9/30/14

A1) Push Press: 2 sets x 12RM (12^th 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 Test

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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 Strength

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9/28/14

Rest Day!

Cortisol: A Good Guy With a Bad Rap

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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 Swing

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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 to comments.

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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 Strict Pull ups

5 Ring Push Ups at 42X1 tempo

*Post results to comments.

Beating The CrossFit Drug Test

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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 Positions

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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 Women

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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 Done

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9/21/14

Rest Day!

What The Diet Industry Isn't Telling You

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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 Imbalances

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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 Lift

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9/18/14

A ) Snatch Grip Deadlift: 3 sets x 4 reps (4^th 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 Toughness

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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 results to comments.

Earn Your Moderation

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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 Diet?

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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 Article

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9/14/14

Rest Day!

Diet Cults vs. Science-Based Healthy Eating

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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 Only"

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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 work: 3 sets x a few seconds/reps (hold, tuck, push up, etc), Rest 1 min

*Post results to comments.

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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 Steps For Learning the Squat

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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 Look

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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 results to comments.

3 Steps To Achieving All of Your Fitness Goals

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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 Die

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9/7/14

Rest Day + 20 min Mobility work; see below!

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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 on Earth Would You Eat Lean Meat?

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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.

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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 Cleans

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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 Point of a Squat

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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 Release

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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 Diets

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