Category: Competition

* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Pre Class: 1) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you have them/need them. 2) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start at 60% of your 1RM and build as heavy as deemed fit. Class: 3) 20 minute AMRAP: 200m Run 15 Pull-ups 10 Shoulder-to-Overhead 135/95 Post Class: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90 seconds between sets. Heavy as possible. Keep it strict. 6) Band Pull-Aparts: 100 not for time Break into as many sets as you need. Alternate Over and Underhand every 10 reps….

* The Importance of a Program. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Pre Class: 1) 2-Stop Clean Pull: 4 sets of 3 Warm-up as needed. Pause below the knee and above the knee for 3 seconds each. Goal is heavier than last week. Rest 90-120 seconds between sets. Use straps if you need them, have them. 2) Power Clean: 5 sets of 3 Touch and Go Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. Class: 4) Back Squat: 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be as heavy as possible. 5) Front Squat: 5 @ 60%, 5 @ 65%, 5 @…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

Pre Class: 1) Football Bar Bench Wide Grip: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% If you don’t have a football bar go with a close grip (pointer finger on the beginning of the knurl) bench press. Warm-up as needed. Rest 90-120 seconds between sets. Class: 2) Strict Press: 5 reps Every 2 minutes for 4 sets Start at around 60% of your 1RM, or whatever is a moderately heavy weight. Build as heavy as you like. Focus on keeping tight position, stay away from hyperextending and putting yourself into a poor/unsafe position. 3) Push Press: 5 reps Every 2 minutes for 4 sets Start at, or around your heaviest set of Strict Press and build up as deemed fit. Focus first and foremost on your dip and drive, this is where the movement is made or broken. 4) Push Jerk: 5 reps Every 2…

Pre Class: 1) Back Squat: 10 @ 60%, 8 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 20 minute EMOTM: Odd, Muscle-ups, Even, Alternating Single Arm Dumbbell Snatch 100/70 You pick the reps, but pick reps you can maintain. Reps for the Dumbbell Snatch should be matched even on each side for each minute. This is a Ring Muscle-up, if you don’t have one work on piece of them, don’t sub with a Bar Muscle-up. Class: 4) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets Start at approximately 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps are full Squat. Use straps if you need them/have them….