AMRAP Fitness Strength and Conditioning: January 2013

Thursday, January 31, 2013

Thursday Week#6 Speed

Warm up

Dead bug complex

Plank complex

Tuck/ pike/ hollow complex

Skill

L-pull ups/ tuck pull ups/ strict pull ups

WOD

Every minute on the minute for 15 minutes

3 L-pull ups

5 wall ball shots

CFE

Warm up

Dead bug complex

Plank complex

Tuck/ pike/ hollow complex

Skill

L-pull ups/ tuck pull ups/ strict pull ups

WOD

3 rounds of:

800m run

15 strict pull ups

20 wall ball shots

Wednesday, January 30, 2013

Wednesday Week #6 Speed

Warm up

2 minutes of double unders

Power jumps

Strict pull ups

Strict ring dips to true support

Negative toes to bar

Skill

Stone ground to shoulder

WOD

5 rounds of:

30 seconds max effort at each station followed by 60 seconds rest

· Ring dips

· Stone ground to shoulder

· Row calories

Tuesday, January 29, 2013

Tuesday Week #6 Speed

Burgner warm up

Jump and shrug

Scare crow

Muscle snatch

Drop

Hang power snatch

Skill

Hang power snatch

WOD

Five rounds of:

5 hang power snatch

7 burpees

9 KBS

11 double unders

Rest 2 minutes

CFE

Burgner warm up

Jump and shrug

Scare crow

Muscle snatch

Drop

Hang power snatch

Skill

Hang power snatch

WOD

Part#1

6 minute AMRAP

3 hang power snatch

6 burpees

Part#2

6 minute AMRAP

7 KBS

15 double unders

Monday, January 28, 2013

Donate here: https://kenya.crossfit.com/sponsor?id=A174

AMRAP Fitness will be hosting a fundraiser on February 16, 2013 starting at 9am

Friends and families welcomes to workout for a cause. Sign up on the white board. This workout is has a meaning and we as a box have a GOAL of raising $2000

I feel we can meet and exceed the GOAL if we all work together and spread the reason for the cause to our friends and families.

I strongly encorage all of you to sign up and represent our box "CrossFit South Rockland". Visit this link and join us: http://kenya.crossfit.com/

Let us make a change!

"Kinda effort equals sorta results"

Coach

Monday Week #6 Speed

Warm up

Agility ladder drills

· In and outs

· One foot

· Quick feet

· Lateral jumps

Skill

Push ups from deficit/ maintaining midline stability

WOD

Reverse Tabata x 10

· Box jumps

· Push ups from deficit (#45 plate)

· Toes to bar

· Jump lunges

Sunday, January 27, 2013

Main site air time...

Bucket work... Coming soon...

Saturday, January 26, 2013

TEAM Saturday Week#5 Volume

Partner warm up

Partner carry

Plank push ups

Plank lateral jumps

Wheelbarrow

Skill

Muscle ups

TEAM WOD

12 minutes max effort TEAM muscle ups

World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela