•  Aug 10, 2014

081114 – Monday – Deadlift, Run, KB Swing, Pull-Up

Kendall K. holding position during the toughest part of the deadlift...

Kendall K. holding position during the toughest part of the deadlift…


CrossFit Class

Deadlift:
3 x 1 @ 90% of 1 RM

“Helen” (Compare to 112413, 050313)
3 Rounds For Time:
400 M Run
21 KB Swings (53/35)
12 Pull-Ups

Post Workout Mobility:
Hamstring Smashing w/single lacrosse ball (2 minutes per side)


Strength Class

Pause Back Squat:
2-2-1-1-1-1
*2 second pause at rock bottom

Bench Press:
3-3-2-1-1-1

Bent-Over Row:
5-5-5

Good-Mornings:
5-5-5


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
Run 1 Mile – complete 10 Air Squats every minute


Competition Class

Monday – 081114 – (15/28)

Post thoughts and results to “comments”.

 •  Aug 09, 2014

081014 – Sunday – Back Squat, Run, Pull-Up

Either Coach Tubbs is distracting Zack, or Zack knew exactly what he was doing...

Either Coach Tubbs is distracting Zack, or Zack knew exactly what he was doing…


CrossFit Class

Pre-Workout Mobility:
Banded Hip Grinder (2 minutes per side)

For Time:
50 Back Squats (135/93)
800 M Run
50 Pull-Ups
800 M Run
50 Back Squats (135/93)

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 •  Aug 08, 2014

080914 – Saturday – Push Press, Push-Up, Run

"Headband Bro, if I stare long enough you'll finish the rep"...

“Headband Bro, if I stare long enough you’ll finish the rep”…


CrossFit Class

Push Press:
2-2-2-2-2

5 Rounds For Time:
20 Push-Ups
200 M Sprint

Post-Workout Mobility:
Chest Smashing w/single lacrosse ball (2 minutes per side)


OLY Class

Snatch Balance:
Heavy Single

Snatch:
Heavy Single


Competition Class

Saturday – 080914 – (13/28)

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 •  Aug 07, 2014

080814 – Friday – Pull-Up, Box Jump

In the voice of Garth Algar, "I like to lay"...

In the voice of Garth Algar, “I like to lay”…


CrossFit Class

Pre-Workout Mobility:
Barbell Quickie (20 reps per side)

3 x 400 M Run
3 minutes rest between efforts

AMRAP 6-4-2 Minutes:
7 Pull-Ups
7 Box Jumps (24/20)

Rest 2 minutes between AMRAP efforts. This workout will be scored as a running total of the three AMRAP’s.


Competition Class

Friday – 080814 – (12/28)

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 •  Aug 06, 2014

080714 – Thursday – Weighted Chin-Up, Deadlift, Row

Ryan N. with a sneak attack on Mallory M. during warm-ups...

Ryan N. with a sneak attack on Mallory M. during warm-ups…


CrossFit Class

For Load:
Weighted Chin-Ups:
2-2-2-2-2

For Time:
5 Deadlifts (315/223)
500 M Row
5 Deadlifts
400 M Row
5 Deadlifts
300 M Row
5 Deadlifts
200 M Row
5 Deadlifts
100 M Row

Post-Workout Mobility:
Quad Smash (2 minutes per side)


Strength Class

Handstand Walk Practice:
5 Minutes

Strict Deficit HSPU:
7-7-7-7

Muscle-Ups:
5-5-5-5


Competition Class

Thursday – 080714 – (11/28)

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 •  Aug 05, 2014

080614 – Wednesday – Clean and Jerk, Grace

Mary W. pulling under the bar after hitting full extension...

Mary W. pulling under the bar after hitting full extension…


CrossFit Class

Clean and Jerk (touch and go):
2-2-2-2-2

“Grace” (Compare to 031613, 050313)
30 Reps For Time:
Clean and Jerk (135/93)

Post-Workout Mobility:
Side-Lying ER Shoulder Stability (50 reps per arm)


OLY Class

Clean from Power Position:
2-2-2

Jerk in Split:
2-2-2

Clean and Jerk:
2 x (2 + 2)
2 x (1 + 2)


Endurance Class

Warm-Up:
4 x 100 M Strides

Workout:
4 x Max Effort 400 M Run
3 Minutes rest b/w efforts

Cool-Down:
800 M Run


Competition Class

Wednesday – 080614 – (10/28)

Post thoughts and results to “comments”.

 •  Aug 04, 2014

080514 – Tuesday – Deadlift, HSPU, Diane

Ross "the Boss" in his office...

Ross “the Boss” in his office…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing (20 reps per side)

Deadlift:
2-2-2

“Diane” (Compare to 033114, 090114)
21-15-9 Reps For Time:
Deadlift (225/163)
HSPU


Strength Class

Front Squat:
3 x (2-1-1)

Press:
3 x (3-2-1)

Barbell Roll-Outs:
8-8-8


Competition Class

Tuesday – 080514 – (09/28)

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 •  Aug 03, 2014

080414 – Monday – Power Snatch, Isabel

Kurt F. and Mike N. getting some pre-workout mobility in...

Kurt F. and Mike N. getting some pre-workout mobility in…


CrossFit Class

Power Snatch (touch and go):
2-2-2-2-2

“Isabel” (Compare to 092413)
30 Reps For Time:
Power Snatch (135/93)

Post-Workout Mobility:
Lat Smashing w/Barbell (2 minutes per side)


OLY Class

Sots Press:
3-3-3-3

Snatch + Snatch Below Knee:
6 x (1 + 1)

Snatch Pull:
2-2-2-2


Endurance Class

Warm-Up:
Easy Mile

Each For Time:
10 x 200 M
1 Minute rest b/w efforts

Cool-Down:
Easy Mile


Competition Class

Monday – 080414 – (08/28)

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 •  Aug 02, 2014

080314 – Sunday – Run, Row, Sandbag Carry

Jake J.S. and Jake B. on a run in NE...

Jake J.S. and Jake B. on a run in NE…


CrossFit Class

For Time:
2 Mile Run
2000 M Row
800 M Sandbag Carry (AHAP)

Post-Workout Mobility:
Calf Smashing w/Lacrosse Ball

Post thoughts and results to “comments”.

 •  Aug 01, 2014

080214 – Saturday – Deadlift, Clean, Snatch, Pull-Up, Chest-to-Bar Pull-Up, Bar Muscle-Up

Rich Froning - 2014 Fittest Man on Earth, weird...

Rich Froning – 2014 Fittest Man on Earth, weird…


CrossFit Class

For Time:
“21-15-9 Complex”

8 Deadlifts (155/113)
7 Cleans (155/113)
6 Snatches (155/113)
8 Pull-Ups
7 Chest-To-Bar Pull-Ups
6 Bar Muscle-Ups

6 Deadlifts (155/113)
5 Cleans (155/113)
4 Snatches (155/113)
6 Pull-Ups
5 Chest-To-Bar Pull-Ups
4 Bar Muscle-Ups

4 Deadlifts (155/113)
3 Cleans (155/113)
2 Snatches (155/113)
4 Pull-Ups
3 Chest-To-Bar Pull-Ups
2 Bar Muscle-Ups

Each athlete will have one bar for deadlifts, cleans and snatches.

Post-Workout Mobility:
Lacrosse Ball Lumbar Smash (2 minutes per side)


OLY Class

Press in Split:
2-2-2-2

Clean from Power Position + Jerk:
3 x (1 + 2)
3 x (1 + 1)

Good Mornings:
5-5-5


Competition Class

Saturday – 080214 – (06/28)

Post thoughts and results to “comments”.