Deload Day which means not heavy or super intense Back Squat 5 x 5 Then Annie 50-40-30-20-10 Double Unders Ab Mat Situps Buyout Mobilize and Stretch everything thats sore for the weekend’s big weights Thursday Capacity 4 rounds with HR @ or below 150 BPM: 2:30 Row 2:30 TGU 24/16kg KB (alternate every 5 each…
Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec. Try for bigger numbers than last week. Then For time: 200 Double-Unders 21 Snatches (anyhow) 135/95# 100 Double-Unders 15 Snatches (anyhow) 155/105# 50 Double-Unders 9 Snatches (anyhow) 185/125#…
The opening of CrossFit I35 is the culmination of a journey that began more than 50 years ago. While I still feel very blessed to be able to train with heavy weights at a high intensity, my age and experience makes me feel far more comfortable in the role of coach than athlete. My interest…
Strength/Skill 5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks Then 7 rounds of: 11 Burpees over Bar 9 TTB 7 Thrusters 105/70# Rest :30 after each round Buyout 4X10 Tempo Strict Pullups (3 counts up – 3 count hold with chin over –…
Ever since I first walked into a CrossFit gym back in 2009 I knew that this was not just the answer to my fitness goals but something I needed to be involved in for a long time. I have learned that with a high intensity workout a person can open themselves up mentally and emotionally to…
Say Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week. If your backside ain’t smoked after doing these you’re doing them wrong.
30 Power Snatchs 135/95
Bench Press 5 x 5
Introduction Welcome to CrossFit I35’s 28-Day Transformation Challenge. We can’t wait to see your results. The next 28 days may be the most important 28 days of your life. While we can’t promise a total transformation in a month you have the opportunity to lay the foundation that will totally change how you look,…
Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…
10X1 Clean & Jerks @ 85% – rest exactly 45 seconds
*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.
50 Power Snatches 95/65#
4 x 10 Romanian Deadlift