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Monthly Archives: July 2014

CrossFit Class Workout 8/1/14

A. 3 sets:

-gh sit up x 15

-russian step ups x 8 per leg

-bird dogs x 10 per side

B. for time:

-row x 1k

-ttb x 20

-box jump overs x 30

-ttb x 20

-double unders x 100

-ttb x 20

CrossFit Class Workout 7/30/14

A. clean x 1,1,1,1,1

B. 21-15-9

-push ups

-dead lift

CrossFit Class Workout 7/30/14

A. 3 sets:

-flr x 1 min

-assault bike x 15/12 cal

-dips x 8

B. 10 min double under practice

C. 7 min amrap:


CrossFit Class Workout 7/29/14

mandatory reading for all LGSRC members

yesterday we saw months of hard work pay off big time. a front squat is a true test of strength and mobility all mixed into one. you can have all the leg strength in the world but if you can’t stay upright you’ll never be able to prove it. to all those who pr’d your front squat i applaud you. a jerk is a true test of strength, mobility and coordination. you can have all the strength in the world but if you can’t move with precision and timing you’ll never be able to prove it. to all those who pr’s your jerk i applaud you. helping people is what makes me happy. watching everyone work hard and get results is the single best thing my job as your head coach can offer me.

now lets talk about what makes me sick. today i after the 10:30 class i left for my break. when i came back at 4pm to exercise i was greeted by:

1. chalk covering giant areas on the floor and all over equipment

2. plyo boxes out of place

3. white board markers on the middle of the training floor

4. ab mats scattered

5. rowers scattered and taking up space on the training floor

i could go on but id rather not get sick again. it hurts me to think this is how i have raised our group. i want everyone to have freedom to act the way they want and for the gym to remain clean. unfortunately that is about as effective as making a law that prohibits people from using cell phones while driving. so […]

CrossFit Class Workout 7/28/14

A. front squat x 1rm

B. jerk x 1rm

C. 4 sets for reps:

-cal row x 1 min
-pull ups x 1 min
-rest x 2 min

CrossFit Class Workout 7/26/14

A. complete in teams of two for total lbs/reps:

0:00 – 10:00 using one bar find a heavy bench press for the day for each team member

10:00 – 20:00  using one bar find a heavy dl for the day for each team member

20:00 – 25:00 x cal row (alternate as needed)

25:00 – 30:00 x cal assault bike (alternate as needed)

30:00 – 40:00 x alternating 400m runs

***stagger start if needed

CrossFit CLass Workout 7/25/14

A. clean and jerk x 1 x 5 80%

B. push press x 5,5,5 build each set

C. 10-1

-power clean

-lateral barbell burpee

***12 min time cap

CrossFit Class Workout 7/24/14

A. power snatch + snatch grip push press + snatch balance x 1+2+2 x 5, build each set

B. snatch dl x 3 x 3 105%

C. 2 rounds for time:

-farmer carry x 400 m

-db sit ups x 30 (use one db)

-single arm alternating db snatch x 10 per side

CrossFit Class Workout 7/23/14

A. 3 sets:

-ttb x amrap (-2)

-run x 400

-db skull crushers x 8

B. 4 sets:

:30 per station for max reps

-db hang power clean + push press

-push ups

-assault bike

-rest x :90

CrossFit Class Workout 7/22/14

A. snatch x 2 x 5

B. snatch high pull x 5 x 3 50%

C. for time:

-double unders x 5

-row x 750 m

-double unders x 10

-kb swing x 40

-double unders x 20

-burpees x 30

-double unders x 40