Monthly Archives: September 2013

Tuesday, October 1, 2013

WARM UP PVC Mob Row 500m 2 Sets 10 Empty BB Push Press 10 Empty BB Good Mornings DIANE PREP: Review HSPU position/kipping (Perform 2-3 sets of 5 b/t deadlift sets) Deadlift warm-up sets: 4 sets of 5 reps – … Continue reading

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Monday, September 30, 2013

WARM UP PVC Mob Jog 400m 3 Rounds: 10 Air Squats 10 Arm Circles 10 KB SDHP STRENGTH Back Squat 10-2-10-2-10-2 Fitness: Light on the 10s and heavier on 2s Performance: Light on the 10s and heavier on 2s Competition: … Continue reading

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Sunday, September 29, 2013

THE BOX IS CLOSED TODAY. WE ARE HOSTING THE USAW LEVEL 1 OLYMPIC LIFTING SEMINAR. HAVE A GREAT WEEKEND!

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Saturday, September 28, 2013

THE BOX IS CLOSED TODAY. WE ARE HOSTING THE USAW LEVEL 1 OLYMPIC LIFTING SEMINAR. HAVE A GREAT WEEKEND!      

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Friday, September 27, 2013

    THE BOX IS CLOSED SATURDAY AND SUNDAY. WE HAVE THE HONOR OF HOSTING THE U.S.A. WEIGHTLIFTING LEVEL 1 OLYMPIC LIFTING COACH SEMINAR. WARM UP PVC Mob 200m run 2:00 bottom squat hold 20 air squats 20 push ups … Continue reading

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Thursday, September 26, 2013

WARM UP PVC Mob row 250m to jog 200m 3 rounds: 5 burpees 10 box jumps 20 arm circles OLY Power Snatches 3-3-3-2-2 Fitness: Lightweight, focus on form Performance: Moderate weight Competition: Heavy, go up each set METCON 3 RFT: … Continue reading

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Wednesday, September 25, 2013

WARM UP PVC MOB 400m jog 2 rounds 10 Spealler rolls (left, right, center) 10 double pump burpees 10 empty bb good mornings SKILL Jump Rope/Double Unders Clinic Fitness: Review skill / attempt single, double, single, double cadence. Performance: Review … Continue reading

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Tuesday, September 24, 2013

WARM UP PVC Mob Row 400m @ 70% effort 20 Michael Phelps arm crosses 20 slam balls 20 slam ball sit ups OLY Power Cleans 3-3-3-2-2 Fitness: Lightweight, focus on form Performance: Moderate weight Competition: Heavy, go up each set … Continue reading

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Monday, September 23, 2013

WARM UP PVC MOB 200m Jog 2 rounds: 10 jumping squats – 3 second bottom hold 10 lightweight kb swings – 3 second hold at top Mobility: 2:00 pigeon stretch hold (each side) STRENGTH OH Squats 3-3-3-3-3 Fitness: Lightweight, focus … Continue reading

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Sunday, September 22, 2013

11:00am = yoga for CrossFit 12:00 noon – 2:00pm = Open Gym

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