Posts from the ‘Blog’ Category

  • lot boxes c2s

    Friday, August 28

    August 28th, 2015 | Blog | Coach | No Comments

    Illinois biggest CrossFit competition of the year is 21 days away. Fitoberfest. STRENGTH/SKILL (no measure): 10 minutes to build to heaviest, perfect, Clean & Jerk. – Focus on speed & mechanics. – Build only on perfect reps. WOD: Metcon (Time) For time, 18 min cap. Count 1 second penalty for any reps not completed. – […]

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  • CFF White Seal

    Thursday, August 27

    August 27th, 2015 | Blog | Coach | No Comments

    STRENGTH: Back Squat 5 x 4 @ 75% – 1st 2 reps of every set on 23X1 tempo. – After 5th set, re-rack bar following 4th rep, rest for 1 minute, then complete one additional set completing AMRAP w/ a 1 breath re-set tempo at the top of every rep (no pause in the bottom […]

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  • CFF White Seal

    Wednesday, August 26

    August 25th, 2015 | Blog | Coach | No Comments

    STRENGTH: 5 x 1 Push Press + 2 Push Jerk – Each set as heavy as possible. WOD: Metcon (Time) 13 minute clock. 4 rounds for total working time. Alternate between the following 2 stations every :90: – 180/150m Row + 6 Burpees – 3 Burpees + 7 Shoulder to Overhead (135/95) + 3 Burpees. […]

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  • CFF White Seal

    Tuesday, August 25

    August 24th, 2015 | Blog | Coach | No Comments

    STRENGTH: Snatch On the minute for 10 minutes. Start at 60% & increase about 5% every minute. Build only on perfect reps. Once you fail a rep or mechanics/position waivers go back to weight of last perfect rep to finish out the rest of the reps. On the 11th minute, come down to 65-70% and […]

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  • CFF White Seal

    Monday, August 24

    August 23rd, 2015 | Blog | Coach | No Comments

    STRENGTH: 5 x 2 Hang Squat Clean + 2 Front Squat @ 23X1 Tempo Each set as heavy as possible. Goal is to be at recently established 3rm Hang Squat Clean or heavier. WOD: Metcon (Time) 5 rounds for total working time: – 200m Run – 5 Unbroken Hang Squat Clean   Thrusters (115/75) – […]

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  • CFF White Seal

    Friday, August 21

    August 20th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (Time) 24 minute clock – for time: – Run 1k – 150 Double Unders – Row 1k Strength: With remaining time to 20 min mark, build to 1rm Clean and Jerk. Rest 1 min – load bar to 70% of todays heaviest Clean and Jerk then… Cash Out: Metcon (AMRAP – Reps) 3 […]

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  • CFF White Seal

    Thursday, August 20

    August 19th, 2015 | Blog | Coach | No Comments

    STRENGTH: Back Squat – 6X3 @ 75% – 1st rep of each set @ 23X1 tempo. – Rest exactly 1:15 between each working set. – On 6th & final set, continue to complete as many reps as possible w/ a 1 breath re-set tempo. WOD: Metcon (AMRAP – Reps) 17:15 clock 6 x 2:15 rounds, […]

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  • CFF White Seal

    Wednesday, August 19

    August 19th, 2015 | Blog | Coach | No Comments

    STRENGTH: On the minute for 7 minutes 1 Push Press + 3 Push Jerk – Goal is to be around 80% of 1rm Push Press. – Focus on perfect mechanics in the Push Jerk. – Receive every rep locked out & stable. WOD: For 15 minutes, rotate through 5 rounds of the following 1 minute […]

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  • CFF White Seal

    Tuesday, August 18

    August 17th, 2015 | Blog | Coach | No Comments

    Strength: 4 x 1 Snatch Grip 1st Pull w/ pause + 3 Snatch Grip Romanian Deadlift Build only on perfect sets (maintaining perfect position and lumbar extension) Goal should be to get to at least 110% of Snatch. WOD: Metcon (Time) 4 rounds, for total working time – 8 Unbroken Hang Power Snatch (95/65) No […]

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  • CFF White Seal

    Monday, August 17

    August 16th, 2015 | Blog | Coach | No Comments

    Strength: 1 Hang Squat Clean + 1 Pause Front Squat + 2 Front Squat – Building to at least last weeks established 3rm Hang Squat Clean. WOD: Metcon (Time) 10:30 clock On the minute for 9 minutes. For total working time. – 1 Power Clean (135/95) No more than 65% or todays heaviest strength complex. […]

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