Saturday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Power Snatch + Snatch 60*1+1*3

Strength #2 :
OHP 165Lbs *1

Strength #3 :
Front Squat 125 *1*2

Technique #1 :
Butterfly Pull Ups *2*7

Stretch
Cliff Bar

Thursday Workout :

Qigong
Elbow Warm Up

Technique #1 :
Snatch *80*1*2

Technique #2 :
Jerk 95*1*2

Strength #1 :
BB BP 185Lbs*5

Tuesday Workout :

Qigong
Elbow Warm Up

Buy in:
DBL Unders *10 *4 (broken)

Technique #1 :
Butterfly Pull Ups *2 *8

Gymnastics #1 ;
Pull Ups *8 *9

Stretch

Monday Workout :

Qigong
Elbow Warm Up

Strength #1 :
Snatch Grip BN Jerk + OHS 80*1+2, 90*1+2*3

Technique #1 :
Drop Clean 40*2*3. 50*2*3

Metcon #1 ;
3 Rounds FT;
Row 500m
Deadlifts (BW) 205Lbs*12
Box Jumps 24"*21
18:57

Stretch

(bought 10 pack)

Saturday Workout : ACTIVE RECOVERY

Qigong
Elbow Warm Up

Technique #1 :
Snatch 50*1*5 ( knees slow and quads slowing getting under the weight)

Strength #1 :
Clean and Jerk 90kg *1+1*3 (Jerks all a bit forward)

Metcon #1 ;
1 Round
Mile Run @6mph
Row 1600m

Stretch
Coconut Water & Nuts

Thursday Workout :

Elbow Warm Up

Pull Ups *10*3
Weighted Chin Ups +35Lbs *3*3

Wednesday Workout :

Qigong
Elbow Warm Up
Foot / Ankle Rehab

Pre Party:
GHD Sit Ups *12 *2

Strength #1 :
Front Squat 60*5. 80*5. 90*5. 100*5. 105*5. 110*5

Metcon #1 ;
2 Wall Climbs
21 Burpee Pull-Ups
2 Wall Climbs
(skipped 21 Knees 2 Elbows)
(skipped 2 Wall Climbs)
21 Box Jumps (24/20in)
2 Wall Climbs
21 KB Snatch 20Kg (Rx =24/16kg)
2 Wall Climbs
21 Sumo Deadlift High Pulls (95/65lbs)
2 Wall Climbs
9:58

Technique #1 :
Band Assisted Ring Muscle Up Purple *3*2, Black *1-2*2

Metcon #2 :
Randy (for time)
BB Snatch 75Lbs *75
10:37

Stretch
Coconut Water

Tuesday Workout #1:

Qigong
Elbow Warm Up

Strength #1 :
Rack Jerk 90*1*8

Technique #1 :
Butterfly Pull Up Prep *5*3

Stretch
Protein Shake

Monday Workout :

Qigong
Elbow Warm Up

Gymnastics #1 ;
Pull Ups with light kip *3*3

Gymnastics - Technique #2 :
Butterfly Pull Ups (l"ow & groove" - Bobby) *3-5*7

Strength #1 :
Power Snatch. 70*1*3

Strength #2 :
Power Clean 90*1*3

Strength #3 :
Clean Pull 110*3. 120*3. 130*3*3

Buy Out:
Planks *1 min *2

Stretch

Saturday Workout :

Qigong
Elbow Warm Up
9am Class Simon Says Warm Up

Strength #1 :
Snatch 90*1. 95*0*2. 95*3 ( in front previous days Deadlifts having interactions with today's training)

Strength #1 :
Front Squat 125*2*3 (hard)

Gymnastics #1 ;
Pull Ups *10*3

Metcon #1 ; 11am
"Blake" 4 Rounds/ 25 (min time cap)
100m OH lunge 10Lb Plate (Rx =45)
Wall Balls 20*20
Box Jumps *30
Piked HSPU *10 (Rx = HSPU)
25 Min
3 Rounds + 100m + WB + Box

