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A. Bench Press 3-3-3-3-3

B. Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.

27-21-15-9 reps, for time of:
Row (calories)
Thruster, 95/65 lbs

Peter, flashback to December of 2012!

Both classes today will focus on Strongman implements and training. This is a tiny preview of what’s to come with the Strongman Program, starting next weekend and led by Anthony Esquerdo!

Strongman increases max efforts.  The way to improve your one rep max is to lift heavy in that domain.  What strongman does is focus on max effort lifts using non-barbell weights for max exertion in the 30-90 sec range. This will improve and strengthen your work output in the glycolytic and ATP pathways.  As the lifter becomes more efficient in these movements and max weight increases, the transference of power to objects (barbells) that can be sustained in closer proximity to the midline while being able to maintain a better mechanical advantage (set up positions etc.) will lead to heavier loads lifted. Sure there is skill that is involved in strongman movements, but the bottom line is the body’s ability to brace and load under these huge weights with less than efficient technique (picture of a deadliftand a stone lift) increases strength.  Integration of the strongman movement/energy system into our training is invaluable. It is also a BOAT LOADS of FUN!

Register below for upcoming Strongman program.

Members register here –

NON-Members register here –

A1. Back or Box Squat 8 x 1
A2. Single arm Kettlebell strict press, 8 x 2

B. amrap in 7 mins of:
8 One Arm Kettlebell Swings, right, 24/16 kg
8 One Arm Kettlebell Swings, left, 24/16 kg
Walking Lunge KB Racked At One Shoulder, 24/16 kg, 20 ft

Coaching Notes: Same weight as Monday. If missed Monday start at 70–75% of your max squat. If you do box squats – go way lighter, think 50% or less.

A. Spend 10 minutes working up to a challenging Squat Snatch + Overhead Squat. Work up to approximately 70-90% of your max snatch. Plan on hitting that weight for 2-3 good reps.

B. amrap in 16 min:
3 Squat Snatches, 95/63 lbs
3 Overhead Squats, 95/63 lbs
9 Chest-to-bar Pull-ups
40 Double Unders
Run, 100 m
3 Squat Snatches, 95/63 lbs
3 Overhead Squats, 95/63 lbs
9 Chest-to-bar Pull-ups
40 Double Unders
Run, 100 m
Rest 1 min

Coaching Notes: Part B is two rounds of the same movements followed by one minute rest. If Overhead Squats are not happening, scale with Squat Cleans and Front Squats. Shoot for 2 – 4 full/double rounds.

Flashback... November 2014

This Saturday, August 1st both 10am and 11am classes will be the Strongman DEMONSTRATION classes. Get a short preview of what’s to come in the Strongman Specialty Program, which is starting in less than two weeks. Come meet The Strongman Machine Tony, who is eager to share his knowledge with everyone. Have fun with the Strongman training!

A. Deadlift 1-1-1-1-1-1-1

B. 4 rounds for time of:
15 Box Jumps, 24″/20″ (steps ups are Rx)
10 Dumbbell Push Presses, 40/25#
10 Burpees

Please welcome Jose to our family! Jose graduated into classes last week!

A. In about 8-10 minutes work up to a challenging Box Jump height.

B. 3 rounds for time of:
10 Box Jumps, 30”/24″
10 Thrusters, 115/83 lbs
Row, 500 m
Rest 1 min

Please welcome our newest member Prem, who graduated into classes last week. Let the fun begin!

The new Strongman Specialty Program is starting in two weeks! More details to come.

A1. Back Squat 6 x 3reps
A2. Single arm Kettlebell strict press, 6 x 5reps

B. 2 rounds through for total reps:
45 seconds of work, followed by 15 seconds of rest/transition to the next movement
1. Pistols OR Goblet Squats, switch as desired, (Goblet Squat weight 24/16kg)
2. Single arm Kettlebell Clean and Jerk, switch hands as desired, 24/16kg
3. Toes to bar

Coaching Notes: Our next strength cycle is Back or Box Squat, and we will be doing it for about 6 weeks. Stick to the same version of the squat for the entire cycle. If Box Squat is your choice, you will work with about 50% of your Back Squat. Box Squat will not be the Powerlifting version of the movement. You will go as low as possible, with the goal being to help with olympic lifts. As you work up the weight, it should never be so heavy that you need to bail. Do not drop the bar on the box. It is dangerous, will damage the bar and you will have to buy a new bar for the gym. Today start the cycle at 70% – 75% of your max squat. Part B is 6-min total. Pistols count for two points, goblet squat for one point. One pistol on one leg = two goblet squats.

Optional Cash Out: 2 rounds of: 1 minute of wallballs and 100m farmer carry

Mobility: Lower back and SDHP Shoulder Positioning drills by Kelly Starrett, see video in this post.

A1. Sumo Deadlift 9×1
A2. Weighted Strict Pull ups 9×4

B. amrap in 6 min:
12 Sumo Deadlift High-pulls, 75/53 lbs
Bear Crawl, 50 ft

Optional Cash-out: practice deficit HSPUs, TTB and DUs

Today’s Workout is a fundraiser to support Karen Murphy and cancer research! We are doing a partner workout that involves a bicycle! One bike per team. Don’t have a bike? Come over regardless. There should be extra bikes around. Cannot bike? No problem! We will modify the workout for you.

You can donate to Karen’s page or just give moral support! Karen is cycling 250 miles in 4 days this September as part of ‘Coast 2 coast 4 cancer’. Her website is here:

*** if you can only make 11am please email [email protected]

***** CANNOT bike? No Problem! We will modify the workout for you.

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