Workout of the Day: Sunday, 6.28.15.

Thank You

Thank you to all of our sponsors, volunteers, judges, athletes and spectators who helped make The Great American Strongman Competition a success! We could not do it without ALL of you and we truly appreciate the support. Special thanks to Coaches Record, Tim and Chris for putting in a ton of work over the past few months to plan and organize a great competition for all of the athletes. Congratulations to all of the winners and we look forward to the next one!

For the final results and sponsors, check out the event FB page. There was one mix up in the podium finishes. Congrats Todd Weschler and sorry you didn’t get your picture! Stayed tuned to the CFCC FB page and Instagram for more videos and photos from yesterday’s event!

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Reminder: There will only be one class today @ 9am with Coach Erin. Sign up on Mindbody!

WORKOUT OF THE DAY:

MOVEMENT PREP: Mobility as needed for 5 minutes
30ft Spiderman Step + OH Reach, 30ft Bear Crawl, 30ft Crab Walk forward, 30ft inchworm

CONDITIONING:

In teams of two,
20 minute amrap
50 Med-ball Squat Clean (20/14#)
25 Pull-Ups while partner holds med-ball above head
25 Partner Med-ball Sit ups

-During the cleans, one partner works while the other rests. During the pull-ups one partner works while the other holds the ball above their head. The partner sit ups will alternate reps

Workout of the Day: Saturday, 6.27.15.

The Great American Strongman Competition

All spectators are encouraged to come watch some of the strongest athletes in the area throw down in the streets of Philadelphia! For more information including after party details, raffles, heat lists and sponsors, please stay tuned to the FB event page.


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There will be no formal classes held today in lieu of the GASC.

Home Workout

Warm Up: 10 minute easy run
+
30 Minute Clock
1 minute amrap
100m run
20 air squats
amrap burpees
-Rest 2 minutes-

Workout of the Day: Friday, 6.26.15.

#EATWITHAPURPOSE Podcast Episode #4 is up!

The Great American Strongman Competition

There will be no formal classes held tomorrow in lieu of the GASC. There will be an “at home” workout posted for members. All spectators are encouraged to come watch some of the strongest athletes in the area throwdown in the streets of Philadelphia!
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Best of luck to all members of LBC’s Strongman contingency, Liberty Strength Society, competing tomorrow in the Great American Strongman Competition!

WORKOUT OF THE DAY:

MOVEMENT PREP:  Foam roll t-spine and quads 3 minutes, quadruped rotation extension rotation drill x 8 reps, Tabata Goblet Bottom Hold Squats – 20 sec hold in bottom, 10 sec rest x 3 sets
2 Rounds: 10 PVC Pass Through, 10 Wall Facing OHS, 10 Scap Pull Ups

STRENGTH:

A. EMOM x 4 sets
Snatch from floor + pause @ knee (1+1)
-If you are limited in the OHS position, you may power snatch. 
-There are no %’s prescribed, but generally you should be operating between 70-85%
B1. Back Squat x 8 reps @ 65% x 3 sets, Rest 30 seconds
B2. DB Bent Over Row x 5 reps/side x 3 sets, Rest 30 seconds
B3. Tempo Pull Up x 21X2 x 3-5 reps x 3 sets, Rest 60 seconds

CONDITIONING:

3 Rounds
15 Thrusters (95/65#)
15 Burpees

GYMNASTICS:

MOVEMENT PREP: Theraband work,  Body Tighteners x 10 sec on/10 sec off x 6

STRENGTH/SKILL:

A1. HS Hold x 1 minute x 3 sets, Rest 60 seconds
A2. Ring Row x 10 reps x 3 sets, Rest 60 seconds
-feet elevated if you can

B1. False Grip Ring Hang x 20-30 seconds
-if you cannot do this bearing your full bodyweight you will modify to toes
B2. Tempo Dip x 3 reps x 3 sets, Rest 60 seconds
-the goal is 10 sec decent and 10 sec pause in bottom. It can be broken up into a cluster if needed. Tempo will be modified for each athlete 

C. Ring Plank Hold (FLR) x 300 seconds accumulated

INTRO-TO-OLY:

Friday Intro To Oly’s will always be repeat/make-up sessions for anyone that missed Mon, Tues, or, Thursday.

Workout of the Day: Thursday, 6.25.15.

