Wednesday 11.27.13

Warm up those Hamstrings! - don't cherry pick this workout. I promise it's a good one!

Strength: Front Squat 3-3-3-3-3

WOD: For best time:
- 3 x 300 yard Shuttles (6x50yrd)

Rest 5 Minutes between efforts
Touch one foot and one hand just outside the cones at each turn.

The test many Football Athletes use is below. I'm not even going to put a women's weight on here, this is just for reference and a goal to get all three shuttles beneath one of these times:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post weights and times to comments.

Wednesday 8.14.13

Sandbag run

Warm up those Hamstrings! - don't cherry pick this workout.  I promise it's a good one!

Skill: L-Hang/ L-Sit.  Accumulate. 4 min total between both movements.

WOD: For best time:
- 3 x 300 yard Shuttles (6x50yrd)
Rest 5 Minutes between efforts
Touch one foot and one hand just outside the cones at each turn.

The test many Football Athletes use is below.  I'm not even going to put a women's weight on here, this is just for reference and a goal to get all three shuttles beneath one of these times:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post times to comments.

Wednesday 2.01.12

Registration for the CrossFit Games Open starts today.  I will get on soon and make a gym team to sign up for.  More info to follow.

Skill:  Double Under Practice: 15:00 to establish a new PR

Conditioning:  For best time:
- 3 x 300 yard Shuttles (6x50)
Rest 5 Minutes Between efforts

Post scores to comments.

Wednesday 8.10.11

This showed up on CrossFit.com yesterday:  "Here is a photo from an advanced handstand class we held recently. Setting the rings low enough so that the athlete's hands can create friction against the mat increases support stability. By making one component less difficult you can focus on other aspects of the skill, like midline control." - David Osorio

SWOD: 15:00 of Gymnastics Skills (muscle ups, ring work, handstands, l-sits, etc)

Metcon: Complete:
-Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.

*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Post body weight and pass or fail for each shuttle. cc

Tuesday 3.01.11

 Shuttle runs test your ability to accelerate, decelerate, change direction, and accelerate again.

Warm Up:  Coach's Choice (10:00)

SWOD:  Shoulder Presses:  5rm, 90% of 5rm for max reps, 80% of 5rm for max reps.

Your 90% and 80% sets should allow you to get at least two more reps than your 5rm.  Try for that but if you can get more, get more!

Metcon:  Sprint three 300 yard shuttles.  Rest 5 minutes between efforts.

300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint again.  Record the time for each round.

Post weights and times to the comments section!  bc