21-15-9

“Yellow Submarine” Tuesday 4/28/15

Strength front squats 65% x 5, 75% x 5, 85% x 5+ If you tested last week, here is what you do. I will use the test numbers: #135 x 10 reps. 1. Use the chart in the gym to find a 1 rep max – #135 x 10 = #180 max (or use thisREAD MORE

“Snatch-opotomus” Tuesday 3/17/15

Strength pause power snatches (1 sec pause at knee and at catch): 2 reps EOtherMOM for 12 minutes (12 total reps @ heavy weight) Today is all about producing power in the pull. You should be catching above parallel, but other than that, you may drop as close to parallel as you want. I wantREAD MORE

“Bodyweight Ninja” Tuesday 3/3/15

Strength ***post WOD – 4×6 single arm DB row; 4×6 strict DB press When performing complex barbell movements or lifting heavy, then I will always program them first; however, I do like to add some supplemental lifts to the ends of workouts as well. These lifts will generally be bodyweight, barbell, or core movements. ButREAD MORE

“Diane” Sunday 2/22/15

MetCon “Dianne” 21-15-9 Deadlift, Hand stand push up Another infamous CrossFit WOD that will leave your hamstrings and shoulders taxed to their limit. What you may not have considered is the heavy toll this WOD takes on your core. In order to rep out heavy deadlifts you must have a sturdy lever arm to pullREAD MORE

“Chuck Yeager” Tuesday 10/14/14

Strength Strict Press: 65% x 5, 75% x 5, 85% x 5+ Keep those bellies tight to resist the urge to lean back and use more of your chest. Barbell Free DB strict press: 4 sets of 5 MetCon – “Chuck Yeager” Orange Start with 50 double unders, then 12-9-6 of: strict supine pull ups,READ MORE

“Grip Test” Friday 9/12/14

Strength Power Clean: 2 reps EMOM for 5 min, rest and load bars, 1 rep EMOM for 5 min The first five minutes should be relatively heavy, but light enough to avoid misses and light enough to focus on what part of the lift needs attention. The second 5 minutes I want the weight to beREAD MORE

“Gluteus Gracious” Monday 9/8/14

Strength Strict Press De load: 40% x 5, 50% x 5, 60% x 5 De load means the focus is off of total weight and should be on form and functionality. Bar Free Dumb bell strict press: 4 sets of 5 MetCon “Gluteus Gracious” Rx – 85/55 Competition – 115/85 21-18-15 of: front rack lunges,READ MORE

Monday 8/25/14

Strength Strict Press 70% x 3, 80% x 3, 90% x 3+ MetCon “Push Press Biathlon” 800m Run, 21 Unbroken* Push Press, 800m Run 18 Unbroken* Push Press, 800m Run, 15 Unbroken* Push Press Athletes must run a 200m penalty for dropping the bar. Rx – 115/65 Competition – 155/105 Intent The idea is toREAD MORE

Tuesday 8/12/14

Skill Movement prep and progressions Since we are using 6 separate and technical movements, we are spending our skill time wisely by going over each and every movement to prime you for this WOD. Technique goes a long way with a workout like this, so be sure to get better at something today and doREAD MORE

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