November 2013

CrossFit
3 rounds for total reps:
Handstand Push-ups
(rest 1:00)

For time:
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
Pull-ups
(alternate rounds w/ partner)

3 rounds for total reps:
Handstand Push-ups
(rest 1:00)
________________________________________

CrossFit Competitor
For time:
5-4-3-2-1
Bar Muscle-ups
(alternate rounds with partner)

For load:
Front Squat 3×3
(rest as needed)

For time:
20 Toes to Bar
30 Kettlebell Swings 53/35
20 Deficit Handstand Push-ups 4”/2”
30 Pistols (alt legs)
20 Dumbbell Snatch 65/45  (each arm)
30 10′ Wall Ball Shots 20/14
20 Chest to Bar Pull-ups
30 Burpees to Plate
__________________________________________

Weightlifting
Jerk
70% 2×3
80% 2×2
85% 2×2
90% 2×1

Clean Pull
100% 2×3
+10kg 3×2

Drop Snatch
80% 2×3
85% 2×2
90% 3×1

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“In order to succeed, your desire for success should be greater than your fear of failure.”
~Bill Cosby

CrossFit
For load:
Thruster 5-5-3-3-3
(rest as needed)

AMRAP 8:00
8 Box Jumps 24/20
8 Toes to Bar
8 Push Press 95/65
____________________________________________

CrossFit Competitor
For time:
5-4-3-2-1
Rope Climb 15′
(alternate rounds with partner)

For load:
Snatch 3×3 (T&G)
(rest as needed)

3 rounds for time:
400m Run
50 Double unders
(rest 1:00)
___________________________________________

Weightlifting
Power Clean + Hang Clean
75% 2+2, 2+2
80% 1+2, 2+1, 1+1
85% 1+1, 1+1

Snatch Pull
100% 2×3
+10kg 2×2

Front Squat
80% 2×3
85% 2×2
90% 2×2

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“Know that you are your greatest enemy, but also your greatest friend.”
~Jeremy Taylor

CrossFit
For time:
5-4-3-2-1
Rope Climb 12′
(alternate rounds with partner)

3 rounds for time:
400m Run
50 Double unders
(rest 1:00)
________________________________________

CrossFit Competitor
For time:
5-4-3-2-1
Ring Muscle-ups
(alternate rounds with partner)

For load:
Thruster 3×3*
(rest as needed)

AMRAP 8:00
8 Box Jumps 24/20
8 Toes to Bar
8 Push Press 115/85

*(3×3 notes sets are straight across. Use the same weight for all 3 sets)
___________________________________________

Weightlifting
Back Squat
80% 2×3
85% 3×2
95% 2×1

Romanian Deadlift
-choose your weight- 4×5

Push Press
70% 2×3
80% 2×3
85% 2×2
90%1×1
100% 1×1

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Kare Williams Rowing Clinic at EVCF

“What I am looking for is not out there, it is in me.”
~Helen Keller

12:00-2:00p Open Gym

8:00a-11:00a Rowing Clinic with Kare Williams
11:00a-12:30p Weightlifting
12:30p-2:00p Weightlifting

10:00a-12:00p Open Gym
4:00p-6:00p Open Gym

Gym Closed for Thanksgiving

Regular Schedule

CrossFit
For load:
Press 5-5-5-5-5
(rest as needed)

“Annie”
50-40-30-20-10
Double unders
Sit-ups
_______________________________________

CrossFit Competitor
“Prowler Challenge”
8 rounds for time:
40yrd Prowler Push 180/120
(4 person relay)
_______________________________________

Weightlifting
Power Snatch + Snatch(high-hang)
75% 2+2; 1+3
80% 1+2; 1+2
85% 1+1; 1+1

Jerk
75% 3×3
80% 4×2

Back Squat
85% 4×3

Kong Fest Shirt


“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”
~Morihei Ueshiba

CrossFit
For time:
300m Row
600m Row
300m Row
600m Row
300m Row
600m Row
_________________________________________

CrossFit Competitor
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats
_________________________________________

Weightlifting
Power Clean + Clean
75% 2+2, 1+2
80% 2+1, 1+1
85% 1+1, 1+1

Clean-Pull
100% 4×3

Front Squat 
80%2×3
85% 2×3
90% 2×2

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“Slow is smooth, smooth is fast”

CrossFit
“Barbara”
5 rounds for total time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
(rest 3:00 between rounds)
_____________________________________________

CrossFit Competitor
For time:
300m Row
600m Row
900m Row
300m Row
600m Row
900m Row
(rest while your partner rows)
______________________________________________

Weightlifting
Power Snatch + Snatch
75% 2+2, 2+2
80% 1+2, 1+1
85% 1+1, 1+1

Push Jerk
75% 3×3
80% 3×2

Deadlift
80% 2×2
90% 2×1
95% 1×1
PR

CFBuzz

“Empty pockets never held anyone back. Only empty heads and empty hearts can do that.”
~Norman Vincent Peale