12/10/2012

12/10

Crossfit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South : 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30pm North

this is what we're all working for guys...sigh....some day.

WOD
3rds
30 Bear Hugger Squats (holding a plate tight to chest 45/25)
10 Bar Facing Burpees
15 Push Press
A)115/75
B)95/65
C)75/55

rest 2 Min

repeat

AAB extra
5rds
Max weighted Pullups in a min at 70% max
rest as needed

if max is unknown... find it.  (and come more often:)

12/9/12

CF 540 North: 8,12,1,2

CF 540 South: 11,12

Run 800m

4 Rounds

4 Power Cleans

8 Box Jumps

12 Pull Ups

Repeat

AAB) 165/105: 30in/24in Box Jump, A) 135/95, B) 115/75, C)95/65

12/7/2012

12/7

CrossFit 540:  5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD

Box Squats

5-5-5 @70-80

3-3-3 @ 80-90

then

5rds

50 DU (100 Singles)

10 Jerks

A)135/*95

B)115/75

C)95/65

AAB)185/120, rest a minute between rounds

12/6/2012

12/6

CrossFit 540:  5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30 PM north

For those struggling with the OH squat today, notice the outside heal raising up.  This goes hand in hand with the knees tracking inward (closer together) which in turn tends to cause the athlete to lean further forward or even lose the desired lumbar curve... which puts too much demand on the shoulders.

Warmup All

Step by step Power Cleans

Follow the trainer

Min of 20 reps

WOD 1

EMOM 10 min

5 Power Cleans

5 Burpees

A) 155/105

B)125/85

C)95/65

AAB)185/120

*try to duplicate movements in Warmup

WOD 2

Tabata

Alt the following

Pullups

Situps

SDHP 75/55

Grasshoppers

12/5/2012

12/5

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD 1(Gen) 15 min

Run 1 Mile

WOD 1 (AAB) 15 min
Find max OH Squat

WOD 2 All

15 Min AMRP
8 Ring Dips
10 Box Jumps
12 FS/OH  Lunges
A)95/65
B)75/55
C)65/45
AAB) OH

12/3/2012

12/3

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30 pm North

Butt up in the air, and not sagging down:) Perfecto!

WOD

20 Min AMRP
5 Pullups
10 KB Swings
15 WB
A)55/35
B)45/25
C)35/20
AAB)C2B

AAB Two a day
Snatch drills
and Snatch max

12/2/2012

12/2

CrossFit 540: 8,12,1,2
CrossFit 540 South :11,12

Front Squats
5-5-5 @70-80%
3-3-3 @80-90%

5rds
10 Squatting Box Jumps
Run 200M
*squat, bf your jump......shady