Wednesday, March 31, 2010

Wed. 3-31-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Band Rows

Band Presss

















Core Lift: Shoulder Strict Press

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%



WOD: 3 Rounds (HEAVY)

(Perform 10-KB Jerk Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6- KB Jerk Press (each arm)

10, 8, 6-BB Rack High Pulls



Then Complete: 2 Rounds (Best Time)

30-Push Ups

30-Pull Ups

Tuesday, March 30, 2010

Tues. 3-30-2010 WOD




















Warm Up:


POSE Drills

Lateral Shuffles x 2

Back Pedal x 2

Leg/Hip/Calf Stretches



WOD: Timed!

1 Lap Around Bldg.

10 Burpees

Row 400 m.



2 Laps Around Bldg.


20 Burpees


Row 800 m.



3 Laps Around Bldg.

30 Burpees

Row 1200 m.

Monday, March 29, 2010

BIG D Hits the BIG 500

BIG D Hits a 500lb. Raw Squat P.R.
Age 16, B.W. 189

Mon. 3-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

High Knees



Core Lift: Front Squats

10 x 50%, 8 x 60%, 6 x65%,

5 x 5 x 75%




















WOD: 3 Rounds Best Time

25-KB Thrusters

25-KTE's

50-Jump Rope or 25 Double Unders

Saturday, March 27, 2010

Sat. 3-27-2010 Boot Camp

BOOT CAMP:
Event 1:

60 secs./exercise x 2 Rounds 20 sec. rest between rounds

Partner MB Trunk Rotations

Partner MB Chest Passes

Partner MB Toss & Sit Ups


Event 2: (3 Rounds)

Rope Truck Pull Hand Over Hand 50'

Run 1 Lap Around Bldg.

Sled Push Inside 60 yrds (Down & Back)

Friday, March 26, 2010

Fri. 3-26-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunges

High Knees

Band Rows

Hyperextensions
















Core Lift: Conventional Deadlift

10 x 50%, 8 x 60%, 6 x 65%,

5 x 5 x 75%



WOD: Complete 10, 8, 6, 4 for each exercise.

(Increase weight as reps decrease)

BB SDLHP

KB or SB Carry to end of Drive and Back (HEAVY)

Weighted Lunges

Wednesday, March 24, 2010

Wed. 3-24-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Push Ups

Band Rows

Band Presses
















Core Lift: Bench Press

10 x 50%, 8 x 60%, 6 x 65%

5 x 5 x 75%



WOD: AMRAP in 15 min.

10-Wall Ball Shots

10-Pull Ups

10-Push Ups (Adv. do MB Lateral Push Up Hops)

10-KB Plank Rows

Tuesday, March 23, 2010

Tues. 3-23-2010 WOD

Warm Up:


POSE Drills

Lateral Shuffles x 2

Back Pedal x 2

Leg/Hip/Calf Stretches
















WOD: (10,000 m. Team Row)

Each team member will row 200 m. then perform:

10 Sit Ups

10 Leg Raises

10 each side MB Trunk Rotational Slams

When finished with core exercises wait your turn to begin rowing again.

1st Team to 10,000 m. WINS!

Monday, March 22, 2010

Mon. 3-22-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Lunge Stretches

High Knees

Lateral Shuffles
















Core Lift: Back Squats

10 x 50%, 8 x 60%, 6 x 65%

5 x 5 x 75%



WOD: 3 Rounds

10-Box Jumps

20-KB Swings Single Arm

30-GHD Hypers

Saturday, March 20, 2010

Sat. 3-20-2010 Boot Camp

(Two teams compete for best time)


Each team member must complete 3 rounds of:
200m. – Row
100 yrd. Sprint Relay (Must touch partners hand before partner can start)
10 – Box Jumps
20-Push Ups
30-Sit Ups

Friday, March 19, 2010

Fri 3-19-2010 WOD

Warm Up:


Shoulder Stretches

DL

HP

CL

Thrusters
















WOD:

Barbell Complex

3 rounds for time…. (Use 50% of your Push Press 1rm)

6 Deadlift

6 Bent Over Rows

6 Hang Cleans

6 Push Press

6 Front Squats

*the bar cannot drop in between rounds….5 burpee penalty for each drop

Thursday, March 18, 2010

Thrs. 3-18-2010 WOD

Warm Up:


POSE Drills 6 laps

Lateral Shuffles x 2

Back Pedal x 2



WOD:

TGU’s 3 each side x 4

KB Windmills 10 each side x 4

MB Trunk Rotations Seated 20 each side x 4

GHD Hypers 10-20 x 4

Wednesday, March 17, 2010

Wed. 3-17-2010 WOD:

Warm Up:


Shoulder Stretches

DL

HP

CL

Thrusters



WOD: MAX EFFORT!!

