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Stretching?

A1. Power Clean 3-3-3-3-3
Build up to the same weight you used for singles and doubles, and take it across.
A2. Ring Dips @32X1, 6-8 reps

FITNESS:
6 rounds for time of:
3 Front Squats, 105/85 lbs (no rack)
6 Toes To Bars

PERFORMANCE:
6 rounds for time of:
5 Front Squats, 185/120 lbs (no rack)
12 Toes To Bars

BBQ, 14.3

2015 Reebok CrossFit Games Season Schedule is announced. Open registration will begin on Jan. 15. The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. Captains! Get your teams ready! BBQ time!

A. Turkish Get-up, find 1RM

B. CF Games Open 11.1 / 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches, 75/55#

if you complete 6+ rounds, rest 5 min

amrap in 5 minutes of:
30 Double-unders
15 Power snatches, 75/55#

if you complete 10+ rounds total, rest 3 min

amrap in 3 minutes of:
30 Double-unders
15 Power snatches, 75/55#

Tabata Squats. -1 of your best score. Focus on virtuosity. Week 14

Fitness:
amrap in 20 min:
6 DB Shoulder Presses
9 Squats
12 Pull-ups
15 Burpees

Finish with: accumulate 5 min of HS Wall Run (Shoulder Taps)

Performance:
amrap in 20 min:
6 HSPUs
9 Pistols (Alternating Legs)
12 Chest-to-bar Pull-ups
15 Burpees (jump to target 6″ above reach)

Finish with: 5 min of HS Walk for total distance

Welcome Dennis!

Please welcome our newest member Dennis, who graduated into classes last weekend! Let the fun begin!

A. Power Clean 2-2-2-2-2-2
Build up to the same weight you used on Monday for singles, and take it across.

B. Dumbbell DT
5 rounds for time of:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Shoulder-to-Overheads

Please welcome our newest member Dave who graduated into classes on Wednesday!

Happy Birthday, Lisa D.!

Good luck to Julia, Christina, Gail (and any other Road Runners that I may have missed) in the race today!

And Good Luck to Cara participating in the AKA/IKSFA Holiday Kettlebell Sport Championship in NJ today!

A. Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

B. amrap 9 min:
5 Hang Squat Cleans, 135/95#
7 Ring Dips
9 CTB Pull-ups

Happy Birthday, Deanna!

Happy Birthday, Deanna!

Coaching Notes: more details about our Power Clean strength cycle. Today is the beginning of the first wave. We are going to be doing singles, then sets of two, then sets of three reps, all at the same weight. Then go up in weight and start the next wave of 1s, 2s and 3s. See Monday post for the full schedule if you want to make sure you make the Power Clean days. If you did 1RM last Friday or this Monday, you will start today with about 75-80% of that 1RM. You don’t want to start very heavy (close to your 1RM) today, because in that case you won’t be able to progress week after week and will simply hit the wall early in the cycle. Resist the urge to “go for a PR”. Trust the system. From wave to wave you are going to make 5-15 pound jumps, depending on your 1RM. 5-pound jumps if your 1RM is under 150#, and up to 15-pound jumps if your 1RM is over 225#. First three waves should feel relatively easy. If the 4th wave is still easy, make a slightly bigger jump in weight then. Good luck and HAVE FUN!

A. Power Clean 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

B. amrap 7 min:
7 DB Hang Power Clean To Overheads, 40/25#
DB Overhead Walk, 70 ft
7 DB man-makers (push-up + one arm db pull, left + right = one rep, no squat-clean-thrusters today)

Winter schedule changes: We are adding back the 11am class on Saturdays as the 10am steadily grew quite large lately. On the flip side, it looks like Tuesday and Thursday 8:30pm classes are just not happening in the winter, so we are dropping them for the time being, starting next week.

A. For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings, 24/16kg
40 Pull-ups
30 Handstand Push Ups

B. if finish A under 17 min, perform 3 min AMRAP of muscle-ups right after.

Brian

Welcome our newest member Brian, who graduated into classes on Monday!

A. Front Squat 1-1-1-1-1-1-1

B. Half “Karen”
75 wallballs for time

Ash and Hank!

Please welcome our newest members Ashley and Hank, who just graduated into classes!

A. Tabata Squats. -1 of your best score. Focus on virtuosity. Week 13

B. Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 40/25 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
* Rest 1 minute between rounds

Congrats Hersh on winning the Nutrition Challenge!

For the first time ever we have a vegetarian win our Nutrition Challenge! Congratulation to Hersh for incredible work and congrats to his coach Becky! Hersh was on top of the challenge all the way through, lost 24 lbs, shaved over a minute off his time on the Deadlift/Box Jump workout from 4:48 to 3:44 (~22% !), and his before and after pictures show the results as well! Hersh wins a Personal Training session with his Coach, our new T-Shirt and a better health for life! Well done sir!

Coaching Notes: We are starting the new Strength Cycle this week and the theme for the next 9 weeks is going to be Power Cleans! If you didn’t do 1RM Power Clean last Friday, go heavy today. This weight will be used as a base starting weight for the cycle. If you don’t want to miss the Power Clean cycle days, see below for the schedule.

A. Power Clean 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

B. 5 rounds for time:
6 TnG Power Cleans
9 Push-ups
12 Sit-ups

Power Clean days:
Mon 12/8, Fri 12/12
Mon 12/15, Thu 12/18
Tue 12/23, Fri 12/26
Mon 12/29, Fri 1/2
Mon 1/5, Fri 1/9
Mon 1/12, Fri 1/16
Mon 1/19, Fri 1/22
Mon 1/26, Fri 1/30
Mon 2/2, Fri 2/6


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