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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 70%x8, 75%x6, 80%x4

Front Squat: 60%x5, 70%x5, 70%x5, 70%x5

A1) GHD Superman Hold 45-60 sec x 3 sets (add weight if needed)

This is a Superman Hold on the GHD.  Note that Superman's hips are off the pad, and he is maintaining a neutral spine position by engaging his glutes and abdomen.

A2) Weighted Sit-Ups 25 x 3 sets


Beginning today, CrossFit Mission Gorge will be following the Hatch Squat Program.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to come gauge your efforts off your previous weight for reps in these movements.

Once you know your 1rm back squat and front squat, you simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and look forward to seeing you through your own gains in the next 12 weeks of programming.


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Mobility:

A1) Rack position mob. drill, 1 min each arm x 2 sets

A2) Keg drill, accumulate 2 min, x 2 sets

WOD:

AMRAP in 20 min

3 Hang power cleans (135#/95#)

5 Push-presses (135#/95#)

10 KB swings (53#/35#)

200m run


Starting tomorrow, July 1, our gym will be following the Hatch Squat Program. This is a twelve week cycle that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Open Gym 9am - Noon


 

WOD:

5 Deadlifts (315#/225#)

800m Run

30 Hand release push-ups

-3 Rounds for time-

Free Beginner WOD at 10 am

Skill: Learn and practice the sumo dead-lift high pull

WOD:

8 KB sumo dead-lift high pull (53#/35#)

10 Burpees

12 Sit-ups

200m run

-AMRAP in 14 min-


Coaching the Deadlift


The Deadlift


Please extend your thoughts, prayers, and well wishes to Ted Hoyt, one of CFMG's first members and beloved friend, as he undergoes his second surgery to remove as much of his brain tumor as possible.  We wish Ted a successful surgery and smooth recovery, and expect to see him back in the gym in no time. We WOD for Ted Hoyt!


Coach Betsy in Times Square


Mobility:

A1) Shoulder distraction, 1 min each arm x 2 sets

A2) Wall squat, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM overhead squat


The OHS and Chris Spealler


The Overhead Squat

 


Happy Birthday Coach Makyia


WOD:

OTMEM for 20 min

5 Box Jumps (30”/24”)

8 sit-ups

15 Double unders (sub = 20 unbroken single unders)


Aim to hold the same pace for each round


10 Mistake Women Make With Diets


Donnie Savella: Outworking Paralysis


Box Jumps with Matt Chan

 



 

WOD:

“Jackie”

1000m Row

50 Thrusters (45#)

30 Pull-ups

-For time-

Compare to 11/16/12.  Aim to PR your 1000m row during this WOD!


Finisher:

30 seconds hallow rock rest 30 sec x 6 sets


3 Important Ab Exercises


You're Never Too Old To Eat Good Food



Mobility:

A1) Foam roll for 2 min x 2 sets. Focus on lats and t-spine

A2) Paleo chair, accumulate 2 min x 2 sets

SWOD:

Build up to a 1RM snatch

Finisher

Reverse dumbbell flys 12/12/12/12


Shaping up


How To Train Like An Operator


The Case for Broscience

 



Page 3 of 100

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7/25/2014

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7/22/2014

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7/21/2014

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SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/18/2014

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WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

7/17/2014

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7/15/2014

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