Stretch
Coconut Water

Watch "Dave Tate on Human Potential" on YouTube

https://www.youtube.com/watch?v=R7WUHVA9lqE&feature=youtube_gdata_player

Friday Workout :

Qigong
Elbow Warm Up

Pre-Party:
3 Rounds
Rack Jerk 50* 5
GHD Sit Ups *10

Strength #1 :
Jerk 110*1*5

Gymnastics #1 ;
Ring Dips *7*4

Metcon #1 ;
8 Rounds (with 25 min time cap)
60 Rope Skips (Rx = 20 DBL Unders)
Deadlift #225 *6
60 Rope Skips (as above)
10 Push Ups
18:24!

Stretch
Coconut Water l

Tuesday Workout 2 :

Qigong
Elbow Warm Up

Strength #1 :
Snatch 70*1. 80*1. 85*1*8 (+1miss)

Stretch

Tuesday Workout 1 :

Qigong
Elbow Warm Up
Left Foot Towel Exercise & Stretch

Technique #1 :
KB Turkish Get Up 12Kg *5 *3

Metcon #1 ;
20 Min AMRAP
HSPU *5
*Pistols *10
(Hand Assisted & to 15")
Pull Ups *15
4 Rounds + 5 HSPU + Pistols + 9 P.U.s

Stretch
Ice Left Hand for 8 min

Monday Workout 1 :

Heel sore post ankle/ heel treatment.

20min Bike
4 Miles in 14:47 (Level 6)
Stretch

Saturday Workout 1 :

Qigong
Elbow Warm Up (12)

Technique #1 :
Clean and Jerk 90 *1 +1 *3

Metcon #1 ;
2 Rounds for time -
25 V-Ups
Power Cleans 155Lbs *5
Front Squat 135Lbs*10
Jerk 135Lbs*5

6:47

-5 minutes rest-

Metcon #2 :
25 Pull Ups
25 Thrusters 95Lbs
Box Jumps *3 on the minute!
6:11

Afterparty : 25 DBL Unders

Stretch
Elbow Warm Up

Friday Workout 1 :

Hand improved but not quite right + left foot/ ankle sore

Qigong
Elbow Warm Up (12)

Strength #1 :
Power Snatch 40*5*2. 50 *5. 60*5. 65×5 70*5

Skills :
Rope Climb 20ft *1*3 >PR's
Handstands *3
Handstand Shifts *10*3
Jump Rope *90*3
DBL Unders *10*2 (ankle!)

Afterparty:
GHD Sit Up *8*3

Stretch

Thursday Workout 1 :

Elbow Warm Up
Pull Ups *10*4 (long rest)

Friday 09-07-12 « Reebok One

http://www.reebokcrossfitone.com/2012/09/06/friday-09-07-12/

Wednesday Workout 1 :

(Left hand still sore from broken blood vessel)

Qigong
Elbow Warm Up
Pull Ups *3 *3

Strength #1 :
Rack Jerk 90 *1.100*1. 110*1. 115*1 (bobbled it). 110*1. 105*1*3 (didn't lower any)

Strength #2 :
Front Squat 70*3. 90*3. 100*3. 110*3*5

Metcon #1 ;
Buy In: Max Rep KB Swing 24kg (75)
-then -
Two Rounds of ;
200m (400m fst by mistake)
30 Weighted GHD Hypers 25Lbs
30 Toes to Bar
15 min cap (15+ finish)

Stretch
Cool down...

Wednesday Workout 1 :

RT @ReebokCrossFit5 Strength: Deadlifts 8x3
WOD: 9.5.12
Buy In:
Max rep KB swing
2 Rounds:
200m Run
30 1-arm KB clean and jerk (24/16kg)
30 Toes to Bar

Saturday Workout 1 :

Qigong
Elbow Warm Up (12)

Strength #1 :
Snatch 90*1*5 (going for rebound)
Strength #2
Deadlift 120*3*4 (something snapped in left hand - dime sized serious pain in palm)
Strength #3 :
Squat 110 *5. 120*5. 130*5

Stretch