Sunday 170319

Class Announcement:  No class March 26th

Strength:
Press Workout (from the rack)
Strict Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest as needed in between sets and movements.  Athletes will start at around 65-75% of their 1 RM for each movement and increase weight incrementally after each set, anywhere from 2# to 20# depending on the movement (i.e. smallest jump with strict press reps, largest jump with push jerk reps).

If you fail during a set, stay at the same weight for the next set.  Do not increase.  If you feel you need to go down in weight, then do so.

For example, an athlete (with a 1RM C&J of 325#) did the following weights for the above rep schemes–
Strict Press: 225-230-235-240-245
Push Press: 225-245-255-265-275
Push Jerk: 225-275(f)-275-275(f)-245

MetCon:
3 Rounds For Time:
10 Stone to Shoulder
25 Pushups from Stone
500m row

Sunday 170312

Class Announcement:  No class March 26th

Strength:
a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)
b.) Bench Press 3-3-3-3

MetCon*:
30 minutes of:
1st Minute 7 Box Jumps
2nd Minute 50′ Yoke Carry
3rd Minute 7 Ring Dips
Repeat Cycle

*Scale as needed.  May add more stations depending on number of athletes present.

Sunday 170305

Class Announcement:  No class March 26th

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken forward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work:
Circus Dumbbell

Skill Work:
Atlas Stones

MetCon:
Death by Atlas Stone
Start a clock and lift an Atlas Stone to the shoulder for 1 rep.  On the minute, perform 2 reps.  Each minute add one rep to your previous set.  Continue adding 1 rep per round until you cannot complete the work inside of a minute.

Men: 93, 116, 150
Women: 42, 73, 93

Scale as needed.  Post rounds and reps to comments.

Sunday 170226

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Build up to a 1RM yoke carry x 50′
c.) Warm up for WOD

MetCon:
“3-2-1 Benchmark WOD”
Complete 3-2-1 reps of the following movements in the order specified–
Back Squat AHAP
Power Clean AHAP
Strict Press AHAP
Then, Run 1 mile

This WOD should be completed within 15 minutes, 4-6 minutes inside with the remainder of time spent running the mile.  Athletes will have three barbells, one for each movement set up (back squat and strict press can be from the rack).  Athletes will perform 3 back squats, 3 power cleans, 3 strict press, then 2 back squats, 2 power cleans, etc. down to 1. Then, you will run 1 mile.  

Weights chosen should be heavy–Aim for 80-90% of your 1 RM.

This is a benchmark CrossFit Strongman WOD and will be repeated, so please keep track of your scores!

Sunday 170219

Strength:
Bench Press 20-15-10 (same weight for all sets)

1-on-1 Skill Work:
Log Bar and other movements in the MetCon as needed

MetCon:
“Strongman Gone Bad!”*
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Axle deadlift, 125 pounds (Reps)
Yoke, 100′ total
Box Jump, 20″ box (Reps)
Log Press, empty (Reps)
Tire Flips (Reps)
Rest 1 minute

Athletes work for one minute max reps unless otherwise noted before moving to the next station.  Rest 1 minute in between rounds.

*Scale as needed.

Sunday 170212

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken backward sled drag x 50′
     50 is redline to redline. 

1-on-1 Skill Work: 
Keg Clean and Press

Skill Work:
Atlas Stones

MetCon:
“The Chief”
Max rounds in 3 minutes of:
3 Stones to Shoulder (93/73)
6 Push-ups from Stone
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Sunday 170205

Strength:
a.) Bench Press 5-5-5-5
b.) Establish a 1RM unbroken forward sled drag x 50′
     50 is redline to redline.
c.) “Death by Yoke Carry
Start with an empty yoke and carry it 50′
Every minute on the minute add 30 pounds to the yoke and carry it 50′. Continue this process until you fail.

Post final weight to comments.