Scottsdale Healthcare CrossFit

Archive for January, 2010

Today is the beginning of week 3 of our CFSB trial period.  We will begin with Power Cleans.  The goal is to set your PR in weight not maximal PR.  So refer to your 5rm to determine where to start and where to finish.  I want to see some big numbers today.

Warm Up
10 minutes work on pull ups, or ring dips or muscle ups

CFSB 3×3 power clean

WOD Fat Jackie (for time)
50 SDHP @ 65lbs
50 Thrusters @ 65 lbs
30 pull ups

Scale weight as needed

Find a field measure out 100ft

Sprint it 8 times rest 1 minute between rounds

Also please be aware that some changes will be made to the current schedule starting February 1st.  Once the new times are set I will let you all know.  I apoligze if the new times will interfere with some of your schedules but I need to adapt the schedule to where most clients attend.

Take a 2nd Day off to recover this weekend.  Save up energy in case your football team loses today.

Paleo from New York Times

Since some numbers were down this week I’d like to see a bit more recovery from everyone.  Rest and eat right over the weekend

CFSB 1
Front Squat 3×3 (build off of last workouts PR)

CFSB 2
Fronts squat 1×20 (go if you are suppose to, stay if you need to)

WOD

10 Min AMRAP
5 burpees
10 box jumps (alternate with partner if need be)
15 pull ups

Warm Up
50 walking lunges
35 sit ups
20 burpees

WOD
For time: (scale weight as needed) 25minute cap
10 Power Cleans 155 lbs
200 m Run
9 Power Cleans 155 lbs
200 m Run
8 Power Cleans 155 lbs
200 m Run
7 Power Cleans 155 lbs
200 m Run
6 Power Cleans 155 lbs
200 m Run
5 Power Cleans 155 lbs
200 m Run
4 Power Cleans 155 lbs
200 m Run
3 Power Cleans 155 lbs
200 m Run
2 Power Cleans 155 lbs
200 m Run
1 Power Clean 155 lbs
200 m Run

WOD

Post total time.

Ok ladies and gentlemen today marks our 2nd day of pressing for the CFSB.

Warm up
400m run
10 pullups
20 pushups
30 sit ups
40 squats

CFSB 1
3×5 shoulder press (once you PR you are done) 2 min rest between sets
(if you can clean up please do so)

CFSB 2 (1min rest between sets)
Shoulder press 10,7,4 (stay at last weeks weight if you had broken sets or move up if the board says so)

WOD
3 rounds for time
800m run
50 double unders

Lots to do today so move quickly

Good artitlce about CrossFit

WarmUp

3 rounds (barbell only)
3 Hang clean
6 front squat
9 push press
12 Push up

CFSB 1
Deadlift 3×3 (remember goal is to pr, if you pr before set 3 you are done)

CFSB 2
Deadlift 1×20 (looking for 20rm)

WOD
12 min AMRAP

5 Fronts Squat 135lb
10 Knees to Elbow

Thats right kids the Patriots and Cardinals are on today so i”ll be glued to the TV.  Today is my rest day unless either game gets out of hand.

For thos who want to workout do the following
5 rounds max rep HSPU Followed by a 2 mile run

This week there is a s*^t-ton of running starting today, goodluck

WOD

6 rounds
400 m run
25 burpees