CrossFitNewtown Member' Blog

6000 / 4000lb Elephant

For time clean & jerk one of the below weights until you reach 4000lbs for ladies or 6000lbs for the guys. 3 burpees at the top of each minute. Post time and weight used.

Guys 6000lbs: Ladies 4000lbs:

44 reps at 135lbs 47 reps at 85lbs

48 reps at 125lbs 53 reps at 75lbs

52 reps at 115lbs 61 reps at 65lbs

57 reps at 105lbs 75 reps at 53 lbs

63 reps at 95lbs

* coach will scale total lbs and reps as needed

30 min time cap

Time permitting we will do some core work.

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January 28th 2012

400m run
15 OHS (95/65)
10 KTE

(5 rounds)

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I've been in the fitness industry for 13 years and involved with CrossFit for the past 4 years. It seems as though some coaches especially from what I have seen with some CrossFit coaches that lack any coaching background, are not quite schooled on what an appropriate warm-up should look like. I recall one time visiting a CrossFit box on the west coast, they had their warm-up written on the board:

400 M run:

10 Pulllups

10 Ring push-ups or ring dips

10 box jumps

10 wall balls

10 hand stand push-ups

10 GHD sit-ups

10 Empty Bar Thrusters

400 M run

Then:

2 rope climbs

Then:

PVC Over and Back x 20

My reaction, like many of yours was WTF!!!!! A warm-up is a warm-up, a workout is a workout. They should never resemble eachother in intensity or complexity. The article below is a good one about the anatomy of a warm-up....and again....it's not a workout!

Please read:

Warming Up

Conditioning:

3 rounds for time

20 hand release pushups

30 swings

40 ab mat sit-ups

50 Air Squats

Accessory work:

DB Muscle Snatch 3x8 each arm

Chin ups 3xmax reps

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Time for some isometrics.

Have you ever looked at the body composition of a gymnast? I have, they are jacked!! Last week we had some coversation in class about being "jacked" and having abs. Maybe the gymnasts know something we don't? Please read.

How isometrics can help you.

Strength:

Hang Power Snatch

2,2,2,2,2,2

Conditioning:

21-15-9

Hang Power Snatch - 60% for Men and 65% for Women

Pullups

Skill Work:

Pick your sit

L, Tuck, almost an L

We will be using rings, the dip station, or paralettes.

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10 x 2 shoulder press & amrap

Shoulder Press 2-2-2-2-2-2-2-2-2-2 (try to add weight for as many sets as you can)

rest 60 seconds between sets. Post your highest weight used.

then:

on a 15 minute running clock start with a 400m run and upon returning from the run use the remainder of the time to complete as many rounds as possible of:

10 Ground to Overhead (95/65) you can snatch or clean & jerk, bar must touch the ground each time.
5 Burpees

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Beware of the Sexy Metcon.........

From anyone that has attended my classes, you know I am not a fan of long metcons for performance or body composition. Seeing white buffaloes in the sky is really that not that cool. Please read why.

Long Duration Metcon's could be detrimental to your performance.....

Conditioning:

AMRAP 12 minutes

15 double unders

12 Push Press

9 Hang Power Cleans

Load for workout is a percentage of your 1 Rep Max hang power clean

55% for men

60% for women

Accessory Work:

Dead Hang Pullups - 30 males, 20 women

Abmat Situps - 50 for everyone