Friday's here...

Here is the workout today from http://www.cathletics.com/


3-position snatch - 70% x 3 sets

http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=65 is the link for the 3 position snatch. Its basically three snatches, from the floor to overhead (all are squat snatches), from the hang to overhead, and from the high hang to overhead. Do all three as a single rep, and then do sets.

Snatch balance - heavy single; 85% x 1 x 2

http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=2&exerciseID=80 is the link for the snatch balance. You start with the bar set up for a back squat, hands in the snatch position. You drop down into the bottom of a snatch, while getting the weight overhead and arms locked out. Work up to a heavy single, then do a set of 2 at 85%.

Pull-ups - 3 x max (deadhang)

ring rows - 3 x 15 (I will explain these)

Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes

Sprint for 250m on the rower, then "jog" for 150m (rest interval). Do that for 7 minutes and log how many intervals you get. Max intervals is the name of the game.

Have a great weekend and holiday. We will resume on Wed after we all get back. If you want to do anything during the holiday, keep it light, and metcon oriented. See you all later in the day for the workout. Make sure to post loads and interval information to comments, as always.

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Strength/Metcon hybrid workout

5 rounds for time:

10 135# Overhead squats
400m run

Enjoy this one, if you are doing the hybrid. Keep your form tight on the Overhead squats. Head neutral, high shoulders, elbows turned in, like you are trying to pull the bar apart when overhead. Squat as low as possible (Ass to Ankles preferred) This one is a beast, surprisingly.

Rest Day.....Or...

Or nothing. Rest. You all need and deserve it. We will hit it up again hard and heavy tomorrow. Do something fun today, or learn something new.

Wednesday mess

Here is your Wed workout. www.cathletics.com if you need to look up any of the instruction videos. I will be around today, so let me know when you guys plan on knocking this one out.


Front squat - 77% x 3 x 5
Snatch pull - 103% x 3 x 3
Rack jerk - heavy single; 85% of single x 1 x 3

For time:
20 KB swings (heaviest bell you can manage)
10 box jumps (mid thigh height at least)
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings

Pull your weights from last week for the percentages for this week. Good form, and work on the speed on the pull on the Snatch pulls. As always post loads/times to comments.

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Strength/metcon hybrid workout:

21 225# Deadlift
21 Ring dips (sub a 3:1 ratio if no rings) (start with strict dips, then degrade to jumping ring dips if needed)
15 225# Deadlift
15 Ring dips
9 225# Deadlift
9 Ring dips

For time.

Get it on Tuesday

Here is todays workout from www.cathletics.com


Muscle snatch - heavy single (Work up to a heavy single, at least 5-7 sets between 1-3 reps till you get to your heavy single. I will go over the finer points of this today.

Power clean + push jerk - 75% (of power clean) x 2 x 3

3 rounds for time of:

10 Squat Clean + lunge each leg while in the rack - 50% BW (do a squat clean, stand up, then lunge left, and lunge right, thats one)
20 kipping pull-ups

Make sure you guys are doing all the exercises correctly. If you are working out at 1130 again, I can go over a few things before I have to leave for an appointment. Post loads and times to comments as always. Have a great day!

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Strength/METCON hybrid workout:

For time:

12 135# Thrusters
30 Wall ball (20# ball)
9 Hand stand pushups (full range of motion)

9 135# Thrusters
40 Wall ball
6 Hand stand pushups

6 135# Thrusters
50 Wall ball
3 Hand stand pushups

TSHIRTS HAVE BEEN ORDERED!!!

As of this morning, the t-shirts have been put on order with the company I am working with. I am being told that they will start working on the shirts next week, once they get the shirts shipped to them from the t-shirt company. As soon as I get them, I will get them seperated out, and I will notify you all when you can come and pick them up. Think in the neighborhood of two two and half weeks.

Mondays strength day

Here is todays workout.


Back squat - 85% x 3 x 5
Clean deadlift - 115% (of clean) x 3 x 3
Push press - 83% x 4 x 5
Chin-ups - 3 x 10 (weighted if needed)
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (Use a 10 or 20# dynamax ball for your weight) http://www.cathletics.com/resources/exercises/index.php?show=exercise&sectionID=3&exerciseID=128 is the link for the explanation of the Russian twist.

This is week two of our strength programming. Hopefully you guys will start seeing some gains here soon. Keep the form on all exercises clean and crisp, and keep the loads as heavy as you can do them for the prescribed sets and reps. I will be around today, so let me know when you guys want to work out, and I will come over and work out with you guys.
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AND FOR THOSE OF YOU WHO HAVE BEEN ASKING FOR SOME STRENGTH/METCON HYBRIDS, here you go. Enjoy it. This one is a smoker. Read the explanation about it and you should have no questions.

Taking on "The BEAR"
The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it. I love this workout, and it will WEAR YOUR GRIP OUT!

http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv is the link to see the video of this workout, compliments of www.crossfit.com ENJOY!!!

Friday

Here is Fridays workout. I am on leave for today, so I will not be here. Go to www.cathletics.com and click on the exercise demo link at the top of the page, and look in weightlifting link (or the other ones) if you have questions on any of the lifts. Have a great Friday, post your weights and times to comments, and I will see you all on Monday.


Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 (LOOK THESE UP!!!)
Overhead squat - heavy single; 85% of single x 2 x 3
Chin-ups - 3 x 12 (add weight if needed) (These are specifically chin ups, so just do chin ups)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
Post numbers and questions to comments.

Have a great workout, and I will see you on Monday. Enjoy your rest weekend.