tag:blogger.com,1999:blog-66681991519647137962024-02-07T14:14:53.084-06:00Crossfit 27:17Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.comBlogger586125tag:blogger.com,1999:blog-6668199151964713796.post-74844588659491408572012-04-22T18:15:00.001-05:002012-04-22T18:15:33.525-05:004/23/12<!--[if gte mso 9]><xml>
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<!--StartFragment-->
<br />
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Monday- </div>
<div class="MsoNormal">
A. Over Head Squat @ 30X1- 15, 15, 15; rest 3 min</div>
<div class="MsoNormal">
+</div>
<div class="MsoNormal">
3 sets</div>
<div class="MsoNormal">
AMRAP Pull Ups</div>
<div class="MsoNormal">
Run 400m ALL OUT</div>
<div class="MsoNormal">
Rest 3 min</div>
<!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-30977498939716200952012-04-19T19:38:00.000-05:002012-04-19T19:39:31.675-05:00<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>25</o:Words> <o:characters>148</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>181</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Friday</p> <p class="MsoNormal">A. Press Cluster @ 22X0- 4.4 x 3; rest 3 min</p> <p class="MsoNormal">B. Free Standing HS Tech work- 10 min</p> <p class="MsoNormal">+</p> <p class="MsoNormal">3 sets; rest 3 min</p> <p class="MsoNormal">7 TnG Dead Lift @ 70% 1RM (same weight as last week)</p> <p class="MsoNormal">25 sec Air Dyne Sprint</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-49840704195008748842012-04-18T18:45:00.000-05:002012-04-18T18:46:06.167-05:004/19/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>7</o:Words> <o:characters>41</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>50</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Thursday</p> <p class="MsoNormal">7 min AMRAP</p> <p class="MsoNormal">10 thrusters, 75#</p> <p class="MsoNormal">5 Burpees</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-21095073092392487772012-04-17T21:40:00.001-05:002012-04-17T21:40:47.006-05:004/18/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>32</o:Words> <o:characters>187</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>229</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Wednesday</p> <p class="MsoNormal">A1. Strict Chin Ups @ 22X2; 3 x 3; rest 20 sec</p> <p class="MsoNormal">A2. Ring Dips @ 32X0; 3 x 4-6; rest 3 min</p> <p class="MsoNormal">B1. Kipping Pull Ups; 3 x amrap; rest 20 sec</p> <p class="MsoNormal">B2. Ring Push Ups; 3 x amrap; rest 3 min</p> <p class="MsoNormal">C.<span style="mso-spacerun: yes"> </span>100 sit ups for time abmat no anchor</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-60915646127120393662012-04-16T19:48:00.000-05:002012-04-16T19:49:03.714-05:004/17/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>33</o:Words> <o:characters>191</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>234</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Tuesday</p> <p class="MsoNormal">3 sets @ high consistent aerobic effort</p> <p class="MsoNormal">60 sec Row</p> <p class="MsoNormal">60 sec rest</p> <p class="MsoNormal">60 sec Box Jump, 30/24 step down</p> <p class="MsoNormal">60 sec rest</p> <p class="MsoNormal">60 sec (30 sec bear crawl, 30 sec walking<span style="mso-spacerun: yes"> </span>lunge</p> <p class="MsoNormal">60 sec rest</p> <span style="font-size:12.0pt;font-family:Cambria;mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font: minor-latin;mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi; mso-ansi-language:EN-US;mso-fareast-language:EN-US">60 sec KB Snatch, 26/35 alternating hands every 5 reps</span><!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-21992508385115456502012-04-10T19:21:00.001-05:002012-04-10T19:21:12.377-05:004/11/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>31</o:Words> <o:characters>177</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>217</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Wednesday</p> <p class="MsoNormal">6 sets @ high consistent aerobic effort</p> <p class="MsoNormal">30 sec wall ball</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec air dyne</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec Russian KBS, 70/53#</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec Box Jump, 30/24 step down</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec Row</p> <p class="MsoNormal">30 sec rest</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-56346827614378323212012-04-09T20:51:00.000-05:002012-04-09T20:52:02.848-05:004/10/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>31</o:Words> <o:characters>180</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>221</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Tuesday</p> <p class="MsoNormal">A1. Strict Chin Ups @ 22X2; 3 x 5; rest 20 sec</p> <p class="MsoNormal">A2. Ring Dips @ 32X0; 3 x 6-8; rest 3 min</p> <p class="MsoNormal">B1. Kipping Pull Ups; 3 x amrap; rest 20 sec</p> <p class="MsoNormal">B2. Ring Push Ups; 3 x amrap; rest 3 min</p> <p class="MsoNormal">C. GH Sit Ups- 3 x 25; rest 90 sec</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-59838331660067032992012-04-08T18:33:00.001-05:002012-04-08T18:33:51.672-05:004/9/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>23</o:Words> <o:characters>133</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>163</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Monday- </p> <p