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Components
Back Squat
Masters Tour Couplet
Bench Press
Deadlift
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
New Strength Cycle - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (17/21)
Workout
New Strength Cycle
Yoga/Mobility
3 minutes of Yoga Squat!
-Low Squat
-Palms together
-Elbows inside knees pressing out
Warm-up
Gymnastics Warm-up
1 Minute Intervals
-Narrow Stance Air Squats
-Inch Worm Push ups
-Hollow Body Hold
-Lunges
-Inch Worm into Down Dog
-High Knees
Skill/Strength
We are starting a new month long strength cycle based off of the Starr Model of 3 days a week of Heavy, Light, Medium loads for a Squat, Press, and Pull.
In the Original model they have you doing Squat, Press, and Pull every other day. In class we will be focusing 1 week on each section. (EG Week 1 Squats, Week 2 Press, Week 3 Pull, Week 4 Squats, etc.)
If you would like to maximize your strength over the next month I highly suggest doing the added "Weightlifting" portion in the "Superhero Training."
Decide NOW if you are going to commit to this or NOT. You can always start it a week late but it will not be as effective.
DO YOU want to be stronger this next year? Yes, find the time and do the programming. You're body doesn't care about your excuses :)
Back Squat (5X5)
Back Squat
Your 5x5 can be at different weights. EG 110x5, 115x5, 120x5, 120x5, 120x5
WOD
Masters Tour Couplet (Time)
9-6-12-3-18
Any Squat
Shoulder-to-Overhead
18-39 RX: 135/95
40-49 RX: 115/75
50-59 RX: 95/65
60+ RX: 75/45
Superhero Training
Weightlifting
Bench Press (5x5)
Bench Press
Your 5x5 can be different weights.
Deadlift (1x5)
Deadlift
Perfect Form.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 28, 2016
Male Clients
1
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
5 x 5 @ 355 lbs
315, 335, 355, 365 (Fail on 5th rep), 360 (2 reps, felt weak)
2
Brett
Simmon
4:10PM CrossFit
5 x 5 @ 295 lbs
275,295,295,275,275
3
Jordan
Brewer
Lift Sesh w/ Jared 3PM-4P...
5 x 5 @ 255 lbs
205, 215, 225, 245, 255#
4
lance
cartwright
6:30 AM CrossFit
5 x 5 @ 215 lbs
205 205 205 215 205
5
Cyrus
Medrano
5:20 PM CrossFit
5 x 5 @ 207 lbs
5
Lee
Ambrose
5:20 PM CrossFit
5 x 5 @ 207 lbs
6
LLOYD
HARRIS
4:10PM CrossFit
5 x 5 @ 165 lbs
backing off the weight----focusing on form, breathing, and rehabi...
7
King
Ray
4:10PM CrossFit
5 x 5 @ 155 lbs
8
Tom
Wire
5:20 PM CrossFit
5 x 5 @ 135 lbs
115 / 115 / 125 / 135 / 135 Keep your core engaged.
9
John
Schwall
5:20 AM CrossFit
5 x 5 @ 0 lbs
95*5 115*5 145*5 165*10
9
Ryan
Spitznagel
6:30 AM CrossFit
2 x 5 @ 145 lbs
125. 155, 155, 145. 145
9
Clark
moncure
6:30 AM CrossFit
1 x 5 @ 265 lbs
245, 225, 205, 185
9
Craig
Maffei
5:20 PM CrossFit
1 x 5 @ 275 lbs
245x2-265x1-275x1-282×3
9
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 295 lbs
felt great. 185/225/255/275/295
9
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 215 lbs
175-185-205-215-215
9
Kevin
Martinez
9:30 AM CrossFit
1 x 5 @ 335 lbs
2 x 5 @ 315 1 x 5 @ 275
9
Rich
Koval
5:20 PM CrossFit
1 x 5 @ 315 lbs
1 x 245 1 x 275 2 x 295
Female Clients
1
Tracy
Auber
5:20 AM CrossFit
5 x 5 @ 170 lbs
145,155,160,170,170
2
Christina
Tovar
5:20 PM CrossFit
5 x 5 @ 165 lbs
155. 155, 145, 135
2
Tabitha
Erickson
6:30 AM CrossFit
5 x 5 @ 165 lbs
155 x 3, 135 x2
3
Sonserae
Bell
5:20 PM CrossFit
5 x 5 @ 115 lbs
4
Bianca
Weber
5:20 PM CrossFit
5 x 5 @ 105 lbs
85,95,95,105,105 slow tempo-hurt back
4
Destinee
Medrano
5:20 PM CrossFit
5 x 5 @ 105 lbs
5
Private
6:30 AM CrossFit
5 x 5 @ 95 lbs
5
Nicole
Dues
5:20 PM CrossFit
5 x 5 @ 95 lbs
6
Brittany
Pickard
5:20 AM CrossFit
5 x 5 @ 75 lbs
55 65 working on form
6
Paige
Mouledous
6:30 AM CrossFit
5 x 5 @ 75 lbs
7
Buffie
Plack
6:30 PM CrossFit
5 x 5 @ 55 lbs
weights blocking feet
8
Angie
Grant
5:20 PM CrossFit
5 x 5 @ 30 lbs
9
Audrey
Crismon
9:30 AM CrossFit
4 x 5 @ 115 lbs
1 set of 5 @125
9
Cara
Lopez
6:30 PM CrossFit
3 x 5 @ 100 lbs
9
Janet
James
5:20 AM CrossFit
3 x 5 @ 115 lbs
1-110, 3-115 1 set of 2 at 120 failed 115 at 4th set
9
Andrea
Sierra
5:20 AM CrossFit
2 x 5 @ 85 lbs
65 lb/ 4
9
Angel
Baran
9:30 AM CrossFit
2 x 5 @ 120 lbs
1@105 1@85 1@65
9
Brandi
Schwall
9:30 AM CrossFit
1 x 5 @ 105 lbs
1x5=95 3x5=85
9
Emily
Hilton
9:30 AM CrossFit
1 x 5 @ 90 lbs
1x5 85 lbs 2x5 80 lbs 1x5 75 lbs
9
Katie
Harris
6:30 PM CrossFit
1 x 5 @ 160 lbs
1x5 135#, 1x5 145#, 1x5 150#, 1x5 155#, 1x5 160#
9
Sarah
Henson
4:10PM CrossFit
1 x 5 @ 175 lbs
155, 155, 165, 165, 175
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