A1) Push Press: 2 sets x 12RM (12th rep should be
really hard, nearly missing, fight the urge to turn these into jerks…), Rest 2
min
A2) Chest to Bar Pull Up: 2 x 12 reps, Rest 2 min
B ) 4 sets – 100% effort:
6-4-2
Power Clean (65/95lb)
Burpee Over Barbell
+ Rest 7-10 min
*Post results to
comments.
The Fitness Passion Te...
Tuesday, September 30, 2014
Monday, September 29, 2014
9/29/14
**Kickoff Meeting for the Photoshoot Fit Nutrition Challenge is tonight at 6pm in Bucktown lobby!
A ) Back Squat: 3 sets x 8 reps, goal on the last set is to
reach a real 8RM, Rest 2-3 min
B ) For time: Run 1 mile, Rest 3-5 min
C ) For time: Row 1,000m, Rest 3-5 min
D ) For time: 50 Box Jumps (20/24”)
*Post results to
comments.
Losing Fat Without Losing Streng...
Sunday, September 28, 2014
9/28/14
Rest Day!
Cortisol: A Good Guy With a Bad ...
Saturday, September 27, 2014
9/27/14
A ) 10 min AMRAP:
15 Russian KBS (55/75lb)
15 Burpee
+ Rest 3 min
B ) 10 min AMRAP:
20 Box Jump (20/24”) with step down
2 Muscle Ups (sub is 4 pull ups + 6 push ups)
+ Rest 3 min
C ) 10 min AMRAP:
25 DU
5 Knees to Elbows
3 Pistols/leg
*Post results to
comments.
Master The Kettlebell Swi...
Friday, September 26, 2014
9/26/14
A ) EMOTM for 6 min: 15sec shuttle run (do these in the
alley! sub treadmill if inclement weather)
B ) 3 sets – 90% effort:
15 Wall Ball (14/20lb)
15 TTB
15 Sit Ups
+ Rest 5 min
C1) DB External Rotation (30X1): 3 x 8 reps/arm, increase
weight from last week, Rest 1 min
C2) Hollow Rock: 3 x 10 rocks, Rest 1 min
C3) Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min
*Post results...
Thursday, September 25, 2014
9/25/14
A ) Snatch Grip Deadlift: 2 sets x 3 reps, slightly heavier
than last week, but technique being most important (focus on one piece pick up),
Rest 3 min
B ) Handstand technique work: spend 5-10 minutes getting up
to the wall, walking to the wall, wall walks, free standing handstands, free
standing walking, etc…
C ) 10 min AMRAP (work at steady pace, do NOT burn out, just
keep on moving…):
5...
Wednesday, September 24, 2014
9/24/14
A ) Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x
2, Rest 1-2 min
B ) Clean & Jerk: 60% x 3, 70% x 3, 75% x 2, 80% x 2,
80% x 2, Rest 1-2 min
C ) EMOTM for 10 min:
5 DL (125/175lb)
5 HSPU
*Post results to
comments.
Clean & Jerk Rack Positio...
Tuesday, September 23, 2014
9/23/14
A1) Dip (can be stationary or ring, kipping or strict): 2
sets x 14 PERFECT reps, Rest 2 min
A2) Ring Pull Up (can be strict or kipping): 2 x 14 reps,
Rest 2 min
B ) 3 sets – 100% effort:
10 UNBROKEN Thrusters (65/95lb)
200m C2Row Sprint
+ Rest 7-10 min
*Post results to comments.
3 Biggest Myths About Fat Burning For Active Wom...
Monday, September 22, 2014
9/22/14
A ) Back Squat: 3 sets x 9 reps, goal on the last set is to
reach a real 9RM, Rest 2-3 min
B ) 3 sets – 85% effort:
5 min AMRAP:
5 Pull Ups
5 Power Cleans (85/125lb)
10 Air Squats
+ Rest 3 min
*Post results to
comments.
16.5 Tips for Getting $hit Do...
Sunday, September 21, 2014
9/21/14
Rest Day!
What The Diet Industry Isn't Telling ...