class="MsoNormal">A. Press- build to a tough single in 10 min (NOT a 1RM, NO FAILS)</p> <p class="MsoNormal">+</p> <p class="MsoNormal">Power Clean- build to 1RM in 8 min</p> <p class="MsoNormal">Rest 2 min</p> <p class="MsoNormal">Power Clean @ 90% 1RM, amrap in 8 min</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-25148514721439331102012-04-05T21:30:00.001-05:002012-04-05T21:30:16.971-05:004/6/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>9</o:Words> <o:characters>52</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>63</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Friday</p> <p class="MsoNormal">3 rounds for time</p> <p class="MsoNormal">Run 400m</p> <p class="MsoNormal">10 HSPU</p> <p class="MsoNormal">30 KB Swings, 53/35#</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-25302380428194326942012-04-04T20:44:00.001-05:002012-04-04T20:44:58.596-05:004/5/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>14</o:Words> <o:characters>85</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>104</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Thursday</p> <p class="MsoNormal">A. Back Squat @ 13X0; 5 x 5; rest 3 min</p> <p class="MsoNormal">B. Ring Dips-5 min AMRAP of set no larger than 5 reps</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-51161233307257453622012-04-03T20:56:00.000-05:002012-04-03T20:57:01.990-05:004/4/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>19</o:Words> <o:characters>109</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>133</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Wednesday</p> <p class="MsoNormal">A. Press- 5 x 2; rest 2 min- start light & build to 2RM (heavier than 3RM)</p> <p class="MsoNormal">+</p> <p class="MsoNormal">“Jackie”</p> <p class="MsoNormal">Row 1000m</p> <p class="MsoNormal">50 Thrusters</p> <p class="MsoNormal">30 Pull Ups</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-12728807372549023832012-04-02T20:18:00.000-05:002012-04-02T20:19:12.985-05:004/3/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>23</o:Words> <o:characters>135</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>165</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Tuesday</p> <p class="MsoNormal">5 sets</p> <p class="MsoNormal">30 sec wall ball</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec double unders</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec box jump</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec air dyne</p> <p class="MsoNormal">30 sec rest</p> <p class="MsoNormal">30 sec bear crawl</p> <p class="MsoNormal">30 sec rest</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-89395698023378790852012-04-01T21:46:00.001-05:002012-04-01T21:46:49.115-05:004/2/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>19</o:Words> <o:characters>110</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>135</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Monday</p> <p class="MsoNormal">A. Press @ 65%- 8 x 3; EMOM- FAST!</p> <p class="MsoNormal">B. Dead Lift @ 42X2; 5 x 5; rest 3 min</p> <p class="MsoNormal">C. GH Sit Ups- 70 total; break into at least 3 sets</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-66318533434934643652012-03-29T18:12:00.002-06:002012-03-29T18:13:08.881-06:003/30/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>14</o:Words> <o:characters>85</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>104</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Friday</p> <p class="MsoNormal">5 min Double Unders</p> <p class="MsoNormal">5 min Turkish Get Ups</p> <p class="MsoNormal">5 min Box Jumps, 20” Step down</p><p class="MsoNormal">5 min Turkish Get Ups</p><p class="MsoNormal">*Reminder about cookout! 6 o'clock bring a chair and a side item!</p><p class="MsoNormal">*No Class saturday!</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-42609684688710214332012-03-28T19:53:00.002-06:002012-03-28T19:56:24.161-06:003/29/12Thursday<p class="MsoNormal">A. Dead Lift @ 42X2; 5 x 5; rest 3 min</p> <span style="font-size:12.0pt;font-family:Cambria;mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font: minor-latin;mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi; mso-ansi-language:EN-US;mso-fareast-language:EN-US">B. GH Sit Ups- 60 total- break into 3 or more sets</span><!--EndFragment--> <div><span style="font-size:12.0pt;font-family:Cambria;mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font: minor-latin;mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi; mso-ansi-language:EN-US;mso-fareast-language:EN-US"><br /></span></div><div><span style="font-size:12.0pt;font-family:Cambria;mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font: minor-latin;mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi; mso-ansi-language:EN-US;mso-fareast-language:EN-US">*Friday night after class (@ 6:00) we will begin the cookout @ the gym! I will be providing burgers, please bring a side that you would like to eat. Bill is bringing his grill, if you want anything other than burgers, you can bring that to cook.