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TUESDAY 3.14.2017

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Due to the expected snow, I’m going to cancel morning classes.

I’ll open up for 11am on.

STRONG

Warm-up

Pull Apart (Band)

20 reps. Slow and controlled.

STRENGTH

Bench Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

METCON-BURN

CONNECTIVITY

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

0:60 HOLD

CONNECTIVITY

Handstand Holds

0:60 HOLD

Metcon

ALTERNATING EMOM FOR 18 MINUTES

5 POWER SNATCH 95/65

10 BOX JUMPS

add weight (5-women/10-men) pounds each round

if you fail on the power snatch, switch to power cleans and keep adding weight

MONDAY 3.13.2017

By: 0

STRONG

Warm-up

100 Double Unders for Time

CONNECTIVITY

Hollow Body Holds

4 X 0:45/0:15

STRENGTH

Back Squat

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

AMRAP X 95%

METCON-BURN

CONNECTIVITY

Ring Rows

3 sets of 15 reps

Hold top position or 3 count.

Rest 1 minute between sets.

Metcon

17 minute AMRAP

1 ROPE CLIMB

10 BURPEES

20 KB SNATCH 24/16

30 DOUBLE UNDERS

SUNDAY 3.12.2017

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Warm-up

Tabata Push Ups

Warm-up

Tabata Air Squats

Weightlifting

Snatch from Hi Hang Vertical

Take 5 minutes to warm up to 65% of 1RM FULL SQUAT Snatch

Then EMOM for 7 rounds

Perform 3 Full Squat Snatches from Hi Hang Vertical

Do not cycle the barbell. Full 3 second pause with each rep.

Weightlifting

High-Hang Clean

Take 5 minutes to warm up to 75% of 1RM FULL SQUAT Clean

Then EMOM for 7 rounds

Perform 3 Full Squat Cleans from Hi Hang Vertical

Do not cycle the barbell. Full 3 second pause with each rep.

Metcon

100 Double Unders

20 Over the Bar Burpees

10 Power Snatch 95/65

15 Over the Bar Burpees

10 Power Snatch 95/65

10 Over the Bar Burpees

10 Power Snatch 95/65

100 Double Unders

SATURDAY 3.11.2017

By: 0

Warm-up

Agility Ladder Drills
 
Warm-up
Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

5 X through with empty bar
Warm-up
Clean and Jerk Warm Up
5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances
Weightlifting
Last Man Standing (Power Clean Version)
Men start out with 95#
Complete 1 Power Clean and
add 10# every 0:30 seconds
until the last man is left standingWomen start out with 65#
Complete 1 Power Clean and
add 5# every 0:30 seconds
until the last woman is left standing
Metcon
Rowing Murph
For Time:
2000m Row
100 Pull-ups
200 Push-ups
300 Air Squats
2000m RowYou and your partner will complete 1/2 of the row and reps each.
Only 1 partner works at a time.
You cannot begin the pull ups until both complete the row and you CANNOT go out of order.
ALL the pull ups need to be done prior to moving onto push ups and ALL of the push ups need to be completed before moving onto the Squats.

FRIDAY 3.10.2017

By: 0

STRONG

Warm-up

100 Double Unders for Time

Warm-up

Ring Push Up

3 sets of 10 ring push ups

Set 1- Regular Push Ups

Set 2- Push Ups with overhead reach

Set 3- Push Ups with archer reach

STRENGTH

Shoulder Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

STRENGTH

Overhead Tricep Extension

3 Sets of 10 reps of Tricep Extensions with KB as heavy as possible

METCON-BURN

17.3 is done ONLY IF YOU ARE SIGNED UP AND COMPETING IN THE OPEN.

If not signed up and competing you will be doing the MetCon

CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

Metcon (Time)
20 time cap to complete

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches 95/65

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches 115/75

Then, 3 rounds  of:
8 chest-to-bar pull-ups
4 squat snatches 135/85

Then, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches 155/95

 

The System Works. Do You?

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Over the years I have trained thousands of people. Martial Arts, one on one training, small group, kettlebell and CrossFit.

I’ve watched amazing results happen.

I’ve also seen people fail to achieve their goals.

Notice I said that I’ve seen people, not systems, fail.

There is a distinction to be made here.

The SYSTEMS have not failed to yield the results.

Think about this for a moment.

If it isn’t the system, the methodology, the training, the coach or the gym that has failed, then what has it been?

Personal accountability. Honesty. Integrity.

Are YOU doing what you are supposed to be doing?

