8/22/16

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Welcome Back, Farah!

We’re happy to welcome Farah back to the Hardware Coaching Staff…well at least for the next couple of weeks! Happy to have you back at Hardware, Farah!

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:

Back Squat:

  • 3 @ 80% TM
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Practice):

10 min AMRAP:

  • 3 Cleans (65%+ – increase weight each round)
  • 25 Double Unders
Mobility Extra:

T-Spine Extension Smash: 1-3 minutes
 

8/21/16

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

8/20/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Thrusters
  • Wall Balls
  • Double Unders
Strength/Skill:

Rope Climbs: 3-5 ascents in any style legs/legless/l-sit)

Conditioning (Practice):

2 Rounds:

  • 25 Pull Ups
  • 35 Wall Balls
  • 800m Run

8/19/16

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Strength:

A. Bench Press: (Add 5-10# to your TM)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (AMRAP, but not to failure)

B. Deadlift: (Add 10# to your TM)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (AMRAP, but not to failure)
Conditioning (Practice):

Part A.
Teams of 2, with 1 person working at a time

  • 6 min AMRAP Bike/Row for Calories
  • 6 min AMRAP Burpees Over Bar

Part B.
3 min AMRAP Double Unders

Optional Strength Work:

(can be performed before or after class)
Back Squat: 5×5 @ 75% TM

Mobility Extra:

Overhead Distraction w/ External Rotation Bias: 1-3 mins on each arm (contract/relax)
 
 

8/18/16

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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:
  • Air Squat
  • Back Squat
  • Front Squat

8/17/16

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Strength:

A. Strict Press: (increase TM by 5-10#)

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%

B. Weighted Pull Ups: 5×5

Conditioning (Competition):

4 Rounds:

  • 1 min AMRAP Squat Cleans (155/105)
  • 1 min AMRAP Bike/Row for Calories
  • 1 min Rest
Mobility Extra:

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

8/16/16

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Strength:

Hang Snatch: Find a 3RM

Conditioning (Practice):

12 min AMRAP:

  • 90 Double Unders
  • 60 AKBS (55/35)
  • 30 TTB
Mobility Extra:

Sit in the bottom of a squat for 3-10 minutes
*good for hip and ankle mobility

8/15/16

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Strength:

Back Squat:

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85% (AMRAP, but not to failure)

(increase TM by 10#)

Conditioning (Competition):

3 Rounds:

  • 400m Run
  • 12 Thrusters (115/75)
  • 12 Pull Ups
Mobility Extra:

T-Spine Extension Smash on Foam Roller: 1-3 minutes
*Improves neutral spine position and shoulder function

8/14/16

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

8/13/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Deadlift
  • Kettlebell Swings
  • Rowing
Strength:

Rope Climb: 3-5 Ascents, any style (legs/legless/L-sit)

Conditioning (Competition):

For Time:

  • 30 Pull Ups
  • 40 Cal Row or Bike
  • 30 Front Squat (115/75)
  • 40 Double Unders
  • 30 TTB

(17 min cap)