Monthly Archives: May 2012

CrossFit for HOPE It is time to prepare for HOPE next Saturday June 9th at CrossFit Steele Creek. Today we will do the HOPE WOD so we can strategize it for next week. We still need athletes to sign up online. Yes, there is a fee but it goes to a great cause. Sign up! … Continue reading →

Dynamic Effort Days Dynamic effort days are meant to work on PERFECT technique not load. Second, your focus is to be aggressive and fast with the movement. This will allow for you to build up the power needed when lifting a heavier load. Please focus on being extremely explosive on these days while keeping PERFECT … Continue reading →

Skill Ring Pull Ups (Focus on Kipping) Hyper Extension 3×12 (Bench and a Bose Ball) Weighted Dips 3xmax effort Strength Push Press 1×5 @ 70%, 1×5 @75%, 1×5 @ 80%, 1×5 @ 85%, 1×3 @ 90% ME Day MetCon 7min AMRAP 10 Power Snatch 75/55# 5 HSPU Rest 3 minutes 800m Run (Timed)

4 Loco Strength Cycle We are starting our new 8 week strength cycle. This cycle includes 4 different strength methods in one. We will be working off our 1RM but 90% of each lift, similar to Wendler. We will have dynamic effort (DE) days which are about light weight, GREAT form, and SPEED. Max effort … Continue reading →

Memorial Day is a federal holiday observed annually in the United States on the last Monday of May. Memorial Day is a day of remembering the men and women who died while serving in the United States Armed Forces. Formerly known as Decoration Day, it originated after the American Civil War to commemorate the fallen Union soldiers of the Civil War. By … Continue reading →

Skill Ring Push Ups 3×10 Strength Reverse walking with sleds 4 field lengths (HEAVY) Note: Use IT bands as belts and keep legs wide to prevent sled running into your feet. This is a slow movement NOT fast. MetCon 3 RFT 10 DB Thrusters 35/15# 20m Bear Crawl 20 Abmat Sit Ups 20m Bear Crawl

MetCon “Murph” For time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Note: The pull ups, pushups, and squats can be broken down anyway you would like. You must run the mile before you start and finish with a mile. If you have body armor or a twenty … Continue reading →

Wendler 5-3-1 Cycle Review Just got done inputting the totals from this last strength cycle compared to our first general cycle and let me say I am very happy to see the numbers go up! Everyone increased!! The average was 32.5 lbs. There was a few of you that didn’t do the totals. Please try … Continue reading →

Interval Training Interval training (IT) is an important factor for CrossFit because it allows you adapt to MetCons. IT let’s you practice repetitions for a period of time; fast and efficient; with rest that allows you to recover but doesn’t allow the heart rate to lower too much. This is good because allows you to … Continue reading →

Hey everyone! I will be home tomorrow morning and back in the gym!! I am so excited to see all of you. I saw the numbers for the totals on Monday. Good job!! I will be doing some analyzing of the numbers to see how well this strength cycle worked for all of you. Skill … Continue reading →