CrossFit Journal: The Performance-Based Lifestyle Resource

10/31/2014: squatting correctly

30

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps arm circles 150 m row 15 toes touches 15 air squats 15 push ups 15 sit ups burgener warm up Weightlifting Power Clean (Power clean 3×5 at 80%) Metcon Metcon (Calories) Partner WOD 20 min. AMRAP Max

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10/30/2014: HEAVY THRUSTER

29

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 reps arm circles PVC pass through wrist warm up toes touches squats squats jumps push ups Burpees box step ups Metcon Metcon (Time) 4 RFT 10 Burpee box jumps 24/30 10 SDLHP 95/135 10 thrusters 95/135

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10/29/2014: squat therapy

28

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps shoulder circles PVC pass through PVC good mornings back squats cheerleader lunges push ups sit ups 25 second Active shoulder hang from the bar 5 pull ups Weightlifting Back Squat (Back Squat 3×5 at 70%) Metcon Metcon

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10/28/2014: BENCHMARK “DT”…..

27

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 reps shoulder circles wrist warm up PVC pass through 2 tap touches banded good mornings squats lunges burgener Warm-up then: take empty bar do 3 rds of D.T Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155#

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10/27/2014: DIP DRIVE

26

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 REPS: arm circles PVC pass through toe touches 2 tap touches pvc Thrusters sit ups supermans v-ups Weightlifting Push Press (Push Press 3×3 at 85%) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 7 pull-ups 9 KB

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10/25/2014: how deep can you dig to push it?

24

Oct

2014

CrossFit Deerfield Beach – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAM WOD Buy in 800 m run together 150 jumping lunges ( knee to the floor) 60 T2B Then: 18 min AMRAP 150 m row 10 OH squats 65/95 5 hang power snatches

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10/24/2104: dropping under the bar

23

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 12 reps arm circles PVC pass throughs tricep OH stretches toe touches banded good mornings PVC OH squats push ups 30 sec plank hold sit ups Burpees Weightlifting Deadlift ( build to a tough triple with good form) Metcon

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10/23/2014: ewod

22

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 200m row 12 reps of: arm circles 2 tap bend over prone calf stretches sit-ups supermans 200 m run Dub practice Metcon (Time) 2 RFT 400 m run 50 V-ups 400 single jump ropes 50 hollow rocks 400 m

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10/22/2014: Strong community!!

21

Oct

2014

  CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps: arm circles burgener warm up with PVC PVC pass throughs 15 toes touches 15 squats 15 push ups 15 PVC power cleans Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans,

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10/21/2014: pull-up efficiency

20

Oct

2014

CrossFit Deerfield Beach – CrossFit Warm-up DYNAMIC WARMUP (No Measure) 10 reps each: arm circles PVC pass throughs 2 taps bend overs active shoulder hang from the bar for 15 sec v-ups push ups repeat arm circles Skill Work Pull up practice / practice active shoulder and the swing Metcon

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