pat.burke

10/3/18

Sled Drags on the Tarmac

Workout of the Day
1. Strength
10 Minutes to find a Technique Max
Snatch High Pull + Low Hang Snatch

*Low Hang is Bar Lowered to just before Bumpers Touch floor. *Full snatch is preferred, but can do power + OHS, or just power if needed.

2. Workout
For time:
9 Power snatch
15 Thrusters
21 Power Cleans

2:00 Rest

21 Power cleans
15 Thrusters
9 Power snatch

*Use approx. 60-70% of today’s snatch.

3. Cashout/Cooldown
30-50 Renegade rows
1:30 Upper back roll with plate

10/2/18

Ellen Working on Sled Pushes

Workout of the Day
1. Strength
4 Rounds:
Min 1: 20/15 cal bike
Min 2: 60 yard (tarmac) single arm KB suitcase carry. Switch halfway
Min 3: 10 GHD situps
Min 4: Max set of strict pull ups/strict ring push ups*
Min 5: Rest

*This is an unbroken set to 90% max reps (don’t go to complete failure). Alternate rounds between pull ups and ring push ups. Add reps together for today’s score.

2. Workout
False Grips Session #11:
3 Rounds, NOT for time:
15 Banded tricep push downs
0:15 False Grip chin over ring hold
0:30 Handstand hold (facing wall)

3. Cashout/Cooldown
2 Rounds
0:30 Arm out to side
0:30 Arm at 45
0:30 Rear delt
10 Internal/external

10/1/18

Atlas Stones

Workout of the Day
1. Strength
10×1 Squat Clean On the 90 Second Clock.- Shoot for a Max. Today is a PR day!
*First round is @50% of 1RM

2. Workout
OT3M x 5 sets: Back squat, building to 4RM

3. Cashout/Cooldown
5:00 Group lower body stretching

9/29/18

Summertime

Workout of the Day

1. Workout
Every 4:00 for 7 rounds:
Run 400m together
21 Unbroken Synchronized kettlebell swings/goblet squats
12 Synchronized Pull-ups

*For all odd-numbered rounds perform kettlebell swings. For all even-numbered rounds perform goblet squats. If set is broken, do a 10 Burpee penalty before moving on. DON”T BREAK!

2. Cashout/Cooldown
5:00 Group stretch

COACH AND ATHLETE NOTES:
Yeah, let’s grab some partners and have a little fun working in synch. Don’t worry if you don’t have a partner coming in, we’ll put you together with someone with similar skill/ability!

Iron Sharpens Iron Event: Class closures and Saturday Park WODs

Park workouts are awesome!

Due to the Iron Sharpens Iron Camp hosted by Faith Rx being held at our gym October 12th-14th, there will be a handful of schedule changes listed below.

Friday, October 12th
6:30pm WOD cancelled. All other classes held the same.

Saturday, October 13th
Gym closed. 7:45am & 9am class times held at East Park. If you haven’t done a park workout with Pat, you are missing out!!! We will have either sand balls, KB’s, sandbags, or some other fun gear out there to mix in with sprinting and other fun stuff we don’t get to do too often at the gym. Friends are welcome to join too!

Sunday, October 14th
Gym closed. Open gym cancelled

 

Thank you for your understanding. Normal class schedule resumes Monday, October 15th!

 

 

Posted in Blog, MBS CrossFIt Blog | Comments Off on Iron Sharpens Iron Event: Class closures and Saturday Park WODs

9/27/18

Hard work

Workout of the Day
1. Strength
Every 4min. x 5 Rounds:
20/15 Cal Bike or Row
3 Stone over shoulder (AHAP, can use soft or hard stones)

2. Workout
False Grips session #10
5-4-3-2-1 reps NFT:
Tempo ring dips
Tempo ring pull ups
Toe assisted muscle ups
*Do 10 GHD situps after each round.

3. Cashout/Cooldown
1:00 Lat prayer stretch
1:00 Down dog
1:00 Pigeon, ea

COACH AND ATHLETE NOTES:
Grunt work WOD with some odd object fun. Build on the sets of stones up to AHAP. Get some good reps on the muscle up work today.

9/26/18

Snatch

Workout of the Day

1. Strength
3 sets on the :90 7 hang snatch shrug
3 sets on the :90 5 hang snatch shrug high pull
3 sets on the :90, 3 muscle snatch
3 sets on the :90, 1 power snatch, 1 hang squat snatch, 1 OHS

*Keep the bar light enough to work perfect technique, but still get warmed up/primed for workout. Rest 1 min between drills.

2. Workout
Outlaw Snatch Test: On a Running 7 Minute Clock
a.) 2 Snatches (Singles) OTMx5
b.) 2 Minute AMRAP Snatches

3. Cashout/Cooldown
2:00 Labor stretch
1:00 pigeon stretch,ea

COACH AND ATHLETE NOTES:
*Full squat snatch is preferred, but can do power + OHS or just power if shoulder mobility is limited.
*80% of 1RM for a. and b.
* The AMRAP Starts when the clock hits 5:00
*Goal is Consistency/No Misses in EMOM

9/25/18

Ring Push-ups

Workout of the Day
1. Workout
3 Rounds for time
20 Russian KB swing, 72/53 lb.
15 Ring push ups
20 Wall ball (20lbs/14lbs)
400-meter run

*15:00 cap!

L3 – As Rx
L2 – 53/35 lb. KB, 10 ring pushups
L1 – 35/26 lb. KB, 10 knee pushups, 10 wall ball.

2. Cashout/Cooldown
False Grips Session #9
4 Rounds NFT
15 Tuck Crunch
3-5 muscle ups (band, toe-assist, or jumping)

COACH AND ATHLETE NOTES:
This workout is meant for each of the movements to be done unbroken in order to make the time cap. Choose a weight and # of reps to accomplish that. Go fast! For our muscle up work today, keep the movement clean and feel free to change up the type of muscle up assistance you use.

9/24/18

Workout of the Day
1. Strength
OTMx10
1 Push Press+ 1 Push Jerk+ 1 Split Jerk From Rack

*Technique Day. 1st Minute is Empty Bar for everybody. Cannot exceed 75% of 1RM Jerk

2. Workout
“Death by overhead squat and pull ups”
Minute 0: 1 Overhead squat
Minute 1: 2 Pull ups
Minute 2: 3 Overhead squats
Minute 3: 4 Pull ups
Minute 4: 5 Overhead squats
…Continue in this fashion until you can no longer do the reps within the minute.

3. Cashout/Cooldown
3 rounds, NOT for time
15 Hip extensions (hold a plate if needed to make challenging)
50-feet Single arm kettlebell front rack walk, right. Then, do left. AHAP

Rolling
1:30/1:30 Barbell quad roll
1:30/1:30 Lat roll

COACH AND ATHLETE NOTES:
WOD – The intent of this workout is to go heavier and build strength and work with the best form possible for as long as possible. Any breakdown in form on OHS requires that you stop. Chest to bar pull ups are preferred (with band if needed).