Wednesday, August 21, 2013

August 22, 2013 (Last Day of Summer)

Strength Section:

A. Back Squat
  • 10 @ 60%
  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 85-90%
  • 1 @ 90%+ 
* PR attempt on the last set if legs are feeling good.

Conditioning Section

B. "Filthy Fifty"
   Complete the Following for Time:
  • 50 Box Jumps
  • 50 Jumping Pull-Ups
  • 50 KB Swings 53/35
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press 45#
  • 50 Back Extensions
  • 50 Wall Balls 20/14
  • 50 Burpees
  • 50 Double Unders

August 21, 2013

Strength Section:

A. 10 Minutes to work to a heavy single of Strict Press.

B. 10 Minutes to work to a heavy single of Push Press (dip and superman)

 3 Sets
C1. Heavy Farmer Carry X2

C2. Weighted Good Mornings X10

Conditioning Section:

D.  15 Minutes AMRAP (Ladder Style)
  • 100 Meter Run
  • KB Snatch (increase by 2 reps each round)
  • Push-Ups (increase by 5 reps each round)

Monday, August 19, 2013

Updated Fall Information

Class times are still the same as the other post, but the way to register for the classes has been altered and should fit most people's needs I hope.

On Wednesday August 21, you will be able to register for Fall CrossFit.  Registering for the class will be available at the Fieldhouse Desk, as well as online on the Campus Recreation website. (http://www.usu.edu/camprec/htm/funfitforever/)

Here is the Important Information:
When registering for CrossFit, you will be given the option to register for Monday and Wednesday at a certain time for $37.50 and then the option to register for Tuesday and Thursday at a certain time for $37.50.  The fee will still total $75.00, but you will have to run two transactions.  Fridays are going to be an open time, which means anyone who as paid for CrossFit can attend any of the times (7:00 a.m, 8:00 a.m., 5:15 p.m., and 6:15 p.m.) with no class limit on those days.

Example
I register for Monday and Wednesday for the 5:15 p.m. class and then register for 8:00 a.m. class because that works with my schedule and then I show up on Friday whenever I feel like working out.

Hopefully this clears up some worrying minds.  If it does not feel free to e-mail me at dillon.edelen@aggiemail.usu.edu

August 20, 2013

Strength Section:

A. 5X2 of Pause Front Squat @ 60% of 1RM (refer to Aug 6)
*Pause 5 Seconds in the bottom of each Squat
*Focus on driving the knees out, vertical torso and shins.

B. 10 Minutes work up to a heavy single of Clean
*Notice it is only 10 minutes, so find heavy single quickly.

Conditioning Section:

C. 5 Rounds For Time
  • 3 Hang Power Cleans
  • 6 High Box Jumps
  • 15 Leg Lifts
  • Ladder Basketball Court
  • 3 Hang Squat Cleans
*Weight of Cleans is 60-65% of part B.

August 19, 2013

Strength Section:

A. 15 minutes work to a Heavy Snatch + 1 Overhead Squat

      *Snatch demo video
         Check out this video on YouTube:<br/><br/>http://youtu.be/thmEq0L6Fmw

3 Sets
B1. 10x Strict KB Presses
B2. 5x Bent Over Row with barbell

Conditioning Section:

C. 4 Rounds of:
4 minute running clock

  • Run 200 M. 
In remaining time of 4 minutes AMRAP:
  • 10 Burpees
  • 20 Double Unders/20 Singles
Rest 90 seconds 




Wednesday, August 14, 2013

Fall Semester Information

Things are subject to changed, but this is most likely how the semester will go.

Class Times:
7:00 a.m.
8:00 a.m.
5:15 p.m.
6:15 p.m.
7:15 p.m.
8:15 p.m.

Membership Fee: $75.00 for the semester (September-December)

Classes are going to be capped at 25 people to improve the overall quality of CrossFit USU.  This will prevent us from running into classes of 10-50 people and not knowing who will show up when.

  • This means when you pay your membership fee at the Fieldhouse you will be required to choose one of the given times above to attend.  This is going to be more of a first come first serve basis, which means if you want 5:15 p.m. and there is already 25 people registered you will have to work a different time into your schedule.
  • If we reach 150 people registered quickly the time slot of 4:15 is a possible solution as well.
  • If you have any questions please feel free to email me at dillon.edelen@aggiemail.usu.edu
Exciting Facts to take away from this are:
  • New Pull-Up rack
  • New T-shirts
  • More class times
  • Awesome people

August 15, 2013

Sorry that I will not be attending class on Thursday August 15th, but here is a workout that is optional, but will be good for you to complete alone or in a group.  If you are wanting to get a group together, I would use the Facebook page to do so.

Use Map My Run found on Google:

Map a 3 mile course around campus or near your home.

For Time:
Complete the 3 Mile course
-EMOM (Every Minute On the Minute) until distance is completed you will run 80% or more of you sprint speed for 20 seconds.  
*This means you will run/jog/walk for 40 seconds until the next minute.

Post Time of 3 mile run in the comments section.

Post Run Workout
100 Push-Ups (Aim to complete as many as possible without using your knees)

Have a great weekend and I will see you guys on Monday.

