Thursday 2016.01.07

Thrusters and burpees! #trainhard #relentless

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Jan 3, 2016 at 4:58pm PST

Check out this article on Starting Strength (startingstrength.com). The article is titled "The First Three Questions" and covers some important questions to ask yourself when you get get stuck on a linear progression. Good stuff - happy reading!


BBG (off)
A) Tall Snatch
1st: Heavy double (10 min)
2nd: 95% x 2, 90% x 2 (5 min)

Click here for a video demo of the tall snatch.

B) Press in Snatch (sometimes referred to as a Sots Press)
3 x 3


Strength/WL
OHS
5 x 3


Conditioning
"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., not handstand walking).

Thursday 05/17/12

Back Squat
2 x 5, 1 x 5+


"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.


Finale: 20 KTE in 2-4 sets.   Options are as follows:

1. Strict KTE
2. Kipping KTE
3. Knees to target

 Joanne, Tracy, and Rowdy after the first running class!

05/15/12

Monday 01/10/11

Skill Work:
Muscle-ups/Pull-ups

Back Squat
Deload Week
40% x 5
50% x 5
60% x 5

"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Compare to 01/09/10.

Lori N chillaxin' after "Cindy"

01/06/11

Saturday 01/09/10

Time: 7:00 a.m.

Power Snatch
5 x 5


"E*Trade Baby"
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil's dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.