Blog Archive

Barbells 4 Boobs 2011

Please remember, Express is at 6:30pm going forward!

Workout of the Day
TESTING DAY – Please follow prescription and report scores.

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;
and then,
Two-Minute Work Capacity Test
Row for Max Meters in 2 minutes

Compare to 083011


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Workout of the Day
Five sets of:
Front Squat x 2-4 reps @ 30X1
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Reps
Rest 3 minutes;
and then,
Complete as many rounds and reps as possible in five minutes of:
15 Goblet Squats
30 Flutter Kicks
(every other leg kick equals 1 rep)

Optional Finisher – Turkish Get-ups x 3-5 reps each arm

Barbells 4 Boobs event Saturday at East Valley CrossFit

Athlete Check starts at Noon at EVCF, so we will be leaving CCF at noon if you want to caravan down there.   Plan on bringing food, drink, and a folding chair to sit in.  This is a great event, fun to participate in and to watch!  They have raffles, food, drinks, and merch available, so bring your cash.

EVCF’s address is:  3875 W Ray Rd Ste 1 • Chandler, AZ 85226

Map from the gym:


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 Workout of the Day
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 3 minutes;
and then,


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You too can run out of bar when you are dominating the Power CrossFit Class

Workout of the Day
Six sets of:
Against a 2 minute running clock, complete the following:
300m Run
Double-Unders x Max Reps
Rest 2 minutes between sets


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Workout of the Day
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes between sets and use that time to work on mobility;
and then,
Complete as many rounds and reps as possible in 6 minutes of:
155/105 lb. Power Clean x 5 reps
Burpee Pull-Up x 10 reps


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Kevin's mom Scherry sets a new PR in the Deadlift - 145#!!

Workout of the Day
Deadlift
- Set 1: x 5 reps
- Set 2: x 3 reps
- Set 3: x 1 reps
- Set 4: x 5 reps
- Set 5: x 3 reps
- Set 6: x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings;


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21 Oct 2011

Persistence

Workout of the Day
Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2-3 minutes between sets and use that time to work mobility;
and then,
Five rounds for time of:
Ring Push-Ups x 10 reps
Knees to Elbows x 15 reps


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Workout of the Day
Testing Make-Up Day
If you missed it yesterday, enjoy your “20-Minute Capacity Test”

If you tested yesterday, here is what is on tap for today . . .
Five sets of:

Romanian Deadlift x 6-8 reps @ 21X1
Rest 60 seconds
Double-Unders x Max Reps in 45 seconds
Rest 60 seconds;
and then,


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"The Hardest CrossFit workout I've ever done" - John after today's wod

Workout of the Day

“20-Minute Work Capacity Test”
(aka, “Sage at 20″)
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees


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Workout of the Day
Technique Day
Spend 15-20 minutes working on the Olympic Lifts, ex. Snatch for 10 minutes, C&J for 10 minutes.

Oly video

Then, spend 15-20 minutes completing 3-5 sets of 3-5 different gymnastics movements: pistols, handstand holds/walks, toe-to-bar, ring work, l-sits, kipping pull-ups, etc.

Optional Conditioning
Three sets of:
500 Meter Row
Rest 90 seconds

Optional Finisher – Three sets of 8-10 GHD situps

(FAIR WARNING . . . Tomorrow’s workout is going to be a benchmark 20m amrap, so get ready to go full bore!)


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