Tuesday, August 13, 2013

August 14, 2013

Strength Section:

A. 15 Minutes to build to a heavy double of Clean (you may drop the bar between reps)

B. EMOM (Every Minute On the Minute) for 8 Minutes
  •      2 Cleans at 70% of part A

Conditioning Section:

C. Fight Gone Bad Style
       5 Rounds (1 Minute at each station with 1 minute rest between Rounds)
  • Row (Calories)
  • Power Cleans 95/65
  • KB Swings 53/35 (Full)
  • Sit-ups
  • Wall Balls 20/14
     *Score= overall number of reps through the 5 Rounds (Number will be large)

Monday, August 12, 2013

Pull-ups Progressions

I have decided to start a simple Pull-Up Progression that I would like everyone to take part in to get everyone to strict Pull-Ups that will translate into a ton of new and fun movements.

Daily (Pre/Post Workouts)
10-8-6-4-2
Strict Pull-Ups

If you are already able to perform strict Pull-Ups fluently, then add weight when you perform the sets.
If you find yourself completing sets 10-8 without having to take a break, I would like you to use a more difficult band for sets 6-4-2.

If you have a movement that you would personally like to improve on, don't be shy to ask me how to get better at the movement of your choice.  (preferably body weight movement)

Happy Pulling!

August 13, 2013

Strength Section:

A. Back Squat (Based off 1RM)
    10 @ 60%
      8 @ 70%
      6 @ 75%
      4 @ 80%
      2 @ 85%
      1 @ 90%+  (if you are feeling good today, attempt a new maximal lift on this last set.)

3 Sets
B1. Tire Pull Sprint X2 (Down and Back of Basketball Court)
B2. High Box Jump X8 Reps

*(Perform B1 and then perform B2 as a super set for 3 sets)

Conditioning Section:

C. 5 Rounds For Time:
    10 Push-Ups (increase difficulty= 10 Handstand Push-ups)
    15 Goblet Squats
    20 OH Walking Lunges (45/25)
   

Sunday, August 11, 2013

August 12,2013

Strength Section:

A. Split Jerk Technique

Here is a basic Demo video for you to have an idea going into tomorrow:
http://www.youtube.com/watch?v=kavt9jXA8kw

B. 15 Minutes work up to a heavy Jerk (Split or Push).

C1.  ME Ring Push-Ups

C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)

Conditioning Section:

D.  For Time:
   200 meter Run
   21 Push Press @ 50-60% of part B
   21 Ring Dips or Tire Dips
   400 Meter Run
   15 Push Press @ 50-60% of part B
   15 Ring Dips or Tire Dips
   800 Meter Run
   9 Push Press @ 50-60% of part B
   9 Ring Dips or Tire Dips

Wednesday, August 7, 2013

August 8, 2013

Strength Section:

A. Back Squat (Percentages based off 1 Rep Max)
  • 10 @ 60%
  • 8 @ 65%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 90%
B1. 4X5 Bent Over Row with Barbell Heavy
B2. 4X(1/2 court) Front Rack Walking Lunges
*B1 and B2 means complete movement B1 and then movement 2 for 4 Sets.
     
Front Rack Walking lunges Demo from the CrossFit Regionals 2013
https://www.youtube.com/watch?v=pr3cgYcvO2w

Conditioning Section:

C. Complete for time in teams of 2:
    "Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
     +
300 Double Unders

Tuesday, August 6, 2013

August 7, 2013

Strength Section:
A. 15-20 Minutes work up to a heavy 2 rep of Clean.
* you may drop the bar between reps, but do not take more than 10 seconds to attempt the second rep.
* Clean= catching in a squat

Here is an informational video with Zach Forrest and Miranda Oldroyd
https://www.youtube.com/watch?v=9ujMWHBX5CU

B.  5X2 @ 70% of part A.
* you may drop the bar between reps, but do not take more than 10 seconds to attempt the second rep.

Conditioning Section:
C. 6 Rounds
    30 Seconds ME Row (Meters)
    15 Seconds Rest
*1 Minute Rest
     6 Rounds
     30 seconds ME KB Clean and Press 53/35 (Alternate arms each round 3 rds right and 3 rds left)
     15 Seconds Rest
*1 Minute Rest
     6 Rounds
     30 seconds ME Box Jumps
     15 Seconds Rest

Monday, August 5, 2013

August 6, 2013

Strength Section:
 A. 15-20 Minutes to work up to a heavy Front Squat.
B. 5X3 of Pause Front Squat @ 60% of part A.
     *pause 3 seconds in the bottom of the squat

Conditioning Section:
 C.   Mental tester :)
     For Time:
     150 Burpees

Please spend an extra 10 minutes daily on a movement that you want to be better at or quite frankly you suck at in a nice way.
Extra effort really does pay off. 
List of Movements:
Pull-ups, Toes to Bar, Double Unders, Handstand Push-ups, Handstand Walking, etc...

Sunday, August 4, 2013

WELCOME!!!

Welcome to my attempt to have a blog site for CrossFit USU.
I am going to do my best to post the workouts the day before and informational videos at times to get you prepped for the up coming workout.  I look forward to spending my time each day with all of you and hope this improves everyone's overall experience with me.  Please post your times and weights daily after you complete each workout for easy reference in the future.

Once again you guys are awesome!

Aug. 5, 2013

Strength Section:
A. Snatch Technique
B. 15 Minutes working up to a heavy complex of:
   1. Snatch
   2. Overhead Squat

Here is an Over Head Squat video by Ute CrossFit.
https://www.youtube.com/watch?v=nqvpnG8WI58

Conditioning Section:
C.  5 Rounds For Time:
  •  200 m. Run
  • 15 KBS 53/35 (Full Swings)
  • 20 Jumping Lunges (10 each leg)