Athletes,

Going to be another fun day of Oly just like last week. Come on out and have some fun on the PITT! Bring your sunglasses and sunscreen because it is supposed to be beautiful!

Jared – FTCF

A. Skill WOD
Powercleans and Drop Snatches

B. SWOD
Power Cleans 5@60% ,5@65%,5@70%, 5@75%,3×3@80%
Drop Snatches x 3 reps after each set No more than 95/65lbs

B. WOD
Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips

150424 Friday 0900

Athletes,

This will be tough WOD but no barbell and all body. I want you off the barbell this day so your body can feel another stimulus.

During the SWOD you should be going all out. Don’t let go of the handle until “stop” is said! This will be important for the WOD. Don’t get too caught up on the math…if you row 15 cals in that minute then aim for 8 in the WOD. If you only hit 7 that is okay!

Jared – FTCF

A. Skill WOD
Rowing

B. SWOD
Max Cals in one minute

C. WOD
Rest/WOD
20 Minute EMOM
Min 1: Row Half of the max Cals from the SWOD
Min 2: 6 Burpees

150423 Thursday 0900 & 1800 & 1915

Athletes,

You are trying to get stronger…I see you. But are you pushing your body. Are you training yourself to the point where you’re sore. Can you feel your body? If you didn’t instantly answer yes to this question YOU ARE NOT exerting the force needed to make the adaptation that you want. This could be because of a few things.

1. Food, supplements, and water intake. You need to be topped off on all three before you touch that bar and this means the planning for today’s workout needs to of started last night.

2. Not knowing what you can lift. You can only use a program that has percentages if you if know your 1RM, plus or minus 5%.

3. This point plays off the previous. Are you pushing your body? Are you really? Is it just ‘hard’ or is it the hardest thing you are going to do this week. That last rep of the last set should put your face in a state of tension, you should be making noises, and when that bar drops you should be gasping. Do you get there?

If you don’t do the top three then you are not weightlifting. You don’t want to succeed. I want you to put yourself under weight you think you can’t lift…so that when you do you mentally PR. So much of this is physical but if you have not been in a strength and conditioning program you have not even come close to meeting your potential.

The time will come!

Jared – FTCF

A. Progressive Model Strict Pullup

B. SWOD
Bent Over Row
5@60% ,5@65%,5@70%, 5@75%,3×3@80% (of your Snatch)
Snatch Pull/High Pull 1 rep after each set

C. WOD
EMOM For 12 Minutes
Min 1: 4 Deadlifts @ 50% 1RM + 5 WBS #20/14
Min 2: 25 DU

Competitor
Min 1: 8 Deadlifts @ 50% 1RM + 10 WBS #20/14
Min 2: 40 DUs

My last crossfit gif went ok, so here's more! - Imgur

150422 Wednesday 0900 & 1800 & 1915

A. Progressive Model Strict

B. SWOD
Tabata Weighted Pushups

Competitor
Tabata Weighted Plyo-Pushups

C. Skill WOD
Kettlebell cleans and snatches. Work on linking them together without touching the ground.

D. WOD
Kettlebell does not touch the ground for Cleans or Snatches. That means you will have to swing the KB not rip it from the floor.

30 Minute AMRAP
10 Kettlebell Cleans 53/35
10 KB Snatches
400 Meter Run

homer kettlebell

150421 Tuesday 0900 & 1800 & 1915

Athletes,

A slight deviation from the scheduled program. These will be normal front squats. The jerk balance is an accessory exercise to get you to be more comfortable with your Jerk. The most common problem with the jerk is not being able to get the appropriate distance in your split. This will help you with that.

Jared – FTCF

A. Progressive Model Strict Pullup

B. SWOD
Front Squat
5@60% ,5@65%,5@70%, 5@75%,3×3@80%
Jerk Balance 45/35lb PVC bar x 3 reps each set

C. WOD
5 RFT
10 SDLHP 95/65
10 Push Press

Competitor
2 RFT
10 SDLHP 135/95
10 Push Press

Squat Meme

150420 Monday 0900 & 1800 & 1915

Athletes,

One two more weeks of training before we enter our first Max out week. Get in the gym and work this week!

Jared – FTCF

A. Progressive Model Pullup

B. SWOD
Strict Press
5@60% ,5@65%,5@70%, 5@75%,3×3@80%
In between sets 3 Position Pause Clean Deadlift (knees, mid-hang, high hang)

C. WOD
7 Minute AMRAP
Ascending Ladder start at 2/add 2 each round
Pullup
Deadlift @ 50% 1RM

Competitor
C2B Pullup
Deadlift @ 70%

6PKdayd

150418 Saturday 1000 (Snatchpocalypse!)

Athletes,

This will be an amazing partner WOD and a time to have fun! Enjoy yourself!

This will take a little bit of work with the limited 2 1/2s and 5lb’ers we have. So try to get around the number posted below.

A. SWOD
In 10 minutes find your Max 1RM snatch/power snatch

B. WOD

Partner WOD
Every 3 Minutes complete
Snatches/Power Snatches

Males add 20 lbs every 3 minutes
Females add 10 lbs every 3 minutes

0:00 – 3:00
30 x Snatches 65/35
3:01 – 6:00
28 x Snatches 85/45
6:01 – 9:00
26 x Snatches 105/55
9:01 – 12:00
24 Snatches 125/65
12:01 – 15:00
22 x Snatches 145/75
15:00 – 18:00
20 x Snatches 165/85
18:00 – 21:00
18 x Snatches 185/95
21:00 – 24:00
16 x Snatches 205/105
Until you cannot complete a round

Sponge bob lifting