http://rehobothcrossfit.com/2010/08/19/globo-gym-vs-crossfit-gym/

Fight Gone Bad!!!

3 rounds for reps; rest 1 min b/w rounds

1 minute at each station

Wall Ball

Sumo Dead Lift High Pull, 75/55

Box Jump, 20"

Push Press

Row, Cal

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5 day/week

Strength-

Front Squat- 5 x 3; every other minute

Metcon-

21-15-9

Pull Ups

Burpees

Sit Ups

Performance

Training:

AM

A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min

(weight by feel - perfect MS w max elbow height before turnover, no elbow drop, max hip and knee extension before arms engage; sn bal, punch elbows and hit perfect shoulder blade position)

B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec

(% of higher max (snatch or power snatch))

C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min

(2 sec hold top of each press; 2 sec hold in bottom of each OHS; focus on complete scapular retraction and upward rotation, head through, bar over back of neck; relax hands, let wrists settle in)

PM

7 sets:

Row 90 sec @ 95%

Rest 10 sec

35 double unders

rest 2 min

Testing tomorrow

Grayson dominating the rope climb at the garage games!

5 day/week

10 sets

A1. Pull Ups- weighted x 3; rest 10 sec

A2. Ring dips- weighted x 3; rest 2 min

Performance

A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets

(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean pull; 3 x 5 reps; rest 90 sec

(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)

D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

Double tomorrow for performance

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5 day/week

4 sets of tabata lunge jumps

rest

5 sets

10 wall ball

60 sec high knee jump rope

rest 90 sec

Performance

AM
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

PM
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

post loads, notes and times to comments

Rest day tomorrow for performance

Lauren laughing during the final WOD at "Survival of the Fittest" b/c she's killing it! Won her heat! Great Job Lauren!!

5 day/ week

Pull Ups strict- 5 x 5; rest 90 sec

+

5 sets

20 box jumps

20 push ups

3 day/week

Pullups- 3 x amrap; rest as needed

+

5 sets

30 sec push press

30 sec sumo dead lift high pull

30 sec rest

Performance

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets

(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

C. Snatch pull; 3 x 5 reps; rest 90 sec

(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)

D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Double tomorrow for performance

Strength

Dead Lift @ 55% x 3 x 10; on the minute for 10 minutes

Press- 5 x 5; rest 90 sec

Metcon

Annie

50-40-30-20-10

Double Unders

Sit Ups

3 day/week WOD

21-15-9

DB Squat Clean

Pull Ups

*Start and finish with Row 500m or Run 400m (one at the start the other at the end)

Angela getting some air!

Tabata Squats, 95#'s

rest 1 min

5 min amrap of 5 unbroken pull ups

rest 1 min

75 Box Jumps, HIGH!!

Kettle Bells, Box Jumps, Double Unders!

Paleo-

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

30 Box Jumps

Run 400m

30 Push Ups

Run 400m

Dead Lift Strength Work

+

1 min each; rest 2 min and repeat

Pull Ups

Push Ups

Sit Ups

Squats

Dead Lift

Madison swings the 44# KB... 35 was RX'd!!

5timers

Front Squat @ 32X0; 3 x 3

+

10 min amrap

6 hang squat clean

12 pull ups

24 double unders

Sorry for the lack of post this week. Been extremely busy. Will get better

Today's WOD's

5timers

5 rounds

Run 400m

15 KBS

10 Ring Push Ups

3timers

5 rounds

50 Jump Rope

10 DB Thrusters

10 Pull Ups

Papa Bear...

2 wod's today

Both strength-

Thrusters- 5 x 3; every other minute

Unlimited clients-

15 sec on/45 sec off x 5 cycles

thrusters

weighted pull ups

burpees

(ex. 15 sec thrusters, rest 45 sec, 15 sec pullups, rest 45 sec, 15 sec burpees 45 sec rest, repeat)

3x/week clients-

Cindy

20 min amrap

5 pull ups

10 push ups

15 squats