Wednesday, August 31, 2011

We saw some great PR's on your front squats on Monday. Let's continue that with the push presses today.

Workout for  8/31/11:
A. Test push press 1 RM

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. AMRAP 6:00:
10 star jump burpees
200 meter run

A star jump burpee is simply a standard burpee with this at the end (just one single star jump):

Tuesday, August 30, 2011

Some PR's from Monday's strength testing:

 

Lori hits a 200# front squat

Ikaika fights for a 290# PR

Workout for 8/30/11:
A. Snatch practice x 30 minutes
work on hang, power, full, overhead squat, or skill transfer exercises 

B. 8 rounds:

0:20 kettlebell swing
0:10 rest
0:20 mountain climbers
0:10 rest

Score is total reps completed across all 8 rounds.

Monday, August 29, 2011

TESTING WEEK:

This week we will be testing 1 rep maxes (1RM) for the lifts that you have been working so hard on the past few months: front squat, push press, and deadlift. Many of you have never gone for a 1RM before and probably are wondering how you will go about doing this, so we will follow this method:

1. To get an idea of what weight you will be shooting for, look back to your front squats on 8/22/11 (the week of 5-3-1+ reps). Using that last set plug your numbers into this formula:

[weight used x reps completed x 0.0333] + weight used = estimated 1RM

2. Using that calculated 1RM you will then perform the following sets:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

The build-up sets serve as a warm-up and prime your neuromuscular system to go for that big max effort and hopefully set a new 1RM. Make sure you are resting at least 3 minutes between sets.


Conditioning:
Run 400 meters @ 85% effort (somewhere between a fast jog and a sprint)
-then-
5 rounds of "Cindy":
5 pull-ups
10 push-ups
15 squats
-then-
Run 400 meters @ 85% effort

Saturday, August 27, 2011

Saturday Sweat Fest! Workout will be coaches choice announced at the gym. See you there!

Friday, August 26, 2011

Workout for 8/26/11:
A1. Deadlift 40% x 5, 50% x 5, 60% x 5

A2. Good mornings 3 x 8-10 reps
Perform one set of good mornings between each of your deadlift work sets

B. 4 rounds for time:
6 power cleans
40 double unders

Choose a power clean weight that you could do for a solid 8 reps. Sub for double unders is parallette hops.

Wednesday, August 24, 2011

Workout for 8/24/11:

A1. Push Press (deload) 40% x 5, 50% x 5, 60% x 5
A2. Strict chin-ups 3 x max reps

B. "Death by 10 meters"

With a continuously running clock, do one 10 meter sprint the first minute, resting for the remainder of the minute. Do two 10 meter sprints the second minute, resting the remainder of the minute. Do three 10 meter sprints the third minute.......continuing until you are no longer able to complete the required number of sprints within the minute.

Tuesday, August 23, 2011

WOD for 8/23/11:
De-load Week

A. Skill:
20:00 Snatch Practice (hang, power, squat)

B. 4 rnds:
:30 Burpees
:30 rest
:30 Sit-ups
:30 rest
:30 Dips
:30 rest
:30 Squats

Monday, August 22, 2011

WOD for 8/22/11:
De-load Week
A1. Front Squat
40%x5, 50%x5, 60%x5

A2. Bulgarian Split Squat
3 sets, 8-10 each leg

B. "Helen"
3 rnds for time:
400m run
21 kettle bell swings
12 pull-ups

*** Need some motivation? Click here: http://media.crossfit.com/cf-video/CrossFit_HelenDemo.mov to watch this demo video of our friends Annie Sakamoto and Shari Keener give Helen a go at CrossFit Santa Cruz!


*** The Hana Relay is right around the corner! We will be finalizing our teams this week. If you are interested, please make sure to sign up. This is a super fun event you can't miss!!!
For more info go to: http://hanarelayhawaii.com/home/index