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Tuesday 140527

26
May

Tuesday 140527

What’s your best Caption for this photo. (Photo byScott Brayshaw)

We often receive the question as to how grains can be bad if our ancestors ate them.  This video has a great explanation this this question, it’s a little sci-ency (yest sci-ency) but he does a great job explaining it.

Essentials/Performance athletes:  This week will be a deload week.  This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Wall Climbs x 1-3
  • Strict Pull Up x 4-6
  • Knee to Elbow x 6-8

Strength:

4 Sets: (Every 2:30 Minutes)

  • Shoulder Press x 5 (Decrease 10-15# from last week)

Skill:

WOD:
6 Sets For Time:

  • Odd Rds = 100 Double Unders
  • Even Rds = 25 Burpee
  • 100m Farmers Carry between Rds (AHAP, MUST WALK, DO NOT RUN)

* There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the Double Under and burpee sets.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Wall Climbs x 2-4
  • Muscle-Ups x 3-8 (Strict if you have them)
  • Toes to Bar x 10-12

Strength:

Wendler Method Week 3

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM.

Skill:

WOD
6 Sets For Time:

  • Odd Rds = 100 Double Unders
  • Even Rds = 25 Burpee
  • 100m Farmers Carry between Rds (AHAP, MUST WALK, DO NOT RUN)

* There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the Double Under and burpee sets.

 

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minute Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Climbs x 3-4
  • Muscle-Ups x 3-8 (Strict if you have them)
  • Toes to Bar x 10-12

Strength:

A) Take 10 Minutes to Build to a heavy behind the neck Split Jerk.  (Work on a good receiving position with the weight behind your ears.)

B) Take 10 minutes to build to a heavy Front Rack Split Jerk. (Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.)

Skill:

WOD
6 Sets For Time:

  • Odd Rds = 100 Double Unders
  • Even Rds = 25 Burpee
  • 100m Farmers Carry between Rds (AHAP, MUST WALK, DO NOT RUN)

* There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the Double Under and burpee sets.

Additional:
  • 10 Minutes Mobility

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