4/30/14

A ) EMOTM for 16 min:

Odd: 8 Barbell Strict Press (work to a challenging set of 8 reps, stay there for the remaining sets)

Even: 10 burpees

B ) EMOTM for 16 min: 15 second max effort C2 Row

*Post results to comments.

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4/29/14

A ) 8 sets:

30sec HSPU

30sec rest

B ) 8 sets:

30sec American KBS (35/55lb)

30sec rest

C ) 8 sets:

30sec Burpee

30sec rest

*Post results to comments.

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4/28/14

A1) Barbell Reverse Lunge: 5 sets x 8 reps/leg, Rest 1 min

A2) Pistol: 4 sets x 3 reps/leg, Rest 1 min

B ) 3 sets – 100% effort:

1 min: 10 touch and go power cleans, (65/85lb) + max push press in remaining time (same weight)

+ Rest 2 min

C ) 3 sets – 100% effort:

1 min: RUN (approx. 400m)

+ Rest 2 min

*Post results to comments.

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4/27/14

Rest Day!

11 Universal Truths in Nutrition

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4/26/14

*Only one partner is working at a time through these workouts.  Partner 1 must complete all 21 reps before Partner 2 can begin the 21 reps.  Then, Partner 1 goes into 15 reps, etc…. Time for each workout is the combination of both of your work. 

A ) 21-15-9

Power Clean (135/95lb)

TTB

+ Rest 4 min

B ) 21-15-9

OHS (65/55lb)

Hand Release Push Up

+ Rest 4 min

C ) 21-15-9

Calories on Rower

Jump Squats

*Post results to comments.

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4/25/14

A1) Barbell Bent Over Row: 4 x 8-10 reps, no rest

A2) Knees to Elbows: 4 x 8-10 reps, Rest 2 min

B ) 8 sets:

30sec C2 Row – high effort

30sec C2 Row – Coast

*Post results to comments.

7 exercises to optimize shoulder health with kettlebells

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4/24/14

A1) Tempo Romanian Deadlift (31X1): 4 x 5 reps, no rest

A2) Barbell Box Step Up (12-20”): 4 x 8 reps/leg, Rest 2 min

B ) 5 sets:

1 minute at 100% effort:

5 Thrusters (75/105lb)

10 Lateral Hops Over Bar

Max Pull Ups in Time Remaining

+ Rest 3 min (full recovery today)

*Post results to comments.

Abs/Back: What does it all mean?

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4/23/14

A ) 4 sets: 2 Snatch Pull + 2 Snatch, Rest 1-2 min

B ) Split Jerk (from rack): 4 sets x 3 reps, Rest 1-2 min

C ) 8 sets:

30sec American KBS (35/50)

30sec Rest

*Post results to comments.

Stay lean without tracking

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4/22/14

A1) Tempo Push Up (30X1): 4 x max reps at tempo in 20sec, no rest

A2) Wall Ball: 4 x max reps in 20sec, Rest 2 min

B ) 10 sets:

50m partner sandbag/wall ball sprint (use alley), Rest 1-2 min

*if weather is bad, sub 10 sec all out effort AD or treadmill sprint!

*Post results to comments.

Understanding Sleep for Optimal Recovery & Productivity

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4/21/14

A1) DB/KB Split Squat: 4 x 8 reps/leg, no rest

*more advanced – rear foot elevated, less advanced – front foot elevated

A2) KB Goblet Squat: 4 x 8 reps at 31X1 tempo, Rest 2 min

B ) 8 sets:

30sec Double Under

30sec rest

C ) 4 min rest and mobility work

D ) 8 sets:

30sec burpee box jump (20/24”)

30sec rest

*Post results to comments.

How to save your shoulders from complete destruction

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4/20/14

Rest Day!

Why You Don't Really Need Post-Workout Shake

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4/19/14

A ) Work up to a heavyish Turkish Get Up, no more than 5-10min

B ) TAG TEAM – 7 min AMRAP:

P1 – 1 TGU (just one, not 1 per hand, 35/60lb)

P2  - Rest

*Partners must share bell.  No rep if dropped on the ground.  Must start over!

