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Tuesday January 13, 2015 CrossFit Stapleton- Denver, CO

HAPPY BIRTHDAY NICOLLE!!

We all hope that you have an AMAZING day…

Nicolle

#Forever38

#TinyLifter

#Whatagreatpic

HAVE YOU GOTTEN YOUR PUSH ON LATELY? 

Our SFH Push Pre-WOD Fuel is IN Stock… 

Get yours TODAY in the CFS retail area!

PUsh

SFH PUSH is the ultimate pre-workout product for performance athletes. SFH PUSH stimulates drive and focus for demanding training; providing energy, endurance enhancers, hydration, antioxidant protection and BCAAs for protein synthesis. We have taken our vast knowledge from the development and usage of two great SFH products (Daily Endurance & Pre-Race) to create this superior formula. We also conducted a double blind, placebo controlled cross over study in 34 athletes, where PUSH was shown to be highly effective.

http://www.sfh.com/products/pre-workout/push

 

 

CROSSFIT CLASSES: 

A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%

B. Four sets of:
Push Press x6 reps 135-155 lbs/95-105 lbs
Rest 2 minutes
Notes: The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

C. 3 sets, each for time @90%
1 Deadlift – 275/185#
5 Push press @80%
3 Deadlift – 275/185#
3 Push press @80%
5 Deadlift – 275/185#
1 Push press @80%
Rest for 2 minutes between sets

– Notes: record time for each set, & document weight.
– Scaling Deadlift: should be 65%-70% of a legitimate 1RM.

 

BOOTCAMP RX CLASS:

FOR TIME

Run 400

21-15-9

Toes 2 bar ( sub knees to elbow , ab mat sit ups)

Push up

KB Goblet Squats

Run 400

rest 5

 

WOD 2

7 minutes of burpees


 

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