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Sunday, August 29, 2010

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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Friday, August 27, 2010


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

Thursday, August 26, 2010

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

Tuesday, August 24, 2010

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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

Monday, August 23, 2010

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

Thursday, August 19, 2010


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

Monday, August 16, 2010


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)

Wednesday, August 11, 2010


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!!


Tuesday, August 10, 2010

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

Monday, August 9, 2010


Dead Lift Strength Work
+
1 min each; rest 2 min and repeat
Pull Ups
Push Ups
Sit Ups
Squats
Dead Lift

Friday, August 6, 2010


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

Thursday, August 5, 2010

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

Monday, August 2, 2010

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