Workout/Blog

Open Gym – 18 Oct 2017

handstand walk

A. Handstand Walking Practice: 5 min

B. EOMOM for 10 min:
Even: 3 kettlebell snatch + 3 KB pistol, L arm
Odd: 3 kettlebell snatch + 3 KB pistol, R arm

C. Spin Bike: 20 min @ light pace

D. Back Extension: 3×12

E. Stretch

Workout – 17 Oct 2017

good test

A. Deadlift: Max

B. “Fran”
21-15-9
thruster, 95/65lbs
pull-up
[7 min CAP]

C. SLER: 2×12/arm

D. Stretch

Workout – 16 Oct 2017

testing cf

A. Push Press: Max

B. For time:
15-12-9-6-3
kettlebell swing, 53/35
double-under (x2 reps)
burpee

C1. Band Face Pull + Ext Rot: 2×12
C2. Ab wheel: 2×8

D. Stretch

Workout – 13 Oct 2017

friday13th

A. Snatch: Max

B. Clean & Jerk: Max

C. Turkish Get-up: 2×2/arm

D. Stretch

Workout – 12 Oct 2017

t2b

A. Back Squat: 4×1, using tough double

B. For time:
Run 400m
20 push press
10 toe-to-bar
Run 250m
15 push press
15 toe-to-bar
Run 75m
10 push press
20 toe-to-bar
**compare to 28 Mar 2017**

C. Stretch

Open Gym – 11 Oct 2017

muscle-up-crossfit-vancouver

A. Handstand Walking Practice: 5 min

B. Muscle-up Practice: 4-5 sets
L1: 3-5 muscle-up
L2: 4 tap swing + 4 false-grip pull-up + 4 ring dip
L3: 5 tap swing + 6 false-grip ring row

C. Spin Bike: 15 min @ light pace

D. Back Extension: 3×20

E. Stretch

Workout – 10 Oct 2017

bench press

A1. Bench Press: 3×2, using 5RM

B. Deadlift: 4x3x70%

C1. Incline DB Crush Press: 3×12
C2. Ring Row: 3×10
C3. RDL: 3×6, same weight; rest 60 sec

D. Band Face Pull + Ext Rot: 2×12

E. Stretch

Workout – 9 Oct 2017

jess bar muscle

A. EMOM for 6 min:
5 handstand push-up

B. amrap in 12 min:
1 bar muscle-up / 3 c2b pull-up / 5 jumping pull-up
5 hang power snatch, 95/65lbs
9 ring dip

C1. Pallof Press: 2×10/side
C2. SLER: 2×15/arm

D. Stretch

Workout – 6 Oct 2017

yates-row

A. Push Press: 3x2x5RM

B1. Rev Barbell Row: 4×10, same weight
B2. High-Low Band Row: 4×15; rest 60 sec

C1. Band Pull-apart: 3×20
C2. 1-arm DB Shoulder Press: 3×10/arm, add weight; rest 45 sec

D1. Barbell Curl: 4×8, add weight
D2. DB Skullcrusher: 4×15; rest 30 sec

E. Ab wheel: 4×8

F. Stretch

Workout – 5 Oct 2017

ilya-181_lg

A. Snatch Lift-off + Pull-to-Hips + Snatch: 3-5 sets, light

B. EMOM for 6 min:
2 snatch @ 80%

C. EMOM for 8 min:
2 clean @ 85%

D. EMOM for 6 min:
2 jerk, heavier than 18 Sept 2017

E. Stretch

Open Gym – 4 Oct 2017

L-Pull-Ups gif

A1. Muscle-up: 5×3-5
A2. Pistol: 5×5/leg
A3. Handstand Walk: 5x10m

B. For time:
10-1 L pull-up
1-10 handstand push-up

C. Spin Bike: 15 min @ light pace

D. Back Extenson: 3×20

E. Stretch

Workout – 3 Oct 2017

gosling run

A. Back Squat: tough double, then 2x2x95%

B. For time:
1500m row
1200m run
150 double-unders / 300 singles

C1. Banded Hip Flexor Stretch: 2×30 sec/side
C2. Calf Stretch: 2×30 sec/side

D. Stretch

Workout – 2 Oct 2017

wells dl

A. Bench Press: 4×3, using 5RM

B. Deadlift: 3x3x90%

C1. Incline DB Crush Press: 4×10
C2. Ring Row: 4×12
C3. RDL: 4×8, add weight; rest 60 sec

D. Band Face Pull + Ext Rot: 3×12

E. Stretch

Workout – 29 Sept 2017

mammoths

A. Vertical Pulling Practice; rest 60-90 sec b/t sets
L1: Muscle-up: 5×2-4
L2: Kipping Pull-up + Ring Dip: 5×6-10 each
L3: Tap Swing + Pull-up Negative + Dip Negative: 5×3+3+3

B. “Diane”
For time:
21-15-9
deadlift, 225/185lbs
handstand push-up

C1. Pallof Press: 2×8/side
C2. SLER: 2×12/arm

D. Stretch

Workout – 28 Sept 2017

arnold-barbell-curl

A. Push Press: 3×2, using 5RM

B1. Rev Barbell Row: 4×8, add weight
B2. High-Low Band Row: 4×12; rest 60 sec

C1. Band Pull apart: 3×25
C2. 1-arm DB Shoulder Press: 3×12/arm; rest 45-60 sec

D1. Barbell Curl: 4×10
D2. DB Skullcrusher: 4×12; rest 30 sec

E. Ab wheel: 3×12

F. Stretch