Archive for August, 2011

Thursday, September 1

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Bench Press 3@70%, 3@80%, 3+@90%

21-15-9

Ring Dips

Heavy Slamball (25/15)

GHD Situps or Weighted V-Ups ( one 20 lb db)

via Trident CrossFit.

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Wednesday, August 31

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Front Squat: 5 x 2 (find 2RM)

3-5 intervals of: 20 weighted jump squats (DB on shoulders or in goblet squat position – 25/15#), 200 M Sprint, 1 Min Rest

 

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Tuesday Aug 30th 2011

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For Time: 1 Round of Cindy, 3 Barbell Floor To Overhead (135#/85#),
1 Round of Cindy, 6 Floor To Overhead,
1 Round of Cindy, 9 Fl to OH,
1 Round of Cindy, 12 Fl to OH,
1 Round Cindy, 15 Fl to OH
*athletes choice of snatch, clean & jerk, or clean & push press

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Monday, August 29

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4 Intervals of: 400 M Run, 25 KB Swings (53/35#), 15 KTE

90 second rest between each round

Record time for all 4 rounds

via Trident CrossFit (4).

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Thursday. August 25

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Wendler Shoulder Press: 3@ 70%, 3@80%, 3+@90%

4 Min Clock: 500 M Row Buy-in, then max reps of Push Press (115#/85#), 2 Min Rest

4 Min Clock: 25 Burpee Buy-In, then max reps of Push Press, 2 Min Rest

4 min Clock: 50 Box Jump Buy-In (20”), then max reps of Push Press

via Trident CrossFit.

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Wednesday , August 24

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12 min to find 1 RM Powerclean

5 Rounds of: 3 Power cleans (165#/105#)

6 L-Pull Ups Or C2B Pull Ups

9 Heavy KB Swings (70#/53#)

via Trident CrossFit.

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Tuesday, August 23

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Wendler Back Squat: 3@ 70%, 3@ 80%, 3@90%

For Time: 10 Front Squats (95#, 65#), 5 Ring Push Ups, 10 Front Squats, 10 Ring Push Ups, 10 Front Squats, 15 Ring Push Ups, 10 Front Squats, 20 Ring Push Ups, 10 Front Squats, 15 Ring Push Ups, 10 Front Squats, 10 Ring Push Ups, 10 Front Squats, 5 Ring Push Ups

(No scaling up on weight, Move Faster!!!)

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A Chunk of Marble

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Marble

by Scott Zagarino

Marble starts out as a chunk of stone rooted in the ground that resists removal from its station mightily. It takes brute force to uproot it from its place. Then as an ugly, stubborn chunk it has to be moved by heavy equipment to a place to be cut, shaped and polished until what was once an ugly piece of the earth becomes a beautiful, hard ...

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Monday 22nd August 2011

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“Nicole”

20 Min AMRAP

Max Rep Pull Ups

400 M Run

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Friday, 19 August 2011

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8 min AMRAP
6 Pull ups
12 Air Squat
2 min rest
8 min AMRAP
250m Row
16 Weighted Step-backs (8 ea leg) w/ DB (35/25)

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Thursday, 18 August 2011

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Wendler Bench Press: 5-5-5 @ 65, 75, 85% of 1RM
18 min AMRAP
10 Bench Press (135/95)
12 GHD (or 24 Abmat)
100m Farmers Carry (53/35)

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Wednesday, 17 August 2011

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Barbell Snatch technique training or establish a 1RM load (~10 min)
12 min AMRAP
16 DB Snatches – 8 ea arm (45/25)
30 Double unders

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FGB6

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Fight Gone Bad 6

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Fight Gone Bad 6

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Unself Yourself

by Scott Zagarino

I’ve had the privilege of being present to a more than average share of people’s last few moments in this “mortal coil” and it never ceases to amaze me, at the time someone knows that each breath could be their last, how similar the moments that mattered were.

Almost universally the things that mattered most, the things that either brought a small smile of satisfaction, or a tear of regret, were small things that most ...

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Tuesday, 16 August 2011

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Wendler Deadlift: 5-5-5 @ 65, 75, 85% of 1RM
“Diane”
21-15-9
Deadlift (225/155)
HSPUs

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