Partners Training: 4 x’s per exercise (each partner)


Push Ups (Record number of MAX push ups in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum push ups to complete is 20)


KB Swings (Record number of MAX KB Swings in 60 sec. completed by your partner. Row that number of calories. Then switch partners and repeat) (Minimum KB Swings to complete is 20)

BIG D 525 lb. Deadlift

BIG D practices for his next competition April 17th at the Europa Show of Champions in Orlando. He will be competing with the APF Powerlifting Federation. His goal is to hit a 500 lb. Squat, 305 Bench Press and a 530 lb. Deadlift in the 16-17 yr. old 198 lb. weight class. Only 4 weeks to go!
















BIG D 525 lb. Deadlift

Tuesday, March 16, 2010

Tues. 3-16-2010 WOD:

Warm Up:
POSE Drills 6 laps

Lateral Shuffles x 2

Back Pedal x 2



WOD: AMRAP in 30 min.

1-Lap Around Bldg.

Overhead Plate Carry 60 Yrds.

KB- Farmers Carry 60 Yrds.

Monday, March 15, 2010

Mon. 3-15-2010 WOD

Today's Winner is David McKay. This WOD will now be named after him. David has asked that we call it "BRONCO". We will come back to re-test on this WOD in 6 weeks.
Get ready and good luck!

Warm Up:
Shoulder Stretches
Deadlift
Deadlift High Pulls
Cleans

WOD:
AMRAP in 3 min.

5 Plank Rows

5 Squats

*Rest 3 Min


AMCalAP in 3 (Calorie Row)

*Rest 3 Min


AMRAP in 3

5 Push Press (95/65)

5 Squats


AMCalAP in 3

*Rest 3 Min


AMRAP in 3

5 KB High Pulls (M-50-100, W-30-50)

5 Squats

*Rest 3 Min


AMCalAP in 3

*Record total number of rounds (or half rounds) of the couplet and total calories of each row.

Friday, March 12, 2010

Sat. 3-13-2010

Boot Camp: 4 rounds of:















Truck Push 100'

Run back loop

6- Tire Flips 200lb. Tire

20- Ring Rows

20- Dips

Thursday, March 11, 2010

Fri. 3-12-2010 WOD

Core Lift: Cleans


5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR
















WOD: 3-5 Rounds
Rope Sled Pull

Box Jump x 10

KB Push Press x 10 each arm

19 yr. old Clean N Jerks 447 lbs. for World Record

This was an important meet for Caleb and Jon, as neither had yet qualified, and both needed to make PR lifts to qualify.

Jon need to both beat Big Phil from ECG’s total of 323 from American Open, and beat anything Big Phil did at this meet to get on the team. We opened at 141 in the snatch, for a stupid miss, the strength was there, but the bar was not in the right place. Jon made the lift on his 2nd attempt, then missed 146 on his third about the same way he missed his opener, not great snatches but luckily Phil also only made his opening weight of 145. If he had had a good day snatching, his lead would likely have been out of reach.

We new we had to total at least 324 going into the clean and jerk, and this meant a 183kg clean and jerk, 6kg over anything Jon had made in competition before. We also knew that if Phil ended up totalling over 323, our number would go up. We opened at 175, Phil ended at 179 for a 324 total, one more than he had made at the AO. This meant that we needed 184, we called for it and Jon went out and made it, 7kg more than he had ever made in competition, and 4kg more than he had ever made in training. What a day.

Caleb needed to make a 356 total to beat Zack Schluender for the second superheavy spot. Before the competiton, we had pretty much decided to open the snatches at 153, take 158 as a second attempt, then 161 as a third, as long as nothing major was wrong. I had also decided to take whatever he needed to make 356 as his second attempt on the clean and jerk, that would be 203 if he only made 153 snatch, 198 if he made 158 on snatch, and 195 if he made the 161… and to open with something around 10kg less than what he would need to qualify.

Well the warmups were great, with Caleb looking stronger than ever. 153 was a joke, 158 was even better, and 161 looked like a great pull with a great lockout, till it rolled behind him about 2 seconds after he locked it out. Very disapointing as Caleb had snatched 160 in training but has yet to break through that mark in competition.

In the clean and jerk, he finished warming up with 180, opened with an easy 190, then took 198 to make the Pan Am team. It was an easy success, the jerk was particularly impressive. I think Caleb drove the bar better than I have ever seen him before. We decided to try 203 for a new Junior American Record for his new third attempt. I knew he could do it but was worried about him having the same level of confidence. I shouldnt have worried, Caleb blew the weight away with one of the most awesome clean and jerks I have ever seen.

