Posted: October 24, 2014 in Uncategorized

Warm up
Hip cross over x 20@
Hamstring stretch on pole x 10@
Leg swings

Strength
Deadlift
55% x 10
55% x 10
55% x 10
55% x 10
55% x AMAP

Sled pulls
12 x 20 yds
Max effort

Cool down
Row/airdyne 5 min @ 6-7 RPE
20 mountain climbers
Roll out legs/low back

23.10.14

Posted: October 23, 2014 in Uncategorized

Warm up
High knees
Buttkickers
Toe touches
Heel grabs
Lunges

Barbell warm up
3 muscle cleans
3 front squats
3 cleans
3 sets

Strength
Clean + FS + clean up to DM
5×1 clean @ 75% of DM

Conditioning
10-1
Box jump
Rkbs
See the lights
FS 60/35

Introduction to the pain cave

Posted: October 22, 2014 in Uncategorized

So you will notice that we now have 5 Airdyne bikes. If your new to the airdyne……….. Well its flat out brutal cardio. We have some new ones and some “Retro” ones, honestly I dig the old ones better. Maybe because I just think old things are cool and resoect the quality craftmanship of the old days. So today we will be using the Airdynes in a time priority capacity. The goal is to get you guys introduced to it before we start messing with the other settings.

Warm Up

Mobilize and stretch 10 Min

20 jumping jacks

4 mountain climbers 2 sec hold

3 rounds

Strength

Strict Press

55% x 10

55% x 10

55% x 10

55% x 10

55% x  AMAP

Conditioning

Knees to Elbows

OH Lunge

Parlette push up/dip

Planche Hold

AirDyne Sprints

1 min at each station for 4 rounds there are no breaks between exercises or rounds

Also here’s another link to Juggernaut Training System

21.10.14

Posted: October 21, 2014 in Uncategorized

Warm up
30 arm circles bkwd/fwd
Mountain climbers x20
Frog stretch x20

Remedial barbell warm up
Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Snatch + hang snatch + ohs up to DM
5×1 of complex @75% of DM

Conditioning
30 double unders
20 wall balls
10 kbs
5 burpees
5 rds

Posted: October 20, 2014 in Uncategorized

Today we will be starting a new cycle of training. This will be a 16 week program and were really excited to do so. We will be following the juggernaut method template our goal is increase strength and strength capacity. I have a spreadsheet but wordpress will not let me load it. That being said if your serious about doing this right, email me and I’ll be sure you get the template and how to use it. We will be squatting on Monday, pressing on Wednesdays, and deadlifting on Fridays the percentages are very detailed, so let’s all get on the program!! Email BT at crossfitcencal@hotmail.com just say program please!!!

Warm up
Roll it bands
Roll groin
Hip cross
Frog stretch
Piriformis stretch

Strength
Squats
55% x 10
55% x 10
55% x 10
55% x 10
55% x AMAP

Conditioning
5 pull ups
10 push ups
15 sit ups
AMRAP 20 min

Posted: October 17, 2014 in Uncategorized

Warm up
Ladder drills/ropes

Strength
Deadlift 5×8

Conditioning
3 deadlift
3 hang cleans
3 push press
6 box jumps
6 pull ups
9 KB swing
AMAP 18 min
Ab circuit

16.10.14

Posted: October 16, 2014 in Uncategorized

Warm up
High knees
Buttkickers
Toe touches
Heel grabs
Lunges

Barbell warm up
Muscle cleanx3
FS x3
Clean x3
3 sets

Strength
Hang clean + clean up to DM
Clean deadlift 5×3 @100% of DM

Conditioning
5 min
25 double unders
10 push ups
1 min rest
5 min
3 pwr cleans 70/40 + 80/45
10 push ups
1 min rest
5 min
Burpees

Posted: October 15, 2014 in Uncategorized

Warm up
Mobilize 10 min

Conditioning
For Time
800m run

20 Alt. Pistols

15 Burpee Pullups

10 Handstand Push Ups

5 Bear Complex (135/95)

10 Handstand Push Ups

15 Burpee Pullups

20 Alt. Pistols

800 m run >

14.10.14

Posted: October 14, 2014 in Uncategorized

Warm up
100 jumping jacks
Kosack squats x20
Arm circles x30 backward/forward

Remedial barbell warmup
Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Hang snatch + snatch up to DM
Snatch grip deadlifts @ 100% of DM
5×3

Conditioning
75 double unders
30 kbs
30 box jumps
30 burpees
2rds

Posted: October 13, 2014 in Uncategorized

Warm up
Frog stretch
Mountain climbers
Squat stretch
20 walking lunges

Strength
Front squats 5×8

Conditioning
Tempo run
200m run
10 push ups
10 sit-ups
Rest 1 min
10 rounds