Quick information:  New things starting!!!!

 

We are starting a Weightlifting team- with our first big competition being the American Masters here in Savannah, the weekend of Oct 31st.  Contact Suzanne for training times.

We have several different CrossFit competitions we are training for or have people participating.  Check the board, and talk to the trainers.

 

 

 

 

worth it

Strength

Push Press 3×8, 3×6, 3×4  increase weight as you go.

WOD

5 rounds for time:
10 deadlifts, 225#/155#
20 bar facing burpees
40 double unders
Run 400m

Last day of testing!  You guys have been doing awesome!!!

bear complex

 

Skill/Strength:

Clean and Jerks for Max!   This also means you can get your power clean max.  :)

 

WOD:

“Nancy”

5 Rounds:  400m run,  15 Overhead Squats (95/65#)

 

 

Strength:  Snatches: Power and Full for Max weight

 

WOD:  ”Fran” 21-15-9.  Thrusters (95/65), Pullups.  You can’t have a benchmark week with out Fran!!!!

thrusters

And more Girl WODS for the testing week!!!

Wod#1:  ”Annie”:  50-40-30-20-10.  Double unders and sit ups

 

Wod #2:  ”Karen” :  150 Wall balls (20/14)

 

The Girls

Testing week continues!

#1:  Grace:  30 clean and jerks (135/95).  This is a WOD that should be done as a sprint.  It should take less than 10 minutes- (5 minutes preferred).  Do not do a weight that this WOD can’t be completed in this time frame.  Also, must keep good form!!!!

 

Rest at least  5 -10 minutes!!!

 

#2:  Barbara:  5 Rounds:  20 pullups, 30 pushups, 40 situps, 50 squats.  Yea- this one is gonna take longer than 10 minutes…..

 

do-these-squats-make-my-butt-look-big_design

We are doing testing!  Yay!  Here are 2 things we can test today.  If there is time and room, we can test other skills, strengths, and wods today and any of the days this week.  Check with the trainers if you have something you want to try.

 

 

Strength

Front Squat max.  Warm up with sets of 2-3 sets of 5, then as you increase your wieght you decrease your sets.  As you get closer to your max- then we start with singles.

WOD:

“Diane”

21-15-9

Deadlifts (225/185#), Handstand pushups

We are going to start testing strengths and named WODs.  :D  Let’s get your name on the PR boards!

Strength:

Deadlifts:  start with sets of 5 to warm up at lighter weights, then increase to heavy singles.

lift me

WOD:

“Helen”

3 Rounds:

400m run

21 Kettlebell swings

12 Pullups

 

 

 

 

 

***  No early am competitor program on Thursday- we will be opening at 7am.  ***

 

Strength

Bentover Rows with the bar.  3×8, 3×6, 3×4.  This is an arm and lat workout.  NO bouncing the hips to get the bar up.

 

WOD

5 rounds:
4 handstand pushups
15 double unders
8 Russian kettlebell swings, 32kg/24kg

 

Aerobic Capacity

Erg Step-Up Test

Row 500m @ 9
Rest 2 min
Row 1000m @ 9
Rest 2 min
Row 1500m @ 9
Rest 2 min
Row 2000m @ 9

Notes: For clarity, an effort at 9 should be something like “max effort without the final sprint.” Work at your maximal sustainable pace, but don’t try to gun it at the end. It should still hurt, bad. 

kettlebells

Announcement #1:  No noon class today, Wednesday 10/8/14.  Short notice time conflict!

Announcement #2:  Our current yoga instructor is having scheduling conflicts, so cancelling Wednesday evening yoga classes.  Normal class schedule.  Will talk to other instructors to continue this program.

 

Skill:

10-15 minutes practicing Rope Climbs- bring your socks and long pants!!

 

Strength:

Front Squats – 3×8, 3×6, 3×5 – Form>weight

 

WOD: Death by Burpees! (more fun than it sounds…not really)

Extra Credit: Ott Drills 2 or 3, 2 min rest between

Gymnastics

Strict Pullups 3×10

20 total:
Wall walk + 2 strict chest-to-wall HSPU + walk back to hollow plank

Strength

Push Press warm up with sets of 5, then 3′s, then 3 sets of 2 at 90-95% of your max

WOD

5 rounds for time of:
500-meter row
50 squats
30 ab mat situps

20140827_170854