Monthly Archives: September 2016

Friday

marc-small

Marc Small | Age 29 | Collegeville, Pennsylvania

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Lifting week continues

As we continue to grow and demand for certain times increases, we will open up more coaching and class space. This will likely look like having two coaches during the 6pm class and using both rooms, but we will keep you updated as we figure out the best way to proceed.

A.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the course of the six sets.

B.
Take 15 minutes to build to a 2-RM Overhead Squat

Complete 2 Rounds (yes, it’s short, go hard):

Row 500 Meters
15 pull ups
15 push ups
Rx+ 10/7 Muscle-Ups instead of pull/push ups

Tuesday

Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 3 reps

Build to today’s heavy triple.

3 rounds run 800 m, 90 sec rest.

Monday

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Three sets of:
Kettlebell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

Then:
3 Rounds
30 Wall Balls 20/14# 10/9′
30 Sit Ups

thursday!

Hang Power Clean (5×3 @70% of 1RM)

*Perform a set every 1:30*

then:

7 Rounds
250m Row
7 Thrusters (155/105)
– 12 min Time Cap –

Core Work

4 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –

Wednesday

Many of the workouts coming up will be uploaded to TotalWOD which is our wodtracking software. Download the app to keep track of progress.

4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-70%
*Sets 3-4 = 2 reps @ 70-80%
*Sets 5-6 = 1 rep @ 80-85%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

Tuesday

Lauren has been working hard in and out of the gym and has become diabetes free! What an inspiration; whatever your goals, work toward them.

#diabetesfree with hard work and #crossfit! Great work Lauren! #realstory #diabetes #workout #fitness

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Handstand position practice

Then:

Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Double Under practice

Then:

For Max Reps:
3 Minutes of Double-Unders

Then: 1 mile run time trial