*Rest is the set up for part “C”

C ) 4 min AMRAP (split up reps between partners as you’d like - only 1 person working at a time):

15 Thrusters (65/100lb)

15 CTB Pull Ups

If 90 reps (3 rounds) are performed in under 4 min, time extends to 8 min.

If 180 reps (6 rounds) are performed in under 8 min, time extends to 12 min.

ect….

*Rest is put things away, get ready for “D”

D ) TAG TEAM - 7 min AMRAP:

P1 – 30sec burpee broad jump

P2 – 30sec rest

*Post results to comments.

So You Think You Can Front Squat? Part 1

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4/18/14

A ) 10 min AMRAP – 80%:

500m Row

3 Muscle Ups (or sub 3 pull up + 3 dips)

+ Rest 3 min

B ) Complete the following – 100%:

60seconds Push Ups

+ Rest 2 min

60seconds Pull Ups

+ Rest 2 min

60seconds Alternating Pistols

+ Rest 2 min

60seconds TTB

*Post results to comments.  Today ends our testing of the current training cycle!  New cycle begins tomorrow.  Great work so far by each and everyone one of you! 

What the Number on the Scale Really Means

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4/17/14

A ) Snatch: work up to 1RM for the day, only 3 misses allowed, Rest 2 min between max attempts

B ) Clean & Jerk: work up to 1RM for the day, only 3 misses allowed, Rest 2 min between max attempts

*Post results to comments.  Today you will record your max Snatch, max Clean & Jerk, and Total (add the two together!)  Also, if you don’t mind sharing your bodyweight, that would be helpful as well!

15 Common Mobility Mistakes

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4/16/14

A ) “DIANE” For time:

21-15-9

Deadlift (225lb/185lb)

HSPU

*Post results to comments.

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4/15/14

A ) Weighted Strict Dip: work to 1RM for the day

B ) Weighted Strict Pull Up: work to 1RM for the day

C ) 10 min AMRAP – 80%:

400m Run

6 Manmakers

+ Rest 3 min

D ) 10 min AMRAP – 80%:

50 Air Squats

40 Double Unders

30 Walking Lunges

20 Sit Ups

10 Ring Rows

*Post results to comments.

The South Park Guide to Mastering Fat Loss in 5 Steps

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4/14/14

A ) Back Squat: work up to 1RM for the day, rest as needed between sets, only 2 misses allowed

B ) “Fran” For time:

12-15-9

Thrusters (95/65lb)

Pull Up

*Post results to comments.

5 Things That Are Holding Your Squat Back

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4/13/14

Rest Day!  Thanks for such a great open house yesterday!

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4/12/14

CHEETAH GYM OPEN HOUSE!

We will be having class at 8:30am/9:30am/10:30am/11:30am today to celebrate our recent remodel of Cheetah CrossFit in Bucktown!  Come in at any point to get in the workout, bring a friend if you'd like.  We will also be having free sampling of SFH protein for after your workout.  Thanks for everything you do, Cheetah members!  We are very grateful to have you as part of our community.  Your hard work is inspiring!
-Coach Cori, Phil, Adam, Alex, and James

For time:

"Filthy Fifty"

50 Box jump, 20/24 inch box


50 Jumping pull-ups

50 Kettlebell swings, 35/55lb

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35/45 pounds

50 Back extensions

50 Wall ball shots, 14/20 pound ball

50 Burpees

50 Double unders


*You are more than welcome to do any scaled version of this workout, ei. 25 of each, drop down the reps, sets, etc.... Its your challenge, today!

What Supplements Should I Take?

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4/11/14

A ) Airdyne: max calories in 60 seconds

B ) 10 min mobility work

C ) Tabata Air Squats: 8 sets x max reps in 20sec, Rest 10 sec

D ) Tabata Push Ups: 8 sets x max reps in 20sec, Rest 10 sec

E ) Tabata Sit Ups: 8 sets x max reps in 20 sec, Rest 10 sec

*Post results to comments.

