March 23 2015
Fitness 3 minute AMRAP Rest 3 minutes 6 minute AMRAP Rest 3 minutes 9 minute AMRAP 20 Row calories 30 Wall balls 20 jumping pull ups 30 Ab mat sit ups 20 Russian KB swings 30 Burpee box jumps Sport and Performance 3 minute AMRAP Rest 3 minutes 6 minute AMRAP Rest 3 minutes 9 minute AMRAP 20 Row calories 30 Thrusters 95/65 20 pull ups 30 wall balls 20/14 20 DB snatches 50/35 30 Burpee box jumps 24/20 Performance = Thrusters 75/55 & DB Snatch 40/25
March 21 2015 – 15.4 Event
All levels Heat Schedule for the day: 10:30 10:45 11:00 11:15 Shoulder prep: Banded rack release Banded lat release Prayer stretch and wrist mob Shoulder circles + reverse fly’s Conditioning prep: 1000 m row Every 250 m perform: 3 Burpees 3 hang power cleans 3 front squats 3 push press w/empty bar HSPU prep: Easy push ups and HS holds (hollow) After marking the Open standard on the wall: Practice shin angles, maintaining a vertical kip and heels pressed at the top Clean prep: 10-15 minutes work up to a heavy clean slightly above your working weight CrossFit Open 15.4 8 minute AMRAP 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3…
March 20 2015 – 15.4 scaled and prep
Fitness 15 minutes Power clean technique 8 minute AMRAP 3 push-ups 3 Heavy Russian swings (+1) 6 push-ups 3 Heavy Russian swings (+1) 9 push-ups 3 Heavy Russian swings (+1) 12 push-ups 6 cleans 15 push-ups 6 Heavy Russian swings (+1) 18 push-ups 6 Heavy Russian swings (+1) 21 push-ups 9 Heavy Russian swings (+1) Etc., adding 3 reps to the push-up each round, and 3 reps to the clean every 3 rounds. Performance 15 minutes: Work up to heavy 3 RM T&G Power Clean 8 min AMRAP CrossFit Open 15.4 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Sport 10 minutes: Practice the…
Evolution of an athlete (mental – emotional – spiritual)
I’ve lived in the land of quick fixes, magic beans and 10 minute abs for nearly 20 years. All the quick fix, fast fitness makes for quick results and a speedy regression back to s previous unhealthy state. I can’t count the number of clients that have tried to hire me to get them” beach ready” in 2-6 week, or “wedding” ready in a month. WTF does that really mean anyway??? Ever wonder why the “Biggest Loser” never has a reunion show? It’s cuz very few participants maintain their quick TV show results. I’m sorry to be the bearer of bad news! But fitness, health and wellness is not a quick fix. Our modern lives are so comfortable (sedentary) that we need to make activity a major priority in our lives. Our farming ancestors had enough physical stimulation from day-to-day living/farming that a gym was not necessary to maintain a reasonable…