Workout of the Day: Tuesday, 10.28.14

Andy Bolton Speed Deadlifts

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Emma Jane is ready for the Total

WORKOUT OF THE DAY:

MOVEMENT PREP: Banded hamstring stretching + lax ball to trap/shoulders for 5 minutes, 30ft Reverse SL RDL, 30ft Lateral Lunge + OH Reach,  10 cat & camel,  10 alternating glute brides, 60 second HS Hold

STRENGTH:

A. Speed Deadlift – 90% of 1RM + 10lb
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 5 reps
*Set 3 – 60% x 5 reps
**For those with good mobility can scale up to a 2″ deficit.
Rest 2-3 minutes

B. Strict Press – 90% of 1RM + 5lb
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 5 reps
*Set 3 – 60% x 5 reps
Rest 2- 3 minutes
*Athletes should be working on mobility during the rest period. Specifically stretching the pecs and triceps, calves and feet.

CONDITIONING:

12 Minute Amrap
400m Run
15 Russian KB Swings (32/24kg)
10 Ring Dips

Workout of the Day: Monday, 10.27.14

Today marks the beginning of peak week! This Friday we will be conducting  the Total  during all classes to test new maxes for Squat, Deadlift and Press. Make sure to select the “Seminars” tab on Mindbody and reserve your heat time!

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Congratulations to Erin and Arrus!

WORKOUT OF THE DAY:

Deload week. The emphasis this week will be placed on bar speed and grooving the same movement patterns you utilize on your heavy working sets for lifts. “Treat the light sets like they’re heavy so that the heavy sets feel light.” We are still using the same training numbers from the past three weeks. For Strict Press, we added five pounds to 90% of our training max. For Deadlift and Squat, we added ten pounds. 

MOVEMENT PREP:  Foam roll quads and lats for 3 minutes
10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 60ft Bottoms Up KB Waiters Walk + 5 Bottoms Up KB Press/side , 10 Alternating Dead Bugs

STRENGTH:

A1. Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 5 reps
*Set 3 – 60% x 5 reps
Rest 60 seconds
A2. Strict Pull Up @ 5XX1 tempo x 5-7 reps x 3 sets, Rest  1-2 minutes

CONDITIONING: 

In teams of 2, with partners alternating complete rounds

15 Minute Amrap
4 C2B Pull Ups
5 Front Squats (135/95lb) *from the floor
6 Box Jumps w/step down (24/20″)

Workout of the Day: Sunday, 10.26.14

Registration for the 2014 Stache Showdown is open!  Find a partner, and sign up!

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Record and Tim test some workouts at the Stache Showdown location

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed for 3 minutes, One-Arm Doorway Pec Stretch x 60 sec/side,  Wrist/forearm stretch x 60 seconds/side, 10 birddog, 10 cat & camel, 10 leg swings fwd/back/side, 30ft SL Deadlift

STRENGTH: 

A. Atlas Stone to Shoulder – Work up to a moderately heavy single in 10 minutes

CONDITIONING:

20 Minute Clock – At the top of every 5 minutes complete the following as a 4 minute amrap
30ft Atlas Stone Carry
20 Second Ring Dip Support Hold
10 Double Overhand Axle Bar Deadlift
5 Plank Walk Outs

Notes
*Athlete will resume where they left off each round. Score = Total rounds + reps at 20 minutes
**No RX weight on the stone carry or DL’s. Athletes should be able to hit 10 unbroken reps at chosen weight

Workout of the Day: Saturday, 10.25.14

Happy Wedding Day Erin and Arrus!!!

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Read: “Collegiate Nationals, A Review.”

Watch: Another Typical Wednesday Night Class

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball/stretch for 5 minutes, 400m group run, 30ft Toy Solider, 30ft Spiderman Lunge, 30ft Inchworm, 30ft Duck Walk

CONDITIONING:

In teams of 2, with each partner executing the below in different orders

Partner 1
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball (20/14lb)
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Russian Med Ball Twists (20/14lb)

Partner 2
Tabata Wall Ball (20/14lb)
Rest 60 seconds
Tabata Row for Calories
Rest 60 seconds
Tabata Russian Med Ball Twists (20/14lb)
Rest 60 seconds
Tabata Burpees

Notes
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement. 
**Round 1 P1 will start on row while P2 will start on Wall Ball at the same time. Then they will swap for the 2nd round of “Tabata.” Round 3, P1 will start on Burpees and P2 will start on Med Ball Twists and swap for Round 4.
***Score = Combined lowest scores of each Tabata round I.E. If P1’s lowest row score was 15 and P2’s lowest row score was 16 then their total combined lowest score = 31. You will make the same calculation for every Tabata.

Workout of the Day: Friday, 10.24.14

In case you didn’t know, our fearless leader and founder of CrossFit Center City, and the patriarch of CFCC are getting married TOMORROW. On behalf of the CFCC community past and present, we wish you both a lifetime of health, happiness and gainz!

Members, please check Mindbody for a slightly truncated schedule this weekend due to the coaching staff attending the nuptials.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball any tight spots for 2-3 minutes, Lax ball calves 1 minute/side, 30ft Spiderman Lunge + OH Reach, 30ft over the fence/under the fence, 30ft Lateral Lunge, 30ft Crab Walk Forward

STRENGTH:

A1. Weighted Step Ups x 6-8 reps/leg (20/16″), x 3 sets, Rest 60 seconds
A2. Ring Rows x 8-10 reps @ 2111, x 3 sets, Rest 60 seconds
A3. Side Plank x 30 seconds/side, x 3 sets, Rest 60 seconds

CONDITIONING:

3 Rounds
60ft SA Front Rack DB Walking Lunges (45/20lb)
10 Alternating DB Power Snatch (45/20lb)
30 Sit Ups

Notes
*60ft SA Front Rack DB Lunge = 30ft R arm, 30ft L arm

FINISHER: Time Permitting

Work on mobility, foam roll, stretch, etc. If you need some ideas make sure to take advantage of the MobilityWod and Functional Movement Systems posters hanging in the hallway.

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