The Great American Strongman Competition

Come support our CrossFit Center City/Liberty Barbell Club/Liberty Strength Society athletes this Saturday! The festivities begin at 9am on Juniper Street between Chestnut and Sansom. In addition to the competition, we will hosting games and raffling off prizes throughout the day for spectators. Keep up with all of the details on the event FB page here!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Banded hamstring stretch 1 min/side, wall quad/spiderman 1 min/side (w/hip distraction – optional)
2-3 Rounds: 2 TGU/arm (light), Kip Swing x 10 reps, Hollow Rock x 10, Arch Up (Superman) x 10

STRENGTH/CONDITIONING:

A. Every 45 seconds x 8 sets
Deadlift x 3 reps @ 65% of DL

B. EMOM x 14 Minutes
Minute 1 –  Hang Power Clean x 3 reps @70-75% of PC
Minute 2 –  T2B x 7-9 reps

C. EMOM x 10 minutes
Minute 1 –  Burpee or Squat Thrust x 8-10 reps (max 20 seconds)
Minute 2 – 20 second Row Sprint for max calories @ 100%

-Board Score: ST (HPC), COND (Total Calories)

INTRO-TO-OLY:

MOVEMENT PREP: 3 minutes to softbal lats & pecs

A. Push press + Push jerk + Split jerk- For as long as possible, every 60 seconds, perform: (1+1+1)
Start at/around 60% of 1RM PP, continue to increase weight with each minute until you fail the push press, then eliminate that movement. Continue to increase in weight for the Push Jerk + Split Jerk, once you fail the Push Jerk, move to just the Split Jerk. Once you fail the Split Jerk, EMOM is done- 15 minute cap unless Coach otherwise specifies.

B. Snatch Grip Deadlifts – 3 sets of 5 at 85-95% 1RM Snatch.

C. 2-3 rounds, based on time:

7 Plate Sit-Ups (legs are long, athlete starts laying on their back with the plate to their chest, must complete the sit up while simulatenously pressing the plate overhead to acheive a “head through” position)
8 bird dogs on a physio ball (arms on floor, span of knees to ankles are elevated on the ball)
20-30 second single arm dead hang

Workout of the Day: Wednesday, 6.24.15.

The Great American Strongman Competition

Come support our CrossFit Center City/Liberty Barbell Club/Liberty Strength Society athletes this Saturday! The festivities begin at 9am on Juniper Street between Chestnut and Sansom. In addition to the competition, we will hosting games and raffling off prizes throughout the day for spectators. Keep up with all of the details on the event FB page here!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball glutes and hip flexors 3 minutes, banded pec stretch x 30 sec/side
2-3 Rds: Single arm OH KB Walking lunge x 30ft (L arm forward, R arm backward), 10 glute bridges w/ 2 sec hold, HS Hold x 30 seconds

STRENGTH:

A1. Back Rack Reverse Lunge Step x 5/leg x 3 sets, Rest 30 seconds between legs
A2. Ring Dip Support Hold x 15 seconds x 3 sets, Rest 30 seconds
A3. Ball Slams AFAP (20/14#) x 3, Rest 90 seconds

CONDITIONING:

Every 5 minutes x 20 minutes (4 sets)
10 Kipping HSPU or 10 Push Ups
60 second amrap Air Squats
400m run @ 90% effort

-HSPU should be done in 1-2 sets. 1 abmat max or scale to push ups
-Board Score: ST(Lunge), COND(Fastest and Slowest Round)

GYMNASTICS:

MOVEMENT PREP: Mash lat/serratus 1 min/side, lying pec stretch 1 min/side, tricep mash 1 min/side (partner or on own)
2 Rds: 10 belt tighteners, 10 t’s w/10 sec hold on last rep, 10 i’s w/10 sec hold on last rep

STRENGTH/SKILL:

A1. Kipping Pull Up x 10 reps x 3 sets, Res 60 seconds

A2. L-Sit Hold on P-Bars x 15-25 seconds x 3 sets, Rest 60 seconds

B1. Strict HSPU x 10 reps x 3 sets, Rest 60 seconds
-use the appropriate scale (box, downward facing dog, etc)

B2. V-Ups x 25 reps x 3 sets, Rest 60 seconds

C1. Shoulder Touches x 7 reps/side x 3 sets, Rest 60 seconds
-if you cannot do the touch under control, do shoulder shifts 

C2. Strict T2B x 10 reps x 3 sets, Rest 60 seconds
-use partner to help spot by placing hand on back to make sure the body returns to still position after completion of each rep
-bring legs up as high as possible on each rep

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