Take a step forward...

REST DAY!

Inspire...

ADVANCED and FIRE-BREATHER

Training:

"Closure"

Teams of 2

800m Run

100 Wall Ball 20/14 - 12'/10'

100 Box Jumps 24"/20"

100 No Push Up Burpees

800m Run

Post time and thoughts to comments.

Training Notes:

Teams must run together and cannot start the movements until both are finished.  Only 1 person works at a time.  You may choose the order of the exercises after the first run.

You are free..Embrace the opportunities that come with it..

ADVANCED

Training:

"Suzy - ADV"

5 Thrusters 155/105

2 Rds of Cindy

4 Thrusters

2 Rds of Cindy

3 Thrusters

2 Rds of Cindy

2 Thrusters

2 Rds of Cindy

1 Thruster

2 Rds of Cindy

FIRE-BREATHER

"Suzy - ADV"

5 Clean & Jerk 205/135

2 Rds of Cindy

4 Clean & Jerk

2 Rds of Cindy

3 Clean & Jerk

2 Rds of Cindy

2 Clean & Jerk

2 Rds of Cindy

1 Clean & Jerk

2 Rds of Cindy

Post loads, time and thoughts to comments.

Training Notes:

Thruster/C&J - Should be Tough

1 Rd of Cindy - 5 Pull Ups, 10 Push Ups, 15 Air Squats

Results Based Fitness...

ADVANCED and FIRE-BREATHER

Lift:

10 Min

Close Grip Bench Press

Build to a Heavy 2

ADVANCED

Training:

"Crank - ADV"

*12 Min Cap*

10 Rds

5 Deadlift 225/155

6 Burpees

FIRE-BREATHER

"Crank - ADV"

*12 Min Cap*

10 Rds

3 Deadlift 315/205

4 Bar-Facing Burpees

Post loads, time and thoughts to comments.

Training Notes:

Deadlift - Should be TNG for minimum of first 5 Rds

The flowers are in bloom...are you?

ADVANCED

Lift:

10 Min

Push Press

Build to a Heavy Single

Training:

"Caroline - ADV"

10 Min/AMRAP

5 Push Press 95/65

50 Singles

FIRE-BREATHER

Lift:

10 Min

Power Snatch

Build to a Heavy Single

Training:

"Caroline"

10 Min/AMRAP

5 Snatch 95/65

20 Double Unders

Post loads, rounds and thoughts to comments.

Spring into action only when inspired to do so...

ADVANCED

"Stout - ADV"

12-1 De-Load Push Ups

7 Box Jumps 20" - Jump Up and Step Down

1-12 V-Ups

FIRE-BREATHER
"Stout"
10-1 HSPU
8 Box Jumps 24" - TNG
1-10 T2B


Supplemental Training:
Coach's Call


Post time and thoughts to comments.


Training Notes:
ADV - Complete 12 De-Load Push Ups, 7 BJ's, 1 V-Up, then 11 De-Load Push Ups, 7 BJ's, 2 V-Up, etc.
FB - Complete 10 HSPU's, 8 BJ's, 1 T2B, then 9 HSPU's, 8 BJ's, 2 T2B, etc.

If a thought or belief does not serve you, let it go...

Check out www.CrossFitOTG.com


ADVANCED

Lift:

10 Min

Back Squat

Build to a Heavy Single

Training:

"2010 NEQ WOD #1 - ADV"

- 10 min cap -

21-15-9

Back Squat 50% of 1 RM

Pull Ups

(Last completed 12/30/11)

FIRE-BREATHER

Lift:

10 Min

Overhead Squat

Build to a Heavy Single

Training:

"2010 NEQ WOD #1"

- 10 min cap -

21-15-9

OHSQ 135/95lbs

Pull Ups C2B

(Last completed 12/30/11)

There's always good news, let that be your focus...

Remember to come out and play/cheer on your gym's team in our first Hard Court Classic of Basketball at the Jewish Community Center in Margate @ 10 AM today!


Rest Day (for some)!!

Roll with it...

Remember to come out and play/cheer on your gym's team in our first Hard Court Classic of Basketball at the Jewish Community Center in Margate @ 10 AM tomorrow!

ADVANCED and FIRE-BREATHER

"Binge"

20 Min/AMRAP

Teams of 2

100m Run (w/ KB)

10 KB Swings 1.5/1 + 10 Air Squats

100m Run (w/ KB)

10 V-Ups + 10 No Push Up Burpees

Post rounds and thoughts to comments.

Training Notes:

Both teammates will run 100m, but one will be carrying the KB.  Once finished the run, the athlete carrying the KB completes the Swings while the other Squats and then they switch.  On the run back, the athlete who ran without the KB runs back with it.  Then athletes will alternate movements (V-Ups and NPB).

How deep can you dig...

Remember to come out and play/cheer on your gym's team in our first Hard Court Classic of Basketball at the Jewish Community Center in Margate @ 10 AM on Sunday!

ADVANCED and FIRE-BREATHER

Lift:

8 Min

Thruster

Build to a Heavy Single quickly

"FRAN"

21-15-9

Thrusters 95/65

Pull Ups

(Last completed 12/5/11)

CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

Post loads, time and thoughts to comments.

Spend time, but don't waste it...

ADVANCED

"Glimpse - ADV"

8 Min/AMRAP

100m Run

8 Box Jumps - Jump Up and Step Down

5 Push Ups

Rest 5 Min

8 Min/AMRAP

100m Run

5 Burpees

5 Deadlifts 135/95

FIRE-BREATHER

"Glimpse"

8 Min/AMRAP

100m Run

8 Box Jumps - TNG

5 Ring Push Ups

Rest 5 Min

8 Min/AMRAP

100m Run

5 Burpees

5 Hang Power Snatch 95/65lbs

Post rounds for each and thoughts to comments.

Training Notes:

This workout is AEROBIC and requires a PACE.  Try to keep a steady output for both 8 min intervals.  All movements should smooth.

Do something that will make you smile..

Accuracy, Coordination, Power, Speed, Balance, Strength...  I bet this guy would have a powerful clean.  Pay attention to his hip drive on each jump.


ADVANCED

"Strata - ADV"

23 Min/AMRAP

2 Good Mornings - Tough

6 Wall Balls 20/14 - TNG

10 Sit Ups

Run 100M 

FIRE-BREATHER

"Strata - ADV"

23 Min/AMRAP

2 Clean Pulls - TNG

3 HSPU - Strict 

4 T2B - Strict

Run 100M

Post rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 23 min.  You are to work on Midline Stabilization/Position, Vertical Pushing, and Core development.

Clean Pulls - 110% of 1 RM