KRC Wednesday, 10 February 2010

rest day, already? sweet.

KRC Tuesday, 09 February 2010

ME and HR Deadlifts

3x4 OHS (Joel 185/Yvette 80)

5 rounds
10 hang power clean, 135lb/85lb
15 push ups

KRC Monday, 08 February 2010

AM:

3x4 heavy thrusters (Joel 180lb, Yvette 100lb)
3x (Row 500m then immediately run 400m) - 3:00 rest between intervals (get row and run splits)

Aim for a 90% effort row and then sprint the run

PM:
15-12-9
dumbbell hang power snatch L, 45lb/30lb
dumbbell hang power snatch R, 45lb/30lb
Ring Dip

-------------
CFJ article on DB HPS by Coach Rut:
http://journal.crossfit.com/2007/02/the-dumbbell-snatch-by-michael.tpl

KRC Sunday, 07 February 2010

rest and get ready for next week. We have 2 weeks of hardcore preparation, then 1 taper week and it's game on

KRC Saturday , 06 February 2010

ME Push Press & HR HSPU

HR HSPU:
Joel - 7x3, 1:00 between
Yvette - 7x1 to 10lb bumper, 1:00 between

5 RFT
5 SDHP, 135lb / 75lb
5 Push Jerk, 135lb / 75lb

Rest 3:00

Row 1000m for time

KRC Friday, 05 February 2010

ME Front Squats and HR Back Squat

30 squat cleans for time 165lb/95lb

KRC Thursday, 04 February 2010

WOD 1
3x2 power cleans (175lb / 105lb)
3x100 DU with 1:00 rest between efforts

WOD 2
3 OHS Litvinov sprints
5 overhead squats, 175/ 75 then immediately sprint 400m

Take up to 5:00 rest before performing next interval

KRC Wednesday, 03 February 2010

rest, fly home.

KRC Tuesday, 02 February 2010

ME and HR Deadlifts as normal

3x3 Overhead squats (Joel 185/ Yvette 80)

5 RFT
Run 200m
15 pull ups

KRC Monday, 01 February 2010

no ME back squat

AM
3x3 heavy thrusters (Joel 180lb, Yvette 100lb)
3 x 1000m rows - 2 min rest between intervals

Aim for a 90% effort first round and then try and match that time for the subsequent rounds

PM
15-12-9
dumbbell squat cleans, 55lb / 35lb
dumbbell push press, 55lb / 35lb
CTB pull up

KRC Sunday, 31 January 2010

rest up, yvette. I ended up taking yesterday as a rest day so I did that one today... ouch.

KRC Saturday, 30 January 2010

ME Push Press & HR HSPU

Use HSPU as HR press element -
- Joel go for a max, then keep going till you get to a total of 20 with a minute rest in between attempts.
- Yvette - 4 sets with a minute rest in between

5 RFT
5 thrusters, Joel 135lb/ Yvette 80lb
5 CTB pull ups

Rest 3:00

Run 1 mile for time

KRC Friday, 29 January 2010

ME Squat Cleans and HR Back Squat

5 RFT
Run 200m
5 Front squat, Joel 225lb/ Yvette 105lb

KRC Thursday, 28 January 2010

Three 5:00 rounds with 2:00 rest between intervals -

In each 5:00 interval run 800m then do as many sand bag cleans as you can in the remaining time.

Joel use a 50lb sand bag, Yvette use a 35lb bag. Record the time taken on the run and the number of sand bag cleans performed each interval. (Sand bag clean - from ground to shoulder. Alternate or not - up to you)