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Archive | September, 2015

Wednesday September 30, 2015

Workout of the Day:
Power Snatch from the low hang (just below knee) on the minute every minute for 10 minutes.
Then:
SQT

3 rounds for time of: 10 Ground To Overheads, 95/65 lbs Shuttle Run, 200 yd, 50 yards there and back twice

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Tuesday September 29, 2015

Workout of the Day:
“Warm up”
Run 400 meters
30 Weighted Sit-ups
Then:
For time:
Run 400 meters (if its Raining we will row 500m)
35 Thrusters 75/55
25 Box Jump overs
40 Step-ups
30 Thrusters 65/45
20 Box Jump overs
20 Burpees
25 Thrusters 45/35
15 Box Jump overs

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Athlete of the Month: Malaqui Awe

Name: Malaqui Awe

Age: 34

Hometown: Lower Valley, Grand Cayman

How long have you been CrossFitting?

I’ve been a member for 4 years but only CrossFitting for 3 years….took some time off to nurse an injury.

What is your favorite WOD/Exercise?

I like back squats. But my favorite WOD would be Fran. She is one tough cookie and chances are I’m gonna hit the floor when I’m done with her. But I like that she is short and bittersweet.

What is your least favorite WOD/Exercise?

Hero WODs/running, […]

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Monday September 28, 2015

Workout of the Day:
“Warm up”
Run 400 meters
12 Strict Handstand Push-ups or 30 Push-ups
Then:
Speed Deadlifts 3-3-3-3-3-3-3-3-3-3 at 60% of 1RM (perform these on the minute, drop the weight in between each rep unless you come to the noon class…..then goal is to lift the weight as fast as possible).
Then:
Four Rounds For Time:
5 Bar Muscle ups (Sub 12 Chest to Bar Pull-ups or 15 Regular Pull-ups)
20 KB Swings 53/35

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Saturday September 26, 2015

Workout of the Day:

In Teams of two, with one Partner working at a time complete for time:
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 95/65
40 Pull-ups
30 Shoulder to Overhead 95/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
*Teams can only use one bar, and will strip plates to get to desired weights.

 

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Friday September 25, 2015

Workout of the Day:
“Warm Up”
30 Wall Ball 20/14
15 Strict Pull-ups
Then:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Toes to Bar
Hang Power Clean 135/95

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Thursday September 24, 2015

Workout of the Day:
“Active Recovery Day”
AMRAP 25 minutes:
Run 800 meters
40 Double unders
20 Weighted Step ups 35/26
*We have done this one before….see if you can do it a little faster than last time.
*If you need this to be a less intense day….do the workout NOT for time.

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Wednesday September 23, 2015

Workout of the Day:
“Warm Up”
Run 400 meters
25 Empty Bar Overhead Squats (perfect reps…not for speed)
Then:
Snatch x 1 rep on the minute every minute for 10 minutes.
*These can be Power Snatches or Squat Snatches….your goal for the future is a heavyish Squat Snatch.
Then:
AMRAP 12 Minutes:
8 Power Snatch 95/65
14 Wall Ball 20/14

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Tuesday September 22, 2015

Workout of the Day:
Shoulder Press 5-5-5-5-5 at 65-70% of 1RM
Then:
“Helen”
Three Rounds for time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Monday September 21, 2015

Workout of  the Day:
Run 400 meters
50 Push-ups
Then:
Deadlift 1-1-1-1-1 at 90-100% of your 1RM (this 1 RM number will be used over the next 6-8 weeks)
*We are not looking for a max Deadlift where form is sacrificed. Form has to be near perfect for the rep to count. The point is to become stronger over the long term and learn how to keep your spine neutral in this movement at all times.
Then:
21-15-9 reps for time of:
Deadlift 185/125
Burpee

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