Wednesday 9.2.15 Competitor WOD
Explosive Strength Strength Snatch Balance (5×3) Strength Snatch From Blocks (6×2 build across to a moderate weight) **Use blocks or foam pads to raise the height of the bar WOD “Big Aristotle” 5 Rounds 7 Squat Snatches (135,95) 14 KB Swings (55,35) Midline 5×20 Each Side Banded Side Bends https://instagram.com/p/6jCh_0oofx/?taken-by=sweattshopcincinnati Finisher/Recovery 1 mile sled pull
9.1.15 Box Brief
Announcement Labor Day Schedule Sunday 9.6.15 No Barbell Club Monday 9.7.15 8:30am & 9:30am **babysitting available at both times ________________________________________________________ TOES-TO-BAR Make a few simple adjustments to improve your speed and efficiency of this movement. Mike Carlson, NASM- CPT, CFL1 August 06, 2015 Every box seems to have that one guy, Toes-to-Bar Man. If he were […]
Tuesday 9.1.15 WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 70% , narrow stance) **narrow stance = oly receiving stance WOD “The Flying Dutchman” Burpee + Back Squat Ladder (135,95) Rest 3 minutes Burpee + Deadlift Ladder (225,135) **For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, […]
Tuesday 9.1.15 On-Ramp
Announcement Starting September 8, 2015 On-Ramp will be held during the schedule linked below First Saturday of each month @ R5 (Wayne) Third Saturday of each month @ ML (Ardmore) CLICK HERE TO VIEW THE NEW SCHEDULE @CFR5 (Wayne) On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & […]
9.1.15 WOD NOTES
Dynamic Effort Lower New DE lower cycle starts this week Mobility: 5min We will repeat this mobility for the next 3 weeks on DE Lower and ME Lower Days 1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Box Squats (6×3 @ 70% , narrow stance) **narrow stance = oly receiving stance NOTES: Why? The Box […]
Tuesday 9.1.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×3 @ 70% , narrow stance) **narrow stance = oly receiving stance Strength Back Squat (1×8 @ 50% + micro band tensnion ) WOD “The Flying Dutchman” Burpee + Back Squat Ladder (135,95) Rest 3 minutes Burpee + Deadlift Ladder (225,135) **For the ladder pattern, perform 1 rep of each exercise […]
8.31.15 Box Brief
Why You Should Lift Weights More and Run Less August 29, 2015 OK, so maybe you shouldn’t hang up your running shoes for good, but if your goal is to burn stomach fat and gain that sexy six-pack, your routine shouldn’t ignore the weight room. While burning calories may be key to dropping pounds, when […]
Monday 8.31.15 WOD
Max Effort Upper Strength Muscle Snatch (1RM) WOD “Good & Plenty” 5 Rounds: Row Cal (12,10) + 7 TTB Run 100 Meters + 7 STOH (135,95) **Score time $ Out 100 Heavy Banded Ab Crunches
Monday 9.1.15 On-Ramp
Announcement Starting September 8, 2015 On-Ramp will be held during the schedule linked below First Saturday of each month @ R5 (Wayne) Third Saturday of each month @ ML (Ardmore) CLICK HERE TO VIEW THE NEW SCHEDULE @CFML (Ardmore) On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & […]
Monday 8.31.15 Barbell Club
Week 4 New cycle starts Wednesday 9.2.15 Strength Clean (heavy double) **10 sec max between reps Strength Shoulder Press (5x4x80) Strength Front Squat (5x4x80) Strength RDL (Romanian Deadlift) (3x5x95)
