Bayside CrossFit

WOD

Strength

-Back Squat

5x5x5(linear prog.)

-Push Press

3x3x3(find 3 rep max)

Met-Con

21-15-9

Box Jumps

Pull-ups

This week's hours.

Monday: 9, 10, noon, 4, 5, 6PM

Tuesday: 4pm, 5pm, 6pm

Wen & Thurs: 9, 10, noon, 4, 5, 6PM

Friday: closed

Saturday: 10AM

Hope everyone had a good thanksgiving and  we look forward to getting back into training mode.

WOD

Strength

Back Squat

5x5x5

Met-Con

21-15-9

Burpee's

KB Swing (1.5, 1)

*****Last class today will be at Noon, closed tomorrow and one class on Friday at 9 AM.

Happy Thanksgiving everyone!!

WOD

Strength

Power Clean

3x3x3

Met-Con

--500 m row

-15,9,6 of:

Squat clean (135, 75)

Pull-ups

--500 m row

This weeks hours

Mon, Tues, Wends: 9, 10, noon, 4, 5,6

Closed Thursday

Friday: 9AM

Closed Saturday

We will be starting week 7 of our Strength cycle tomorrow, everybody is making good gains and adapting well to the training. See everyone tomorrow.

WOD

Strength

Squat

5x5x5

Met-Con

KB Snatch x 7L, 7R (1.5,1pood)

Dead-lift x 7 (275, 135)

--3 rounds for time

WOD

Strength

Back Squat

5x5x5

Strict Pull-ups

3 x Max reps, 1-2min between sets

Met-Con

Power Snatch @ #95

1 the 1st min, 2 the 2nd, 3 the 3rd, etc..

--Post weight and number of rounds to comments.

WOD

strength

back squat

metcon

50 yard sprint

12 kb swings (1/1.5)

12 wall ball (14/20)

4 rounds for time, 30 seconds rest between each round!  aim for recovery and consistency!

Interval Training For The Endurance Athlete.

Here is a good article on the benefits of high intensity interval training for endurance athletes.

Read it and post what you think.

http://www.sportsci.org/jour/04/cdp.htm

We are starting week 6 of our Starting Strength linear progression. Good job everyone on the progress. Post what you think of it. Anyone care to join me with GOMAD? It will definitely help pack on the weight.

This Week's Schedule.

Monday-9, 10, noon, 4,5,6

Tuesday-9, 10, noon---no evening classes

Wednesday-9, 10, noon, 4, 5, 6

Thursday-Closed

Friday-9, 10, noon, 4, 5, 6

Saturday-AM