Strength & Performance Academy

Thur 11 March 10

Helzy — Thu, 11 Mar 2010 05:08:40 +0000

Today’s Workout of the Day is:

2 Position Snatch (High Hang & Floor), 5 sets x 5 reps @ 65%
Clean Shrug 5 sets x 3 reps @ 50% of Deadlift
Snatch Push-Press (Behind the neck), 3 sets x 3 reps @ 100% of Shoulder Press

Post loads to comments
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Have you used the Open-Gym? How’s that working for you? Post your thoughts to comments.

Our newest piece of essential equipment for the gym

Wed 10 March 10

Helzy — Wed, 10 Mar 2010 05:00:11 +0000

Today’s Workout of the Day is:

‘Helen’
For time,
3 Rounds
400m Run
21 Kettlebell Swings (m:24kg,w:16kg)
12 Pull-Ups

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Compare to 9 Sep 09
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The Hurlers gather for the post workout team-talk

Tues 9 March 10

Helzy — Tue, 09 Mar 2010 05:00:35 +0000

Today’s Workout of the Day is:

Overhead Squat, 8×4 sets @ 60%, 65%, 70%, 75%
Plank 4×30 second hold
Front Squats, 5-5-5-5-4 @ 65%, 70%, 75%, 80%, 85%
Side Plank 5×15 second hold each side

Post what skill you’re working towards from our Levels, plus loads to comments
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Mon 8 March 10

Helzy — Mon, 08 Mar 2010 05:01:56 +0000

Today’s Workout of the Day is:

High Hang Clean, 5 sets of 5 @ 70%
Snatch Grip Deadlift, 3 sets of 3 @ 50% of Deadlift
Behind The Neck Split Jerk, 3 sets of 2 @ 80%

Then work on flexibility!!!!!

Post any thoughts to comments
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Team Saturday with some team 7 rejects..

Sun 7 March 10

Helzy — Sun, 07 Mar 2010 08:36:02 +0000

Sunday Reading:

Click on the links below.

Break bad eating habits with intermittent fasting -fitnessspotlight.com

Cracking, clicking and popping -eatmoveimprove.com

Deadlift grips -CrossFit West Santa Cruz

Sat 6 March 10

Helzy — Sat, 06 Mar 2010 06:10:56 +0000

Today is:

10am – 11am
Skills Training

11am – 12pm
Snatch
1-1-1

Clean & Jerk
1-1-1

During the strength cycle we will be using Saturdays as max testing on the lifts.

Post thoughts on week 1 of this training phase and loads to comments
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Fri 5 March 10

Helzy — Fri, 05 Mar 2010 05:00:19 +0000

Today’s Workout of the Day is:

‘Pull, Push, Jump’
For time,
3 Rounds
10 Clean & Jerk (m:60kg,w:40kg)
10 Box Jumps

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Dialling in Accuracy for wallball

Thur 4 March 10

Helzy — Thu, 04 Mar 2010 05:00:25 +0000

Today’s Workout of the Day is:

Hang Power Snatch, 5×3 sets @ 60%, 65%, 70%
Deadlift, 10×3 sets @ 55%, 30 second rest between sets
Push Press 10×3 sets @ 60%, 65%, 70%, superset with Pull-Ups, 5×3 sets or as many as possible

‘Everything I’ve ever done was out of fear of being mediocre.‘
Chet Atkins

Post any thoughts to comments
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Wed 3 March 10

Helzy — Wed, 03 Mar 2010 05:00:54 +0000

Today’s Workout of the Day is:

For time,
3 Rounds
30 Wallball
20 Press-Ups
10 Burpees
200 Single-Unders

Post time to comments
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Mud Madness! Can everyone who has put their name forward for March Madness please pay by the end of the week. We need to get the forms away
CrossFit Kinetics

Ryan our friend from CrossFit Kinetics (Canada) in his CF Norn Iron t-shirt

Nice A to G (Ass to Grass) Back Squat

Tues 2 March 10

Helzy — Tue, 02 Mar 2010 05:00:54 +0000

Today’s Workout of the Day is:

Back Squat 3×10, superset with 3×10 High Knees
Front Squat 5×5, superset with 3×10 Back Extensions

Post loads to comments
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The Front Squat