heather showing good depth in an overhead squat

Memorial Day workout

warm up: 3 rounds partner a) row 150m partner b) pushups until row is complete

1) Push Press 1 rep max

2) 4 rounds

5 x Push Press @ ~75%

1 min ab bridge

3 x shoulder scarecrow

3) 2 x400m run, 3×200m run, 3×100m run

*rest 2 minutes after the 400’s, 1 minute after the 200’s, and 30 sec after the 100’s.

lots of rest, so sprint hard!

Warm up: 4rds of Barbell complex. Go up in # each round.

1) Deadlift up to 1rm
      3.3.3.3.3.1.1
2) 3rds of
      Row 500
      12x bw deadlifts
      21x box jumps
      12x Clapping chest pushups

We will be open Memorial Day but we will have a slightly different schedule.

9 am class

10 am class

4 pm class

5 pm class

————–

May 27

warm up:  3 rounds

500m row

15 burpees

10 pvc pass through

1) Work up to 3 rep max Press

2) Every min. on the min for 10 min

7 x goblet squats 80#/40#

6 x jingle jangles

3)  3 rounds

10 x reverse hypers

10 x russian twist

10 x weighted situp

Warm up: 7 min sand bag clean and shuttle

1) 3 min. max reps

135# power clean
-1 min. rest-
Pull ups
-1 min. rest-
Body weight squats

-3 min. rest-

2 min. max reps
135# power clean
-1 min. rest-
Pull ups
-1 min. rest-
body weight squats

-2 min. rest-

1 min. max reps
135# power clean
-1 min. rest-
Pull ups
-1 min. rest-
Body weight squats

score is total repetitions for each movement

warm up: 5 min sandbag getups, then 5 minutes of 10 box jumps every minute on the minute

1) Work to 3 rep max back squat

2) 5 rounds of:

max rounds in 3 minutes

3 x power clean

6 x pushup

9 x squat

*rest 1 minute between rounds, post total rounds completed for score

3) 3 rounds

10 x one-armed weighted situps (10 each arm)

10 x good mornings (increase load each round)

Hip Mobility Drills

Good friend of 4800gym, Brian Furey, is taking part in the RUN 4 KIDS Marathon to raise money for youth homes. If you would like to support him by donating, go here: http://www.firstgiving.com/brianfyouthhomes

May 21, 2010

warm up: 3 rounds

Partner 300m row / ball slams (partner A rows 300m while partner B does ball slams)

1) work up to 1 rep max deadlift

2) 5 rounds:

3 x deadlift @ 70-75%

6 x broad jumps

instep lunge

3) 5 rounds:

5 x J.Special (pullup + knees to elbow)

5 x sandbag squat cleans

3 x sandbag shuttle (down adn back across the gym = 1 rep)

4) 500m row for time, then 3 x 10 of either good mornings, back ext, or reverse hypers

Sorry for the lack of updates this week, we’ve been working out some kinks with the new web stuff.

We’ve ordered hats and t-shirts and we will be ordering sweatshirts for anyone who wants one. There will be a sign up sheet in the gym.

May 20th

warm up: 4 rounds of

45 sec wall balls

15 sec rest

45 sec KB swings

15 sec rest

1) Work up to 3 RM weighted pullup

2) Progressive burpee-pullups (1 rep the first minute, 2 reps the 2nd minute, 3 reps the third minute, and so on until you cannot complete the rx’d number in that minute)

3) 4 rounds

20 x floor wipers

100m sprint

walk back for rest

Good reading for today if you haven’t ever seen this: http://crossfitflood.typepad.com/nutrition/2009/03/damn-dirty-grains.html

Warm up: 2 rounds
barbell complex
hip mobility

1) 6 rounds, increasing weight each round
3 x clean pulls
3 x power cleans
3 x push press
3 x push jerk
3 x good morning

Rest 90 seconds between rounds

2) 4 rounds
300m shuttle run every 2.5 minutes

warm up: 10 min Sandbag getups

1) 5 rounds
3 x front squat
1 min plank walkups
sumo squat stretch (approx. 30 sec rest)

2) 4 rounds for time:
250m row
10 dips
20 pushups