Saturday 5.10.14

9am: CrossFit Class

Teams of 2 complete the following

4x Run, Stop sign and back, w/med ball

Then 3 Rounds of:

40 Wall Balls
30 Toes 2 Bar
20 Power Cleans, 135#/95#

10am: OLY/STR

There will be only be time to complete either OLY or STR today (due to swimming 101). Please pick one and do work!

Warm-up:

10min foam roll or mobility

OLY:

1) Establish a 1RM Snatch (15min time limit, no more then 3 heavy attempts)

2) Establish a 1RM Clean and Jerk (15min time limit, no more then 3 heavy attempts)

STR*:

1a) 8×2 Speed Box Squat, @ 60%
1b) 8×100′ Prowler Push, light and quick
2) Incline Bench Press, 3×10
*Slight increase in weights from last week

Friday 5.9.14

Last day for Swimming 101 sign-up!!!

Click here for registration page.

Strength (Week 1):

1) Bench Press @ 65%x5, 75%x5, 85%x5+
Warm-up with 40%x5, 50%x5, 60%x3. 
The last set at 85% is for max reps. 

2a) Strict Pull-up, 3×ME
If you can’t do strict pull-ups, you will do 3×5 negatives. Negative= chin starts over bar, lower yourself to the dead hang position as slow as possible (aim for a 5 count), bands can be used if needed.

2b) Straight Bar Curl, 3×10-20reps

Conditioning:

“Tailpipe”

3 Rounds

P1: 250m Row
P2: Kettle Bell Hold (each hand) in rack position, 24kg/16kg

Partner 1 will start with the row while P2 is holding 2 kettle bells in the front rack position. Once P1 has completed the 250m row the partners may switch, P2: Row, P1: Hold…….This will constitute 1 round, repeat this process for a total of 3 rounds. Score =total time.

Thursday 5.8.14

The deadline for the Corner Post Meat order for the month of May is midnight today (Thursday). The drop off time has changed as well, it will be the following Wednesday (May 14th) from 4:45pm-5:15pm.

Click here to place you order.

Sign-up now for Swimming 101, Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Strength (Week 1):

1) Back Squat @ 65%x5, 75%x5, 85%x5+
Warm-up with 40%x5, 50%x5, 60%x3. 
The last set at 85% is for max reps. 

2a) Barbell Weighted Lunge, 3×20

2b) KB Romanian Dead Lift, 3×15

Conditioning:

12min Progression

Ball Slam (or Plate 2 Overhead)
Goblet Squat
Burpee

Do 1 Ball Slam, 1 Goblet Squat and 1 Burpee. Then 2/2/2, 3/3/3 and so on till the 12min time limit is up. Score is total reps.

Wednesday 5.7.14

The Corner Post Meat order for the month of May is this Thursday at midnight. The drop off time has changed as well, it will be the following Wednesday (May 14th) from 4:45pm-5:15pm.

Click here to place you order.

Sign-up now for Swimming 101, Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Skill:

Hang Squat Snatch

Strength:

Work-up to a heavy 3RM Hang Squat Snatch, 15min time limit.

Conditioning:

4x (30/30) Row
4x (30/30) Suicide
4x (30/30) Man Maker

Treat each effort as a sprint!

Score will be total Calories, number of Suicides and total reps of Man Makers. Suicides will be continuous, meaning you will not go back to the starting line after the 30sec interval, you will continue with where you left off.

Core:

1a) V-ups, 3×20
1b) L-sit, 3xMax Effort

Tuesday 5.6.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Strength (Week 1):

We will be starting an 8 week strength cycle, leading up to a testing week the first week of July. The key to this 8 weeks is to start well under your 1RM for the Big 4 lifts (Dead Lift, Shoulder Press, Squat and Bench). If you have a 1RM established, use 85% of that for your TM (Training Max). You will then base your percentages off of that number, not your actual 1RM. If you don’t know your maxes, go off of perceived exertion and make the last set count.  

1) Shoulder Press @ 65%x5, 75%x5, 85%x5+
Warm-up with 40%x5, 50%x5, 60%x3. 
The last set at 85% is for max reps. Make it count!

2a) Dips (Matador, Rings or Bench), 3×10-20reps

2b) One Arm KB or DB Row, 3×10-20reps
To be done off of a 20″ box, no knee on box

Conditioning:

4 Rounds

:30sec DB or KB Snatch, AHAP (Round 1/3 Right Hand, 2/4 Left)
:90sec Box Jumps, 24″/20″, step off each rep
2:00min Rest

Score will be total reps complete for all 4 rounds

Monday 5.5.14

Sign-up now for Swimming 101, with Certified USA Swim Coach Nick Barta. Saturday May 10th, 11:30am-1:30pm at Carmody Rec Center.

Click here for registration page.

Strength (Week 1):

We will be starting an 8 week strength cycle, leading up to a testing week the first week of July. The key to this 8 weeks is to start well under your 1RM for the Big 4 lifts (Dead Lift, Shoulder Press, Squat and Bench). If you have a 1RM established, use 85% of that for your TM (Training Max). You will then base your percentages off of that number, not your actual 1RM. If you don’t know your maxes, go off of perceived exertion and make the last set count.  

1) Dead Lift @ 65%x5, 75%x5, 85%x5+
Warm-up with 40%x5, 50%x5, 60%x3.
The last set at 85% is for max reps. Make it count!

2) Bulgarian Split Squats, 3×10
If you did them on 4.21.14, you may add weight, Kettle Bell or Dumbbell in each hand. If you’re new to the movement, bodyweight only.

Conditioning:

AMRAP 10min

21 Kettle Bell Swings
100′ Burpee Broad Jump

Score will be total rounds completed and total BBJ’s.

Core:

5 Rounds

20/10

Hollow
Arch
Plank

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