</span></div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-70163494756321793242012-03-27T19:22:00.000-06:002012-03-27T19:23:26.432-06:003/28/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>14</o:Words> <o:characters>80</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>98</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Wednesday</p> <p class="MsoNormal">A. Press @ 60%- 9 x 3; EMOM- speed</p> <p class="MsoNormal">+</p> <p class="MsoNormal">10 min of Cindy</p> <p class="MsoNormal">5 Pull Ups</p> <p class="MsoNormal">10 Push Ups</p> <p class="MsoNormal">15 Squats</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-79923426483986717152012-03-26T18:51:00.000-06:002012-03-26T18:52:06.941-06:003/27/12<!--[if gte mso 9]><xml> <o:documentproperties> <o:template>Normal.dotm</o:Template> <o:revision>0</o:Revision> <o:totaltime>0</o:TotalTime> <o:pages>1</o:Pages> <o:words>8</o:Words> <o:characters>50</o:Characters> <o:company>Crossfit 27:17</o:Company> <o:lines>1</o:Lines> <o:paragraphs>1</o:Paragraphs> <o:characterswithspaces>61</o:CharactersWithSpaces> <o:version>12.256</o:Version> </o:DocumentProperties> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal">Tuesday</p> <p class="MsoNormal">3 rounds for time </p> <p class="MsoNormal">20 KBS, 70/53#</p><p class="MsoNormal">20 Box Jumps, 20”</p><p class="MsoNormal">*Get after it, no pacing!</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-84245515395097076212012-03-25T20:23:00.001-06:002012-03-25T20:23:30.003-06:003/26/12Monday<p class="MsoNormal">A. Press- 5 x 3; rest 2 min- start light & build to 3RM (heavier than 5RM)</p> <p class="MsoNormal">+</p> <p class="MsoNormal">5 rounds for total time</p> <p class="MsoNormal">AMRAP Ring Dips</p> <p class="MsoNormal">Run 400m</p> <p class="MsoNormal">Rest 60 sec</p> <!--EndFragment-->Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-25793815085388278412012-03-25T11:46:00.002-06:002012-03-25T11:53:08.253-06:00Online CoachingThe CrossFit Games 2012 will come to an end tonight after all the scores are turned it. Now is a turning point in your training program. Either you are getting ready to peak for regionals or you are beginning your off-season for 2013. If you did not do as well in this years Open as you had home you may considering getting a coach. <div><br /></div><div>I offer online program design for athletes of all caliber. Right now is THE BEST time to get with a coach and start your training for 2013. I have my OPT-CCP certification in Assessment and Program Design and can help you have a smart program that goes through different training phases to help you be the best you can be when the time matters. The best way to train for the CrossFit Games is NOT simply crushing your self with CF.com workouts every day or 3x a day. There must be a system to it, organization, a template. If you have any questions about the Personal Program design program that I offer please email me at: crossfit2717@gmail.com</div><div><br /></div><div>Everyone needs a coach, I have one myself, Michael FitzGerald has been writing my program since January and it was the best decision I've made for myself as an athlete. But don't wait till January. Start right now to begin building your base for the 2013 season.</div><div><br /></div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-6465036858352299962012-03-22T18:12:00.001-06:002012-03-22T18:13:43.812-06:003/23/12Friday<div>Open WOD 12.5</div><div>7 min AMRAP</div><div>3 Thrusters, 100/65#</div><div>3 CTB Pull Ups</div><div>6 Thrusters, 100/65#</div><div>6 CTB Pull Ups</div><div>9 Thrusters, 100/65#</div><div>9 CTB Pull Ups</div><div>-ascending by 3's as far as possible</div><div><br /></div><div>*compare to last year if you did it then!</div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-43856409559040002322012-03-21T20:04:00.002-06:002012-03-21T20:07:23.345-06:003/22/12Thursday<div>A. Press @ 55%- 9 x 3; EMOM</div><div>+</div><div>Row 250m @ 95%</div><div>rest 3 min</div><div>x 4</div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-88176156572621225922012-03-20T19:14:00.002-06:002012-03-20T19:20:06.858-06:003/21/12<div>Strength Work</div>Wednesday<div>A1. Back Squat @ 13X1; 5 x 5; 10 sec</div><div>A2. Ring Dips 22X2; 5 x amrap; 3 min</div><div>B. Back Extensions @ 4022; 3 x 15; 90 sec</div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-21341172952298385252012-03-19T18:28:00.002-06:002012-03-19T18:35:43.070-06:003/20/12Tuesday<div>For time:</div><div>50 Burpees, feet stay together (no step back or up)</div><div>100 Box Jumps, 24/20" step down</div><div>150 Double Unders (250 High Knees, 350 Singles)</div><div>+</div><div>Not for time:</div><div>50 GH Sit Ups broken into 3 or more sets</div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-61347348096957569942012-03-18T19:41:00.003-06:002012-03-18T19:41:58.972-06:003/19/12Monday<div>"Helen"</div><div>Run 400m</div><div>21 KB Swings, 53/35#</div><div>12 Pull Ups</div><div><br /></div><div>Rest 10 min</div><div><br /></div><div>Row 1k for time</div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0tag:blogger.com,1999:blog-6668199151964713796.post-85865837441214952112012-03-15T19:39:00.001-06:002012-03-15T19:40:37.306-06:003/15/12Open WOD 12.4<div><br /></div><div>12 min As many reps/rounds as possible</div><div>150 Wall Ball, 20#/14# ball to 10'/9' target</div><div>90 Double Unders</div><div>30 Muscle Ups</div><div><br /></div>Michaelhttp://www.blogger.com/profile/06003288163923429052noreply@blogger.com0