Monday 6.26.17

Monday 6.26.17

For those that care, we are entering week three of our current cycle. The goal over this next cycle (summer months) is to build a baseline strength (if you noticed the high rep back squats, last week’s EMOM 18 of DB OH lunges, 10 DB bench press) and building heavy efforts at the C&J and snatch with the plan of test our 1 RM clean and jerk and 1 RM snatch at the end of the cycle. On the conditioning side, we are working on gymnastic baselines (e.g. strict pull up work, ring dips) and a well rounded base (long and short workouts) to understand our current capacity. We will be working in 4 week mini-cycles with the 5th week a bit of a chance to give our bodies a bit of a break. Weightlifting A. Hang Clean – 3×3 B. Front Squat – 3×3 C. Split Jerk – 3×3 Goal today with the 3 sets: All should be challenging. I’d rather not see sets be 135, 185, 225. Instead think more 215, 220, 225 (the weights are just to give you an idea of jumps I’d be looking for not required weights for your lifts) Conditioning C. 3 RFT 20/16 cal row 6 HSPU 200m run A FEW OF OUR ATHLETES ARE DOING THE BACKYAHD GAMES COMPETITION IN JULY (I believe there is still time to sign up if you are interested!!!). If you want, you can join in with them on these workout for today. All are teams of 2 WODs A. “Shooting Gallery” AMRAP 9 6 nerf darts to 9′ away target: In Remaining Time 10...

Weekend RUN!

Not sure if you have heard about this yet: Our First Annual Hula Hustle 5K and Menehune Mile run is just about 2 months away. You have PLENTY of time to prepare for it. The workouts posted here will continue to prepare you for the race AS WELL AS help you with your aerobic capacity for your CrossFit workout. The weather is great for a run! 400M Run, 200M Recovery Jog (12 Rounds for time) Run sets of 400M Run with a 200M recovery jog. Set the 400M pace such that you can maintain the same pace within +/- 3-5 seconds on each for each...

Saturday 6.24.17

Teams of 2 Complete 4 rounds for time Four different movements (oh which will they be??) – none of which will be double unders…but one may require jumping (for those needing some direction). See you...
Friday 6.23.17

Friday 6.23.17

Strength Conditioning A. EMOM 18 (6 sets of each) A1. 12 bar hops + 7 Power cleans (115, 80) A2. 12 DB OH walking Lunges (your choice in weight) A3. DB Bench Press x10 This is designed for strength conditioning, meaning there will be some fatigue but I also don’t want you going over the minute markers (so choose weights accordingly).  Condintiong B. AMRAP 5 5 front squats (115, 80) 5 Shoulder to overhead 5 Chest to bar pull ups Cash Out C. Weighted Plank 3×1:00...
Thursday 6.22.17

Thursday 6.22.17

Strength A. 4 sets A1. ME strict pull ups rest :30 A2. Back squat x8, rest 1:30 (build with each set) One set is: do as many strict pull ups that you can, then rest :30, then perform 8 back squats, rest 1:30. For A1, count your biggest number that you complete over the 4 sets. Scaled options: perform AMRAP horizontal ring rows or 3 negatives Conditioning B. AMRAP 8 15 burpee box jumps (24, 20) 15 power snatch (75, 55) Fitness: 12 burpee box step ups, 15 power snatch (65,...