IMPACT Strength and Conditioning- Cross Fit IOWA: February 2011

Monday, February 28, 2011

Tuesday March 1

TUITION DUE

Jonny, Brian and Jon

WOD

7 Rounds

5 Deadlift

7 DB PC

9 Burpees

(*Elite 10 Rounds, DB Burpees)

Finisher:

3 Minute Sit Up test

Today is Day 29 Burpee Challenge

This is the last month for Zone Challenge...

Sunday, February 27, 2011

Monday February 28

Tim

STRENGTH

Pull Ups

Dead Hang Pulls Ups

Advanced/Intermediate

3x3(assisted if needed) 60 Sec rest between then 3 slow negatives and 10 Inverted Ring Pull Ups

Elite Men

9 Pull Ups, 8 Chin Ups, 7 Pull Up, 6 Chin Ups-90 sec rest between then 10 Inverted Ring Pull Ups

Elite Women

3 Pull Ups, 3 Chin Ups, 2 Alt Grip, 3 Chin Ups, 2 Pull Ups-60 sec rest between then 10 Inverted Ring Pull Ups

WOD

For Time:

55 Push Press (65/95#)

45 Double Unders

35 BJ

25 Pull Ups

15 Wall Balls

10 Pistols

(*Elite 2 Rounds)

Finisher:

8,6,4,2

Ball Cleans, Burpees

Saturday, February 26, 2011

Saturday February 26

TEAM WOD

Variation of Filthy Fifty

All Welcome...

Finisher:

Burpee Challenge Day 26

Friday, February 25, 2011

Friday February 25

STRENGTH

1 RM

Hang Snatch

WOD

"Fight on Friday"

30 Sprawls

30 Push Ups

30 Sit Ups

30 Squats

30 Sprawls

Finisher:

Stretching

Wednesday, February 23, 2011

Thursday February 24

REST DAY-Make Up WOD

Partnered WOD

Rowing Ladder

100, 150, 200, 250, 300 and back down

Keep track or times at each distance

Finisher:

50 Box Jump

then 1 RM High Box Jump

Burpee Challenge Day 24

Tuesday, February 22, 2011

Wednesday February 23

STRENGTH

1 RM

Push Jerk

WOD

AMRAP 12 Minutes

12 Heavy DB or BB Lunges

8 C2B Pull Ups

4-2 Push Up Burpees

Finisher:

50 K2E no kip

Break into workable sets

Monday, February 21, 2011

Tuesday February 22

WOD

3 Rounds For Time:

25 Push Press(65/95#)

15 SDHP (65/95#)

5 Snatch (or Clean)(65/95#)

*Elite: 4 Rounds(75/115#)

Finisher:

100 Double Unders or 3 Mins of DU

Sunday, February 20, 2011

Monday February 21

Welcome Jeff!

STRENGTH

1RM

Deadlift

WOD

50 Jump and Touch 18"

40 Squat

30 Sit Ups

20 Push Ups

10 Pull Ups

(*Elite-Jump Squats,Weighted Sit Ups,Clap Push Ups,C2B)

FINISHER

Partner Hand Stand Walks or Practice Hand Stands

Friday, February 18, 2011

Saturday February 19

TEAM WOD

Shoulder to OH

Sprawls

Wipers

Sumo

*Pull ups

Thursday, February 17, 2011

Friday February 18

200 M BEAR CRAWL

Chris, Jay, Shana and Madi WOD 4

STRENGTH

Hang Snatch

5-3-1

WOD

"Elizabeth"

21-15-9

Cleans

Ring Dips

Finisher:

Tabata-8 Rounds 20/10

Sit Ups

Box Jumps

Burpee Challenge Day 18

Wednesday, February 16, 2011

Thursday February 17

Photo, while we wait for the other teams to finish...

Madi Napping between wods :)

Jay ...Everybody is Kung Fu fighting :)

Rest Day

WOD

For Max Reps/3 Mins

50 Ft Sprint Intervals(30/30)

Kettle Swing(1/1.5pd)

Burpees

Lunges

Double Unders

Air Squats

Finisher:

Hip Flexor, Quad, Shoulder Mobility

BURPEE DAY 17 or Buy in 153

Showing some love before we start...

