Monthly Archives: October 2014

Fitness Front Squats 4 x 10 4 sets of complex: 2a) Russian steps ups x 10 each 2b) TRX Cossacks 3 x 20 Core bonus w/partner: 3 sets of circuit Russian twist x 20 Leg toss x 6 (3 position) Performance Front Squats 3-3-3-3-3 Push press 5-5-5-5-5 Sport Pause Front Squats 5 x 3 @75% (5 sec) Snatch grip push press 5 x 5 @75% Back extensions 3 x 15    

Fitness and Performance 4 sets: 60 seconds Rowing cals 30 seconds Rest 60 seconds KB swings 30 seconds Rest 60 seconds Push press 75/55 30 seconds Rest 60 seconds Plank 30 seconds Rest Sport Rest Day

Fitness Back Squats 5-5-5-5-5 150-120-90-60-30 SU Between each set 10 burpees and finish with 10 burpees Performance Back Squats 5-5-5-5-5 50-40-30-20-10 DU Between each set 10 burpees and finish with 10 burpees Sport 5 sets: 3 position Snatch @70% (floor, above knee, high hang) 50-40-30-20-10 DU (UB) Between each set 10 burpees and finish with 10 burpees *every time you trip add 1 burpee to the final set of 10

  This is week 1 of our “Look good Naked” test program.  What kinda strange program is this you ask? Well, it’s a program that will combine “Body building” exercises and CrossFit programming.  The body building will isolate some key muscle groups that require development; specifically shoulders, back, core and gluts. For this program to achieve it’s purpose a strong, focused mind/body connection is key. Meaning while isolating a group of muscles you must remain focused and “feel the burn” then complete a few more reps.  This can be a new experience for some, so make sure to communicate with your trainer. We are happy to help you understand the difference between “feeling the burn” and pushing too hard. Layered on top of the strength exercises we will be using classic CrossFit programming for conditioning.  CrossFit programming is hands down the best way improve performance and GPP. To fully take…

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