Post #10

Keep posting your scores and keep up the hard work.

Also happy birthday to younger sister, Lauren, she's turning the big 19 tomorrow.

Homework for 2/1/2013:

Have fun guys. It's been a hard week. Come in tomorrow hit the class WOD with everybody. I have something up my sleeve for a little burner during my 3:30,4:30, & 5:30 classes. Haha

Post #9

Sorry guys for the late post. I got super busy and was unable to post. However today's workout is:

Back squat program for 20 reps. Add 5 lbs Total from the last weight you did.

5 rounds for time:
10 dumbell thrusters (45/35)
10 over the box burpees

Against a 2 minute clock:
Run 200
Max HSPU in the remaining time.

3 rounds

So the same thing as the class just only 3 rounds! Enjoy!!!

Post #8

Hey guys I hope your workout went good.  Remember to keep posting your scores.

Homework for 1/30/2013

15 mins of moblity.

-Hold a squat.
-Band Work.
-Foam Roll.
-Lacrosse Ball, etc

Post #7

Hey guys so I hope your week is going good and you guys had a great workout today.  Tomorrow's workout is going to have a lot of volume, so take be prepared and come in and kick it's butt.

Part 1) Start of a squat program.  20 rep back squat.
*So the way this works guys is you choose a weight, let's say 225, and you perform 20 reps at that weight without setting the bar down.  You can rest as much as you need with the bar on your back, however you cannot rack it or drop it.  Then on Thursday we will at 5 TOTAL lbs, so 230 and do the same thing...20 reps.
Let's choose a weight that's a moderate heavy load, but somewhat towards the more moderate side haha we are going to do this back squat program for awhile (4-6 weeks) so the last thing we want you to do is fail on your second week. So warm up to your weight then hit it!

Part 2) EMOM for 20 min Perform:
6 front rack lunges (3 on right/3 on left) (185/125) (odd minute)
15 pullups (even minute)

 

Post #6

Homework for 1/28/12

10- 200 meter rows. (30 sec rest in btwn sets)

Post #5

Homework for 1/25/13

Tabata Handstand Walk. 20 sec on, 10 sec off.
*If you are unable to handstand walk, practice handstand walking for 5-7 minutes.

5 sets of 10 KIPPING HSPU.
*Really work a good tripod position.  Head forward, elbows in.

Post #4

Hey guys remember to get your homework in.  Homework is always going to be small and quick, however its going to allow you to get some extra work in and work on skills that need work.  In the long run they make you a better CrossFitter. 

Workout for 1/24/13
EMOM 15 min:
1 power snatch/ 1 full snatch w/ 8 pushups.
*so you guys have one minute to complete 1 power snatche and 1 full snatch and 8 pushups.  Rounds roughly take 20 seconds.

then:

5 rounds
5 bar muscle ups
10 box jumps (30/24)