Posts Tagged ‘front squat’

Clean and Jerk

02 April 2012 Written by Andrew 24 Comments

4/2/12

The Karate Kid

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Upcoming Events:

  • April 4th- FREE Yoga class- 6:30pm

This will kick off our Yoga program, Laura offered to do a free class again for this Wednesday. We will be offering classes onWednesday night at 6:30pm and Sunday at 8:30am starting the first week in April.  Yoga classes will cost $12 per class or $80 for the month ($10 per class). These classes are open to gym members and non gym members, invite your friends!

  • April 28th- FREE POSE Running Clinic
      Kick off the spring and your endurance goals with learning how to run POSE and having your running critiqued.  This clinic is free to all gym members and $50 for non members.  There will be a 6 week POSE running course to follow the running clinic, more info to come!

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Joint Mobility and Warm Up

WOD

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Fitness:

A) Power Clean 1.1.1.1 x5- rest 10 seconds between each rep, 2 min between sets

B) Front Squat: 5@31×1- 3 sets, rest 2 min between sets

C)

3x

10 Hang Power Cleans 95/65

10 Bar Facing Burpees

D) 20 sit ups AFAP, rest 30 sec x3

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Performance:

A) Squat Clean and Jerk: work up to a heavy single in about 10 min

B) Front Squat: 3@31×1- 3 sets, rest 2 min between sets

C)

3x

10 Hang Power Cleans 135/95

10 Bar Facing Burpees

D) 15 GHD sit ups AFAP, rest 30 sec x3

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Competitors:

A) Squat Clean and Jerk: 3@70%/ 2@80%/ 1@ 90%/ 1 @ 100%/ 1@ 100+% – rest 3 min between sets

B) Front Squat: 3@31×1- 3 sets, rest 2 min between sets

C)

3x

10 Hang Power Cleans 135/95

10 Bar Facing Burpees

rest 25 min

3x

12 Thrusters 95/65

12 Pull ups

D) 20 sit ups AFAP, rest 30 sec x3

5x the Fun

13 January 2012 Written by Andrew 22 Comments

1/13/12

Jack

Funny when food comes with a warning label about causing cancer, must be healthy

 

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Weekend Schedule:

9:30- Endurance Class

NO KIDS CLASS: class this week is rescheduled for Monday, January 16th at 10am

10am- Class

11am- Competition Class

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Details on our 30 Day Paleo Challenge

Be Your Own Body Guard Seminar- Kate and I are going, who else is in?

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Joint Mobility and Warm Up

WOD

Part A:

Press
3×70/80/ AMRAP 90%
Part B:
5x
3 MU
6 Front Squat 185/125
12 Toes to Bar
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Competitors:
A: Same as above
B: Same as above
C: Weighted Ring Dip: 5×10 pick a weight to go unbroken with

Squat Clean Thrusters

01 December 2011 Written by Andrew 20 Comments

12/1/11

Weekend Schedule:

Saturday:

Endurance Practice: 9:30 am

CrossFit Kids: Cancelled for this week

Class: 10 am

Competition Class: 11 am

Endurance Practice: 12 pm

Sunday

Open Gym: 10 and 11am

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Misfit Toys Throwdown

Anyone interested in Volunteering or Judging the event please contact Andrew at cfrevelation@gmail.com

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Upcoming Endurance Events:

March 3rd: Springfield Stair Climb- more info to come

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Joint Mobility and Warm Up

WOD

Part A:

Front Squat

5×40%/ 5×50%/ 3×60%/ 1×75%/ 1×80%/ 1×85%/ 1×95%/ 1×100+%

Part B:

50 Push ups

21 Squat Clean Thrusters 135/95

50 Pull Ups

15 Squat Clean Thrusters 135/95

50 Sit Ups

9 Squat Clean Thrusters 135/95

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Competitors:

Same as Above

 

 

 

No Power…dress warm

05 November 2011 Written by Andrew 9 Comments

11/5/11

Weekend Schedule: 

Saturday:

9:30: Endurance Class

CrossFit Kids: CANCELED for this Saturday ONLY…back on regular schedule next week!

10am: Class

11am: Competition Class

12 pm: Endurance Class

Sunday:

10 and 11: Open Gym

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Upcoming Endurance Events:

Nov. 13: 14 mile Trail Race, Mt. Toby

Nov. 23: 5 Mile, Manchester Road Race

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Joint Mobility and Warm Up

WOD:

Part A:

10 Min Goat Work

Part B:

5-4-3-2-1

Muscle Up

Barbell complex w/ 135 and 95

Barbell Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.  You cannot squat clean the bar, you can do a thruster.  Bar must hit full lock out at top both times through the complex.

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Competitors:

A:

100 Doubles

5-4-3-2-1

Muscle Up

Barbell complex w/ 155 and 105

100 Doubles

Barbell Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.  You cannot squat clean the bar, you can do a thruster.  Bar must hit full lock out at top both times through the complex.

B:

4×400 meter run w/ 45s rest between runs

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Endurance Practice:

Time Trial
SD: 1mi
MD: 2mi
LD: 5k (can use 5K for Farmland time)
If so, 4x1mi, 3min rest

 

AMRAP 15

29 October 2011 Written by Andrew 2 Comments

10/28/11

Weekend Schedule:

Saturday:

9:30am: CrossFit Kids and Endurance Practice

10 am: Class

11 am: Competition Class

12 pm: Endurance Practice

Sunday:

10 and 11am: Open Gym

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CrossCuisines:  Place your order  tonight, for Monday delivery!

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Upcoming Endurance Events:

Nov. 13: 14 mile Trail Race, Mt. Toby

Nov. 23: 5 Mile, Manchester Road Race

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Joint Mobility and Warm Up

WOD:

Part A:

10 min skill work

Part B:

AMRAP 15

2 MU

4 Front Squats 155/105

8 Burpee Box Jumps 24/20

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Competitors:

WOD 1: same wod as above

WOD 2:

3x

10 OHS 135/95

50 doubles

WOD 3:

Run as far as you can in – 1min, 2min, 3min  2min rest between intervals

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Endurance Team:

Warm Up
1/2 mi jog
Running drills
4 x 100-200m wind sprints
2 x 50m sprints (80%, 90%, 100%)
Self Stretch

WOD:

SD: 3min – 4min – 5min /3min rest, cover as much dist as possible
MD: 3min – 5min – 7min
LD: 5min – 7min – 9min / 3 min rest cover as much distance as possible

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