Monthly Archives: August 2014

Monday, September 1 Gym Open @ 5:15 pm

  http://www.maxwellsc.com/blog.cfm?blogID=125 even though it is a holiday, the gym will be open try to get in a little earlier if possible no “STRENGTH” session tonight as we are doing BASELINE (the Deadlifts will suffice…) “CrossFit Baseline”  500m Row 40 … Continue reading

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Tuesday, August 26 Gym open @ 6:40 am

  STRENGTH: 2 reps of Rack Jerks EMOM for 10 minutes Met-Con WOD: “Double Grace” 2 rounds of: 30 reps of Clean and Jerk @135 (or scale)

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Monday, August 25 Gym Open @ 5:20 pm

STRENGTH: 5,5,3,3,2,1 reps of Bench Press 3 sets of 8 one arm Dumbbell Rows Met-Con WOD: The weight needs to be scaled properly to allow full depth on squat and then a jump that leaves the ground (of course) 5 … Continue reading

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Friday, August 22 Gym Open @ 6:20 am

STRENGTH: Deadlifts from deficit Snatch Met-Con WOD: 10 minute AMRAP of: 30 Double Unders 15 Power Snatch @ 65 Finisher: row 1km

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Thursday, August 21 Gym Open @ 6:20 am

STRENGTH: Hang Power Cleans 3 reps EMOM for 8 minutes increase load each round Met-Con WOD: 5 Bear Complexes and then 5 KB Swings 4 Bear Complexes and then 10 KB Swings 3 Bear Complexes and then 15 KB Swings … Continue reading

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Wednesday, August 20 Gym will be open @ 6:30 am

the gym will be open at 6:30 ish:)

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Monday, August 18 Gym open @ 5:20 pm

“Long breaks in training ruin physical fitness and athletic performance. De-adaptation inevitably takes place. De training occurs. After a prolonged period if inactivity, an athlete has to start from a decreased level of physical fitness….as in mountaineering, if you want … Continue reading

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