Exercising on an empty stomach: the surprising benefits

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4/10/14

A ) Clean & Jerk: 3-3-3-3, Rest 1-2 min

B ) Hang Power Snatch: 3-3-3-3, Rest 1-2 min

C ) 1 set for max effort: 20sec C2 Row for meters

D ) 5 sets - 80%:

1 LAP

+ Rest 1 min

*Post results to comments.

Mental Toughness & Visualization for Weightlifting

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4/9/14

A ) Strict Press: work to 1RM for the day, take small jumps!, only 2 misses allowed, rest as needed

B ) For time: 5K C2 ROW

*Post results to comments.

Truth About Squatting Deep

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4/8/14

A ) Front Squat: work up to 1RM for the day, rest as needed, only 2 misses allowed

B ) 90seconds: max reps of box jumps

+ Rest 2 min

C ) 90seconds: max reps of wall ball

+ Rest 2 min

D ) 90seconds: max reps of push ups

+ Rest 2 min

E ) 90seconds: plank hold

+ Rest 2 min

F ) 90seconds: max reps of air squat

*Post results to comments.

Worst Diet Advice Ever

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4/7/14

**This week begins our testing.  We will test on and off for about two weeks!  Some days will be easy, others will be a enduring challenge.  Keep good notes, post results to comments, and let's do this!

A ) Snatch: 2-2-2-2, Rest 1-2 min

B ) Test: 2 mile run for time! (outside or treadmill, your choice)

*Post results to comments. 

How to recognize, fix, and prevent IT Band syndrome

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4/6/14

Rest Day!

Are Overuse Injuries Preventable?

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4/5/14

A ) 6 rounds with your partner:

10 burpees over partner

10 OH Walking Lunges/Person (only one working at a time – 25/45lb)

10 Power Clean/Person (85/55lb – one person working – one person holding top of deadlift position!)

B ) 5 sets: 30 second hollow rock hold, Rest 30 sec

*Post results to comments.

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4/4/14

A ) EMOTM for 10 min: 3 Hang Squat Snatch, should be quick, explosive, but challenging

B ) EMTOM for 10 min: 3 Hang Squat Clean + Split Jerk, again – quick, explosive, but challenging

C ) For time:

21 Push Press, 55/85lb

5 Manmakers

15 Push Press, 55/85lb

5 Manmakers

9 Push Press, 55/85lb

5 Manmakers

*Post results to comments.

High Protein Quinoa Falafel Recipe

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4/3/14

A ) Work up to a heavy triple split jerk, then:

3 rounds for time

3 Split Jerk

6 Burpees over Barbell

9 Pull Ups

250m Row

9 Pull Ups

6 Burpees over Barbell

3 Split Jerk

+ Rest 90sec

*Post results to comments.

More Technique Work in the Jerk

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4/2/14

A ) EMOTM for 5 min: 6 Deadlift, same weight as last time (look 2 weeks back!)

B )  Romanian Deadlift: 3 x 5 reps, work to a challenging set of 5 reps, keep technique perfect, Rest 1-2 min

C ) 3 sets of the following – 95%:

3 min AMRAP:

60seconds Double Under

60seconds Airdyne

60seconds Handstand Hold (against wall or free standing)

+ Rest 3 min

*Post results to comments.

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4/1/14

A ) 3 times though the following:

6 HSPU (strict or kipping)

8 push ups

6 HPSU (strict or kipping)

+ Rest 2 min

B ) 10 min AMRAP – 80%:

Row 400m

20 Air Squats

Run 400m (outside or tread)

20 Air Squats

+ Rest 3 min

C ) 10 min AMRAP – 80%:

5 Pull ups

10 Sit Ups

15 Box Jumps, 20/24”

20 Walking Lunges

25 American KBS, 30/50lb

*Post results to comments.

10 Simple Tips to get Bigger, Stronger, Leaner & Smarter

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