Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Snatch (Touch & Go)s, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until the power snatches become squat snatches. We’re strong but need to become fearless moving under heavy weight while fatigued. Then Complete as many rounds as possible in 12 mins…
Hey ladies of CF I35, if you’re struggling with your diet, check out this article on the Female Guide to Getting Lean Workout: PR TGU Workout – 2x of :40 work followed by :20 rest Swing OH Twist OH Twist Swing Half Kneeling Bottoms Up Press Half Kneeling Bottoms Up Press Swing Half Kneeling Waiter’s…
Reuters posted an article on a study where athletes who used kettlebells significantly improved their aerobic capacity versus a group of athletes who did a traditional weight training circuit. Check it out: http://www.reuters.com/article/2015/02/13/us-fitness-kettlebells-aerobics-idUSKBN0LH1VP20150213 Workout: 2x :40/:20 – The Furnace Swing OH Lunge OH Lunge Swing 1/2 Kneeling Windmill 1/2 Kneeling Windmill Swing TGU to Palm…
Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Cleans & Split Jerks, start at 50% and increase 5% each set until bar is loaded to 80% on the last set Coaches note: Overall we are getting super strong which gives me huge warm fuzzies especially after all the pr’s from 15.1a however…
WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap Notes These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to…
Today is a deload for tomorrows open. Are you ready for 15.1?
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Hang Squat Clean & Jerk, 60% 1RM
Then
5 rounds for time of:
1 Gasser
3 Power Clean & Jerks, 135/95 lbs
Buyout
Mobilize for whatever 15.1 brings us
Here is another great article by Craig Marker, who is both a StrongFirst kettlebell coach and a CrossFit coach – it’s about why EVERYONE should compete in both the CrossFit Open & the StrongFirst Tactical Strength Challenge, both of which you can compete in the comfort of CF I35: http://breakingmuscle.com/functional-fitness/two-over-60-athletes-who-prove-you-can-compete-at-any-age#.VOXwAnuicx8.facebook Workout: 3x of :30…
Some time later this year, I would love to get someone from Original Strength to come in and teach a workshop for our members, but in the meantime, check out this article on The Big Toe Knows Workout – 3x :30 work followed by :30 rest: Wall Ball Substitutes Alternating Lunges Long Cycle L Long…
Strength Bench Press 5 x 5 Then Every 1 min for 20 mins, alternating between: Row, 200 m 15 Kettlebell Swing (American)s, 24/16 kg 10 Thrusters, 115/75 lbs 30 Double Unders 10 Chest-to-bar Pull-ups Buyout 4 x ME Ring to Chest Strict pullups If you’ve signed up for the open head home. Tomorrow is a…
