4/20/15

Congrats, Owen!

Coach Owen did Hardware proud this weekend, as he brought home 1st Place in the Masters Division at “The Event” at Fit Bodies CrossFit this past weekend! Nice work, Owen!

Reminders:

“Working OUT” is this weekend at CrossFit Defined Lincoln Square. We’ve got many HWCF athletes signed up. Come out to support and cheer on your fellow athletes if you are able to!

Strength:
A. Back Squat @ 13×0 tempo (3 sec pause at bottom):
  • 5 x AMRAP**
**Pick a weight that you can do for 5×6, roughly 60% 1RM. Perform as many reps as possible for 5 sets.  Don’t perform more than 9 reps a set.
Conditioning:
12 min AMRAP
  • 10 KBS (70/55)
  • 200 M Run

4/19/15

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Open Gym today from 10AM – 12PM!
Yoga with Melissa DiLeonardo starts after @ 12:30PM!

4/18/15

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Reminders:
  • Foundations Class meets today @ 9AM!
  • Olympic Lifting meets today @ 12PM!
Strength:

Deadlift: 4×3

Conditioning:

“Helen”
3 Rounds:

  • 400m Run
  • 21 KBS (55/35)
  • 12 Pull Ups

4/17/15

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Reminders:
  • Foundations Class meets this Saturday @ 9AM!
Strength:

Front Squat: 4×3

Conditioning:

9-7-5

  • Squat Clean & Jerk (165/115 or 75% 1RM)
  • Muscle Ups (scale is 18-14-10 Dips)

4/16/15

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Reminders:

Classes today, with the exception of 6:30PM OLY, will focus on skill development. Going forward, Thursdays will follow this same format…if you come to class on Thursdays, you can choose one of the following options:

  • Attend a structured class focusing on skill development
  • Use class time as an open gym (no direct supervision from a coach)
Thursday’s Skill:

Rope Climb Technique
Kipping Pull Up Technique

4/15/15

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Announcement:

Starting this week, Thursday’s 6:00AM, 9:00AM, 5:30PM and 7:30PM class will focus on skill development in various areas of CrossFit. 6:30PM class will be olympic lifting. For those that are reasonably self sufficient and would like to make up work from previous training days (Monday, Tuesday, or Wednesday), will be able to do so on their own on Thursday.
Basically, you will have two options if you stop in on Thursday:

  • Attend a structured class and focus on developing skills with a CF coach.

or

  • Use Thursday as an open gym and make up work you missed from earlier in the week without the direct supervision of a coach.
Strength:

A1. Bench Press: 4×8
A2. Pendlay Rows: 4×8

Conditioning:

8 min AMRAP:

  • 20 KB Lunges (70/55)
  • 20m Handstand Walk (10 Wall Walks)

4/14/15

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Announcement:

Starting this week, Thursday’s 6:00AM, 9:00AM, 5:30PM and 7:30PM class will focus on skill development in various areas of CrossFit. 6:30PM class will be olympic lifting. For those that are reasonably self sufficient and would like to make up work from previous training days (Monday, Tuesday, or Wednesday), will be able to do so on their own on Thursday.
Basically, you will have two options if you stop in on Thursday:

  • Attend a structured class and focus on developing skills with a CF coach.

or

  • Use Thursday as an open gym and make up work you missed from earlier in the week without the direct supervision of a coach.
Strength:

Snatch: 5-8×3

Conditioning:

3 Rounds:

  • 5 Snatches (135/95) or 70% 1RM
  • 25 Double Unders

then,

  • 21 TTB
  • 400m Run
  • 15 TTB
  • 400m Run
  • 9 TTB
  • 400m Run

 
 

4/13/15

Announcement:

Starting this week, Thursday’s 6:00AM, 9:00AM, 5:30PM and 7:30PM class will focus on skill development in various areas of CrossFit. 6:30PM class will be olympic lifting. For those that are reasonably self sufficient and would like to make up work from previous training days (Monday, Tuesday, or Wednesday), will be able to do so on their own on Thursday.
Basically, you will have two options if you stop in on Thursday:

  • Attend a structured class and focus on developing skills with a CF coach.

or

  • Use Thursday as an open gym and make up work you missed from earlier in the week without the direct supervision of a coach.
Strength:

Back Squats: 4×8 (+5# from last week)
**Sets start every 2:30

Conditioning:

For Time:

  • 50 Thrusters (95/65)
  • 50 Pull ups

*EMOM Perform 3 Burpees.

4/12/15

Open Gym today from 10AM – 12PM!
Yoga begins at 12:30PM!

4/11/15

Reminders:
  • CrossFit Classes @ 10AM & 11AM
  • Olympic Lifting – 12PM
Strength/Skill:

Clean & Jerk Technique

Conditioning:

“Grace”
30 Clean & Jerks for time (135/95)
then,
800m Run
**Grace can be scored separately for a spot on the leaderboard.

Extra:

Deadlift: 4×3