The nutrition challenge is still going on.  Make sure you are bringing in your journals for the coaches to look at.

Warm-up
5 attempts at ME double under, 3 minute cutoff
2 passes handstand walk or 1-2 minutes of HS hold practice on the wall
Burgener

BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning
Row 500m
100 Double-Unders
200′ DB Farmers Carry ahap
20 Alternating DB Snatches ahap
100 Double-Unders
Row 500m

For time.

Strength
1a) 3X8 Weighted GH Raise – ahap, rest 45 sec.
1b) 3X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.

“Do you know what my favorite part of the game is? The opportunity to play.” - Mike Singletary

The nutrition challenge is still going on.  Make sure you are bringing in your journals for the coaches to look at.

Rest Day * Spend focused time on body work and planning and preparing your nutrition.

Or come to the gym and make-up workout missed during the week.

Warm-up
Active stretching
5 minutes to work on weakness. (HS walk, DUs, butterfly pullups, kipping hspu, etc.)

BB Gymnastics
1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.

Conditioning
“Jackie”
Row 1k
50 Thrusters 45#
30 Pullups

*Rest 5 Minutes

Run 800m
50 Wall Balls 20/14#
30 Pullups

Matt, Jason, Jenny and Michelle at Garage Games 1 in Feb 2012.  Matt is carrying that stone, it weighs approximately 489.4#.  Beastmode.  Also, during this event, after the 1 legged bear crawls for about 20-30 yards, Jenny stood up after her bear crawl, turned around and then face planted.  Good times, good event, cold as shit.

Warm-up
400m run
2 minutes of 3rd world
Burgener

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning (pain threshold)
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1

The CF Refugees that worked out at the CFA event last Saturday for MECP2.  Theresa, was there too, cheering us on and taking this pic.  Thanks for the support.

Warm-up
Row or run or jump rope
Handstand work
Burgener

BB Gymnastics
5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

Strength
1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

Conditioning
3 rounds for time:
5 Snatch Balances 135/95#
20 Wall Balls 20/14#
30 Double-Unders
20 T2B
30 Double-Unders

The nutrition challenge is still going on. Make sure you are bringing in your journals for the coaches to look at. There is a couple hundred bucks and a start to a healthier life at stake!

Also, if anybody has any ideas for any workouts they think would be fun or just plain hard as hell, let Matt know. Ideas are always welcome.

Warm-up
2 passes HS walk
3rd world squat work. Butt on the heels

Strength
Dead-lifts
1-10-1-20-1-30

Conditioning
3 rounds of
200m run with 45/25# plate
30 situps
15 lateral burpees, jumping over your plate
3 sets of 1 muscle up with 2 tempo ring dips (5 seconds at the top, 5 seconds at the bottom)

Midline
3 attempts at ME hold for time of 135/95# in the bottom of 3rd world.

The nutrition challenge is still going on.  Make sure you are bringing in your journals for the coaches to look at.  There is a couple hundred bucks and a start to a healthier life at stake!

Warm-up
500m row, all out effort, set a pr
Burgener

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.

Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-
3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.

Turi at the bottom position of her high bar back squat.

Warm-up
5 attempts at ME DU (3 minute time limit)
2 passes hand stand walk

BB Gymnastics
5X3 Clean & Jerk @ 75% – rest 60-80 sec.

Notes: These are not touch and go reps. Reset before each rep.

Strength
1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

b) 4X400m Sprint – rest 60 sec.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong

Take a rest day or make up workout missed during the week.

Jenny K. getting some back squat work in.

Today, the gym will be closed. We will be making a field trip up to CF Adrenaline in Cartersville, GA for the fundraiser for MECP2. If you want to follow Matt, he will be leaving the gym at 8:15 am.  The workout is from 9-11 If not, you can get the gyms address from their website.

https://www.wepay.com/events/Crossfit401K

www.crossfitadrenaline.com

If you are not coming to CFA, run a 5k.