New Possible?

Friday, August 23, 2013

Mobility:

400 meter Run
20 Walking Lunges
15 Sit Ups
10 Jumping Air Squats

Classic Strength:

High Bar Back Squat: 5X3 tempo back squats, as heavy as possible,  pause 5 second count at the bottom, bounce and stand up. 

Classic Conditioning: 

Ten rounds for time of:

7 Burpees
7 Knees to elbows

-15 minute cut off

Advanced Strength and Conditioning:

1)  2 Snatches from top of knee + 1 Rep from floor.  Take 10 minutes to work up to a heavy set (no misses), then repeat for three sets – rest as needed.

2)  2 Clean & Jerk from top of knee + 1 Rep from floor.  Take 10 minutes to work up to a heavy set (no misses), then repeat for three sets – rest as needed.

Notes:  If you have access to blocks, use them for the 2 reps at the top of the knee, then perform the last rep from the floor.  

3) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.

4a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

4b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12? apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both Front Squat and Bench Press, these should be performed alternating (that is how the a/b works)

5a) 3XME Strict C2B Pullups – rest 60 sec.

5b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor)

Cool Down:

400 meter Run
Cobra stretch
Couch stretch

Boyce.

What a crazy week its been.  We have implemented the ‘New Advanced” programming and its going well for the most part.  Many members are understanding the fact that the new advanced is going to take longer than the normal hour class and things have been going as well as it can in the first week.  I know it can be confusing and some of the classes have seemed a bit chaotic….it will get better.  We, as coaches, are also learning how to approach this and adjustments are already being made.  Bare with us as we change the game of CrossFit and continue to elevate the lives in our community to heights once never thought possible.

On that note, I have one question that I haven’t asked in a while and now, with the new programming, it seems necessary.  What are you training for?  What’s your new possible?  (thanks Sal and Dutch)