Posted: October 31, 2014 in Uncategorized

Warm Up

Jump Rope 5 min every fail 5 hollow rocs

Strength

Deadlift

50% x 5

60% x 5

65% x 10

65% x 10

65% x amap

Conditioning

1 Deadlift

3 push up

5 wall balls

30 rounds

Cool Down

Roll out 10 min

30.10.14

Posted: October 30, 2014 in Uncategorized

Warm up
High knees
Buttkickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
3 point clean; hip, below knee, and ground up to DM

Clean deadlift
3×3

Conditioning
31 double unders
31 box jumps
31 pull ups
31 thrusters 50/35
31 burpees
31 kbs
31 deadlifts ” “
31 push ups
31 power cleans ” “

Early Halloween wod and early happy birthday to our own “muscle hamster” Suzzette! She is one of our leading examples or hard work in our gym!

Posted: October 29, 2014 in Uncategorized

Dynamic Warm up

Strength
Strict press
50% x 5
60% x 5
65% x 10
65% x 10
65% x 10+ AMAP

Conditioning
A. 1arm DB clean and jerk x 5ea
V ups x 10
5 sets
B. DB lateral raises x 10
Kb reverse lunge x 8ea
5 sets
C. TABATA airdyne/rower x 5 min
Run 1600m

Cool down
Roll out 5 min

28.10.14

Posted: October 28, 2014 in Uncategorized

Warm up
400 jog

Arm circles x30
Mountain climbers x20 1 sec hold
Iron cross x20

Barbell warmup
Muscle snatch x3
Ohs x3
Snatch x3

Strength
3 point snatch; snatch from hip, snatch below knee, snatch from ground up to DM

Snatch deadlifts 3×3 up to working sets

Conditioning
5 rds
10 Db snatch 45/20 (5 per arm)
10 burpees
10 pull ups
10 box jumps

Cool down
5 min choice of cardio; rower, airdyne, jog

And mobility work

Posted: October 27, 2014 in Uncategorized

Last week was awesome we accomplished so much together from the introduction of new equipment, tons of PRs and some awesome programming. The Juggernaut program is progressing along and I think you guys are getting the hang of things. Be patient give it time youll get stronger and more fit from this program I promise. This weeks going to be awesome heres what I want you to start by doing. Think back on where you were before you started our program. think about how far youve come and think about where you want to go. Understand that we want to see you reach your full potential and we try to provide you with every tool to get there. We offer custom nutrition planning, body composition analysis and tracking, Olympic weightlifting classes taught by the areas best coaches, and all of this is on top of our already top notch strength and conditioning classes. So if you want to compete in fitness, weightlifting, or just want to be a kick ass parent who looks and moves great please use us, talk to us, and let us help you get there. We love our job and we love you guys. BT

Heres the link to the Juggernaut template excel

WARM UP

Leg swings x 20ea

mountain climbers x 10ea

Sumo Squat and Reach x 10ea

Jumping Jacks x 1min

STRENGTH

Squats

50% x 5

60% x 5

65% x 10

65% x 10

65% x 10+ (AMAP)

CONDITIONING

50-40-30-20-10

Double Under

KB Swing

Knees to Elbows

COOL DOWN

Jog 200m

1 Accumulate 1 min plank

Sampson Lunge x 5 @ 10 sec hold

3 rounds

RPE 5

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