Tag: orem ut

23
Sep

Snatch Ladder

 Join the Olympic Lifting Class, tonight @ 6:30!

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Snatch Ladder
Every 90 seconds until failure
20 Double Unders
1 Snatch*

*Start @ 50% of Snatch
**Guys add 5-10 lbs each time, ladies add 2.5-5 lbs each time

 

22
Sep

AWOD and the Wendler Cycle

 

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This week, the AWOD will be starting Jim Wendler’s 5/3/1 program, for building strength. For those of you who don’t yet know, Kenny is heading up our AWOD program. He has completed the Wendler cycle, and has had quite a bit of success with it. He’s outlined the key points of the program below:

 

 

  •     Monday is back squat, Wednesday is strict overhead press, and Friday is deadlift.
  •      There are three cycles, each four weeks long.

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  •      The first week of each training cycle you will do 3 sets of 5 reps (3×5).
  •      The second week you will do 3 sets of 3 reps (3×3).
  •      The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1, hence the name of the program).
  •      The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week. (Don’t worry, we will still lift and condition. The lifting will just be less intense.)
  •      After the fourth week, you will add weight to all of your percentages and begin again with 3 sets of 5 reps.

 

This week (Sept. 22-27) you will have the opportunity to re-test your one-rep maxes in back squat, strict overhead press (shoulder press) and deadlift. This is a crucial key to your success, and it is important that you record and remember what you get! Next week is the beginning of the first training cycle, and your percentages for the lifts will be calculated off of your one-rep maxes.

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At the end of the third training cycle, in December, we will re-test your one-rep maxes in the three lifts. If you follow the program consistently I am confident that you will set new personal records. Don’t be fooled by the simplicity of the program, it is effective and challenging as long as you attend class consistently and stick with the program! More details will follow, but until then if you have any questions Kenny will be happy to answer them.

 

22
Sep

1RM Back Squat, Box Jumps, KB Swings, T2B, Goblet Squats

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20 min to find 1rm Back Squat

Then
6 min AMRAP
10 Box Jumps 24/20
10 Kettlebell Swings 70/53
rest 2 min
6 min AMRAP
10 T2B
10 Goblet Squats 70/53

22
Sep

Front Squats, KB Swings, Box Jumps, T2B Goblet Squats

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15 min to find 2 Rep Front Squat

Then
6 min AMRAP
10 KB Swings 53/35
10 Box Jumps
Rest 2 Min
6 Min AMRAP
10 t2B
10 Goblet Squats

22
Sep

EWODS for 9/22-9/27

 

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1) Hills! Pick a nice steep hill and sprint up 30 seconds. Walk back down X 15
2) Head up the canyon and go for a nice long run! (45 min +)
3) 10x 200m sprints (wear a vest or grab a plate 45/25). Rest 1:1

21
Sep

Rest Day

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Active Recovery
Wake up early and go for a walk, an easy hike, or a swim. Get your body moving first thing to help your muscles recover. Set some time aside today to do some mobility, and make sure you’re refueling with good food. See you back on Monday!

 

 

20
Sep

Double Unders, Ring Rows, Lateral Burpees

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Partner Wod
2 Rounds
100 Double Unders
50 Ring Rows
100 Double Unders
50 Partner Lateral Burpees

 

OLY Class this morning at 8:00!

19
Sep

GTO, Box Jumps, Wallballs, Snatches

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2 Rounds
20 GTO 135/95
20 Box Jumps
20 Wallballs
10 Snatches 135/95
20 Box Jumps
20 Wallballs

19
Sep

Back Squat, Row

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Back squat 5×3 @85%
*each set of back squats is followed immediately by a set of 8 chest to bar pullups (If you are not proficient at chest to bar, or start to fail, do 8 pull-ups).
Rest 2-3 minutes between sets

Come to the competitors class @ 6:30 for conditioning

OR

Row 2K, all out

18
Sep

RKB Swings, Row, Bear Crawl

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15 mins to complete (not for time)
6 rounds 10-15 unbroken wallballs
20-30 unbroken double unders
1-3 muscle ups

Then
3 Rounds (each for time)
20 RKB Swings 70/53
250 m Row
50 m Bear Crawl

Contact Us:
Call Us P. (801) 900-3480
Email Us: info@crossfituv.com
Drop by:
376 Commerce Loop, Orem, UT 84058

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