Tuesday October 8

Warm Up

Group Dynamic

Skill

Movement Demo

Pistol Practice

Metcon

5 rnds:

5 Muscle-ups or 10 Pull-ups

10 Shoulder to Overhead (135/95)

200 m Run

1 min rest b/t rnds

Monday October 7 "Deadlift 5"

Barbells for Boobs is a non-profit organization that provides funding to breast centers globally as a "last resort" resource for thousands who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does SAVE LIVES. 

For every $80 donated, one mammogram will be donated and will possibly save a life. 

If you would like to donate click on the following link Barbell For Boobs.

The Workout:
Helen MEETS Grace 

A TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of:

400 meter run (both partners run together)
21 kettlebell swings (Rx 53/35#)
12 pull-ups.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

The sign up sheet for Barbell For Boobs is located in the gym.  Please feel free to bring anyone (whether a member or not) as your teammate.

Warm Up

Coaches Choice

Skill

Deadlift (5@55,5@65,5@75,5+@85)

Metcon

4 rnds:

6 Deadlifts (225/155)

12 Ring Dips

40 Double Unders

Saturday October 5 "Squat Clean 5+"

Warm Up

Coaches Choice

Skill

Squat Clean (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups

Metcon

Tabata

Sprints

Push-ups

*alternate b/t running and push-ups

Score it total distance and total reps

Friday October 4

Warm Up

Coaches Choice

Movement Prep

Skill

400 m Run TT

Metcon

7 rnds:

3 Power Snatch

5 Clean & Jerk

9 Deadlift

15 Sit-up

Rx- 135/95

Thursday October 3 "Press 5+"

Barbells for Boobs is a non-profit organization that provides funding to breast centers globally as a "last resort" resource for thousands who do not qualify for government funding or other charitable resources in the detection of breast cancer. Funding for screenings and diagnostic procedures is not only a necessity, but really does SAVE LIVES. 

For every $80 donated, one mammogram will be donated and will possibly save a life. 

If you would like to donate click on the following link Barbell For Boobs.

The Workout:
Helen MEETS Grace 

A TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.

HELEN consists of THREE rounds of:

400 meter run (both partners run together)
21 kettlebell swings (Rx 53/35#)
12 pull-ups.

Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.

The sign up sheet for Barbell For Boobs is located in the gym.  Please feel free to bring anyone (whether a member or not) as your teammate.

Warm Up

Coaches Choice

Movement Prep

Skill

Shoulder Press (5@45,5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,5,5,5,5+)

*add weight, if necessary

Metcon

AMRAP 8

30 Double Unders

20 KB Swings (55/35)

10 Push Press (75/55)

Wednesday October 2

Warm Up

Group Dynamic

Skill

Clean Progression (use 55% max)

0-1 min - 5 Clean Pulls

1-2 min - 5 Hang Power Clean

2-3 min - 5 Hang Squat Clean

3-4 min - 5 Power Clean

4-5 min - 5 Squat Clean

Metcon

5 rnds:

5 Power Cleans (205/145)

10 Box Jumps (30/24)

15 Pull-ups

1 min rest b/t rnds

Tuesday October 1 "Back Squat 5+"

Wendler 5/3/1

After several weeks of testing 1 rep maxes we will begin the Wendler 5/3/1 strength programming again.  If you haven't already filled out a yellow card with your maxes on it, please do so, ASAP, so we can print you out a chart for your weight percentages.  Again, the focus is for all of us to get stronger.  After practicing and coaching CrossFit methodology for over 3 years I am convinced the most successful athletes are those who come to the table with strength and power.

We will perform 2 cycles of 8 different lifts.  During the cycles we will do the following phases:

Phase 1 – 4 to 5 sets of 5 reps

Phase 2 – 4 to 5 sets of 3 reps

Phase 3 – 4 to 5 sets of 5,3,2,1,1 reps

            Everyone has a percentage chart in their books and there are extra on top of the filing cabinet.  These need to be utilized (unless we already printed you out a chart).  Athletes will work off 90% of their 1 Rep Max (found over the last few weeks).  So if your 1RM for Bench Press is 300 pounds, you would use 270 as the base number for calculations (since that is 90%).  It may seem confusing at first, but once we get in the flow it is very easy.  So my Phase 1 Bench Press (1 RM of 300) would look like this:

            Set 1 – 5 reps @ 55% of 270 = 150

            Set 2 – 5 reps @ 65% of 270 = 175

            Set 3 – 5 reps @ 75% of 270 = 205

            Set 4 – 5 reps @ 85% of 270 = 230

            If you do not have a max lift, we will do our best to help find them.  When in doubt, go lighter than you think.  The program is progressive and they will build strength no matter what the weight starts at.  

Warm Up

Coaches Choice

Wendler explanation

Skill

Back Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Weighted Push-ups (10,10,10,10)

Metcon

21-15-9

Front Squat (135/95)

Wallballs