Workout of the Day: Monday, 10.20.14

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 3 minutes
10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 t’s w/10 sec hold, 10 i’s w/10 sec hold, 30ft lateral goblet squat

STRENGTH:

This is the last week of intensity before we deload next week leading up to the Total. We are still using the same training numbers from the past two weeks. For Strict Press, we added five pounds to 90% of our training max. For Deadlift and Squat, added ten pounds. 

The last set at 95% you have the option of doing a max rep set. You may stop at 1 rep or keep going if you feel like you have more in the tank. Please be diligent about using spotters during these max sets.

A. Back Squat
*Set 1 – 75% x 5 reps
*Set 2 – 85% x 3 reps
*Set 3 – 95% x Max Reps
Rest 3-5 minutes in between sets

CONDITIONING:

10 Minute Amrap
10 Pull Ups
15 Wall Ball
30 Double Unders

Workout of the Day: Sunday, 10.19.14

This week will be the first Sunday of many leading up to the Stache Showdown (November 22nd, 2014) which will include Strongman movements within the programming. Those interested in competing in the Stache Showdown we are highly recommending signing up for the Strongman Accelerate starting tomorrow. For more information please email record@crossfitcc.com.  Stay tuned to Facebook and the blog for event details regarding the Stache Showdown!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed, pigeon stretch x 60 seconds/side
3 Rounds: 20 jumping jacks, 15 air squats, 10 alternating reverse lunges

STRENGTH:

A. Build to a heavy 30ft Farmer’s Carry in 15 minutes

CONDITIONING:

In teams of 2,

15 Minute Amrap
400m Sandbag Run *goal is 50% of bw or more
12 Reverse Lunges holding sandbag
5 Burpee Box Jump w/step down (30/24″)

Notes
*Both partners must complete the run together with one person carrying the sandbag. You can hand off the sandbag at any point in time.
**One person working at a time during the reverse lunges and burpee box jumps. The sandbag can be resting during the burpee box jumps

Workout of the Day: Saturday, 10.18.14

 

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Coach Basa (56kg) at the LBC Developmental Meet

COMPETITOR TEAM PRACTICE:

SKILL: 

A1. Weighted Alternating Pistols x 8-10 reps X 3 sets, Rest as needed
A2. Handstand Walk x 30-50ft x 3 sets, Rest as needed
A3. Skin the Cats x 5 reps x 3 sets, Rest as needed
(perform as slowly and controlled as possible)

STRENGTH: 

A. Weighted Chest to Bar Pull Up – 2RM

CONDITIONING: 

In teams of 2 complete,

“Team Helen”
6 Rounds for time
400m Run
21 KB Swings (24/16kg)
12 Pull Ups

Notes
*Partner 1 completes a full round then Partner 2 completes a full round. You will continue in this fashion until each partner has completed 3 rounds of the triplet

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball/foam roll as needed 3 minutes, Gastroc/soleus stretch x 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side

2 Rounds: 15 Air Squats, 12 Glute Bridges, 9 Cat & Camel, 6, Birddog w/2 second hold, 3 Yoga Push Ups

CONDITIONING:

In teams of 2, both partners will complete each station for three rounds
60 second amrap KB Swings (24/16kg)
-Rest 60 seconds-
60 second amrap Push Ups
-Rest 60 seconds-
60 second amrap Box Jump Up and Over (24/20″)
-Rest 60 seconds-
60 second amrap Burpees
-Rest 60 seconds-
60 second amrap Sit Ups
-Rest 60 seconds-
Notes
Partner 1 works for the entire 60 seconds then rests while Partner 2 works for the next 60 seconds. When Partner 2 is resting, Partner 1 is working on the next movement. This will continue until both partners have completed all five stations for three total rounds.

Workout of the Day: Friday, 10.17.14

The 2014 Hookgrip Classic pictures are posted to the Liberty Barbell Club FB Page. Check them out here!

Coaches Erin and Perrin share their coaching certification program testimonials on the OPEX blog!

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WORKOUT OF THE DAY:

MOVEMENT PREP: KB mash adductors 1 minute/leg, 1 minute Banded Lat Stretch, 60ft Bottoms Up KB Waiters Walk, 30ft over the fence/under the fence, 30ft lateral lunge, 60ft Bottoms Up KB Waiters Walk

STRENGTH:

A1. Back Rack or DB Reverse Lunge x 4/leg, rest 15 sec bt. legs,  x 3 sets, Rest 60 seconds
A2. DB Bent Over Row x 6/side x 3 sets, Rest 60 seconds
B. Turkish Get Up x 4 tough reps per arm *alternating each rep

CONDITIONING:

2 Rounds
5 minute amrap
3 DB Burpees
5 Alternating No Push Up Renegade Row (5/ arm)
7 DB Thrusters
Rest 2 minutes

Notes
*DB Burpee starts with your heels under your hips, full standing position. Kick your feet back and assume the bottom position of a push up with your hands gripping the dumbbells.  Push up out of the bottom position and bring your feet back under your hips and jump up with the dumbbells still in your hands
**There is no RX weight. Athletes must choose the same weight for all 3 movements

SQUATTING:

A. Front Squat @ 30X1 3.2.1.3.2.1. Rest 3-4 minutes
B1. Good Morning @ 31×1 x 5 reps x 3 sets, Rest 60 seconds
B2. FLR (Front Leaning Raise) x 45 seconds accumulated x 3 sets, Rest 2 minutes

Workout of the Day: Thursday, 10.16.14

Its time to vote for Member of the Month again! Look out for the coaches asking you to fill out ballots all day today in classes, and if you don’t make it in but still want to vote, email Jordan at info@crossfitcc.com with your pick. Member of the Month wins a free month of membership, and universal accolades. So…its worth it. Who impressed YOU this September?10623324_943151485700600_581590099343522528_o

 

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball pecs x 10 passes/arm + 60 second pec stretch, lax ball upper trap in glute bridge x 10 passes/arm, 10 cat & camel, 10 birddog, 30ft crab walk + 10 glute brides, 30ft bear crawl + 10 scap push ups

STRENGTH:

A1. RDL to Below Knee x 5 reps @ 23×1 x 3 sets, Rest 30 seconds
A2. EROM + Isometric Dip @ 44xx x 3 reps x 3 sets, Rest 30 seconds
A3. Hollow Rock x 30 seconds x 3 sets, Rest 60 seconds
*EROM = extreme range of motion. If you cannot execute the eccentric and isometric portion of the dip as prescribed (4 seconds controlled down + 4 sec hold in the bottom) please scale either using a band, the matador bar or high boxes

CONDITIONING:

3 Rounds
Amrap Bodyweight Bench Press
40 second row @ max effort
Rest 3 minutes

*if you cannot press your bwt then drop to a tough %

OR

Recharge Benchmark Retest
Midtown Mile or 7 minutes of Burpees for time

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