Tuesday November 1st 2016

4 Sets @high effort
30 DU's
15 KBS (32/24kg)
15 Burpee to 6" touch
30 cal AB
Rest 3:30 b/w sets
*Do sets 2/4 in reverse order 

Monday October 31st 2016

This weeks comp blog follower that we are introducing is

Артем Володько

 

 1) Where do you currently train? Country/gym type.
Belarus, Brest, normal fitness-gym with "Concept 2" :)
2) How long have you been training in this sport?
 1,5 years.
3) Any sports background?
No sports background.
4)  Do you have aspirations to compete in Crossfit Open, Regionals/Games? Have you been doing so?
In the future, there is a goal to competitive at Open.
5) Favorite lift and movements?
Vertical/gorizontal presses.
6) What movements do you need to work on?
Squat, deadlift, all Oly lifting, pull-ups, DU's and "pistols".
7) Long term goals of training?
Good to competitive at the Open. Become a smart coach.

Training:

A. Power Clean; 1 rep every minute for 5 Min @75-80% 1RM
B. Clean; 1 rep every minute until failure; start @70% and add 5-10lb/ set
C. Back Squat; 3-3-2-2-1-1; rest 2-3m (heavy, but no grinders)
+
EMOM for 15 Minutes:
1st: 3-5 Unbroken Muscle Ups
2nd: 20 Wall Balls AFAP 20lb/14lb
3rd: :30 Row @ 85% effort

Saturday October 29th 2016

5 Rounds For Time:
1,000m Row 
15 Thrusters @75lb/55lb
15 Burpees
15 C2B Pullups 

Friday October 28th 2016

A. Power Snatch; 1 rep every 30s for 10m (use about 70% 1RM psnatch -- this shouldn't crush you)
B. Front Squat @ 20x1; 5-3-1-5-3-1; rest 2-3m
+
5 sets:
Tng DL; 8 reps
rest :60Strict UB Hspu, max reps
rest :60

Wednesday October 26th 2016

A. Split Jerk Cluster; 1.1.1 x 4 sets, rest 20s/2min
B1. Strict Press; max UB reps @ 10RM (from last week), rest 90s
B2. Weighted Pronated Pullup; 8-7-6  rest 90s x 3 sets (make these nearly max efforts. The odds are if you do your set of 8 properly, then you most likely will use the same weight for the set of 7)
+
For time:
1-2-3-4-5-5-4-3-2-1:
C2B Pullups
Overhead Squat @125/80lb 

Tuesday October 25th 2016

1000m Row @75-80%
Rest 2m
500m Row @ 80-85%
Rest 1m
250m Row @ 85-90%
Rest 4 min
x 2 Sets
+
6 Mile AB @ 75% 

Monday October 24th 2016

 

Introducing Alex Zomerfeld for this week's HP-Athlete

1)Where do you currently train?
Port CrossFit/Quinnipiac University
2)How long have you been training in this field of sport?
A little over a year
3) What is your background in training/sports you played growing up?
Always worked out, played multiple sports growing up, college lacrosse and still currently play professional lacrosse
4) Do you currently have any aspirations to compete in the open or regionals? Have you been doing so?
Would love to compete in open/regionals
5) What is your favorite lift/movement?
Cleans
6) What movement do you need to work on?
Snatch and gymnastics
7) What are your long term goals in training? (more than 2 years)
Regionals/Games

A. Power Clean. Squat Clean; 1.1 x 5, rest 10s/2m  (drop power clean and rest :10 before squat clean)
B. Back Squat; 3-2-1-3-2-1; rest 2-3m (2nd wave heavier)
+
4 Sets- Max Reps:
:30 Back Squat @50% 1RM
Rest 30 sec
:60 Wall Balls
Rest 2 min
+
C. GH Raises @ 30X0; 8-10 x 3 sets, rest 2m  (modify harder or easier as desired)