Thursday, June 29 Gym Open @ 6:15am

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The Kaizen principle is clearly at work in Taro, our good friend!

PREPARATION:

2 rounds of:

  • Row 20 Calories
  • 10 Good Mornings
  • 10 One Legged Deadlift with DBs

STRENGTH:

Deadlifts as follows:

  • Set 1 – 6 reps @ 60%
  • Set 2 – 5 reps @ 70%
  • Set 3 – 4 reps @ 75%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 2 reps @ 85%
  • Set 6 – Max reps @ 75%

REST 2 minutes between sets

Met-Con WOD:

AS YOU FEEL, complete the following:

  • 50 Calorie Row, 25 DB Incline Bench Press (you may use a bar for the sets)
  • 40 Calorie Row, 20 DB Decline Bench Press
  • 30 Calorie Row, 15 DB Incline Bench Press
  • 20 Calorie Row, 10 DB Decline Bench Press
  • 10 Calorie Row, 5 DB Incline Bench Press
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Wednesday, June 28 Gym Open @ 6:15am

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Best seat in the house!

PREPARATION:

  • Row 300m
  • 5 reps of Complex: Hang Power Clean +Power Clean + Hang Squat Clean + Squat Clean @ 65/35

STRENGTH:

  • 1 set of 5 reps of Hang Power Cleans @ 60%
  • 1 set of 4 reps of Hang Power Cleans @ 65%
  • 1 set of 4 reps of Power Cleans @ 70%
  • 1 set of 3 reps of Power Cleans @ 75%
  • 1 set of 3 reps of Hang Squat Cleans @ 80%
  • 1 set of 2 reps of Hang Squat Cleans @ 85%
  • 1 set of 1 rep of Squat Cleans @ 90%
  • 1 set of 1 rep of Squat Cleans @ 90% +

Met-Con WOD:

  • 500m/400m Row

then, 3 Rounds of:

  • 10 DB Push Press 
  • 10 DB Push Ups

REST 2 Mins

400m/320m Row

then, 3 Rounds of:

  • 8 Power Cleans @ 135/95
  • 8 Lateral Bar Hops

REST 2 mins

300m/240m Row

then, 3 Rounds of:

  • 6 Toes to Bar
  • 6 Burpees
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Tuesday, June 27 Gym Open @ 6:15am

  • school will be open; doors will be open; alarm will be off – come ahead in and get to work
  • I will be back by 6:40ish from Ottawa

https://journal.crossfit.com/article/cfj-contest-submission-strength-in-community

PREPARATION:

  • Row 250m
  • 10 Hang Power Snatches with bar
  • Row 200m
  • 8 Power Snatches with bar

STRENGTH:

E2MO2M, for 4 minutes (2 sets):

  • 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 60-65% of 1-RM Snatch

E2MO2M, for 6 minutes (3 sets):

  • 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 70-75% of 1-RM Snatch

E2MO2M, for 6 minutes (3 sets):

  • 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 80-85% of 1-RM Snatch

Met-Con WOD:

PART A>

4 rounds of the following:

in 90 seconds:

  • Row 250m/200m
  • Max Pull Ups in time remaining

REST 3:00 between each round

PART B>

complete one of the following:

  • Tabata Ski Erg (20 seconds on, 10 seconds off for 8 rounds)

OR…

  • Tabata Airdyne

 

 

 

 

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Monday, June 26 Gym Open @ 5:15pm

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PREPARATION:

  • Run 2 laps
  • 10 Strict Shoulder Press with bar
  • 8 Push Press with bar
  • 6 Push Jerk with bar

STRENGTH:

E2MO2M, complete the following:

  • 1 set of 5 reps of Strict Shoulder Press
  • 1 set of 4 reps of Strict Shoulder Press
  • 1 set of 3 reps of Strict Shoulder Press
  • 1 set of 8 reps of Front Squat with weight on bar
  • 1 set of 5 reps of Push Press
  • 1 set of 4 reps of Push Press
  • 1 set of 3 reps of Push Press
  • 1 set of 6 reps of Back Squat with weight on bar
  • 1 set of 3 Push Jerk (or Split Jerk)
  • 1 set of 2 Push Jerk (or ^)
  • 1 set of 1 Push Jerk (or ^)
  • 1 set of 4 reps of Back Squat with weight on bar

Heavier each set according to feel and form

Met-Con WOD:

PART A> with a partner “You go, I go Primer”

2 rounds of:

  • 20 Sit Ups
  • 20 Air Squats
  • 20 KB Swings
  • 20/15 Push Ups

REST 5 minutes

PART B> Monday Night Chipper

With a partner, complete the following (split reps up however you wish):

  • 50 Wall Balls 
  • 50 Deadlifts @ 155/105 
  • 40 DB Snatches
  • 40 Back Squats @ 135/95
  • 30 Calorie Row/Ski/Airdyne
  • 30 Bench Press @ 135/75 
  • 20 Burpee Box Jumps
  • 20  Hang Power Cleans @ 135/95
  • 10 Handstand Push Ups
  • 10 Clean and Jerks @ 135/95

 

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Friday, June 23 Gym Open @ 6:15am

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PREPARATION:

  • Row 400/320m
  • 20 reps of Rubber Band Shoulder Pull-aparts (attached to rig)
  • 1 set of 10 reps of Incline Barbell Press @ 50%
  • 1 set of 8 reps of Barbell Press with @ 55%
  • 1 set of 6 reps of Decline Press @ 60%

STRENGTH:

Bench Press as follows:

  • take 20 minutes to establish a current 1 rep Max for today

Met-Con WOD:

For time:

  • Row 500/400m
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

REST as long as it took to complete, and then:

  • Row 400/320m
  • 32 Air Squats
  • 24 Sit Ups
  • 16 Push Ups
  • 8 Pull Ups
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Thursday, June 22 Gym Open @ 6:15am

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PREPARATION:

10-8-6-4-2 reps of:

  • Wall Balls 
  • Suitcase Deadlifts

STRENGTH:

Deadlifts as follows:

  • in 25 minutes, build to a heavy 1 rep Max for today

Met-Con WOD:

Every 5 minutes, for 20 minutes:

  • 30 second Handstand Hold (Or Hold weight above head)
  • 10 Fractioned* Deadlifts @ 225/135 (or 55% of your Max)
  • 4 Explosive Box Jumps
  • Run 2 laps or Row 250m or Airdyne 18/12 Calories
  • REST remainder of 5 minutes
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Wednesday, June 21 Gym Open @ 6:15am

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PREPARATION:

  • Row for 50 Pulls
  • try out the Reverse Hyper (Louie)
  • 10 Push Press with bar
  • 8 Power Cleans with bar

STRENGTH:

We are doing an extra long set of Strength today

E2MO2M, for 6 minutes (3 sets):

  • 5 reps of Behind the Neck Press in Split

E2MO2M, for 6 minutes (3 sets):

  • 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk

E2MO2M, for 6 minutes (3 sets):

  • 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1-RM Clean & Jerk

E2MO2M, for 6 minutes (3 sets):

  • 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75-80% of 1-RM Clean & Jerk

Met-Con WOD:

In teams of 2, complete:

  • 300/240 Calories on Rower
  • Every 2 minutes complete: 2 Handstand Push Ups (Partner 1); 1 Turkish Get Up with bar )Partner 2) – switch each round
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