Thursday, August 14, 2014

Happy Birthday, CJ!

Happy Birthday, CJ!

Workout of the Day

Strength
Clean
Every 2 minutes, for 18 minutes, complete 1 clean…build to a max for the day

Conditioning
“Fran”

For time:
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups

The Paleo Diet as Straightforward and Obviously Right

Wednesday, August 13, 2014

chad courtney

Workout of the Day

Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…

Conditioning

Tabata Row for Calories
Rest 60 seconds
Tabata Air Squats
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Abmat Butterfly Sit-Ups

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Score will be total number of reps completed for each exercise. RECORD YOUR RESULTS IN THE ORDER IT IS WRITTEN ABOVE

REMINDER: Olympic weightlifting tomorrow at 6:30 PM. Come ready to snatch your faces off!

Tuesday, August 12, 2014

Tracy and Charlie

Tracy and Charlie

Workout of the Day

Strength
Shoulder Press 3-3-3-3-3

Increasing the weight each set, establish a 3 rep max shoulder press

Rest 2-3 minutes after each set

Conditioning
“Diane”
For time:
21-15-9 rep rounds of:
Deadlifts (225 / 155)
Handstand Push-ups

2014 CrossFit Games highlights

Monday, August 11, 2014

Wall-Balls

Wall-Balls

Workout of the Day

Strength
Back Squat 3-3-3-3-3

Increasing the load each set, establish a 3 rep max back squat

Safety first: use a spotter!

Conditioning
7 Rounds for time of:
7 Front Squats (105 / 70)
7 Box Jumps (24 / 20)
7 Toes to Bar

Rx+ 155 / 105, 30 / 24

*14 minute cap*

This powerful PSA from Children’s Healthcare of Atlanta reminds us all “that obesity doesn’t happen overnight. It’s a lifetime’s worth of bad habits, bad choices, and bad nutrition.” The 100-second PSA rewinds the life of Jim, “a man whose life flashes right before his very eyes, unhealthy habits and all.”

Saturday, August 9, 2014

Ben Schnitz

Ben Schnitz

Workout of the Day

Strength
Hang Clean
Every 90 seconds for 15 minutes, complete 2 hang cleans

Build the weight over the course of the 10 sets

Conditioning
Ben’s Birthday Workout
Complete the following for time:
50 Double-Unders
40 Kettlebell Snatches (53 / 35)
30 Toes to Bar
20 Power Cleans (135 / 95)
10 Wall-Climbs

Rx+ 165 / 110

Friday, August 8, 2014

Alicia cleaning

Alicia cleaning

Workout of the Day

Strength
Hang Power Snatch
Every 90 seconds, for 15 minutes, complete 2 Hang Power Snatches

Build the weight over the course of the 10 sets

Conditioning
AMRAP in 12 minute of:
5 Hang Power Snatches (135 / 95)
7 Overhead Squats (135 / 95)
9 Lateral Bar Over Burpees

10 Things New WOMEN Weightlifters should know – Catalyst Athletics 

Thursday, August 7, 2014

Jojo

Jojo

Workout of the Day

Strength
Deadlift 3-3-3-3-3

Increasing the weight each set, establish a 3 rep max Deadlift

*18 minute cap*

Conditioning
Four rounds for time of:
7 Deadlifts (205 / 135)
21 Wall-Balls (20 / 14)

Rx+ 275 / 185, 30 / 20

*14 min cap*

Wednesday, August 6, 2014

Russ

Russ

Workout of the Day

Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…

Conditioning
AMRAP in 15 minutes of:
10 Thrusters (95 / 65 – barbell)
50 Double-unders

Rx+ 50 +/ 35 + Dumbbells

Tuesday, August 5, 2014

Stacy

Stacy

Workout of the Day

Strength
Shoulder Press 5-5-5-5-5
Increasing the weight each set, establish a 5 rep max shoulder press

Conditioning
Three rounds for time of:
400 m Run
24 Alternating Front Rack Lunges (105 / 70)
12 Ring-dips

Rx+ 135 / 95, dips on MU rings

Abs and Back (optional)
Accumulate the following:
4 min right plank
4 min left plank
4 min push up plank

Pretty cool that the greatest CrossFitter of all time resides here in the good ol’ state of Tennessee!

Monday, August 4, 2014

Ree and Kendrick

Ree and Kendrick

Workout of the Day

Strength
Back Squat 5-5-5-5-5

Increasing the weight each set, establish a 5 rep max Back Squat

Safety first: use a spotter!

Conditioning
AMRAP in 10 minutes of
10 Kettlebell Swings (53 / 35)
10 Box Jumps (24 / 20)
10 Push-ups

Rx+ 70 / 53, HRPU