9/1/16

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Yoga is Canceled this Sunday 9/4/16
Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Kipping
  • Pull Ups/Ring Rows
  • Press

 

8/31/16

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Strength:

A. Strict Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

B. Ring Rows: 3 x 5-10

Conditioning (Practice):

3 Rounds:

  • ME Pull Ups (use same variation as last Friday, or a scale that will be challenging for 5-10 reps)
  • 15 Wall Balls
  • 400m Run
Mobility Extra:

SMR on Barbell: 1-3 minutes each leg (targeting hamstring)
 

8/30/16

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Strength:

5 Rounds: Work up to a max weight

  • 1 Power Clean
  • 1 Front Squat
  • 1 Squat Clean
Conditioning (Practice):

For Time:

  • 1000m Row
  • 30 TTB
  • 100 Double Unders
Mobility Extra:

Sit in the Bottom of a Squat: 3-10 minutes

8/29/16

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Strength:

Back Squat:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (Competition):

21-15-9

  • American KBS (70/53)
  • HSPU (Scale = Strict Press @ 75% TM)
Mobility Extra:

T-Spine Extension Smash: 1-3 minutes

8/28/16

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

8/27/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Overhead Squat (OHS)
  • Kipping
  • Toes-to-Bar (TTB)
Strength:

Strict HSPU: 3-5 x ME
or,
Wall Walks: 5 x 30 sec AMRAP

Conditioning (Competition):

21-15-9

  • Hang Squat Snatch (95/65)
  • TTB

8/26/16

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Strength:

A. Bench Press:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%

B. Deadlift:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Optional Strength:

(Before or after class)
Back Squat: 5×5 @ 80% TM

Conditioning (Practice):

3-4 Rounds:

  • ME Pull Ups (choose a challenging variation for 5-10 reps, Scale is DB Rows AHAP for 5-10 reps)
  • 250m Row
  • 10 Burpee Box Jumps (24/20)
Mobility Extra:

Overhead Distraction w/ External Rotation Bias: 1-3 minutes each arm
 

8/25/16

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Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Snatch
  • Push Ups
  • Burpees

8/24/16

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Strength:

Find a max weight for the following complex:

  • 2 Clean Pulls
  • 2 Cleans
  • 2 Front Squats
Conditioning (Practice):

Teams of 2, 1 person working at a time
14 min AMRAP:

  • 40m Burpee Broad Jump (20m each) (1 length of gym = 20m)
  • 40 TTB
  • 40 KB Goblet Squats (70/55)
Mobility Extra:

SMR on Barbell: 1-3 minutes each leg (focus on hamstring)
 

8/23/16

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Announcement:

Ever wanted to try climbing? Sign up for a climbing gym field trip with your friends from Hardware! We’re taking a field trip to First Ascent climbing gym – the Avondale location – on Sunday, September 18, 2016https://firstascentclimbing.com/avondale. We have a group reservation from 1-3pm (plan to arrive around 12:45 to check in). We’ll have access to all their climbing routes and the gym will provide staff to give tips and belay. The cost is $30/person, that includes equipment rental. All climbing experience and abilities are welcome! We need a minimum of 10 people, but can’t take no more than 25. Sign up on a first come basis at http://tinyurl.com/HWCFclimbing.

Strength:

A. Strict Press:

  • 3 @ 80% TM
  • 3 @ 85% TM
  • 3+ @ 90%

B. Ring Rows: 3x 5-9

Conditioning (Competition):

4 Rounds:

  • 10 Pull Ups
  • 10 Push Press (135/95)
  • 200m Run

(15 min cap)

Mobility Extra:

Bottom of Squat: 3-10 minutes