This was a great day and means Cal Strength has 3 men on the mens Pan Am team, since Donny had already qualified and didnt need to come to this meet. I couldnt have been more happy with the positive attitude and effort level of the lifters. I would also like to thank Rob Earwicker, who helped us out a ton in the warmup room by counting attempts and helping with the coaching. Thanks a lot Rob!

Glenn





Wednesday, March 10, 2010

Thrs. 3-11-2010 WOD

WOD: Timed


1-Lap Around Bldg.

20-KTE’s or 3 Inverted Ring Pulls

Row 100m.



2-Laps Around Bldg.


20-KTE’s or 3 Inverted Ring Pulls


Row 200 m.



3-Laps Around Bldg.

20-KTE’s or 20-KTE’s 3 Inverted Ring Pulls

Row 300m.



1 mi. Run


20-KTE’s or 3 Inverted Ring Pulls


Row 400 m.

Tuesday, March 9, 2010

Wed. 3-10-2010 WOD

Core Lift: Push Press

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR



WOD: 3 Rounds

(Modify to Fitness Level)

21 x Thrusters –(Men 65-95, Women 45-65)

21 x Burpees

21 x Ring Dips

Monday, March 8, 2010

Tues. 3-9-2010 WOD

Warm Up:


POSE Drills

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches


WOD: 2 Rounds best time

1000m. Row

1 mi. Run

EAYC Needs You!

EAYC Equipment & Competition Fund Raiser

Here is your chance to help support our local Lee County Youth. EA Youth Club needs your help and donations to purchase new equipment and cover competition costs for our EA Youth Club training program.

Here is a short list of some of the new equipment to be purchased:
  1. (2)-Yoke Carry
  2. (2)- Farmers Carry Handles
  3. (2)- Log Press
  4. (6)- Over Speed Bands
  5. (10)- Heavy Resistance Bands
  6. (1)- 50' Rope
  7. (1)- Prowler Sled
  8. Funds to Support Various CrossFit Youth Competitons
Please click the link below to help support our EA Youth Club.

Sponsor a Youth, Change a Life!
EA Youth Club Equipment Fund Raiser

Sunday, March 7, 2010

Mon. 3-8-2010 WOD

Core Lift: Front Squat
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR



WOD: 4 Rounds

Pull Ups x 10

KB Swings (Men 50 lbs+, Women 30 lbs+) x 10

Pull Ups x 10

KB Cleans (Men 35 lbs+, Women 20 lbs+) x 10 each arm

Friday, March 5, 2010

Sat. 3-6-2010 Boot Camp

BOOT CAMP




• 20 KB Thrusters (M-40-60 / W-20-30) /Run 400m

• 20 KB Swings (M-40-60 / W-20-30) /Run 400m

• 20 KB Overhead Squats ( M-40-60 / W-20-30) /Run 400m

• 20 Burpees /Run 400m

• 20 Pullups (Chest to Bar) /Run 400m

• 20 KB Cleans (M-40-60 / W-20-30) /Run 400m

Thursday, March 4, 2010

Fri. 3-5-2010 WOD

Core Lift: Conventional Deadlift

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR















WOD: 3 Rounds best time

10-BB SDLHP

10- each arm KB MMA Rows

10-BB SDLHP

10-Ring Rows
















Carl 530 New Deadlift PR (10 lb increase)
















Patric 325 1st Deadlift PR
















Ameer 290 New Deadlift PR (45 lb increase)
















Arthur 425 New Deadlift PR (20lb Increase)

EA Youth New PR Deadlifts:
















Lalo 250 New Deadlift PR
















Macho 210 1st Deadlift PR
















Fabian 345 New Deadlift PR (55 lb Increase)
















Kevin 245 New Deadlift PR (75 lb. increase)

Tuesday, March 2, 2010

Wed. 3-3-2010 WOD

Core Lift: Bench Press

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR















WOD: Elizabeth (21, 15, 9) Best Time

(Modify to Fitness Level)

Cleans -135 lbs.

Ring Dips

Monday, March 1, 2010

Tues. 3-2-2010 WOD

Warm Up:


POSE Drills

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches
















WOD: 2 Rounds best time

60 Sit-Ups

1-Lap Around Bldg.

60 KTE’s

Row 500 m.

60 Sec. Planks (Hands on MB)

2-Laps Around Bldg.

30 Each Side Seated MB Trunk Rotations

60 Jump Ropes or 30 Double Unders