Wednesday, July 16, 2014

Do class as RX -- PR that BS/Bench!

Extra work:

With a partner complete for time: (If no partner complete 20, 20, 20)

30 Strict deficit HSPU

40 Stone to Shoulder (150/110)

50 Cals on Rower (swap at 25)

Tuesday, July 15, 2014

Class -- Decide if you want to do V2.0 or regular (if you've never done RX regular do that).

Extra work:
Superset - 4 rounds
1) 5 Strict Press w/ 65/45lb DB - Tight core
2) 20 kipping Ring Dips (break if needed)
3) Banded Planks - 30 seconds - Heavy

NPFL Optional Races

5-4-3-2: (2M, 2W)
Snatch (155, 175, 195, 215M, 105, 115, 125, 135W)
Box Jump Over (24/20, 30/24, 36/30, 42/36)


40 Thrusters (235/145)
3M, 3W - Barbell may not touch ground*, may not get more than 1 rep ahead of opp. sex.

Two on floor at a time
40 DL (305/205)
40 CtB
4 Rope Climbs
40 GtO (165/105)
Rest 3mins, repeat

16 Barbells from 115-340lbs
7mins (10 athletes)
1 attempt, alternate genders
115, 130, 145, 160, 185, 200, 215, 230, 245, 265, 280, 295, 310, 325, 340

60 HSPU (5" deficit)
30 HSPU (10" deficit)
10 Free standing HSPU

3 People/Stations working at the same time:
12 OHS (165/105
25 T2B
10 DB Pistols (50/30)
10 MU
20 BBJ (24/20)

Friday, July 11, 2014

Extra Work:
Superset - 4 rounds:
1) Axle DL 10 Reps @ 60% 1RM (Double Overhand)
2) OH Walking Lunges 10 Reps @ 50% 1RM OHS
3) Strict DB Press Max Set To failure @ 55/35
4) Max Strict Ring Dips to failure
Rest as needed between 2, 3, & 4.

Wednesday, July 9, 2014

3) Scale sit-ups to V-Ups, and Push-Ups to HR


Extra work:
5 x 500m Row w/ 90s Rest - After completion of the final row complete:

For time:
50 Pistols
50 Burpees

Thursday/Friday July 3/4, 2014

Over the next two days depending on availability and when you are working out complete the following complex.

EMOM15:
1) Kroc Rows Max R/L w/ 100/70lbs
2) Pause Front Squat - 3 Reps with 5s count at 65-75% 1RM FS (build in weight from 65% to 75%)
3) 3 Chest-to-Ring Pull-Ups, Muscle-Up, 3 Ring Dips

Tuesday, July 1, 2014

Do RX+ for class then...

Max 20m Walking Lunge -- Take 3-4 sets to build to a max 20m Walking Lunge (Wall-To-Wall) with the axle bar.

Monday, June 30, 2014

Extra Work:
1.  C2B7 sets of 6, :50 rest between sets
2. Ring Dips
7 sets of 6 (Strict), :40 rest between sets.
3. Good Mornings
5 sets of 5 building - Preferably with the safety squat bar

Rest!

We're going to take a few days off of extra work for the deload week.  This is intentional and also goes hand in hand with a few of you guys showing some signs of overwork (Not PRing, not having full intensity, bodies starting to break down, etc.) -- Be smart and don't let your extra work take away from your regular practice of CF. 

Wednesday, June 25, 2014

No change in classes, make sure you try the HSPU, scale with Abmats if necessary.

Extra Work:
*Only do if you're not coming Thursday and your shoulders are feeling good*

30 Muscle-Ups for time.  Have a plan, EMOM or otherwise!  Two scores - one is time, two is failed reps.

Tuesday, June 24, 2014

Class:
1) Scale to 5 Kips, 4 CTB, 3 T2B, 2 KtE, 1 Bar MU for all of 1 and 2
2) see above
3) Scale up in weight, use DB if necessary.

Extra work:
SuperSuperSet - 4 Rounds:
1) Kroc Row +10lbs from last week.
2) Bench Press 5RM - +5-10lbs from last week. (This will be your last week before beginning Bench in 5/3/1 - know your weights.)
3) Ring HS Holds - Work on getting into a tight HS hold position on the rings - Hold for 20-30s if possible, if you can try to do 1-2 strict ring hspu.
4) Band Pull-Aparts - 10 reps - palms facing up.

Saturday, June 21, 2014

#Skulls:
1) If you haven't done 5/3/1 for DL/FS do this first thing.
2) Emom12:
Odd - 2 ring complexes - MU+3 Ring Dips+MU = 1
Even - 5 Squat Clean Thrusters @ 145/95

3) 1600m implement carry as a team of 2 or 3 - 400m at a time of each of these 4:
1) Zercher Barbell Carry @ 115/75
2) Atlas Stone Carry 115/75
3) Farmers Carry (2) 65/45lb DB
4) Buddy Carry
*Switch whenever you want, 1 person moving the implement at a time*

Friday, June 20, 2014

Extra Work:
4 Rounds of:
a) Absolute max to failure of HSPU (kipping or strict) to 1 abmat
b) AmRap: 1min Pistols - For speed
c) Band Pull-Apart SuperSeries -- https://www.youtube.com/watch?v=BVehf-8FAxQ

Wednesday, June 18, 2014

1) Scale to 85/65lb DB
2) 5/3/1

Extra Work:
Superset - 5 Rounds:
1) DB Strict Press 55/35# x 10 Reps
2) Strict Ring Dips x 8 Reps
3) Morning Crew: 10 OH Walking Lunges w/ Axle @ 135/95# - Try to Snatch it up.
Evening Crew: 5 Speed Squats w/ Safety Squat Bar @ BBB Weights for BS

Tuesday, June 17, 2014

Class:
1) Same
2) Same
3) Scale to 225/145 for Hang Cleans

Extra Work:
4) Chipper:
500m Row
10 MU
400m Row
8 MU
300m Row
6 MU
200m Row
4 MU
100m Row
2 MU