"Squat Till you Drop"

Sunday, May 20 2012

Monday 5/21

Strength: (20 min)

Back Squat: 5x5 @70-80%

Technique: (5 min)

Review Squat Cleans for WOD

WOD:

“Squat till you drop”

3 Squat Cleans OTM For 15 minutes

min 1-5 @60% then+20lbs

min 6-10 @75% then+20lbs

min 11-15 @80%

(tell athletes to have plates next to them to change weight immediately , and try to add 20lbs every 5 mintues)

Cool down: (All stretches at least 1 min per side)

• 2 min Row or Run

• Bench Ham or preferred Hamstring stretch

• Pidgin Stretch

• Couch Stretch

• Bully with band

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"Elitist" =)

Wednesday, May 16 2012

Thursday 5/17

MWOD:

• Bench Ham or preferred Hamstring stretch

• Pidgin Stretch

• Couch Stretch

• Bully with band

• Boot Straps

• 2 min Squat Hold

WOD:

3 RFT

1 min @ each

Double Under

Shuttle Run (suicides)

Burpees

Swings

WallBalls

Rest 1 min

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"Max-a-Million"

Tuesday, May 15 2012

Ok guys, so a couple quick updates. As you all know we have a team representing CFD at the 2012 CrossFit Games NorthEast Regional next weekend! Athletes need to arrive on Thursday night and seeing as almost all our coaches will be unavailable to teach we will be closed thursday NIGHT, friday, Saturday and Sunday. Since we want you guys to try and get your workouts in we will offer 6am, 7am, 8am, and 9:30am on Thursday, so that means get out of bed early and get your work in!!! We will also do an am class on Memorial Day and have open gym for a couple of hours. Please let us know if you plan on attending any of the additional am classes on thursday, if no one lets us know we may not have them, so gives us a heads up if you like the idea! who knows if it gets good feedback we may add another am class!?

As far as tomorrows workout, we are continuing with our maxes this week. Again, this is to give us a baseline to work with moving forward with our strength program. So, come in, throw some weight, track your numbers and recover for Friday! I encourage anyone who misses a max out day to take advantage of our open gym time and try and get them in before next week! see you tomorrow!!

Wednesday 5/16
Take entire class to find max for both:
1) Snatch
2) Overhead Squat

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"kipper-doodle"

Monday, May 14 2012

Tuesday 5/15

MWOD:

• Bench Ham or preferred Hamstring stretch

• Pidgin Stretch

• Couch Stretch

• Bully with band

• Boot Straps

• 2 min Squat Hold

WOD:

3 RFT

1 min @ each

Pull-up

Goblet Squats

HSPU

Cal Row

Rest 1 min

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MAX MONDAY

Monday, May 14 2012

MONDAY 5.14

FIND MAX

CLEAN AND JERK

CLEAN

AND

BACK SQUAT

BEST REACTION AFTER SHE LEARNS THAT SHE HAS QUALIFIED FOR THE CF GAMES

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"Big Bear"

Thursday, May 10 2012

"Big Bear"

WOD:

Find Max Bear Complex

then drop 20 lbs and do 5x1

then

GWOD:

100 Hollow Rocks

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"Standing 8"

Wednesday, May 09 2012

Technique: 15 min

We will review and practice Kipping HSPU and the variations

WOD:

WOD will be done in heats today

1a)

2 HSPU 2 KB Swings

4 HSPU 4 KB Swings

6 HSPU 6 KB Swings

8 HSPU 8 KB Swings

10 HSPU 10 KB Swings

8 HSPU 8 KB Swings

6 HSPU 6 KB Swings

4 HSPU 4 KB Swings

2 HSPU 2 KB Swings

1b)

Pick a weakness and work on it for 10-15 minutes

I know the video is a little brutal for some of you but watch it and take away from what is important in the video. You may get knocked down, but your never out....Workouts, struggles and LIFE are gonna knock you for a loop and when it happens.....Get up, put your mouth piece back in, take a deep breath and come back swinging!!

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