Motivation Monday 5/20/13

Posted by BoomBOX CrossFit on May 19, 2013 in WOD | 60 comments

Eat BIG. Lift BIGGER !

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

CROSSFIT.COM

As you arrive for classes we will be going directly into a warmup and onto the CF Total. This session may run into the next class so feel free to arrive early and get a proper warmup to ensure you are prepared to lift heavy ish !

*Testing Week

Day 1

Barbell Training

A. “CrossFit Total”

3 attempts to establish a 1RM squat
3 attempts to establish a 1RM press
3 attempts to establish a 1RM deadlift

Quote of the day

“I do not fail. I succeed in finding out what does not work.”

#FSF 5/17/13

Posted by BoomBOX CrossFit on May 16, 2013 in WOD | 17 comments

My Pick for the winner of this weekend’s SO CAL REGIONALS !! Josh Bridges ! Who’s yours?

This Friday, Saturday and Sunday the fittest So Cal Crossfitters will be throwing down for their chance to make it to the Crossfit Games! All their hard training and dedication will be showcased this weekend in DEL MAR, CA. ! Good Luck to all you fierce competitors ! For Tickets and more info: CLICK HERE

Barbell Training

Beginner/Advanced:

15:00 to work establish a Max effort:

1 power clean + 2 front squats + 1 split jerk

Conditioning

A. For time:

1 power clean and jerk 165/115
1 round of “Cindy”
2 power clean and jerk 165/115
1 round of “Cindy”
3 power clean and jerk 165/115
1 round of “Cindy”
4 power clean and jerk 165/115
1 round of “Cindy”
5 power clean and jerk 165/115
1 rounds of “Cindy”

ThrowBACK Thursday 5/16/13

Posted by BoomBOX CrossFit on May 15, 2013 in WOD | 15 comments

“Back in the days when i was young. i’m not a kid anymore but somedays i sit and wish i was a kid again.”

Dunk Test 5/16/13

To sign up for the Hydrostatic Body Fat Dunk Test: CLICK HERE

Empire Barbell Competing this weekend

Join the EMPIRE at Team Crossfit Academy’s SUMMER LIFT OFF !

Good luck to all the athletes doin’ it big !

Barbell Training

Beginner:

10×1 hang power snatch; Build to a moderately heavy single with a focus on technique

Advanced:

On a 5:00 clock, 1 power snatch every :30 @ 85% of 1RM power snatch (11 reps total)

Conditioning

A. AMRAP 10:00

10 pull ups
12 hang power snatch 75/55
14 alternating jumping lunges

Open Gym / Extra credit

Focus is on proper mechanics.

EMOM 10:00

E: 6-8 alternating pistols
O: :30 handstand hold

7pm Speed and Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Exaggerated foot pulls on one side- 3×10 each side
Stable arm drill 3×10
Accelerator drill- 3x40m (Run in place by pulling. Add lean to fall into forward movement)

WOD (Long Intervals):

5min on, 2:30 recovery, 6 min on, 3:00 recovery, 7min on, complete.

**Keep a hard pace during each timed interval**

Cool down/Stretch

Save the TENS 5/15/13

Posted by BoomBOX CrossFit on May 14, 2013 in WOD | 20 comments

We’re all guilty of puttin’ a TEN to rest…. Let’s load the bar correctly and not ghost ride the 10′s ….

Gymnastics Training

Beginner:

3xME UB push ups; Rest 3:00 b/w sets

*Push ups must be held in perfect hollow position. No worming or hyperextending. No knee push ups allowed.
Use box or stacked plates to scale to incline push ups.

Advanced:

3xME UB strict ring dips; Rest 3:00 b/w sets

Midline Training

Beginner/Advanced:

5×10 weighted sit ups; Rest 1:00 b/w sets

Conditioning

A. 5 sets of:

:45 Max …. ?
:45 Max …. ?
:45 Rest

Tuesday @ the BOOMBOX 5/14/13

Posted by BoomBOX CrossFit on May 13, 2013 in WOD | 28 comments

Barbell Training

Beginner/Advanced:

1a. 3×5 press AHAP; Rest :30

1b. 3×5-7 strict pull ups; Rest 3:00

*Advanced athletes do weighted pull ups

Conditioning

A. 1-2-3-4-5-6-7-8-9-10

Push press 115/75
box jump over 24″/20″

Open Gym Extra credit

This Can be performed at open gym for skill/quality. Goal is efficiency, technique and ability to maintain composure.

EMOM 10:00

E: 5-7 T2B
O: 150 meter row sprint

7pm Speed and Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Ball of foot hops with forward lean 3 x 10
Wall Drill: 3 x 20 on each leg.
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each

WOD (Short Intervals):

Using the 400m loop around both buildings sprint the straight aways and jog/walk the turns for a total distance of 8 laps/2 miles

Focus on maintaining form!

Cool down/Stretch