If you went to Harvard and didn’t get an education because you didn’t pay attention in lectures and didn’t study, whose fault is it?

If you go to the gym and don’t apply yourself, lie to yourself when you say you’ve pushed yourself hard and eat and drink whatever you want, then whose fault is it?

If you leave Harvard and go to Columbia and do the same thing, you’ll get the same results.

Leave the gym you currently train at and join another and do the same thing….you’ll get the same results, or lack thereof.

It’s easier to blame the university, the professors, or the gym, training and the coach than it is to take responsibility for your failures.

It is much harder to take that long hard look in the mirror and be honest with yourself.

So, now the harder questions.

 

Are you willing to do what it takes to get the results you want?

Are you willing to change your diet and eating habits?

Are you willing to stop drinking more than you should?

Are you willing to push yourself a bit harder?

 

It is up to you to follow through.

The systems have been proven to work.

Now it is your turn to do the work as well.

 

WEDNESDAY 3.8.2017

By: 0

STRONG

WARM UP

500 m row at warm up pace

MOBILITY

Barbell Ankle Stretch

0:60 hold

Warm-up

Sotts Complex

Power Snatch

OHS down

Sotts Press on Bottom

OHS up

5 Rounds of the Sotts Complex. Increase weight if you can do so maintaining perfect form.

Weightlifting

3 Position Snatch

5 Minutes to warm up to 80% of 1RM Snatch.

Either power or squat is acceptable.

Then, EMOM for 7 rounds complete 3 position snatch;

Floor

Above Knee

Hi Hang Vertical

METCON-BURN

CONNECTIVITY

5 Rounds of:

0:30 ME Ab Mat Sit Ups

0:30 Plank Hold

Metcon

14:00 to complete:

100 Double Unders

20 Snatches 95/65

100 Double Unders

20 Snatches 105/70

100 Double Unders

20 Snatches 115/75

10 Double Unders

AMRAP Snatches 135/95

Score is number of Snatches completed in last round

MONDAY 3.6.2017

By: 0

STRONG

Warm-up

Bring Sally Up, Bring Sally Down (Squat) (AMRAP – Reps)

Tempo back squats to the “Bring Sally Up” Song [“Flower” by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up)

A total of 30 up/down reps are possible. Do not let go of the bar until the song ends.

STRENGTH

Back Squat

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

STRENGTH

Glute Ham Raises on GHD

If you have time during class, perform 3 sets of 8 reps of Glute Ham raises on the GHD. If not, get them done after class.

METCON-BURN

CONNECTIVITY

4 Rounds of:

0:30 Shoot Throughs

0:30 Battling Ropes Double Wave

0:30 Dips on Horns

0:30 Rest

Metcon

Heavy Tempo “Randy”

75 Power Snatch @ 95/65#

Every 0:05 on the 0:05

SUNDAY 3.5.2017

By: 0

Warm-up

Obstacle Course Warm Up

P-Bar Walk on hands

1 Lap Farmers carry 24/16 KB

5 D-Ball Over the shoulders

10 Sledgehammer hits

Cycle through this 2X

 

 

CONNECTIVITY

8 Rounds of:

0:20 L-Sit

0:10 Rest

0:20 Hollow Hold

0:10 Rest

 

 

Weightlifting

Alternating Snatch/Box Jump EMOM

16 Minute Alternating EMOM

5 Hang Power Snatches 115/85

10 Box Jumps 24/20″

 

Metcon

6 Minute AMRAP

8 HSPU

50 DU

Rest 1 Minute

 

Then:

6 Minute AMRAP

10 Power Cleans

10 Push Jerks

135/95

SATURDAY 3.4.2017

By: 0

WARM UP
CONNECTIVITY
Ab Mat Sit Ups
Partnered with med ball
50 total
WEIGHTLIFTING
Clean and Jerk
15 Minutes to build to a max Clean and Jerk

Then with 80% of 1RM

3 Position Clean and Jerk
EMOM for 5 Rounds:
Clean from floor
+ Clean from above knees
+ Clean from Hi Hang Vertical
+ Push Jerk
METCON
Partner WOD:

WOD 1:

In teams of two:
12:00 of work

1:00 to complete:

3 Burpees
5 KB Swings (32/24)
Row remainder of the minute

Alternating every minute on the minute

Rest 2 minutes before WOD #2

WOD 2:

5:00 AMRAP

Alternate each round between partners

1 Power Clean (95/65)
2 Front Squats
3 Push Press

Rest 1 minute between WOD 2 and 3

WOD #3

ME Row for 1 minute each

Score is total points accrued based on the HR system