Tagged as: push press

Wish Us Luck!!

7 of our athletes (including me) are competing this weekend in Orlando. One day, Four Workouts! What better way to test our fitness than with a local CF competition. Wish us luck!

Congrats to Kirk, Greg, Mikkel, David C., Petergaye, and Stephanie for taking on the challenge!!

Here are the workouts for the competition:

Event I:
In 9 minutes:
Run 800 m
-50 Thrusters (45/33)
Max rep Chest To Bar Pull-ups in the time remaining.

Score is sum total of all Thrusters & Pull-ups.

Event II:
In 5 minutes perform as many reps of the sequence as possible:
20 Double Unders
-5 Power Cleans (95/43)
20 Double Unders
-5 Power Cleans (135/63)
20 Double Unders
-5 Power Cleans (155/83)
20 Double Unders
-5 Power Cleans (185/103)
20 Double Unders
Max rep Power Cleans (225/123) in the time remaining.
Event III:
1Rep Max Deadlift.
Final Event (Event IV):
How many rounds can you do in 15 mins of:

  • 50 Burpees
  •  40 Wall Balls (20 to 10’/10 to 10′)
  •   30 Hang Power Cleans (115/63)
  •    20 Handstand Push-ups (45’s+ABMAT/head-2-floor, 3′ wide)
  •     10 Squat Snatches (115/63)

WODS OF THUNDER BADGE

Wednesday’s Workout (June 26, 2013)

ADVANCED

4 rounds-
Run 300
10 Pull ups
15 DL 155/105

INT

4 rounds-
Run 300
10 Pull ups (assisted)
15 DL 135/95

SCALED

4 rounds-
Run 200
10 Pull ups (assisted)
15 DL 95/65

Thursday’s Workout (June 27, 2013)

ADVANCED

21-15-9
SDHP 96/65
Push Press (SAME)
Parallette Push Up

INT

21-15-9
SDHP 65/45
Push Press (SAME)
Parallette Push Up

SCALED

15-12-9
SDHP 45/35
Push Press (SAME)
Parallette Push Up (MOD)

What is CrossFit? No really…

As CrossFit Coaches we were given a standardized test at our certification. We were asked over 100 questions pertaining to CrossFit’s view of Health and Fitness. Here are some of the questions that we were asked. Can you answer them?

A.  Describe and Explain the 4 metabolic pathways

B.  Discuss the 10 general physical skills, what is unique about each, and why they are important to CrossFit.

C.  What is CrossFit?  In your answer, discuss concepts relating to work, power, load, gymnastics, weightlifting, “metcon”, variety, health, intensity, and function.

At the very least people know that CF is hard, and to be honest that is all you really need to know to see results. But to last the test of time, especially when things get hard(er), or something trendy comes through the fitness industry, its the science behind CF that will keep you a part of the program forever. When I mean forever. I mean forever……………………………………………………………………………

cfcvfmhi

Monday’s Workout

ADV-INT-BEG

Front squat 5 Rep Max (15 minute Cap)
Then….
200m sprint/run/jog x 3, rest 1 min between rounds
Then…
Back squat 10 Rep Max (15 minute Cap)

 

Tuesday’s Workout

ADV

For time:
20 thrusters, 155/105# buy in
4 rounds of:
10 toes to bar
15 PJ (135/95)

INT

For time:
20 thrusters, 135/95# buy in
4 rounds of:
10 knees to elbow
15 PP (95/65)

BEG

for time:
20 thrusters, 95/65# buy in
4 rounds of:
30 straight leg situps
15 PP (65/45)

 

 

Recovery Tips for Injury

As hard as we work, we should also be spending time to take care of ourselves. There are so many way to achieve this. If you have an injury I guarantee you it isn’t going to go away on it’s own, with one or two of these recovery tips you’ll be back on your feet in no time!

1. Self Massage-Foam rolling, lacrosse ball, and resistant band drills, pre or  post workout can work wonders on tight 0r knotty tissues. Two minutes a-day keeps the physical therapist away!

2. Post Workout Shakes- these shakes are loaded with amino acids and especially post workout will allow for optimum recovery. Higher level athletes need even more protein and more amino acids.

3. Manual Therapy- if you don’t have time to get in all that extra mobility work, hire someone to do it for you, AKA massage therapy via Mario Ashley, just the best therapist in town! 🙂

4. Active Rest- Just because your knee hurts doesn’t mean you don’t have to show up. Staying on a routine is important for your psyche. Thank God CF can be scaled. We’ll find an alternative workout for you to do.

For more about recovery read this FREE article HERE

wallball

Friday’s Workout

Volume Testing:

1 Press, 2 Push Press, 3 Push Jerk -Work Up to heaviest weight for push jerk

Conditioning:
4 x 300m sprints

-Rest 90seconds

Saturday’s Workout

21-15-9 reps, for time of:

  • Deadlift, 315/205 lbs
  • Box Jump, 30/24 in
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