Monthly Archives: October 2011

Workout Of the Day (Thursday October 20, 2011)

Technical: 5 x 5 Jerk Balance (Yes this is a new lift, Coach Mike Burgenor taught it to us this weekend in his garage!)
For Time: Air Squat Progression:Perform 16 reps the first minute, 17 reps the second min…

“Last person standing”

Stabilization: 1

00 Situps for time

Details: Many of you know, we spent a weekend in Southern California last weekend.  One of the things we went to was a CrossFit Strongman Certification.  One of the “tools” we used were kegs, we are looking to outfit the gym with a bunch of kegs all at different weights.  If you happen to have any lying around, bring them in!  We'll pay for the deposit so you are not out any of your hard earned money.  Thank you!

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Workout Of the Day (Wednesday October 19, 2011)

Technical: 5 x 3 Thrusters
For Time: 15, 12, 9 with a 200 m Run in between of:Front Squats (155/105)best ways to get your boyfriend back

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Toes To Bar

KB Swings (70/44)

Stabilization: 5 x 5 x 2  KB Windmills
Details: Post thoughts to comments
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Workout Of the Day (Tuesday October 18, 2011)

Technical: 5 x 5 Back Squats
For Time: Start and Finish with a 1 km Row:

Two Rounds of:

20 OH KB L

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unges (53/35)

10 Ring Dips

20 KB Swings (53/35)

Stabilization: 100 Air Disc Squats
Details: Post thoughts to comments
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Workout Of the Day (Monday October 17, 2011)

Technical: 5 x 4 Snatch
For Time: Complete Three Rounds of:15 Power Snatch (95/65)

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15 Ball Slams (40/30)

Stabilization: 20 TGU with Slam Ball
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Workout Of the Day (Sunday October 16, 2011)

Technical: 5 x 4 Push Press
For Time: AMRAP of:

90s on/30s rest x's 3 Wall Walks

90s on/30s re

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90s on/30s rest x's 3 Toes to Bar

90s on/30s rest x's 3Sit-Ups

Stabilization:
Details:
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Workout Of the Day (Saturday, October 15, 2011)

Technical: 5 x 3 Back Squats
For Time: In Teams of 3, Perform 3 Rounds of:

100m Sled Push (45/25)

30 Disc Squats

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20 DB Push Press (50/35)

(Each person on team must do all exercises for round to count)

Stabilization: 3 x 3 x 2 Turkish Get-Ups
Details:
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Workout Of the Day (Friday October 14 2011)

Technical: Burgener Warm-Up

5 x 3 Zots Press

For Time: 21, 15, 9 of:

Thru

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Ball Slams

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00m Run with ball between rounds

Stabilization: 5 x 15's “L” Holds
Details:
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Those of you interested…

Those of you that have already contacted me in regards to the Oly Workshop scheduled for the 23rd of this month

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, follow the link and sign up!

http://midtownstrength.com/blog/olympic-lifting-workshop

Happy training!!!

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Workout Of the Day (Thursday October 13 2011)

Technical: 5 x 4 Power Snatch
For Time: “Tiffany”

Using 65/35, Complete Two Rounds of 50 reps each:

Sna

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tch Pulls

Power Snatch

OHS

Snatch Press

Stabilization: EMOM 30 Situps x 4
Details: Post thoughts to comments
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Want workouts to become easier? Get BETTER!!! This is one way to help!

Edgar and Evelyn Hernandez are coming back up from Mike Burgenor's gym to put on an Olympic Lifting Workshop.  They have come up to put on a clinic a couple times before and have helped everyone that participated greatly (including myself).  Actually, several of us are making a trip down to go see them this weekend for some training.  YES, they are THAT good and worth the expense to fly to L.A., rent a car, get a hotel, and eat out!  However, they will be here in our backyard.  On October 23rd, from 10 am – 4 pm, they will be at Midto

wn Strength and Conditi

oning at 2010 3rd Street in Sacramento.  E & E will be teaching the Snatch and the Clean & Jerk.  A majority of the day you will be using just a PVC pipe and having taken the clinic twice already, you'll be wishing you were using less weight!  Towards the end of each segment, you will be using some load though.

What's the point if all I want to do is CrossFit?

Well, in CrossFit, we do Olympic lifts quite often.  So instead of the typical “grip in and rip it” mentality in a WOD, learn some better techniques and become more efficient thus enabling you to push harder on your workout rendering you better overall results!

Spaces are limited, so if you know you would like to participate, let me know ASAP!

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