Time for a little testing! Many of you have been on
various strength and aerobic programs, so over the next few weeks many
of the homework assignments will be to get an idea of how things are
progressing!
For Monday or Tuesday, your homework will be....NorCal CrossFit Competition Club Blog
Sunday, August 10, 2014
Monday/Tuesday homework
Friday, August 8, 2014
Saturday, Aug 9
This Saturday, we'll meet at the Redwood City gym for a workout that's a take on a recent Invictus wod - should be fun! For those that want to do the 9:00 class, use our wod as a warmup. Alternatively you can work on an aspect if your oly lifting since the class wod is a long, aerobic one!
Mickey
Mickey
Sunday, April 6, 2014
Monday April 7 Homework
do the following:
3 rounds:
MAX set C2B pullups (any style)
followed immediately by
50 HSPUSunday, March 23, 2014
Monday homework
Your homework for Monday is a modified hero wod:
Strict Daniel:
25 strict pull-ups
Run 300
21 strict shoulder press (85/45)
ROW 800
21 shoulder press
Run 300
25 strict pull-ups
Scale the pull-ups with bands, NOT kipping! Try to find a scale that allows you to do around 10 pull-ups in the first round. Scale the shoulder press so you can accomplish the 21 in 2 sets max, for the first round.
Mickey
Sunday, March 9, 2014
Monday Homework
First, apologies for not updating the blog more often - things have been so scatter shot for all our members with the Open workouts to plan around that there have been few general posts to make!
30 Snatches 135/95
30 Snatches 165/110
10 Snatches 210/140
Obviously scale accordingly, but make sure you add weight throughout.
Mickey
Time for some snatching! First, Make sure
you get the class workout done! As a reminder, the regular NorCal class
programming will always form the base of the comp club workouts.
Everything else, the individual homework of squat programs, gymnastic
programs, mobility, etc. is meant to fill in the gaps for each of you.
But at the end of the day, you should all be good, general,
crossfitters! And that's what the class programming achieves, so please
make sure you're doing it!
For tomorrow, please handle your individual homework plus the following NCLab workout from a week ago:Thursday, February 20, 2014
Friday workout
For tomorrow, lets do some strengthy stuff....
10 minute EMOM max pullupsWednesday, February 19, 2014
Thursday
Ok guys...time for a little longer metcon workout! For
Thursday, lets do the NCLabs workout from today (that Miranda called Dre
Day), a 20 minute workout in total:
NCLab. Week 23. Wednesday.
10 Min EMOM
10 Burpee Box Jump Overs 24/20
Don’t drop your number unless you literally can’t get 10 in the min (not can’t get 10 in 45 seconds)
4 Min AMRAP
5 DB Deadlift 45s/30s
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
3 Min AMRAP
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
2 Min AMRAP
Rest 1 Min
1 Min AMRAP
NCLab. Week 23. Wednesday.
10 Min EMOM
10 Burpee Box Jump Overs 24/20
Don’t drop your number unless you literally can’t get 10 in the min (not can’t get 10 in 45 seconds)
4 Min AMRAP
5 DB Deadlift 45s/30s
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
3 Min AMRAP
5 DB Deadlift
5 DB Hang Power Clean
5 DB Push Press
Rest 1 Min
2 Min AMRAP
Rest 1 Min
1 Min AMRAP
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