Blog - Page 98 of 122 - 5 Valleys CrossFit

Thursday, September 17th

A1) Farmers Carry 4 x (to yield sign and back)
A2) Ring Row 4 x 10
A3) Handstand Hold 4 x 30 seconds

B) 3 rounds
400m Run to start each round
21-15-9
Overhead Squat (95/65)
Box Jump Over

C) 2 rounds
45 – 60 sec Ring Plank
45 sec Superman

Wednesday, September 16th

A) Power Clean 3 x 1 @ 90% of 1RM

B) Back Squat 3 x 3 @ 90% of 3RM

C) Every 90 seconds for 6 total sets
5 Hang Power Cleans @ 60-70% of your 1RM
5 Shoulder to Overhead (same weight)

D) 2 rounds of
Side Planks x 45 seconds each side
Hollow Holds x 45 seconds

Tuesday, September 15th

A1) Strict Pull-ups 4 x ME
A2) Front Rack Walking Lunge 4 x 12

B) 10 minute AMRAP steady pace
250m Row
10 Push-up
15 Russian Swing
rest 2 minutes

C) 10 minute AMRAP steady pace
Run 200m
8 Burpees
12 Wallballs

Can start with either B or C

Monday, September 14th

A) Deadlift 3 x 1 @ 90% of 1RM
B) Push Press 3 x 5 @ 90% of 5RM

C) 4 x 3 Min AMRAP w/2min rest between
5 Thrusters (115/75)
6 Toe to Bar
7 Box Jumps (24/20)

Saturday, September 12th

A) 3 rounds not for time
10-15 Pull-ups
6-10 alternating Pistol Squats
40 Double Unders or 45 sec DU Practice

B) 1 round for time
Row 1km
20 HSPU/Shoulder to Overhead
30 Deadlift (225/155)
40 Toe to Bar
50 Wallballs
800m Run

Practice, Practice, Practice!

When starting CrossFit every exercise seems impossible. You want me to put that bar over my head? I have to touch my toes, of both my feet, to those bars? As we continue on our fitness journey some things become easier and become the favorite exercises, while others continue to be our nemeses. This may lead into checking the website to see what the workout entails and once your find out, maybe you ‘get busy’, or let’s be honest, you just blatantly skip days because you know you won’t be good at the WOD.

Ever since I started CrossFit, gymnastics has been hard for me. For someone with perpetually tight shoulders finding the right positions is hard work. It is not something I have practiced on a regular basis because I like to say I don’t have the time but really it is because I am not good at it. Give me cleans or wallballs anyday, but a WOD with toes to bar and handstand pushups is not something I am going to go out of my way to do. After spraining my ankle 3 weeks ago, gymnastics has had to become a mainstay of my training, because I couldn’t do much else! Low and behold, I have been getting better. Consistent practice on kipping toe to bars and handstand pushups means that I am more efficient and able to go faster and for more reps than ever before. It is starting to become pretty fun!

So moral of the story is just like anything in life, in the gym you can’t be great, good or even decent at everything. Everyone will struggle with one or many of the movements that we do but if you don’t keep trying to get better then you won’t. Remember where you started from and look to where you want to go and then create a plan to achieve it. If you need help with your goals or progression movements for gymnastics, lifting or anything else grab a coach and ask, we are here to help you.

Oh and if you see me in the gym feel free to remind me to keep on working on my gymnastics skills even as the ankle starts to get better and I can do all my fav exercises again!

IMG_2704Dr. Liz Marshall – Chiropractor

Friday, September 11th

A) 2 Power Clean + 2 Front Squat 12 minutes to build to a heavy set

B) 3 rounds easy pace
200m run
7 Push-ups
10 Russian KB Swings

C) 2 x 4 minutes w/ 2 minutes rest
Buy In: 200m Run
Then AMRAP in remaining time
10 KB Swings (70/53)
10 Burpees

Thursday, September 10th

A1) Barbell Step-ups 4 x 8 each
A2) Weighted Push-ups 4 x 8
A3) Rope Climbs 4 x 1-3

B) 18 minutes Aerobic Pace
90 Second Row
8 Shoulder to Overhead
8 Box Jump
45 Second Plank

Wednesday, September 9th

A) Pull-up Test – ME Strict

B) Back Squat 5,3,3,3,3 up to 100% of 3RM

C) 4 rounds
400m Run
9 Pull-ups
20 Walking Lunges

Tuesday, September 8th

A) Push Press 5,4,3,3 build to 100%+ of 5RM
then 1 set of 10 at 75-80% or 5RM

B1) SL RDL 3 x 8
B2) Ring Row 3 x 10

C) 9 Minute AMRAP
5 Power Clean (135/95)
7 Toe To Bar
9 WallBalls