Shoulder
8-12 Shoulder Press
8-12 Upright Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Behind The Neck Pulldown
8-12 Preacher Curl
(alternate rounds with a partner)
_________________________

Weightlifting
Power Snatch + Snatch + Drop Snatch
Build to a heavy set of 1+2+1

Clean + Hang Clean + Jerk
Build to a heavy set of 1+2+1

1 1/4 Front Squat
Build to a heavy set of 3

Weighted Back Extension 12-12-12

“Action is the foundational key to all success.”
~Pablo Picasso

“It is difficult to separate, at times, the myth from the truth.”
~Bob Kane

Upper Body
15-12-10-8
No rest between exercises.
Wide Chest Press
Seated Row
(alternate rounds with a partner)

15-12-10-8
No rest between exercises.
Shoulder Press
Upright Row
(alternate rounds with a partner)

15-12-10-8
No rest between exercises.
Seated Dip
Front Pulldown
(alternate rounds with a partner)

15-12-10-8
No rest between exercises.
Pec Deck
Rowing Torso
(alternate rounds with a partner)

15-12-10-8
No rest between exercises.
Mult-Triceps
Multi-Biceps
(alternate rounds with a partner)
__________________________

Sleds
10 rounds:
30yd Sled Push 180/135
30yd Farmers Walk 70/53
(alternate rounds with a partner)
__________________________

FitEssentials
For load:
“Superset”
6-6-3-3-3
Back Squat
Strict Pull-up

3 rounds for total reps:
:30 Single-Arm Sumo Deadlift High Pull (alt arms)
:30 Rest
:30 Wall Ball Shot
:30 Rest
:30 Row for Calories
:30 Rest
:30 Forearm Plank
:30 Rest
__________________________

Weightlifting
Power Snatch
70% 4×3

Push Press
70% 4×4

Romanian Deadlift 6-6-6-6
(make consistent increases)

Seated Dip 8-8-8-8
(make consistent increases)

Lateral Raise 15-12-9
(make consistent increases)

3 rounds:
:40 Plank Hold
:20 Rest

“All progress has resulted from people who took unpopular positions.”
~Adlai Stevenson I

CrossFit
8 rounds time: (slowest is score)
Start a round every 4:00
200m Run
15 Ball Slam 20/14
10 Burpee to a plate
_______________________

Competitor
4 rounds no measure:
500m Row
400m Run
30 Double under

15-12-9
Back Extension
Incline Sit-up
_______________________

Weightlifting
Clean from blocks (AK)
70% 4×4

Deficit Clean Pull
85% 4×4

Front Squat
60% 1×5
65% 1×5
70% 2×5

Seated Row 8-8-8-8
(make consistent increases)

2 rounds:
15 Tempo Back Extension (:04 ecc)
15 Tempo Nautilus Ab (:04 ecc)

“The highest levels of performance come to people who are centered, intuitive, creative, and reflective – people who know to see a problem as an opportunity.”
~Deepak Chopra