Moving some weight

Workout of the Day

For time:
50 push ups
5 squat clean – 135#/85#
40 push ups
5 squat clean – 145#/95#
30 push ups
5 squat clean – 155#/105#
20 push ups
5 squat clean – 165#/115#
10 push ups

The Zone: An Empirical Study

We’re going to try a little experiment here. To help you plan your training, we will be announcing our weekly training plan.
Training plan for this week:
Strength Priority Days: Tuesday, Wednesday, Saturday
Conditioning Benchmarks: Friday, Sunday
General Conditioning Workouts: Monday, Thursday

Sectionals Athletes…

Meeting Tuesday evening at 7:00PM at the gym for all sectionals athletes.

Training Tuesday, Wednesday, Thursday. Then it’s on the plane and off to Edmonton!!!!

Let us know if this helps you or if you have any suggestions for how we can improve this to serve you better.

Kettlebell Swings Galore

Deadlift 5 RM (add 10 lbs to last workout)

“Elizabeth”

21-15-9
Clean (135#) (aka “squat clean”)
Ring Dips

On Wednesday and Friday this week we will be posting 2 workouts. Those of you who are interested in trying 2 workouts in a day are welcome to come for the first in the AM and the second in the PM.

WORKOUT OF THE DAY:

This is the workout that *everyone* will do today.

5 rounds for time;
135#/95# squat clean x 7 reps
21 pullups

(OPTIONAL) WORKOUT 2 (PM SESSION ONLY)

This is the second workout for those of you interested in trying two workouts in a day. Doing this type of training is particularly valuable for learning to fuel for the types of challenges seen at the CrossFit Games.

for reps:
2 min double unders
2 min KBS – 75#/55#
2 min box jumps – 24″

Thank you to my coach, James Fitzgerald (CrossFit Calgary), for the workout programming for the next 3 days.

Novice:
Practice squat cleans
then do 3 heavy sets of 5 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.

Intermediate:
Squat clean – heavy single*
then do 5 heavy sets of 3 high bar back squat
then do 5 sets of 10 burpees as fast as possible. Rest 1 minute between sets.

Advanced:
Snatch – heavy single*
Squat clean – heavy single*
High bar Back squat – heavy single*

* Instructions for heavy singles: warm-up the fundamentals of the lift working on technique. Then over approximately 7 sets of 1-3 reps, with short rest periods between sets, build up to a heavy single. This does not need to be a new max, but if you can increase by 2-3%, that is a bonus.

Some highlights from my experience at the Great Basin CrossFit Regional Qualifiers….