CFCC Wednesday-- 6am'rs training day...

"wakey..wakey eggs and snakeys....."


Warm up:
Snakey Torso Flex/Extend 2 x 10
Tabata bottom to bottom Squat 4 sets

Part 1: On the minute every minute for 7 minutes
Hang Squat Clean to Overhead x 5

rest 5min

Part 2: Ladder Combo for time
Push ups 10-1
KTE 1-10

rest 5 min

Part 3: Row and Jump for points
Row 30sec for calories
30sec Double unders 0r sub Jumprope (divide by 2)
1 minute recovery
(eg: 10cal+20du = 30 points for that round)
3 rounds for total score

Day 17 Training DAY

Warm up: 800m jog... Back Ext 3 x 10 / KTE 3 x 10

5 rounds intervals of...

15 wall ball shots
10 power cleans @ 65% of max
15 Burpees
rest 3min b/w rounds

*post time for each round

Day 16 Training

1A. Overhead Squat 3-3-3-2-2-2-1-1-1/ rest 120sec
1B. Chin ups 3-3-3-2-2-2-1-1-1/ 120sec
2A. Cluster HSPU 1.1.1 x 3 / 90sec
2B. Cluster Box Jump 1.1.1 x 3 for max height /90sec
3. AMRAP double unders in 60sec x 3 / rest 30sec

Day 15 Training Day

Jem Trail, St. George Utah

1A. Bench Press amrap #135/#95/ rest 3min

1B. Row 60sec @max effort / rest 3min

Complete 3 rounds

*post reps and meters

DAy 14 Training

Clean: 5.4.3.2.1.1.1

rest 5 minutes

10.9.8.7.6.5.4.3.2.1

CTB chin ups
Box Jump 30"/24"
GHD Sit ups

*post max load lifted for clean and time for met-con.

3 Peaks-Active Recovery?

12 mile-ish mt. bike ride....

short and long climbs...felt GRRREAT after 186 dead-lifts yesterday!

Day 13 Training Day

Bryce (body wt. 155lb soaking wet) demonstrating "mettle" at the NV/UT CrossFit sectionals when finishing the "Prowler WOD" which included; 265lb dead-lift along 100lb sled push and 115lb overhead squat. Bryce never lifted 265lb in the dead-lift ONCE and managed to complete all 15 reps!!

"I believe the "will" is always more capable than the mind...the key is turning the mind off and letting the will take over..."

5 x (as many rounds in 3 minutes)

• 7 dead-lifts #225/#155


• 7 chin-ups

rest 3 minutes between rounds

*record total rounds and reps as score

DAy 12- Training Day

1. Front Squat 3.3.3.2.2.2.1.1.1 / 180rr
2. Seated Milatary press 3.3.3.2.2.2.1.1.1 / 180rr
3. Ghd Sit ups amrap 30sec /30rr x 8

rest as needed...

"Helen"
400m run
21 KBS
12 Pullups
3 rounds for time...

*Post loads and reps for workout 1/ rest between wods/ time for helen.

Day 11- Training Day

CrossFit Cedar City Row Station.....yah!

ROWER: 5 sets of 1 minute - max effort intervals

*Rest 4min after 1st set; 3:30 after 2nd set; 3:00 after 3rd set; 2:30 after 4th set

**record avg. watts and HR after each set...

Day 10- W.O.D

CrossFit Flagstaff-- Me and Lisa Ray..thanks Lisa!

21-15-19

Overhead Squat #135/#95

Deadlift #225/#155