Archives for December 2019

Holiday Hours
9:00a-12:00p Open Gym
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Competitor
8 rounds no measure:
1:00 Ski Erg
1:00 Assault Bike
1:00 Row

Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2

4 rounds for time:
9 Single Dumbbell Box Step-up (each leg) 50/35
15 Toes to Bar
21 Kettlebell Deadlift 70/53
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2

Clean Pull
100% 3×3

Increase weight on last set from last week.
Barbell Box Step-up 5-5-5-5
(5 each leg. alternating legs)

Increase weight on last set from last week.
Seated Row 15-12-10-8
(make consistent increases)

Increase weight on last set from last week.
Standing Shrug 15-12-10-8
(make consistent increases)

“Derive happiness in oneself from a good day’s work, from illuminating the fog that surrounds us.”
~Henri Matisse

New Years Eve
Gym Closes at 6:00p
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CrossFit
Skill
Kipping Pull-up/Bar Muscle-up

AMRAP 15:00
2 Bar Muscle-up
7 Parallette Pass Through
12 Box Jump Over 24/20
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Competitor
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3-3
(make consistent increases)

AMRAP 9:00
3 Ring Muscle-up
9 Dumbbell Power Clean 50/35
27 Double under

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

No measure:
21-18-15-12-9
Calorie Ski Erg
Calorie Air Bike
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Weightlifting
Pause Jerk (:02 in split) 2-2-2-2-2
(make consistent increases)

At a moderate load:
Pause Power Clean (:02 BK) 2-2-2-2-2
(make consistent increases)

Increase weight on last set from last week.
Strict Press 5-5-5-5-5
(make consistent increases)

Increase weight on last set from last week.
Weighted Dip 5-5-5-5-5
(make consistent increases)

Increase weight on last set from last week.
Triceps Extension 15-12-10-8
(make consistent increases)

“We have forty million reasons for failure, but not a single excuse.”
~Rudyard Kipling

CrossFit
For load:
Bench Press 8-6-4-4-4
(make consistent increases)

5 rounds for time:
21 Calorie Row
15 Hand Release Push-up
9 Deadlift 225/155
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Competitor
Snatch
70% 1×3
75% 1×3
80% 3×2

Snatch Pull
90% 4×4

Back Squat
65% 3×8

3 rounds for time:
15 Overhead Squat 115/85
30 Russian Kettlebell Swing 70/53
45 Calorie Row
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Weightlifting
Muscle Snatch
2-2-2-2-2

At a moderate load:
Drop Snatch 3-3-3

Snatch
70% 2×3
75% 3×2

Back Squat
70% 4×6

3 rounds:
10 Incline Sit-up
15 Back Extension

“No one ever became great except through many and great mistakes.”
~William E. Gladstone

7:00a Competitor
7:00a Kettlebell
8:00a Weightlifting
9:00a Upper Body
9:00a CrossFit
10:00a CrossFit
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Upper Body
“Cumulative Set”
Wide Chest Press

“Cumulative Set”
Pec Deck

“Cumulative Set”
Seated Row

“Cumulative Set”
Flex Rear Dely Fly

“Cumulative Set”
Seated Dip

“Cumulative Set”
EZ Bar Curl

“Cumulative Set”
Triceps Pushdown

*Cumulative Set:
Choose a weight that allows 12-15 reps for a regular set.
1 Rep
(rest :10)
2 Reps
(rest :10)
3 Reps
(rest :10)
*Continue adding a rep until unable to complete the set.
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Weightlifting
Power Snatch + Drop Snatch + Snatch
Build to a heavy set of 1+1+1

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

Front Squat
75% 5×3

“All growth is a leap in the dark, a spontaneous unpremeditated act without benefit of experience.”
~Henry Miller

CrossFit
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
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Competitor
Power Snatch
70% 2×3
75% 3×2

Deadlift
Build to 1RM

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swing 53/35
12 Pull-up

“Whenever the work is itself light, it becomes necessary, in order to economize time, to increase the velocity.”
~Charles Babbage

Holiday Hours
9:00a-12:00p Open Gym
___________________________________

Upper Body
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Seated Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Cross Body Hammer Curl
8-12 Flex Triceps Extension
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Pause Power Snatch (:02 BK) 3-3-2-2-2
(make consistent increases)

Push Press
75% 5×3

Increase weight on last set from previous week.
RDL 5-5-5-5
(make consistent increases)

Increase weight on last set from previous week.
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)

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

“Truth is ever to be found in simplicity, and not in the multiplicity and confusion of things.”
~Isaac Newton

Gym Closed for Holiday
Merry Christmas!
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Weightlifting
Clean from blocks (BK)
75% 4×3

Clean Pull
90% 4×4

Increase weight on last set from previous week.
Barbell Box Step-up 5-5-5-5
(5 each leg. alternating legs)

Increase weight on last set from previous week.
Seated Row 15-12-10-8
(make consistent increases)

Standing Shrug 15-12-10-8
(make consistent increases)

Holiday Hours
9:00a-12:00p Open Gym
_________________________________

CrossFit
“12 Days of Christmas”
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Weightlifting
At a moderate load:
Pause Jerk (:02 in split) 3-3-2-2-2
(make consistent increases)

At a moderate load:
Pause Power Clean (:02 in catch) 3-3-2-2-2
(make consistent increases)

Increase weight on last set from previous week.
Strict Press 5-5-5-5-5
(make consistent increases)

Increase weight on last set from previous week.
Weighted Dip 5-5-5-5-5
(make consistent increases)

Increase weight on last set from previous week.
Triceps Extension 15-12-10-8
(make consistent increases)

“Hope… is the companion of power, and the mother of success; for who so hopes has within him the gift of miracles.”
~Samuel Smiles