pat.burke

7/30/18

Workout of the Day

1. Weightlifting
5-5-4-4-3-3-2-2-1-1-1 Clean and jerks on the 2:00 interval. Build to a 1RM.

2. Cashout
50 Banded good mornings with an easy band.
1:30 hands-on box shoulder stretch.

COACH AND ATHLETE NOTES:
Use the same weight for 5’s (roughly 50%), same weight for 4’s (roughly 60%), same weight for 3’s (roughly 70%), and you can go up on 2’s and 1’s based on feel. Keep form clean and have fun!

7/28/18

Luke at last year’s Turkey Challenge. Photo courtesy Scott Brayshaw.

 

Workout of the Day

1) 3RM HANG POWER SNATCH
With a partner
In 7:00
Find a 3 rep max hang power snatch.

*The first attempt must be with an unloaded barbell.

Rest 3:00

2) BURPEE-LICIOUS
With a partner
As many reps as possible in 7:00
Synchronized bar facing burpees

Rest 3:00

3) MAX CALORIE ROW
With a partner:
As many reps as possible in 7:00
Max calorie row

*Partners rotate in any fashion.

COACH AND ATHLETE NOTES:
Competition-style workout where we will have stations set up to perform our best!

7/27/18

Why? Why not?

Workout of the Day

1. Workout
“Elizabeth”
For time:
21-15-9
Squat clean
Ring dips

L3 – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

2. Cooldown
3 – 3 – 3 – 3
Squat clean

With a lighter load perform 4 sets of 3 reps. Focusing on technique. Increase load only if technique is perfect.

COACH AND ATHLETE NOTES:
This is a classic CrossFit benchmark that tests capacity at moderate loads and upper body pressing stamina. Faster athletes will finish in under 7:00 and all athletes should finish in under 12:00.

7/26/18

In the zone.

 

Workout of the Day

1. Workout
EMOM 24:00
Minute 1: 15/12 calorie row or bike
Minute 2: 3 Push press AHAP
Minute 3: 50 Double unders
Minute 4: 3 Push Jerks AHAP

Scale reps before movement. Adjust to be finishing the work within :50 each minute.

2. Cooldown
“BELLY BLASTER”
30 Partner leg press downs
*Each partner.
2 X 1:00 Hanging on bar partner shoulder stretch

COACH AND ATHLETE NOTES:
Today is an interval pressing workout under respiratory fatigue. Each athlete should have 0:10 – 0:15 rest each minute, modify weight and reps to achieve this.

7/25/18

Getting past hump day.

 

Workout of the Day

1. Workout
“The Chief”
Max rounds in 3:00 of:
3 Power cleans
6 Push-ups
9 Air squats

Rest 1:00.
Repeat for a total of 5 cycles. Score is total reps completed for each of the 5 cycles.

L3 – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

2. Cool down
10/10 Banded hamstring PNF
*3 Count contract, 10 count hold
50 Band face pulls

COACH AND ATHLETE NOTES:
An interval hero workout with complimentary movement functions that are intended to have fast cycle times each round. Top athletes will have 5+ rounds in each interval. Scale to achieve no less than 2 rounds.

7/24/18

Born to run.

Workout of the Day

1. Workout
Run 5k

*Compare to April 23, 2018.

2. Cooldown
1:30/1:30 Banded hamstring stretch
1:30/1:30 Kettlebell calf smash

COACH AND ATHLETE NOTES:
Long-running session and aerobic test primarily being compared to April 23. This is a day that is commonly skipped.

7/23/18

Ian and Sabrina.

Workout of the Day

1. Workout (21 min cap)
For time:
100 Sit-ups
75 Pull-ups
50 Strict handstand push-ups
25 Box jumps (36″/30″)

*For today use a gymnastic kipping pull-up over a butterfly.

L3 -As Rx
L2 – 75/50/30/20 reps at 1 abmat HSPU, 32/24” box
L1 – Modify as needed to meet time cap

2. Cashout
1:30/1:30 Couch stretch
1:30/1:30 Band shoulder stretching sequence.

COACH AND ATHLETE NOTES:
This is an upper body and trunk stamina focused workout with an added element of needing to be explosive in a fatigued state with the high box jumps. To assist with modifying this workout use this as a general guideline: *Sit-ups should take no longer than 4:00.*Pull-ups should take no longer than 6:00.*Handstand push-ups should take no longer than 6:00.*Box jumps should take no longer than 5:00.

Bare Knuckles Weightlifting Meet Recap

A badass pic of our girls before they started lifting.

On June 29th, 2018 we held a weightlifting meet. It was meant to be about lifting weights, on the tarmac, in the sunset, and with some good people. Mission accomplished! Among all that, there were lessons learned about how the sport of weightlifting works, including how judges expect the athlete to lift the weight. Also, we learned how to warm up for a max lift and recover in between sessions. Thanks and excellent job to all our athletes that came out. Thank you Brandon, Nicole, and Dave for judging. Thank you Sam for all the awesome pictures!

Here are some highlight pics:

You can see the full album here.

7/21/18

The men of summer.

Normal workouts today at 7:45am, 9am, and 10:15am. Reminder, 10:15am on Saturday’s is always a friendly time to come check out a CrossFit class for free. Invite your friends or family members for a workout!

 

Workout of the Day

1. Workout
With a partner for time:
Partner 1: 50/40 calorie Row
Partner 2: 50/40 calorie Row
As a team accumulate:
50 Toes to bar
*One person works while the other does a bar hang.
Together:
50 Synchronized bar facing burpees
*Synchro is at the bottom of the bar only.

3. Cash out
NOT for time. With your partner accumulate:
400m Kettlebell farmers walk (70lbs/53lbs)
*One person works at a time

COACH AND ATHLETE NOTES:
This workout will tax the grip significantly. Attempt a hard pace on the row. Break up the toes to bar into short sets and rests to minimize grip fatigue and allow for fast sets to be completed. Attempt to have consistency on the burpees to finish the workout.

7/20/18

It’s Fri-yay!

Workout of the Day

1. Strength
Build to 1RM Back squat using ladder

Back squat ladder
Do 1 tempo back squat OTM every minute, adding 5-10 lbs on every lift for 15 minutes. Then, use an additional 5 minutes to take 2-3 attempts at a heavy single w/no tempo.

2. Cashout
2 Rounds
Fwd/Back sled drag
Side/Side sled drag

COACH AND ATHLETE NOTES:
Let’s build up to a heavy (clean) single on the back squat today!