Tuesday, February 15, 2011

Wednesday February 16

STRENGTH

Push Jerk

5-3-1

(85/90/95%)

WOD

15 Minutes:

2000 M Row

then with remaining time AMRAP

5 Ring Rows (Elite DH Pull Ups)

20 Sit Ups (Elite GHD or weighted)

Finisher:

50 Walking Push Ups

Burpee Challenge buy in 136

Day 16

Monday, February 14, 2011

Tuesday February 15

Buy in Burpee120

(Day 15)

WOD

AMRAP in 30 Minutes

5 Snatch Grip Dead Lift

5 HPSnatch

5 OHS

5 BTN PP

45/65

55/80

65/95

Sunday, February 13, 2011

Monday February 14

CONGRATULATIONS IMPACT TEAM-

Crossfit Iowa taking 1st Place in Division.

STRENGTH

Dead Lift

5-3-1

(85/90/95%)

WOD

5 Rounds

3 Burpees

5 One Arm KBS Rgt

3 Burpees

5 One Arm KBS Left

5 K2E

*Elite-7 Rounds

10 KBS

10 T2B

Thursday, February 10, 2011

Friday February 11

No Noon or Evening Class

Chris and Madi" Good Luck in St. Charles!"

STRENGTH

Hang Snatch3x3

Find Heavy Snatch for the day

WOD

TeamWOD

"Trevor"

100 Pull Ups

200 Push Ups

300 Sit Ups

400 Squats

Finisher:

Mobility

Wednesday, February 9, 2011

Thursday February 10

David "nice hip extension and catch"

Rest Day or Make Up Wod

WOD

30 BW Back Squats

then:

AMRAP in 15 Minutes

10 Bent over DB Row

15 BW Deadlift

20 Sprawls

Finisher :

30 DB Burpees

OUR ST. CHARLES COMPETITION WOD LINE UP

Event 1 - Team

“Pound One Out”

15 minute WOD

Row for Calories &

Find your 1 rep max: Strict Overhead Press

Event 2 - Team

“8 Hundred”

For time:

25 minute time cap

Start: One guy and one girl will each do 20 burpees, working at the same time. As soon as their partner is done, the other guy and/or girl will also complete 20 burpees. Everyone on the team must do 20 burpees in a row. Once your team has completed 80 burpees total, they can move on to...

160 Wall Balls (RX and Scaled 20#/13#)

160 Kettle Bell snatches (RX 53#/35# Scaled 35#/25#)

160 Box Jumps (RX- jump up and over or jump over =1 / Scaled regular box jumps both on 20 inch box)

160-Thrusters (RX 95#/65# Scaled 65#/45#)

Finish: One guy and one girl will each do 20 burpees, working at the same time. As soon as their partner is done, the other guy and/or girl will also complete 20 burpees. Everyone on the team must do 20 burpees in a row. Once your team has completed 80 burpees total, time will stop.

Event 3 - Team

“Here’s The Catch”

9 minutes, 20 second WOD

1 Round For Reps

1 minute: 10 pull ups (RX kipping, strict or butterfly/ Scaled: Jumping pull ups)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 6 Power cleans (RX: 135/95 Scaled: 95/65)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 30 double-unders (Scaled: 70 singles)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

1 minute: 10 TTB (Scaled: 10 Med ball sit ups 20#/13#)

At the same time your partner will be holding a bumper overhead (RX and Scaled 45#/25#)

ROTATE & REPEAT

Event 4 - Team

“Bear Squatting”

12 minute WOD

60 laps of Bear crawls (40 feet each way)

With the remaining time:

Highest reps possible from each member of:

OHS (RX: 115/75 Scaled: 75/55)

Tuesday, February 8, 2011

Wednesday February 9

MADISON

STRENGTH

Push Jerk

(80/85/90%)

3-3-3

WOD

21-15-9

Kettle Swing(2/1.5pd)

Knees to Elbows

Long Version

21-18-15-12-9-6-3

Finisher:

20x Dive Bomber and Burpee Challenge 9

Monday, February 7, 2011

Tuesday February 8

Alex Mastering the "Snatch"

WOD

5 Rounds

(25 Min Cap: Scale rounds to needs)

15 Ring Jumps (or rows)

25 Push Ups

35 Box Jumps

45 Squat

*Elite 20,30,40,50

Finisher:

100 Abmat Sit Ups

Week 6 of the Zone Challenge has begun...We are also on a 90 Day Burpee Challenge for all of you who did not know:) Today is Day 8 of 90. Buy in burpees are 35... Sign up in the back room... Reminder this Fri the11th 530am and 545 am will be the last classes for the week until Monday the 14th... Everyone is still welcome to come cheer your Coaches(Shana, Chris, Angie, Jay)with Madison and Brian compete in St. Charles, MO. We have the honor of having Tim Starmer as our Personal Coach!!! As always any concerns or cmments, please feel free to call, text or email. I'd love your input.