Saturday, September 20, 2014
9/20/14
**KitchFix will be doing a tasting this morning, so come hungry and snag some chow after class!
For time – work to be split into teams of 2:
50 Box Jumps (20/24”)
50 Wall Balls (14/20lb)
50 Thrusters (65/95lb)
50 Pull Ups
1000m Row
*Post results to
comments.
Unilateral Leg Training; Correcting the Imbalanc...
Friday, September 19, 2014
9/19/14
A ) 6 sets of the following – 100% effort:
20sec Air Squat
20sec American KBS, 35/55lb
20sec DU
+ Rest 3 min
B1) DB External Rotation (30X1): 3 x 8 reps/arm, Rest 1 min
B2) Hollow Rock Hold: 3 x 35seconds, Rest 1 min
B3) Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min
*Post results to
comments.
5 Reasons Why You Don't Look Like You Li...
Thursday, September 18, 2014
9/18/14
A ) Snatch Grip Deadlift: 3 sets x 4 reps (4th
rep should be challenging!), Rest 3 min
B ) Complete the following – 5 rounds for time:
5 UB C2B Pull ups
5 UB Ring/Stationary Dips
*Post results to
comments.
5 Ways to Build Mental Toughne...
Wednesday, September 17, 2014
9/17/14
A ) Hang Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 2,
70% x 2, Rest 1-2 min
B ) Behind the Neck Jerk: 3 sets x 3 reps (focus on timing
of catch and head through), Rest 1-2 min
C ) 10 sets:
5 Split Jerk
2 Muscle Ups (sub 2 ring rows + 2 dips)
*work here should be
less than 1 min
+ Rest 2 min
D ) Glute Ham Raise (either with partner or on GHD machine):
3 x 10 reps, Rest 1-2 min
*Post...
Tuesday, September 16, 2014
9/16/14
A1) Barbell Strict Press: 2 sets x 15 reps (last set should
be a true 15RM), Rest 2 min
A2) Pull Up (can be strict, kipping, or butterfly): 2 x 15
reps, Rest 2 min
B ) Run 800m at 95% effort, Rest 5 min
C ) Perform 20 Power Cleans, 95/135lb, Rest 5 min
D ) Run 800m at 95% effort
*Post results to
comments.
Is Low Carb Really the Best Weight Loss Die...
Monday, September 15, 2014
9/15/14
A ) Back Squat: 3 sets x 10 reps, goal on the last set is to
reach a real 10RM, Rest 2-3 min
B ) 4 rounds at 80% effort:
500m Row
10 Burpees
50 Double Unders
+ Rest 3 min
*Post results to
comments.
The Best Damn Squat Mobility Artic...
Sunday, September 14, 2014
9/14/14
Rest Day!
Diet Cults vs. Science-Based Healthy Eat...
Saturday, September 13, 2014
9/13/14
A ) Weighted Pull Up: work to 1RM in weighted pull up. If you’re not at the point of adding weight,
test yourself with just bodyweight, or by using the lightest band possible.
B ) For time – 100% effort:
300m Row
15 American KBS (55/75lb)
25 Burpees
15 American KBS (55/75lb)
300m Row
*Post results to
comments.
"If Onl...
Friday, September 12, 2014
9/12/14
A ) Thruster: work to a 1RM thruster – to be taken from the
floor, into a full clean, pressed out completely overhead, rest as needed
between sets
Skill work – technique work:
B1) Muscle up progressions: 3 sets x a few reps of
progressions (transitions, negatives), Rest 1 min
B2) Handstand work: 3 sets x a few reps of progressions
(walking, holding, walk walks, etc), Rest 1 min
B3) Planche...
Thursday, September 11, 2014
9/11/14
A ) Death By American Kettlebell Swing (45/70lb)
*On the first minute,
you will do 1 swing, Minute 2 you will do 2 swings, Minute 3 you will do 3
swings, until you can no longer keep up the pace. Record the minute that you cannot keep going…
B ) For time: 1 mile run.
*Post results to
comments.
5...
