Thursday 3, April 2014

Skill:

Pistol squats

http://www.beastskills.com/one-legged-squat-the-pistol/

Strength:

Back squats

3-3-3+
70/80/90%

Stabilizer:

3x
10 Glute ham leg raises
25 side plank v-ups

Metcon:

4 mins out of medium pace run
4 mins OR less of a redline run back
then
7 min AMRAP
10 burpee pull ups
15 toes to bar
20 double unders

Score is total time plus rounds

Wednesday 2, April 2014

Skill:

HSPU

Strength:

power cleans

3-3-3-3-3

Stabilizer:

3x
25 half sit ups
25 baby hollow rocks 20/16lbs

Metcon:

3x
1 min each movement

SDHP
KB swings 32/24kg
Hang cleans
Evil wheels
Front squats

Bar weight choices:

60/50kg
50/40kg
40/30kg

You pick a weight that is challenging, yet doable, yet you are DON at the end!

Score is total # of reps

Debbie CrossFit Initiative Coach - Friend - Mother - Soul Mate - Inspiration!!!!

Hey everyone - THIS IS A VERY IMPORTANT MESSAGE AND CAUSE!!!
Debbie is a coach at Initiative, a friend, a mother, a soul mate to another fellow athlete, and all around a great person. She is getting F*%$ED by her insurance company and is st...ruggling to make the "deposit" for a life saving procedure to remove a 15lb cancerous tumor from her stomach. PLEASE PLEASE ANYTHING at all you can donate - DO!!!! We will also be hosting the online tournament WOD for her, but that is the least of my concern as opposed to getting money in her account for her to continue the life she has lead and be the MOTHER HER CHILDREN DESPERATELY NEED!!!!

Debbie's predicament facts:
It’s important that people understand that Surgery isn’t an option for her without money.
She has a 15+ lb tumor in her abdomen that is growing and will kill her if not removed soon.
Her insurance will not cover the procedure, hospital bills, travel expenses, etc.
Treatment options in Reno are, in summary: try chemo and die....
She is tentatively scheduled to have surgery on the 15th, but she has to come up with lots of money before the hospital will formally put her on the schedule.
I only say these things because I know you are all trying very hard to get the word out and help Debbie.
I’m very hopeful that we can get the CF community around the world to find out about Burpees and Jerks for Debbie and participate. Keep working hard guys. You have all been absolutely amazing and you make me proud. I know Debbie is feeling very loved by you all! --by Ty Jones 
 

The 2 links are:

 Family and Friends, and friends of friends: www.trainerdebbie.com

 CrossFit boxes and friends: https://www.aboxabove.com/signup?id=533488e7c47e0d8f2b000014


PLEASE ANYTHING YOU CAN DONATE HELPS!!!!!

Tuesday 1, April 2014

Skill:

Pistol squats

Strength:

Strict press

Stabilizer:

3x
25 v twist each side 20/16kg
25 four count mountain climbers

Metcon:

10-9-8-7-6-5-4-3-2-1
Man Makers 35/25lbs
1-2-3-4-5-6-7-8-9-10
Rack lunges 40/30kg

Monday 31, March 2014

Skill:

Monday - Wednesday - Friday

HSPU

Tuesday - Thursday

5 min AMRAP as a class

Pistol squats

Strength:

Week 2 Wendler Cycle

Deadlifts

Stabilizer:

3x
25 GHD sit ups
25 Evil wheels

Metcon:

"Jumping Jack"

20 Min AMRAP

10 push press 52.5/32.5kg
10 KB swings 24/16kg
10 box jumps 24/20in
50 double unders

Friday 28, March 2014

Skill:

Bar muscle ups

Strength

Back squats

Stabilizer:

max effort plank hold

Metcon:

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 42.5/30kg
Bar facing burpees

Thursday 27, March 2014

Skill:

Bar muscle up

Strength:

Power clean

3-3-3-3-3

Stabilizer:

25 GHD sit ups
25 GHD leg raises

Metcon:

12 min AMRAP

20 KB swings 24/16kg
then each side
2 KB cleans
1 KB strict press
3 KB front squats

back to 20 swings and keep up the cycle for 12 minutes

Wednesday 26, March 2014

Skill:

Bar muscle ups

Strength:

Strict press

5-5-5+

Stabilizer:

100 evil wheels

Metcon:

5x
3 min rounds AMRAP
1 min rest in between

100m sprint
5 one arm KB swings 24/16kg
5 Reverse KB lunges one arm 24/16kg
5 KB strict press 24/16kg
*** each side 5 on each