Wednesday 8.16.17

Wednesday 8.16.17

It’s an outside kind of day. Head down to the “start” section of the trail. Do your work there in the grass (off the trail where the turnoff is) and then run to the “100” marker in white and back for your 200m. Being outside is a good thing! Conditioning Teams of 2 AMRAP 25 20 DB Thrusters (35, 20) 40 Burpees 60 Air Squats 400m run (split up to 200m apeice) Midline 3 rounds 1:00 on/ :30 off of plank holds on your...
Tuesday 8.15.17

Tuesday 8.15.17

Weightlifting A. Back Squat 60% for 10 reps 70×2 60%x8 75×2 60×6 80×2 Backing off the percentages a bit this week. The 1 RM is coming soon! Conditioning B. For time 40 wall balls (20, 14) 20 power snatches (95, 65) 7 Bar muscle ups 20 power snatches 40 wall balls Extra Pull up work If you have some extra time and want to work on the kip here are a few progressions you can add into a warmup or pre/post workout. Complete 4-6 sets of SOLID POSITIONING kips. Go to the height that you can manage while maintain the identical position of the athlete shown. @colinpgeraghty demonstrates the worlds most beautiful building Kipping drill. Not everyone is at the same level of strength when it comes to pull-ups. However, we can continue to work on proficiency, positions and timing in Kipping pull-ups by practicing a variation that matches your strength and skill level. One common error I see are people attempting to pull too high when practicing Kipping pull-ups. Because they lack strength they aren't able to push away at the top of the pull-up back into a hollow position. This results in the athlete falling straight back down, losing their hollow position and bottoming out their shoulder joint forcefully. If you haven't tried 1/4 or 1/2 pull Kipping pull-ups then give it a shot or use it with appropriate clients. This way we keep working towards ideal technique without wrecking shoulders. @powermonkeyfitness #kipping #crossfit #physicaltherapy A post shared by Daniel Pope (@fitnesspainfree) on Aug 12, 2017 at 7:49am...
Monday 8.14.17

Monday 8.14.17

Weightlifting A. Power Clean+Front Squat+Push Jerk – Use 4 sets to build to a heavy complex After you finish strip down some weight and go right into… B. Push Press – 3×8, building Conditioning 4 sets In 2 min 10 Shouler To Overhead (135, 95) Max cals Assault bike rest 4 min between sets Fitness: 10 DB STO (45, 30) Set yourself up on a mat for the STO so you don’t drop the weights directly on the concrete floor. Rx today is the assault bike (black bike). You can sub in airdyne work or rowing work (I know we only have 2 AB…). The goal today is to go from challenging weight shoulder to overhead, work on quick transitions so you can go as hard as you can on the bike or rower. There is 2x rest built in so work hard on those...
Friday 8.11.17

Friday 8.11.17

Weightlifting A. Back Squat 2@ 75% 2@80% 2@85% 1@90% 1@92.5% 1@95% Conditioning B. Amanda 9-7-5 Muscle-ups Snatch, 135#/95# These are full snatches Scale with 18-14-10 Ring Dips, Snatch (115, 80) Fitness: 18-14-10 Pull ups, 9-7-5 Power snatches (95, 65) Midline C. 8 rounds :40 on/ :20 off plank holds one...
Thursday 8.10.17

Thursday 8.10.17

Weightlifting A. Overhead Squat – 4×4, building B. Behind the Neck Push Press – 4×4, building Conditioning C. Regainers 5 RFT 400m run 21 KBs (53, 35)
Wednesday 8.9.17

Wednesday 8.9.17

REMINDER!! There is no Saturday class as we have the Hula Hustle 5K. Sign up here Strength Perform 3 sets of each, supersetting them A1. One armed DB Bench Press – 8/arm A2. Single leg deadlift – 8/side A3. Farmer’s Carry – 100′ (farthest yellow pole to closest and back) Conditioning B. AMRAP 11 20 Deadlift (185, 135) 20 wall balls (20, 14) 20 Hand release push ups Fitness: 20 Deadlift (135, 95), 20 wall balls (20, 10), 12 HR push...