Tuesday 11/18/2014
Strength: Wendler shoulder press
WOD: 4 rounds
7 shoulder to overhead (135/95)
10 bar facing burpees
25 double unders
Extra credit: 5 minutes of around the bus with Evil Wheels.
Monday 11/17/2014
As part of the warm up, retest 1 minute of pushups and situps
Strength: Wendler back squat
WOD: 15 minute AMRAP
Buy in of 50 wall balls, then with remaining time,
3 front squat (135/95)
6 hand release pushups
9 toes to bar
Extra Credit: Max time wall sit hold
Friday 11/14/2014
The first half of class time will be spent taking measurements and any maxes missed during the week.
WOD: for time
1000m row
21 front squat
21 bent over row
800m row
15 clean & jerk
15 deadlift
600m row
9 snatches
9 bar facing burpees
RX 135/95
Thursday 11/13/2014
Test week continued…
first, set up for “Cindy” which will be done after the run.
then, 1 mile retest run.
Cindy
5 pull ups, 10 push ups, 15 air squats
AMRAP in 7, 10, 15, or 20 minutes depending on your physical ability.
Wednesday 11/12/2014
Maxing out continued……
Deadlift
If you previously had a 1 rep max (1RM), then you will attempt a new one.
If you started less than 6 months ago, then you will go for a 3 rep max.
Shoulder Press
If you previously had a 1 rep max (1RM), then you will attempt a new one.
If you started less than 6 months ago, then you will go for a 3 rep max.
………………………………………………………………………………………………………………………………
Benefits of Deadlifts for the Lower Back
In “The New Encyclopedia of Modern Bodybuilding,” eight-time Mr. Olympia Arnold Schwarzenegger describes the deadlift as the ultimate exercise for the back of the body, from the hamstrings all the way up to the traps, and especially the lower back. But deadlifts build more than just the visible lower back muscles. The book “Strength Training Anatomy” explains that deadlifts work in a practical way to protect the lower back by developing the entire core. A study published in the January 2008 issue of the “Journal of Strength and Conditioning Research” found that deadlifts work the abdominal muscles more than ab-specific exercises. The lower back muscles alone aren’t enough to prevent the spine from folding forward beneath the stress of a lift such as the deadlift. Instead, heavy deadlifts activate and strengthen the entire girdle of core muscles, creating internal pressure that immobilizes the spine. This is unique to very heavy exercises such as the deadlift and squat, and is essential for creating the strength to prevent lower back pain.
from livestrong.com
Tuesday 11/11/2014
On behalf of all the Honor Fit staff….Thank you.
Monday 11/10/2014
Today, we lift!!
Everyone will max out, but depending on your “lifting seniority”, you will max out differently. Whatever number is established will be your new number to go off of on the Wendler Strength Program. Safety first. Strength comes with a lot of reps and a lot of time under the barbell, so don’t get discouraged if we have you go for a 5 rep max instead of a 1 rep max…..you still maxed out!
Squat
If you previously had a 1 rep max (1RM), then you will attempt a new one.
If you started 3-6 months ago, then you will go for a 3 rep max.
If you have less than 3 months, you will go for a 5 rep max.
Bench Press
Same concept. Make sure someone is spotting you.
If you previously had a 1 rep max (1RM), then you will attempt a new one.
If you started 3-6 months ago, then you will go for a 3 rep max.
If you have less than 3 months, you will go for a 5 rep max.
Friday 11/07/2014
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
For time:
20 Deadlifts (275/155)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45 each hand/25 each hand)
Run 400m
Thursday 11/06/2014
Strength: Wendler squat or 4 sets of 5 reps with a progressive load if you don’t have a 1RM.
Partner WOD: “The mile that made the MAN!”
You and your partner must choose 4, and only 4 of the following and complete a lap. Switch with your partner as needed and each lap will be different. Choose wisely!
*backwards run (both run at the same time)
*yoke carry (135/95)
*overhead plate carry (45/25) plate
*farmer carry (53/35) each hand
*buddy carry
*prowler (no weight)
*sled pull (45/25) plate
*litter carry with barbell. You both take one end. (135/95)
Heres a Knowledge Bomb for ya
Wednesday 11/05/2014
Strength: Wendler press
Between each set, practice your snatch (65/42)
WOD: 1000m row
3 minute rest
100 KBS (53/35) ****every time you break, 3 burpee penalty on the spot
2 minute rest
20 ground to overhead (135/95)