Wednesday, September 10, 2014
9/10/14
A ) Push Press: work up to 1RM for the day, only 2 misses
allowed, rest as needed between attempts
*Be careful with push
press, dip and then lock out knees, no rebend to catch (that would be a jerk!)
B ) “FRAN” For time:
21-15-9
Thrusters (65/95lb)
Pull ups
*Post results to
comments.
Take an Honest Lo...
Tuesday, September 9, 2014
9/9/14
A ) Back Squat: work up to 1RM for the day, only 2 misses
allowed, rest as needed between sets
B ) Rest/Mobility work – spend a good 10-15 minutes opening
up hips/glutes/etc
C ) For max reps: ONE set of max UNBROKEN Wall Balls, once
you stop moving – either to rest, drop the ball, or rest on the wall, it is over! You must keep moving. Looking for one HUGE number here in your
results!
*Post...
Monday, September 8, 2014
9/8/14
A ) 20sec max effort C2 row for meters, Record meters
B ) 10 rounds for time:
400m run
10 burpees to 6” target
*Post results to
comments.
Fitness Myths that NEED to D...
Sunday, September 7, 2014
9/7/14
Rest Day + 20 min Mobility work; see below!
...
Saturday, September 6, 2014
9/6/14
A ) Front Squat: work up to 1RM for the day, only 2 misses
allowed, rest as needed between sets
B ) 5 sets of the following:
Min 1: 15sec max effort wall ball (14/20lb)
Min 2: 15sec max effort thrusters (65/95lb)
Min 3: 15sec max effort TTB
*Post results to
comments. Please post your FS numbers
and also your TOTAL reps from all sets of the metcon!
Fat Ain't Bad...So Why...
Friday, September 5, 2014
9/5/14
A ) 5-10 min Handstand Skill Work (work on kipping, wall
walks, walking to wall, etc..) OR Plange Work (Plange tuck, plange hold, plange
push ups)
B ) 5 sets:
3 min AMRAP:
20 pull ups
30 push ups
40 sit ups
50 air squats
+ rest 3 min
*start each set where you left off the previous set!
*Post results to
comments.
...
Thursday, September 4, 2014
9/4/14
A ) Snatch (must catch in full squat, from floor): work up
to 1RM for the day, only 3 misses allowed, rest as needed between sets
B ) Clean & Jerk (must catch in full squat, from floor,
no pressouts on jerk!): work up to 1RM for the day, only 3 misses allowed, rest
as needed between sets
*Post results to
comments.
Catching Clea...
Wednesday, September 3, 2014
9/3/14
A1) Deadlift: 3 sets x 6-8 reps at 30X1 tempo, Rest 45 sec
A2) Wall Walk: 3 sets x 3 reps, Rest 45 sec
A3) Russian Step Up: 3 sets x 10 reps/leg, Rest 45 sec
A4) Supine Leg Lowering: 3 sets x 10 reps at 50X1 tempo,
Rest 45 sec
B ) 3 rounds for time:
300m Row
10 KB Goblet Squats (35/55lb)
20 KB Deadlift (use same weight)
*Post results to
comments.
How to Make it Through the Sticking...
Tuesday, September 2, 2014
9/2/14
A1) Strict Press: 3 sets x 8 reps, no rest
A2) Ring Row or Ring Pull Up: 3 sets x max reps in 30sec,
Rest 1 min
A3) HSPU: 3 sets x max reps in 30sec, Rest 2-3 min
B ) For time:
50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees
*Sub for DU is 3x the singles.
*Post results to
comments.
Do It Yourself; Myofascial Relea...
Monday, September 1, 2014
9/1/14
***HAPPY LABOR DAY, CHEETAH CROSSFIT! WE WILL ONLY BE HAVING ONE CLASS TODAY AT 9AM!***
A ) Back Squat: 3 sets x 5 reps (work up to a challenging
set of 5 reps), Rest 2-3 min
B ) “Helen” – 3 Rounds For Time:
400m run
21 American KBS (35/55lb)
12 Pull Ups
*Post results to
comments.
The Best Way to Lose Fat, and Avoid Fad Die...
Subscribe to:
Posts (Atom)
