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3-3-3-3-3
Pause Back Squat - Pause for 3s in the bottom position
AMRAP 7
1, 2, 3, 4, 5.. Muscle Ups
Burpee Box Jumps
Complete 5 rounds for time of:
40m Farmers Carry (AHAP)
12 DB Shoulder to Overhead
10 DB Hang Power Clean
8 DB Walking Lunges
1 Medball Getup (AHAP)
16.30 Weightlifting
A. Power snatch + hang power snatch + TNG snatch + hang snatch
A.1 Establish a daily max in the complex.
A.2 Do five additional sets at 90% of the weight of the heaviest complex.
B. Snatch pulls
B.1 Ten sets of one snatch pull + one hang snatch pull + one TNG snatch pull + one hang snatch pull at the weight of the heaviest complex from A.1.
A. Complete 3 rounds for reps of:
AMRAP 2
Max Power Clean and Jerks 70/45
-Rest 2 Min-
AMRAP 1
Max Front Squats 70/45kg
-Rest 2 min-
B. 3x ME L-Sit/L-Hang
17.30 Gymnastics
A. 3 Sets of:
A1. 10-15 Scap Push Ups w Internal/External Rotation in shoulders
A2. 10-15 Active hangs(if you have a 2min passive hang: 5-10/5-10 OA Active hangs)
B. 3 Sets of:
B1. 3-5 Strict HSPU (hardest versions possible)
B2. 3-5/3-5 OACU Progressions (hardest versions possible)
C. For quality:
300 Hollow rocks
Liebe Grüße von den CrossFit Invitationals aus Madrid!
Adventskalender Türchen Nr. 5 - Greg mit seinen 3 (von nicht so vielen) Trainingsgeheimnissen:
1) Sich nie selbst belügen.
Ganz egal, ob es um Schwächen, Zeiten oder PR's geht - was es wiegt das kost's. Macht euch nicht besser und auch nicht schlechter. Analysiert eure "Baustellen", arbeitet an den basics und ihr werdet besser werden. Wir helfen euch gerne dabei!
2) Alles hinterfragen.
Jede These, jeden Tipp, jede Meinung.
Ja, wirklich alles. Probiert Tipps aus und findet dabei euren eigenen schnellsten Weg zum Erfolg. Viele Wege führen nach Rom.
3) Immer Kind bleiben.
Geht unbefangen und mit Enthusiasmus an jede Sache heran. Vergesst Schubladendenken und akzeptiert keine Sache mit "weil es halt so ist". Seid unbequem und lästig auf dem Weg neue Dinge herauszufinden.
Legt Scheuklappen ab und verlasst von der Mehrheit vordefinierte Pfade.
Definiert selbst euren Weg und werdet zu Meinungsbildern.
Coach Greg
„Godzilla“ as a 20:00min AMRAP:
1 OHS 100/70kg(out of rack)
2 Legless Rope climbs
3 Snatches 90/60kg
4 MU into Ring HSPU
Intermediates/Beginners:
1 OHS/Front Squat(out of rack)
2 Rope climbs/Rope Climbs with feet on floor out of sitting position
3 Power Snatches/Hang Power Snatches
4 (C2B) Pull ups + 4 Ring dips/ 4 Jumping Pull Ups + Dips from Box
2011 CF GAMES REGIONALS TEAM EVENT 1
2 Women(A+B), 2 Men(C+D), for time:
A - Row 750m
B - Row 750m
C - Row 750m
D - Row 750m
50 HSPU(A,B,C + D together, but at least one rep for each Athlete)
A - Row 750m
B - Row 750m
C - Row 750m
D - Row 750m
35:00min Time cap
Aus unserer top secret FB-Gruppe:
Adventskalender Türchen Nr. 3. - Joey mit seinen 3 (von vielen) Trainingsgeheimnissen:
1) KAIZEN, the Japanese form of continuous improvement. Quite often we think our goals will be reached in one session or one week of deliberate practice. We know that this is not the case and requires months and sometimes years to reach these goals. Be persistent and you will come closer to reaching them!
