Archives for March 2013

Monday, April 1

MASTERS & REGIONAL ATHLETES

Recovery Day

GAMES ATHLETES
1.  Snatch
Power Snatch + Squat Snatch, work up to a heavy set.

2.  Front Squat
3RM
10RM

3.  "Kelly"
5 RFT
400m Run
30 BJ, 24/20
30 Wall Balls, 20/14 - 10' target for both men and women.

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit" 
– Aristotle

Sunday, March 31

MASTERS & REGIONAL ATHLETES

Open 13.4
AMRAP 7:
3.6.9….of:
Clean and Jerks, 135/95
TTB

GAMES ATHLETES
Recovery Day.


"Self-pity is easily the most destructive of the nonpharmaceutical narcotics; 
it is addictive, gives momentary pleasure and separates the victim from reality."
– John W. Gardner, President, Carnegie Foundation

13.4 – Halo – Good Times

13.4            Halo Drop            Team Good Times

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DON"T FORGET TO POST YOUR 13.4 SCORES BY 5:00!!

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IMG_8747That is the face of an incredibly Happy Zach signing his score card for a huge PR Clean and Jerk! 135#!

Team Good Times

CrossFit WOD –
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5 Rounds for Total Time:

Teams of Two

  • 40m Prowler Sprint – M 180 lb. / W 90 lb.
  • 10 KB Swings – M 2 pd / W 1.5 pd

90 second rest


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Halo Drop

CrossFit WOD –
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"Halo Drop"

3 Rounds for Time:

  • 500m Row
  • 7 Deadlifts – M 275 lb. / W 185 lb.
  • 14 Box Over Jumps – M 24" / W 20" – must face the box on every jump, don't need to come to full extension on the top of the box

 

Strength Focus –
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  • Deadlift – Heavy set of 5

 

 

 

 

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Saturday, March 30

MASTERS & REGIONAL ATHLETES

13.4 PREP
1.  General Warm up
see the FAQs

2.  Mobility
Shoulder Capsule
Thoracic
Forearms
Posterior Chain

3.  Specific Warm up
Burgener Warm up
3 Power Cleans, 95/65
3 Jerks, 95/65
3 TTB
3 Clean and Jerks, 95/65
3 TTB
3 Clean and Jerks, 135/95
3 TTB
9 Clean and Jerks, 135/95
9 TTB
3 Clean and Jerks, 155/105
3 TTB

GAMES ATHLETES
1.  Power Snatch
3×2

2.  For time
1 mile Run
21 KBS, 70/53
21 Goblet Squats, 70/53 – demo vid.
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats


“The qualities and capacities that are important in running – such factors as will power, 
the ability to apply effort during extreme fatigue and the acceptance of pain – have a 
radiating power that subtly influences one’s life.”
Jim Fixx

March 2013 Newsletter!

Big thanks to Joel for all his hard work on getting these newsletters created!  Inspirational stories from our CrossFitters!

March 2013 Edition is HERE

IngridandGreg
Look who's Athlete of the Month – Power Couple!!

Faces of Champions!

Strength Focus – Back Squat -5 reps Moderate

Complete as many reps as possible in 7 minutes following the rep scheme below:IMG_8648
3 Clean and Jerk -135# M/95# W

3 Toes-to-Bar


6 Clean and Jerk


6 Toes-to-Bar


9 Clean and Jerk


9 Toes-to-Bar


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12 Toes-to-Bar


15 Clean and Jerk


15 Toes-to-Bar


18 Clean and Jerk


18 Toes-to-Bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

This workout begins from the standing
position with the barbell on the floor and the Athlete standing tall.
Every rep counts in this workout. You will enter your score as the total
number of reps.

The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk.

A
shoulder press, push press, push jerk or split jerk may be used, as
long as the elbow, shoulder, hips and knees are fully extended, and the
bar finishes directly over the body with the feet in line. If the jerk
is missed but brought back to the front rack, the Athlete may re-attempt
the jerk from there without taking the barbell back to the floor.

In
the toes-to-bar, the Athlete must go from a full hang to having the
toes touch the pull-up bar. Both feet must be in contact with the bar at
the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

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Thanks for visiting, Thomas from Chicago Foundry CF, and Kim from Cuyahoga CF (OH)!

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Faces of Champions! 
Great job on all the PR's we saw today!  8-20# PR's on the Clean and Jerk for multiple reps and first time Toes-to-Bar!  So exciting!! 

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Friday, March 29

MASTERS & REGIONAL ATHLETES
Recovery Day

GAMES ATHLETES
1.  Front Squat
1RM

2.  "Halo Drop" (heavier than gym WOD)
3RFT

500m Row
7 Deads, 315/225
14 Box Jump Overs, 24/20 – must face the box on every jump, don't need to get extension on top of the box.

3.  Not for time – but in as few sets as possible, complete:
75 Hip Extensions
50 GHDSU
25 Ring Rows

"Ever since I was a child I have had this instinctive urge for expansion and growth. 
To me, the function and duty of a quality human being is the sincere and honest
development of one's potential."
– Bruce Lee
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Looking for words of wisdom for 13.4? Some Sage advice from a righteous lifter and girl! ♥ -Sage Burgener

March 27, 2013

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