Saturday, July 26, 2014

Go Jolynn!
See you guys at the CrossFit Games watching party tonight!

With a partner for time:
100 Double Unders
150 Sit-ups
100 KB Swings (53/35)
Run 200m
100 KB Swings
150 Sit-ups
100 Double Unders

Friday, July 25, 2014

Squat clean from floor 5x3 55% of 1rm bs

Run 200m + 10 MB hang squat cleans
Repeat x3, rest as needed

16 min EMOM
Even 4 clean and jerks (30% of 1rm back squat)
Odd: 5 ring dips + 5 box jumps (24/20)

Thursday, July 24, 2014

Yoga tonight at 6:30pm. FREE for members, $15 for non members.

5 rounds:
30 sec mtn climbers
30 sec rest
30 sec goblet lunges
30 sec rest
30 sec supine ring rows
30 sec rest

Wednesday, July 23, 2014

Julie Barnett's photo.

Strict Press 3x8 35% of 1rm bs

EMOM 8 min
Even: 20 light presses
Odd: row or airdyne

5 rounds for time:
200m run
40 double unders
10 kbs 70/53

15 min cap

Thursday night yoga at 6:30pm! FREE for members, $15 for non members.

Tuesday, July 22, 2014

Check out the June training video! Share it with your friends on Facebook so they can see what a badass you are! And don't forget to like Hostag3mediaLLC & Harmland Visions LLC on Facebook too! These guys sweat with us and create these amazing videos and pictures of us sweating!

Snatch Balance 5x3 45% of 1rm bs

EMOM 8 min
Even: max kbs
Odd: 10 light snatch balances

For time:
21 power snatches 75/55
21 lateral barbell burpees
15 OHS 75/55
15 lateral barbell burpees
9 squat snatches 75/55
9 lateral barbell burpees

Monday, July 21, 2014

"We are half way through our 12 week strength cycle.  While the intent of this period is to make each member of CFNM stronger, my ultimate goal is to make each member more powerful.  There is a big difference between strength and power - in a nutshell, strength is how much weight you can move or lift, while power is how fast you can move or lift that weight.  Some movements are strength movements – deadlifts, squats, and presses should be done in a controlled manner – going slower is encouraged.  Olympic lifts are power movements requiring quickness – you can’t do a heavy snatch or clean in slow motion.  You limit your potential for growth in both strength and power if you focus more on the amount of weight you are using rather than the form you are using.  When in doubt, ask the coaches to check your form, or better yet, have them video you (with your phone) so you can see what your form looks like." -Coach George
Back Squat 3x8 68%
3 rounds, 0:20 at each station:
battle ropes
10 min AMRAP
5 C2B pull ups
10 sit ups
10 goblet squats 53/35