5-1-15

5-1-15

Practice Day

Metcon (Time)

3 rounds for time:
20 C2B (scale: Jumping chest to Bar)
30 WBs
40 Push-ups (scale - incline)
*rest 3 min between sets

4-30-15

4-30-15
Practice Day

A: Muscle Snatch (3x3x3x3x3)
No re-bend in the knees. Ground to overhead.

B: Metcon (No Measure)
Then
Finish w/: Tabata: plank with forward lean and pointed toes
2 min p/side couch stretch
2 min p/side lay on lax into teres minor (arm pit)

4-29-15

4-29-15

Practice Day

A: Metcon (Time)

Row 3k then;

B: Metcon (No Measure)

FLEXIBILITY:
Test ea/ Side Split
2 min Hamstring Floss
2 min Super Couch Stretch p/side
Hold ea/ Side Split 2 min

ham floss:
https://youtu.be/OqmB1VhqZCM

Nutrition Fact:
The digestive system contains over 70% of our immunity and what we know as our "immune system." Healthy, balanced, rich and nutrient dense foods can help boost the immune system. Where the opposite type of foods do not serve to maintain a strong immunity.

4-28-15

4-28-15
Event Day
10 min KB Jerk Sets (AMRAP - Reps)
In 10 minutes:

Max single or double KB Jerk Reps
 - athlete chooses weight
 - if single, arms can be switched as often as athlete wants
 - strategize whether you want to continue at a particular pace or treat the 10 minutes as an EMOM to ensure rest
-score is total number of reps
-make sure to mark weight of kb and if single or double in notes

4-27-15

4-27-15
Practice Day

A: Metcon (Time)
At 0:00- 8:00
3 Rounds:
12 Thrusters (95/65#)
6 MUs (scale: 6 MU on low rings using bands)

rest 7 min*
B: Metcon (Time)
at 15:00:
3 Rounds:
12 Burpee Box Jump 20"
6 squat clean (135/95)

4-17-15

4-17-15

Event Day

A: The Queen (AMRAP - Rounds and Reps)

AMRAP-30
5 HSPU
10 Pistols
15 Pull Ups
200m row

Full Body Prep - 30 min #1 (AMRAP - Rounds and Reps)

30 Min AMRAP
30 Sec Goblet Squat Hold with KB
10 Mobility Ring Rows
Pull up Hang w/close and/or supinated grip (no more than 1 minute)
10 Primal Pull Throughs w/Push up
10 Single Leg KB RDL (same weight used for goblet)

4-16-15

4-16-15

KB/Monostructural Day

A: Farmer Double KB Mile (Time)

Complete 1 Mile holding a kettlebell in each hand as a farmer's carry
-Each time you rest,  perform 10 Single arm RKBS
-Choose your own weight

***: Metcon (Not For Time)

Festivus Athletes:
Choice of same WOD w/Minimal weight
or
Run a mile not for time and use remaining time to mobilize any joints and/or tissues requiring extra attention

4-18-15

4-18-15

Festivus Day - No Classes Today/Gym Closed
Come to CrossFit Lat 39 @ 54 GM Access Road, Mburg to cheer on your fellow Extreme CrossFitters!

4-15-15

4-15-15
Practice Day

A: Back Squat Points of Performance (Coach Led up to Approx 75-80%)
-Hands close to shoulders
-Break bar across back
-3 steps back
-Tight and breathe before descent
-Chest high
-Knees out
-Push ground away driving up

B: Back Squat (1x1x1x1x1x1x1)
Woeking up to a 1 RM

4-14-15

4-14-15
Practice Day

A: Hang Clean (Skill work of fast dropping into hole)

B: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 Minutes
7 Power Clean (115/75)
7 T2B (scale: hold onto thick PVC behind vertical rig and perform horizontal T2B)
7 DU (scale: high single jumps)