crossfitberkeley.wordpress.com
03.27.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/27/03-27-2015
March 27, 2015. We are within striking distance of our goal of top 30 as a team and there is nothing on this workout that can truly hold us back (no box jumps and no burpees aka our team’s cardio weaknesses…yay! My strategy guide is here: https:/ wodservations.wordpress.com/2015/03/27/crossfit-open-15-5/. Upon discussion with a few folks last night, here is what I believe is a realistic way of getting through this workout. 9: Do I even need to address this? Two sets for learning and comfort of:. Row 10 C...
crossfitberkeley.wordpress.com
03.17.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/17/03-17-2015
March 17, 2015. March 17, 2015. Three sets for times of:. Row x 15 calories. 24 /20 Burpee Box Jump Overs x 15 reps – figure out if box jump overs or step overs is faster and/or more sustainable for you…I think it is very likely we will see this movement during the open…. Every 2 minutes, for 12 minutes (6 sets):. Front Squat x 2-3 reps @ 80-85%. 15 Shoulder to Overhead (135/95 lb). Rest 3 minutes and then. 20 Shoulder to Overhead (115/85 lb). Rest 3 minutes and then. 25 Shoulder to Overhead (95/65 lb).
crossfitberkeley.wordpress.com
03.18.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/18/03-18-2015
March 18, 2015. Every two minutes, for 20 minutes (10 sets):. Clean x 1.1 – consider power cleans here if your legs have been feeling sore/tired. Rest 5-10 seconds between singles). Build over the course of the 10 sets starting at 70-75% and ending around 85-90%. Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking. Here is what we have had the last few years for the increasing weight ladders: 2012: Snatch, 2013: Snatch, 2014: Deadlift. 7 Box Jumps (30 /24 ).
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Skills and Standards BCF. Bulgarian Style Olympic Weightlifting Program: Bulgarian Style Lifting Program Created by Spencer Arnold. Competitors Training: Programming by Ben Bergeron for CrossFit Athletes. Nor Cal Lab: Programming by Nor Cal CrossFit’s elite athletes including Jason Khalipa and Mirada Oldroyd. Leave a Reply Cancel reply. Enter your comment here. Fill in your details below or click an icon to log in:. Address never made public). You are commenting using your Twitter account. ( Log Out.
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03.21.2015/03.23/2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/23/03-21-201503-232015
March 23, 2015. March 23, 2015. Open Monday’s…Mix and match from Saturday and today based on what needs to be rested both physically and mentally before our FINAL open workout this week. Woot! If any of these things are bothering you, I suggest you take today and tomorrow to fine tune them a bit. If any of these movements hurt when you do them, I suggest resting those body parts until the weekend. Three sets for times of:. 2 Legless Rope Climbs. 10 Toes to Bar. 8 Front Squats (245/155 lbs from the ground).
crossfitberkeley.wordpress.com
03.24.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/24/03-24-2015
March 24, 2015. Every 90 seconds, for 15 minutes (10 sets):. Split Jerk x 1 rep. Build over the course of the ten sets based on feel and mechanics. 40 Burpee Box Jump-Overs (24 /20 ). 30 Thrusters (135/95 lbs). Every minute, on the minute, for 12 minutes:. Minute 1 Reverse Hypers x 8 reps @ 2012. Minute 2 Weighted Pronated-Grip Pull-Ups x 3 reps @ 21X0. Minute 3 45 seconds of Hollow Rocks or Hold. One thought on “ 03.24.2015. March 25, 2015 at 8:16 pm. A1 2 Snatch Pull 2 Power Snatch from low blocks.
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03.31.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/31/03-31-2015
March 31, 2015. The open is officially-officially over. No more stressing over workouts and no more scores to submit. