June 20, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

In 10:00:

  • Complete 30 Strict Pullups in as few sets as possible (Rx+ 10 strict Muscle-ups)

  • Accrue 2:00 in headstand with tripod in as few sets as possible

  • Alternate movements as desired.

Conditioning

  • 4x 4:00 bike efforts for calories

  • Rest 4:00 between efforts.

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June 19, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

  • 5x5 Front squat at 70% of last week's heavy triple

  • Complete reps with tempo 13x1

Conditioning

10 Min Alternating EMOM of

  • 15/12 cal row

  • 15 Burpees to 6" target

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June 18, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

  • Push jerk, 5x5 building

  • 2 small sets of T2B for quality after each push jerk set; focus is on straight legs

Conditioning

Four 2:00 rounds of:

  • 200m Run

  • 8 Double DB Thrusters, 50#/35#

  • ME Double unders in remaining time

Rest 1:00 between rounds.  Goal is consistency.

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June 16, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

  • 5x400m Run with Medball, 20#/14#

  • 2:00 Rest between; ball must be carried in front of torso

Strength

Complete 5 rounds of, NOT FOR TIME, of:

  • 5 Bench press across, ~80% (all rounds should be unbroken)

  • 10 Pistols, alternating legs; weighted if you can

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June 15, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete:

  • 60 Deadlifts, 275#/185#

  • 40 Power cleans, 185#/125#

  • 40 Back squats, 185#/125#

  • 60 Back rack lunges, 135#/95#

Gymnastic Strength

For 15:00, complete rounds FOR QUALITY of

  • 30 Sec HS holds

  • 30 Sec L-sit

  • 30 Sec Headstand hold in tripod

Rest as needed, and break up the holds as needed.

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June 14, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

  • At 0:00, complete 8 min EMOM of 5 Strict Pullups + 5 Ring Pushups (complete both movements each minute)

  • At 10:00 complete 1 Mile Run

  • At 20:00, complete 8 min EMOM of 6 KB swings, 70#/53# + 30 Double unders (complete both movements each minute)

  • At 30:00, complete 2000m Row

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June 13, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

8 min EMOM of

  • 2 Hang squat snatch

Then start with your final snatch weight and complete:

  • 5-4-3-2-1 (buidling) of Overhead squat

Conditioning

For total time, complete

  • 40 Alternating DB snatches, 50#/35#

  • Rest 2:00

  • 30 Alternating DB snatches, 50#/35#

  • Rest 1:00

  • 20 Alternating DB snatches, 50#/35#

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June 12, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

  • Push press, 5x5 building

  • One set of UB C2B pullups for quality after each push press set

Conditioning*

Every 90 seconds for 10 rounds, complete

  • 15 seconds ME bike for cal

*Compare to 10/10/17

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June 11, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Complete 5 rounds for time of:

  • 200m Run

  • 8 Burpee box jumps, 24"/20"

Strength

  • Front squat, build to a heavy triple

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June 9, 2018

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete:

  • 100 SDHP, 95#/65#

  • 100 Push press, 95#/65#

  • 100 Double DB Front rack step ups, 50#/35#

  • 100 Double DB Bench press, 50#/35#

  • 100 cal bike

One partner working at a time, break up reps as desired.  

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June 16, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

  • 5x400m Run with Medball, 20#/14#

  • 2:00 rest between runs; Ball must be carried in front

Strength/Skill

Not for time, complete 5 rounds of:

  • 5 Bench press, 80%

  • 10 Pistols, alternating legs

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June 8, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

  • 10 min EMOM of 2 Deadlift, across ~85%

Conditioning

Every 90 seconds for 7 sets, complete

  • 10 Wall balls, 20#/14#

  • 7 Power snatch, touch-n-go

Choose a weight you can do all the reps UB and finish <=60 seconds

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June 7, 2018

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Skill

  • 5x{2 swings + 3 muscle-ups + 4 ring dips + 5 sec hold in support}

  • Rest as needed; priority is quality movement

Conditioning

Every 4:00 for 5 rounds, complete for time:

  • 400m Run

  • 5 Front squat, 185#/125#

  • 15 second chin over hold

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June 6, 2018

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a runninng clock, at 0:00 complete

  • 6 Minute Row for meters

At 9:00, complete 6 Min AMRAP of:

  • 10 Double KB Clean & jerks, 53#/35#

  • 50 Double unders

At 20:00, spend 15 minutes building to a heavy of the following complex:

  • 1 Power clean + 1 Squat clean + 1 Thruster + 1 S2OH

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June 5, 2018

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Complete 3 rounds for time of:

  • 600m Run

  • 45/35 Cal Bike

  • 30m OH Walking lunge with plate, 45#/35#

  • 15 reps alternating T2B + C2B Pullup

Gymnastics Skill

E2O2x5 complete:

  • 30 Headstand hold in tripod

  • 10 shoulder extension reps with PVC

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June 4, 2018

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

  • Back squat, 7x1

  • Start at 80% and build each set

Conditioning

For total time (10 min cap), complete:

  • 30 Bar-facing burpees

  • Rest 2:00

  • 25 Bar-facing burpees

  • Rest 1:00

  • 20 Bar-facing burpees

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June 2, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete (30 min cap):

  • 10 wall climbs with 10 sec pause at wall

  • 10 Strict T2B

  • 20 Synchro Wall balls, 20#/14#

  • 40 Synchro DB snatch, alternating arms 50#/35#

  • 800m Run (together) with plate, 45#/35#

  • 40 Synchro DB snatch, alternating arms 50#/35#

  • 20 Synchro Wall balls, 20#/14#

  • 10 Strict T2B

  • 10 wall climbs with 10 sec pause at wall

Break up gymnastic reps as desired (one partner working at a time). Only one plate goes on the run, switch carrying the plate as desired.

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June 1, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

10 min Alt EMOM of (compare to 5/11):

  • 1 UB Set Strict HSPU

  • 1 UB Set Strict C2B Pullup

  • You pick reps to be consistent for each movement; Rx+ 1 UB set Strict MU every min

Conditioning

Complete 3 rounds for time of

  • 8 Hang squat cleans, 155#/105#

  • 400m Run

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May 31, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

  • 6x{2 Squat snatch + 1 snatch balance}, building

  • Reset on each snatch

Conditioning

At 0:00, complete:

  • 500m row

then 2 rounds of

  • 10 Deadlift, 225#/155#

  • 10 Bar-facing burpees

At 8:00, repeat.

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May 30, 2018

Elite Fitness for Everyday People!

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  • Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

10 min EMOM of:

  • 2 back squat across, 5-10# more than last week (Mon 5/21)

Conditioning

4 Rounds of:

  • 6 Box jump overs, 36"/30"

  • 200m Sprint

Rest 1:00 between rounds. 

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