End of quarter break - you deserve it!

Time to take a load off (literally) and recover for the start of our fourth quarter of training for 2011. Here is the gym schedule for next week:

Closed Saturday, 9.24.11
Closed Sunday, 9.25.11
Open Gym Hours Monday, 9.26.11 > 6am-9am & 5pm-7pm
Closed Tuesday, 9.27.11
Open Gym Hours Wednesday, 9.28.11 > 6am-9am & 5pm-7pm
Closed Thursday, 9.29.11
Open Gym Hours Friday, 9.30.11 > 6am-9am & 5pm-7pm
Closed Saturday, 10.1.11
Closed Sunday, 10.2.11
Re-Open for regularly scheduled classes Monday, 10.3.11 - Start of the 4th Quarter!

Benchmark testing wk 2: Nasty Girls

----------
Nasty Girls(Boys)
3 RFT of
Air Squats x 50
Muscle-Ups x 7
Hang Power Clean x 10 @ 95#/135#

*Scale movements/reps/weights as needed! TGIF :)

Benchmark testing wk 2: Isabel / Grace

----------
Your choice today: Isabel or Grace

Isabel = 30 x Snatches @ 95#/135#, Grace = 30 x Clean and Jerks @ 95#/135# FOR TIME!

Benchmark testing wk 2: Helen

----------
Helen
3 RFT of
Run x 400-meters
KBS x 21 @ 16-k/24-k
Pull-Ups x 12

Benchmark testing wk 2: Diane

----------
Diane
21-15-9 for time of
Deadlift @ 155#/225#
Handstand Push-Ups

*Scale HSPU as needed (tires/boxes/bands/etc.) but shoot for full range of motion on each rep. Deadlifts = scale to appropriate weight and don't bounce or drop the bar!

Benchmark testing continues: week two!

----------
Fran
21-15-9 for time of
Thrusters @ 65#/95#
Pull-Ups

*Only good reps will count - period! Thruster = Full squat (butt to ball) and arms/legs extended overhead (no jerks!) Pull-Ups = Chin rises clearly OVER the bar regardless of "style" (strict, kipping, butterly, etc.)

Fight Gone Bad 6 - Annual Fundraiser

----------
For the brave souls that have registered - see you bright and early!

IF you performed the Oly Total yesterday then complete the recovery work scheduled below, otherwise hit your 1-RM Snatch/CNJ and set some PR's!

Recovery: NOT for time

1.) "Play" with double unders. Stay relaxed and work on getting into a rhythm as best you can. 10-15 minutes of practice, then...
2.) GHD Situps/Hypers 2-3 sets each of 10-15 reps
3.) Quick circuit of KBS (light) + strict dead hang pullups/chinups + overhead squats w/pvc. 3 rounds not for time, play with the reps, pace yourself and focus on moving at a steady "easy" pace rather than "pushing" through a tough wod. Its active recovery.

Benchmark Week Day #4

"Olympic Total"
1-Rep Max Snatch
1-Rep Max Clean and Jerk

*This is our first time maxing out on the Olympic lifts and as such we will modify things accordingly. We want to keep strict standards of form and technique on the lifts (to the very best of our abilities!) however we will allow the following: Snatch, or Power Snatch, and any combination of Clean and Jerk/Push Press/Press or Power Clean/Jerk/Push Press/Press. Do the best you can!!! Have fun with it!!!

Benchmark Week Day #3 (Mobility/Preparation)

-----clean and jerk upper body prep-----

-----clean and jerk lower body prep-----

Mobility/Prep for heavy Oly lifts tomorrow!!

Benchmark Week Day #2

----------
IF you performed the Total yesterday then complete the recovery work scheduled below, otherwise hit your lifts today and recovery work tomorrow!

Recovery: NOT for time

1.) "Play" on the C2. Adjust for wattage and tabata intervals as described in the video and play for a few minutes.
2.) GHD Situps/Hypers 2-3 sets each of 10-15 reps
3.) Quick circuit of KBS (light) + strict dead hang pullups/chinups + overhead squats w/pvc. 3 rounds not for time, play with the reps, pace yourself and focus on moving at a steady "easy" pace rather than "pushing" through a tough wod. Its active recovery.

BENCHMARK TESTING STARTS NOW!!!

----------
The CrossFit Total

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

*copy the link into your browser and read the free article, be prepared!

MWOD: Sunday, September 11, 2011

----------
Open those hips! Here is something you can do from home to prepare for tomorrow. Hint: HEAVY squatting (and some other stuff!)

Open Gym Saturday, September 10, 2011

Saturday open gym hours 8am - 10am. No scheduled workout today. If you missed one earlier in the week you can make it up, otherwise rest up for Monday ;)

WOD 38: September 9, 2011

TGIF WOD

For time complete:
50 x Burpee Broad Jumps, then
3 rds of
30 x KBS or DB swings @ 16-k/24-k
30 x 1-arm KB or DB Hang Clean + Jerk @ 16-k/24-k (15 x left/15 x right)
30 x 1-arm KB or DB Overhead Walking Lunge @ 16-k/24-k (15 x left/15 x right)

*Training Notes: You are to use ONE kettlebell or dumbbell for the entire workout. Choose a weight that allows full range of motion and control for each movement.

WOD 37: September 8, 2011

----------
Warm-up complex (w/empty bar):
Hang Power Clean + Front Squat + Jerk + Back Squat + Good Morning: As many rounds as necessary for complete warm-up.
----------
"On The Minute"
Load the bar to approximately 65-70% of 1-RM Clean then perform:
2 Hang Power Clean + Jerk, on the minute for 10-minutes
----------

MWOD: Wednesday, September 7, 2011

----------
Clean N Jerk Prep - Upper
----------

----------
Clean N Jerk Prep - Lower
----------
Wednesday Open Gym Hours 6am - 9am

WOD 36: September 6, 2011

-----------
"Tabata Something Else"
Tabata Pull Ups
--Rest 1-minute--
Tabata Push Ups
--Rest 1-minute--
Tabata Sit Ups
--Rest 1-minute--
Tabata Air Squats
**Score TOTAL reps completed for all movements

Closed Sunday & Monday 9/4-9/5

Classes resume Tuesday, September 6 @ 6am!!!

ME (Max Effort) Oly Lifting: Saturday, September 3, 2011

Ingrid Marcum: US Olympic Team Trials 2008
----------
This is the last weekend of heavy Oly lifting before totals begin the week of September 12 ... get in some practice on your lifts!!!
----------
Saturday open gym hours 8am > 10am

WOD 35: September 2, 2011

----------
TGIF WOD
Five RFT of
**Cash-in: 400-Meter Run
15 Kettlebell Swings AHAP
15 Toes-2-Bar
**Cash-out: 400-Meter Run