Crossfit: November 2014

11.25.2014

11-25-15

STRENGTH

Development & Enhancement:
Find a 1RM Press and 1 RM Chin Up

145LB PR#
70LB KB PR#

FITNESS

12 Minutes:

Buy In: 400 Meter Run

AMRAP with remaining time:
10 Alternating Single Arm DB/KB Snatches 35lbs
10 Burpees over Box Jumps (16″/12″)

4 rounds + 16 reps

11.24.2014

11-24-14

STRENGTH

Enhancement, Performance & Competition:
20 minutes to work to a heavy 5 Rep Back Squat

175LBS

FITNESS

50 Double Unders (Scale: 100 Singles)
20 OH Squats – 135#/95# (Scale: Front Squat) 75lbs
20 KB Swings (32kg/24kg)
50 Double Unders
20 OH Squats
20 KB Swings
50 Double Unders

10:56

11.20.2014

11-20-14

STRENGTH

3 Sets:

Development:
A.) 8 Goblet Squats
B.) Handstand Hold x Max

Enhancement:
A.) 5 Front Squats
B.) Handstand Hold x Max

135/140/140
30 sec hold

FITNESS

3 Rounds:

1 minute each station, 1 minute rest between rounds, score = total reps

Wall Balls (20#/14#) 14
DB Hang Power Clean (35#/25#)
30
Lateral Plyo Ski Jumps 16"
Push Ups
AirDyne Calories

277!!!

11.18.2014

11/18/14

STRENGTH

3 Sets of Sequence 1-3-5:

Strict Press
95/105/110/

Chin Up
Bw/12kg/BW

FITNESS

4 Rounds:

1/2 Mile AirDyne

15 DB Push Press 45##

15 TTB (K2E or Knee Tucks)KT

17:14

11.13.2014

11-13-14

STRENGTH

3 SETS:

Development:
A.) 8 Goblet Squats
B.) Handstand Hold x Max

Enhancement:
A.) 5 Front Squats
B.) Handstand Hold x Max

Performance & Competition: 135lbs
A.) 2 Font Squats @ 80% with a 2 second pause at bottom
B.) Handstand Hold x 60 seconds

FITNESS

4 Rounds:

50 Double Unders
5 Reps of Barbell Complex

Complex:
1 Rep = 3 Hang Power Cleans, 2 Reverse Lunges (1 each leg) 1 Front Squat
P: 135#/95#, C: 155#/105#

18:10 at 95lbs

11.07.2014

11/6/14

STRENGTH

3 SETS:

(135lbs)!
Performance & Competition:
3 Font Squats @ 70% with a 3 second pause at bottom

FITNESS

3 Rounds for Time:

15 DB Thrusters (45#)
15 Ball Slams (40#)
15 Burpee Box Jump Overs

15:40 (forgot to do last round and lost 2 mins)

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