Friday Training: Happy Birthday Steph!

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Fun Friday Training
Week 3

HAPPY BIRTHDAY STEPH!!!

A.
Beginner Strength
Max Distance Farmers Walk (weight is up you)

Advanced Strength
Max Weight Farmers Walk (1 trip)

B.
Conditioning
Steph’s Birthday White Elephant WOD Exchange!
There are a bunch of WODs and a bunch of rules!
Chaos ensues!

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
10 minutes, max rounds
5 Burpee Step Up
10 Lunges
15 Leg Lift

Crossfit for Ski Racing

Thursday Training

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“These homemade and handheld ‘pistol fireworks’ are used at the Gion Matsuri festival at the Yoshida Shrine in Toyohashi City, Japan,” writes Hidenobu Suzuki, who shared this picture with our Your Shot community. “The festival takes place on the third Friday in July.”

 

Thursday Training
Week 3

A.
Beginner Strength
Hang Power Clean 7 sets of 2 reps (find heavy)
rest 1 minute between sets

Beginner Accessory
Back Extension 1 set of 30 reps
rest 1 minute between sets

Advanced Strength
5 TNG Power Cleans OTM x 7 minutes (heavy)

Advanced Accessory
Hang Power Snatch 3 sets of 5 reps (light)
rest 1 minute between sets

B.
Conditioning
Go as high as possible in 8-12 minutes
2,4,6,8,10,12,14… etc

MB Toss Situp
Box Jump (step up)

“Home Workout”

A.
Strength
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
Go as high as possible in 10 minutes
2 Situps
2 Step Ups
4 Situps
4 Step Ups
6 of each
8 of each
10, 12, 14…. etc

Possibly the saddest/most inspiring thing you will watch this week: Superfly Snuka still Wrestling

Wednesday Training

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Week 3

A.
Beginners Strength
Front Squat 5 sets of 2 reps (BB or DB, find heavy)
rest 1-2 minutes between sets

Beginner Accessory
Thrusters 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
5 Thrusters OTM x 7 minutes

Advanced Accessory
Back Squat 1 set of 20 reps (50% of max)

B.
Conditioning
Alternating Tabata
4-8 rounds, not for score

Squats
Ring Rows
Tire Wacks

“Home Workout”
A. Strength
Lunges 5 sets of 10 reps (add weight if you can)
rest 1-2 minutes between sets

B. Conditioning
4-8 Rounds, not for time
Go up a flight of stairs
10 Squats
Go down the stairs
10 Mountain Climbers

British recipe evokes all the flavor of congealed deer pee

Tuesday Training

Chelsie Renae Photography-0228

Tuesday Training
Week 3

A.
Beginner Strength
Strict Press 5 sets of 2 reps (heavy)
rest 1-2 minutes between sets

Beginner Accessory
Push Press 1 max rep set (with strict press weight)
stop at 20

Advanced Strength
5 Push Press or Push Jerks OTM x 7 minutes

Advanced Accessory
Overhead Squat 3 sets of 3 reps (medium)

B.
Conditioning
Alternating OTM (pairs)
Black version
First minute – 5 DU and 5 K2C
Second minute – 5 DU and 10 KBS

Red version
First minute – 10 DU and 5 T2B
Second minute – 10 DU and 10 KBS

Green version
First minute – 30 Singles and 5 MB K2C
Second minute – 30 Singles and 10 KBS

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
6-10 Rounds
10 Situps
10 Leg Lifts
10 Squats

Scientists can now un-boil eggs

Anti-Diet Challenge Challenge Week 4

Back to strict this week!

I've got my eye on you

I’ve got my eye on you

But the good news is you only have to log your cheats… so if you follow the rules you shouldn’t have to log anything. Super Bowl Sunday will be an honorary cheat day for all… but you have to make at least 1 paleo appetizer to qualify.

The rest of the week 4 challenges can be found here…

WEEK 4 CHALLENGES

Monday Training

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Monday Training
Week 3

A.
Beginner Strength
Hang Power Clean 7 sets of 2 reps (find heavy)
rest 1 minute between sets

Beginner Accessory
Back Extension 1 set of 30 reps
rest 1 minute between sets

Advanced Strength
5 TNG Power Cleans OTM x 7 minutes (heavy)

Advanced Accessory
Hang Power Snatch 3 sets of 5 reps (light)
rest 1 minute between sets

B.
Conditioning
Accumulate 4-6 minutes in a Plank Hold
(red version: 3 min Handstand)

C.
Conditioning
2 minutes, max Burpees!

“Home Workout”

A.
Strength
Single Leg Deadlifts 5 sets of 5 per side
add weight if you can
rest 1 minute between sets

http://www.youtube.com/watch?v=7eACTTzeh-E

B.
Conditioning
Accumulate 4-6 minutes in a Plank Hold
Either forearm or top of pushup

or 3 minutes in a Handstand (use wall)

C.
Conditioning
2 minutes Max Burpees!

The Weird Science of Naming New Products

Friday Training

good news

Fun Friday Training
Week 2

A.
Beginners Strength
Front Squat 5 sets of 3 reps (BB or DB, find heavy)
rest 1-2 minutes between sets

Beginner Accessory
Thrusters 3 sets of 5 reps (light)
rest 1 minute between sets

Advanced Strength
5 Thrusters OTM x 7 minutes

Advanced Accessory
Back Squat 1 set of 20 reps (50% of max)

B.
Conditioning
Rowling!
GHD – both ways
Up and OVer
DB Snatch
Wallballs
Ball Slams

“Home Workout”
A. Strength
Lunges 5 sets of 10 reps (add weight if you can)
rest 1-2 minutes between sets

B. Conditioning
15 Minutes, max rounds
20 Situps
20 Squats
1 minute Plank Hold

A Bad Lip Reading of the 2015 season of the NFL will save your day.

 

Thursday Training

do it

Thursday Training
Week 2

A.
Beginner Strength
Strict Press 5 sets of 3 reps (heavy)
rest 1-2 minutes between sets

Beginner Accessory
Push Press 1 max rep set (with strict press weight)
stop at 20

Advanced Strength
5 Push Press or Push Jerks OTM x 7 minutes

Advanced Accessory
Overhead Squat 3 sets of 5 reps (light)

B.
Conditioning
4-6 Rounds for time
10 BL Burpee Box Jumps
20 Lunges
30 Second Hip Bridge

“Home Workout”
A.
Strength
Pushups 5 sets of 10 reps, challenging setup
Knee, full, or clapping

B.
4-6 Rounds, for time
10 BL Burpee Step Ups
20 Lunges
30 Second Hip Bridge

*HIP BRIDGE
Lay on your back
bend your knees, feet on ground
squeeze your butt up

Mythbusters’ Grant Imahara reverse engineers McDonald’s fries and learns they have 19 ingredients