Friday, April 29, 2011

Beachtime

Warm up:  2 rds of 10 mb cross pu (5 ea), 20 renegade rows (10 ea) 30#/20#

Skill/focus:  Bench Press
2 x 5, 1 x 3

Workout:
Bench press x 4
ring rows x 8 @ 2020
rest 90 s
5 sets
and then. . .

20. 15. 10
burpees
ring dips
toes to bar
for time
Post bench wt and time for score

She's so proud. . .

of that kip!

Muscle Up Classes:  It’s a go everyone–time to get your muscle up.  Mark your calenders, the first class is Friday May 13th at 5:00 pm.  There will be video to review prior to coming to class.

Thursday, April 28, 2011

Control & Let Go

Warm up:  4 x 5 of
-lunges ea leg, sit ups, back ext

Skill/focus:  DB Lunge

Workout:
DB lunge x 4  (adv option @ 4111)
BB rollout x 5 (adv option 6 @ 4110)
rest 90 s
4 sets
and then. . .

7 thrusters 115#/75#
14 swings 553/35#
7 pull ups (adv C2B)
Post lunge weight and rds for score

Grass fed ribeye & sauteed veggies

Stay focused everyone, only 3 more weeks left in the Sexy by Summer Swimsuit Challenge.  Choosing the right foods and the right portions will make all the difference in how you look not to mention feel!

Wednesday, April 27, 2011

Track Meet

Warm up:  800 m run, agility drills

Workout:
800 m run
rest 4 min
800 m run
rest 4 min
400 m run
rest 3 min
400 m run
rest 3 min
200 m run
rest 2 min
200 m run
Post best 800, 400 and 200 for score

Good one. . .

Good luck Aaron!

Good job on all the PR’s today!  And to Jenn for finishing after puking twice.

Good luck to Aaron in his move to Jacksonville, we will all miss you here.

Leader Board:  The new Leader Board is ready.  The data was out of date on the old board.  Those of you holding records that are not on the board please bring me your tracking card so that I may update it.

There is an Olympic Weightlifting Seminar with Glenn Pendlay coming up on May 7th at TNL Training Center.  It is $175 for the day per lifter.  Victor A has signed up and if 3 more people from our box are interested they will discount it to $150.  Here is the link to the event if anyone is interested. 
http://www.tnltampa.com/events.shtml

Tuesday, April 26, 2011

Deadlift 5 RM

Warm up:  tmu of push ups / sdhp 45#/30#

Skill/focus:  Deadlift
2 x 5, 1 x 3

Workout:
Deadlift x 5
push ups x max reps @ 2020
rest 2 min
5 sets
and then. . .

For max reps
3 mins of swings 55#/35#
3 mins rest
3 mins box jumps
Post dl 5 rm and total reps for all movements

Tempo Training:  if case you have not noticed we have been doing quite a bit of what is referred to as Tempo Training lately.  That is sometimes challenging to do so in a large group where we have varied skill levels.  Tempo training is productive for all levels if conducted properly.  Quite simply tempo training is the rhythm at which you raise and lower a weight including the rest time at the top and bottom of the lift.

The first number is time in seconds to return the weight in the eccentric or negative phase
The second number is the pause at the completion of the exercise or at the start of the lift
The third number is the time in seconds in the concentric phase or the time to raise the load
The fourth number is the pause at the top of the lift

Why & When do we do it?  We do it dependent on what we want the response to be from the workout.  It can control intensity, overload certain areas or bodyparts, improve technique, variability and transfer to other areas of CrossFit.  The endurance aspect at a 40×1 tempo for example on a back squat will take you to another level because of the carryover to so many things.

The “seconds” should be counted as (1 one thousand, 2 one thousand etc) and not at a fast and sloppy pace.  Not doing a full range of motion in any exercise will severely limit your results.

Monday, April 25, 2011

Crossfit Games Open 11.5

Warm up:  3 x 5 wall balls, kte

Skikll/focus:  Power Clean
Take 2-3 sets to build your load

Workout:
20 min AMRAP
5 power cleans 145#/100#
10 toes 2 bar
15 wall balls

Saturday, April 23, 2011

Fight Gone Bad

wall balls 20#/14#
sdhp 75#/55#
box jumps
push press
row
3, 5 min rounds
1 min btwn rds
for reps

Eye candy

Allright, that remark my be a tad sexist but was prompted by Robbie. . .

. . . “It’s funny that when your not here all the guys take off their shirts. Haha”  Thanks for sending the picture Robbie!

Aaron:  so sorry I didn’t get to say goodbye!  We will miss you but since I am always in Jax I look forward to wodding with you at CF Ragnarok.  Take care and good luck!

Friday, April 22, 2011

Energizer Bunny

Warm up:  400 m overhead run 20#/10#

Skill/focsu:  Shoulder Press
2-3 sets to build load

Workout:
Shoulder press x 2 + push press x 4
rest 3 min
4 sets
and then. . .

Complete as many reps as possible in 12 mins of
unbroken hspu
unbroken ring dips
unbroken push ups
Score is highest press weight and total reps perfromed of each movement

"It's not rocket science"

Surprise, surprise–I posted early!  I will be out of town until Monday spending the Holiday weekend with my family in Jacsonville.  Class schedule is as usual and in the capable hands of Coaches Mike, Kevin and Danielle. 

I will be posting a day to day account on our FaceBook Discussion group on suriving the Challenge on a holiday travel weekend.  I had to laugh tho, received an email this morning from one of our CF’rs who wishs to remain anonymous that asked, “What’s the big deal?  It’s not rocket science, just don’t put crap in your mouth.  You taught me well”.  I must admit, I couldn’t have said it better. . .

I am having issues with my email account and apologize for any delayed responses until the issue is fixed, most likely Monday.

Thursday, April 21, 2011

Jacked Wheels

Warm up:  3 x 5
-lunges each leg
-ring rows
-split jumps each leg

Skill/focus:  Split Squat
2 x 5 @ 30×1

Workout:
split squat x 6 ea leg @ 30×1
ring rows x 10 @ 2020
rest 90 s
3 sets
and then. . .

7 swings 55#/35#
14 goblet squats
7 RFT
Post split squat weight and time for score

We will have all regularly scheduled classes throughout the holiday weekend. 

Wednesday, April 20, 2011

Snatch It Up

Warm up:  3 x 5
-db snatch each side 30#/20#
-ball slams
-burpees

Skill/focus:  Snatch or HPS
Take 10 to 12 mins to build your load

Workout:
21. 15. 9 of
squat snatch 115#/75#
pull ups
ball slams
200 m farmers carry 40#/25#

OR

21. 15. 9 of
hang power snatch
pull ups
ball slams
100 m farmers carry
for time

Announcements:
-we are ordering new shirts.  What styles (tank or short sleeve), what colors (balck, red or other), what material (microfiber or cotton), what sayings would you like?  Majority will rule.  Feedback is greatly appreciated.

-in May we are considering offering a Muscle Up Clinic over 2 to 3 sessions.  If interested in attending please let me know

Tuesday, April 19, 2011

The Bench is Back

Warm up:  tmu of push ups and sit ups

Skill/focus:  Bench Press
1-2 warm up sets

Workout:
Bench press x 5 @ 20×1
L sit x 60 s
rest 90 s
5 sets
and then. . .

8 sets for max reps
20 s push ups
10 s rest
20 s sit ups
10 s rest
Post highest bench weight and # reps for score

It takes how many guys to bench?

A little blurry but we’re working on it.  Please post a tad larger so they can be read.  Nicky’s score is the perfect size.

We will have regular classes/hours this weekend.