Kettlebell WOD 7/31/14

Check out this blog on the origins of StrongFirst programming – notice how they parts are very similar to what is programmed into our CrossFit classes…  70-80% of you 1RM??   http://www.strongfirst.com/the-origins-of-strongfirst-programming/ Warmup: 2 Arm Bars 2 TGUs 2 Prying Goblet Squats Strength – 40:20 – 2x SLDL/Row L SLDL/Row R Press L Press R Squat Pushup…

CrossFit I35 WOD 7-31-14

STRENGTH/SKILL: EMOM for 10 Minutes do one squat clean @85% of 1RM MAIN WOD: 10 Power Cleans 135/95 1 Strict HSPU 9 Power Cleans 135/95 2 Strict HSPU 8 Power Cleans 135/95 3 Strict HSPU 7 Power Cleans 135/95 4 Strict HSPU 6 Power Cleans 135/95 5 Strict HSP 5 Power Cleans 135/95 6 Strict…

CrossFit I35 WOD 7-30-14

STRENGTH/SKILL: Bench Press 1st set: 3 @70% 2nd set: 3@80% 3rd set: AMrepsAP @90% (but not to failure… you should have one rep left in the tank) MAIN WOD: 3 RFT: 10 weighted box step ups 24-20kg for men and 16-12kg for women 10 ring dips 10 toes to bar BUYOUT: 4×12 triceps press with…

CrossFit I35 WOD 7-28-14

STRENGTH/SKILL: Squat (high bar): Set 1: 3 @70% Set 2: 3@80% Set 3: AMRepsAP @90% ** DO NOT go to failure. Last rep should be successful but difficult. You should have one more rep in the tank when you do this scheme properly. MAIN WOD: 20 weighted pistols 16 chest to bar pull ups 14…

Kettlebell WOD 07/26/14

Many of you have heard me call out to brace your abs like you’re getting ready to take a punch to the gut.  The more common “ab” cue is to suck your belly button in….  check out this article on why bracing is a better technique:  http://breakingmuscle.com/mobility-recovery/how-are-we-still-getting-it-wrong-abdominal-hollowing-vs-bracing   Warmup: Farmer’s Carries Racked Carries OH Carries…