Crossfit: July 2014

7.31.2014

7-30-14

STRENGTH:

4 Sets

Single Arm Press 4-6 reps ea. arm
24kg KB
Rest 90 Seconds

L-Sit Tuck to Extention 7-10 reps (L-Sit Tuck Hold, accumulate 30 seconds)

Rest 90 Seconds

FITNESS:

21-15-9

Hang Power Clean (C: Power Clean 155#/105#) 125#!!!

DB Push Press (C: HSPU) 35lbs!!

Time 9:44

7.26.2014

7-25-14

STRENGTH:

Take 15 minutes to build to today’s 1-RM Push PressFITNESS:

165!!!!

For Time:

“DT”

5 rounds

12 Deadlifts

9 Hang POwer Clean

6 Push Jerks

10:38 with 105lbs and 45lb DB with forearm pain.

7.23.2014

7-23-2014

STRENGTH:

5 Sets:

Enhancement:
Hang Power Clean + Front Squat x (1+1) x 3 reps
Rest 2-3 minutes

165lbs!!!!

FITNESS:

AMRAP: 12 Minutes

15 American Kettlebell Swings
100 Meter Run

4 rounds +25!! 20KG

7.10.2014

7-10-14

SKILL:

Clean & Jerk

STRENGTH:

15 minutes to build to 1 heavy:

D&E: Hang Clean & Jerk

160#!!!!!

FITNESS:

“The Chief”

5 rounds of 3 minute AMRAP with 1 minute rest between rounds

3 Power Cleans (D: DB Hang PC, E: Hang PC, P&C: 135#/95#)

6 Push Ups

9 Air Squats

4 Rounds best 95#!!!!!

In building a routine around functional movements, you create a balance in all ten of these very important capacities:
Cardiorespriratory Endurance Stamina Strength Flexibility Power	Speed Coordination Accuracy Agility Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 500lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas. It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 350lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.

Broad General Inclusive Fitness