2) Search for and be critical of the information that goes into your lifestyle and training habits or practices. Ensure this information is from credible sources and be critical of it. This would be a health care professional or a peer reviewed source and some specific blogs. Sorry ladies pintrest is not a credible source for learning new techniques or methods to train or live a healthier lifestyle. Men you are probably worse. As much as I like informative blogs be careful what you read and watch because a little information can be more dangerous than no information.This also includes being critical of us coaches as well! Just because we as coaches tell you to do something it is acceptable to ask why we are doing it. Quite often this practice leads to greater sessions because their is greater purpose! It is our jobs as coaches to be able to explain why we do everything with the Grex pack, if we cannot then we need to re-evaluate what we are doing!
3) Remember the purpose of what you are doing. Quite often we get into a groove of unmindful patterns and we lose our ability to be in the present moment. This can be when: we are training, relaxing, working or spending time with loved ones. All of these situations require different things from us, give them their full attention they deserve. Honour the present moment and you will get more satisfaction from each activity. 'There will never be a time when your life is not this moment.' -Deepak Chopra
A. 4 Sets of:
A1. 8/8 Single leg RDL
A2. 8/8 Half-kneeling KB/DB Press
A3. 8/8 Russian twists with plate
B. 5:00min AMRAP of:
14 BB Jumping squats 20/10kg
7 Lateral Burpees over the bar
17.30 Gymnastics:
A. 3 Sets of:
A1. :15sec. Ring Support hold
A2. :15sec. False grip hold on rings
B. Skill: FWD Roll in rings
C. 3 Sets of:
1:00min HS Progression on Floor/+PVC/Wall-facing
D. Skill: Free standing Handstand (with spotter)
A. MU Progressions
B. For time:
50 Back Squats 60/40kg
10 MUs
40 Front Squats 50/35kg
10 MUs
30 OHS 30/20kg
10 MUs
20 Air Squats
10 MUs
20:00min Time cap
18.30 Gymnastics:
A. 5 Sets of:
A1. 10 Scap push ups
A2. 10 Active hangs
A3. :30sec. (Pseudo planche) Plank hold
A4. 10/10 Side over arches
B. 10:00min AMRAP of:
20m Bear crawl
20m Burpee Broad jump
19.30 Weightlifting
A. Power snatch + hang power snatch + TNG snatch + hang snatch
A.1 Establish a daily max in the complex.
A.2 Do five additional sets at 90% of the weight of the heaviest complex.
B. Snatch pulls
B.1 Ten sets of one snatch pull + one hang snatch pull + one TNG snatch pull + one hang snatch pull at the weight of the heaviest complex from A.1.
A. Snatch Technique work
Your coach will evaluate wich style of snatching you will use in B. and also recommend a weight.
B. CF Grex Games WOD 2 - „Brain and pain Snatch“
B1. EMOM for 6:00(choose your weight, you can increase the weight for each complex but you are not allowed to decrease):
Advanced: 1 Snatch + 1 Hang Snatch + 1 OHS
Interm./Beginners: 1 Power Snatch + 1 Hang Power Snatch
1:00min Rest, then
B2. 3:00min AMRAP of:
Advanced: Snatch(any style)
Interm./Beginners: Hang Power Snatch
Score B1 = Weight x Reps(Complex needs to be UB)
Score b2 = Weight x Reps
16.30 Weightlifting
A. Power snatch + hang power snatch + TNG snatch + hang snatch
A.1 Establish a daily max in the complex.
A.2 Do five additional sets at 90% of the weight of the heaviest complex.
B. Snatch pulls
B.1 Ten sets of one snatch pull + one hang snatch pull + one TNG snatch pull + one hang snatch pull at the weight of the heaviest complex from A.1.
A. 4 Sets of:
A1. Lateral Hurdle jumps(1st and 3rd set start 4 jumps to the right and immediately back, 2nd and 4th set vice versa)
A2. 6-8 L-Sit Pull ups(supinated)
A3. 10/10 Side over arches
B. For time:
20m Burpee Broad jumps
10 Wall walks
20m Bear crawl
30 Box jumps
10:00min Time cap
17.30 Gymnastics:
A. 3 Sets of:
A1. ME Kipping Ring dips
A2. ME Kipping Pull ups
B. Tabata Hollow rocks
C. Tabata Air squats
18.30 Weightlifting:
A. Power Clean 1RM
B. Split Jerk 3RM
C. 21-15-9
Power Cleans - Cleans - Split Jerks
5 Rounds of:
1:00min ME Assault Bike for calories
1:00min ME Row for calories
1:00min ME Box jumps
1:00min ME Push press 50/30kg
1:00min ME DUs
1:00min Rest