GO USA! Wear your Red, White and Blue!
Strength: Bench
8@70, 6@75, 6@80, Failure@40
10 min AMRAP
1 rope climb
10 Single Arm kb
20 abmat situps
(add 5 abmat situps each progressive round)
3×3:30 AMRAPs 2 min rest in between
500m row- Remaining time as many DB Strict Presses as heavy as possible
40 box 24/20- Remaining time as many db Push Presses as heavy as possible
30 burpees-Remaining time as many DB Push Jerk as heavy as possible
On Saturday, July 19th, we’ll be having TWO Saturday morning classes that will run 45 min each at 6:30am and 7:15am due to the L1 Seminar. We’ll see you there!
Big shout to Jeremy for co-programming the last two weeks!! Awesome job!!
3-5 rounds of
“Baseline”
500 m row
40 air squats
30 push-ups
20 sit-ups
10 pull-ups
3 mins rest between rounds
Cash In: 400m Run
5 Deadlifts (HEAVY!!)
5 V-Ups
200m Run
4 Deadlifts
10 V-Ups
200m Run
3 Deadlifts
15 V-Ups
200m Run
2 Deadlifts
20 V-Ups
200m Run
1 Deadlift
25 V-Ups
Cash Out: 400m Run
Strength: Strict Press
10, 8, 8 @ 65, 70, 75%
12 min AMRAP
6 Russian KB Swing (53/35)
6 Weighted Step Ups
3 HSPU
Power Snatch Skill Work
then
“Jumping Randy”
75 Power Snatches (75/55)
At the top of every minute complete 6 lateral jumps over the bar.
Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.
I’ve heard criticism from serious runners about using CrossFit to train or become stronger. But I’m not really a “serious” runner. That being said, CrossFit has really helped me become a better runner and here’s why.
Why Cutting Back Helped
I didn’t plan on this but it happened. Before CrossFit, the extent of my strength training was…sometimes lifting free weights and doing push ups. There was no leg work to be spoken of.
I figured I was doing so much running, my legs would be strong enough from that. But building strong leg muscles takes more than just running. Obviously, that helps. But to be a better runner, you need stronger legs, stronger core and even upper body.
When I jumped into CF, I cut down my running — by a lot. I focused on hitting the box and got in 1-3 miles a couple times a week running to and from.
The Test
When it came time to train for the fall marathon season, I was worried. My running had been so infrequent – would I be able to get back to where I was?
Surprisingly, I had no problem. And — even better — I had no nagging aches and pains. Previously, when the heavy running kicked in, I always always always ended up with knee problems, weak ankles, etc. After spending six months on strength training at CF, those things simply didn’t appear.
My newly found muscle protected my body and made running, better, faster, stronger. In fact, it was right after that I achieved a sub-4 marathon, a goal I’d had for over 2 years. Then, I did it again 3 weeks later at another marathon.
I know that CrossFit played a huge part in helping me reach my goals and become a stronger runner. This year, I’m giving it another test. I’ll continue to CrossFit while training for the marathon and rely on much less mileage than I normally would during a training season.
After hearing so many CFers do it successfully, I’m curious to try it out for myself. I’ll report back!
Strength: Back Squat
10, 8, 8 @ 65, 70, 75%
4 min AMRAP
7 Slam Balls
5 Ring Dips
—2 min rest—
4 min AMRAP
10 No Push-Up Burpee
6 Box Jumps (24/20)
Team FGB Style
4 rds
1 min on
10s transition
5 stations
Airdyne
Wall Ball
Kettlebell Swings
Abmat sit-up
Rest
Strength: Deadlift
10,8,8 @ 65, 70, 75%
12 min EMOM
Odd mins: 12 Deadlifts
Even mins: 4 Cleans
Use the same barbell; Should be around 70% 1RM
800m Run
2 Rounds of Cindy
400m Run
4 Rounds of Cindy
200m Run
6 Rounds of Cindy
Strength:
Bench Press 10, 8, 8 @ 65, 70, 75%
then:
3-6-9-12-15
Increasing by 3 up the ladder
Thruster 115/75
V-ups
7 intervals (As Fast As F**** Possible)
250m row
10 burpees
Rest the amount of time it took to complete the round. *2 min rest max*
Looking for something more than a one-day endurance seminar? You’re in luck. The next CF Endurance intensive kicks off Tuesday, June 17. The course runs 8 weeks on Tuesday nights at 6:30pm and is open to athletes of all levels.
Em Porterfield and her assistant coaches will work with you to set personal goals, whether it’s to improve your 400m time for regular CF WODS or better your Ultramarathon time.
CF Endurance will improve any athlete’s fitness and endurance sport potential by eliminating unnecessary volume in training while increasing intensity and using proper technique. Coach Em integrates the Endurance program with Trident’s daily workouts, so you won’t miss out on regularly scheduled programing.
Program will include:
-8 CrossFit endurance classes- Tuesday evenings at 6:30pm
-Weekly sports-specific endurance programming
-Additional weekend running meet ups/field trips on Sundays
Cost: $99. Email us to register.