Saturday 2016.01.23

@priskillet22 and day 1 with the back squat - nice job! #backsquat #startingstrength #welookdown #awesomeshortskevin

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 17, 2016 at 2:12pm PST

Coaching the Clean and Jerk with Tommy Suggs from Starting Strength on Vimeo.
Legendary weightlifter and coach Tommy Suggs coaches the clean and jerk.  Suggs was a member of the original York Barbell club, head strength coach for the NFL's Houston Oilers, a dominant weightlifter in the sixties, and is a famous weightlifting coach.  Check out this very instructional video from Starting Strength.


BBG (off)
A) Power Clean + Power Jerk (2 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (2 + 1) x 2 (5 min)

B) Strict Pull-ups
3 x N


Strength/WL
A) Split Jerk
3-3-3-2-2-2

B) Strict Pull-ups
3 x N


Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/93#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale
Spiderman lunge for 2:00/leg.

Monday 2015.08.03

Way to go, Ethan! #powerlifting #strongkid #deadlift #sgoa2015 #Repost @imbatdad with @repostapp. ・・・ Ethan at State Games. Body weight deadlift. New personal record by 20 pound (30%) Way to go little buddy. @testifystrengthconditioning #crossfit

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Aug 2, 2015 at 7:03pm PDT

BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Standing Box Jumps (if time permits)
5-5-5-5-5, increasing height with each set


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale
A) Back Extensions, 3 x 15 (weighted if possible) - skip if you did GH raises already today

B) Mob your quads or hamstrings for 2:00/leg in between sets of back extensions.

Saturday 2015.01.24

Post-metcon Tyler . . .

. . . and post-metcon Kevin from "Home Alone"

BBG (off)
A) Push Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)

B) Kipping pull-ups, CTB pull-ups (kipping), or muscle-ups
3 x N (pick a manageable number for 3 sets, e.g., 3 x 3, 3 x 6, etc.)


Strength/WL
Push Jerk
5-5-5-3-3-3


Conditioning
"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale
Partner thigh mash - 2:00/leg

Saturday 08/23/14

Tyler and the gang bust out thrusters and pull-ups

BBG (off)
OHS
2-2-2-2-2


Front Squat
2 x 5, 1 x 5+


"Grace"
For time:
30 Clean and Jerks, 135#/95#

This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).


Finale: Partner thigh mash - 2:00/leg. Yeah buddy!

Thursday 04/21/11

Bench Press

70% x 3
80% x 3
90% x 3+

If you Benched yesterday, you will do the following instead:

Deadlift
5 x 5




"Grace"
30 Clean and Jerks for time, 135#/95#




Here's an interesting article about education that I saw on the CrossFit main site.  What say you?

Lori N. locking out a deadlift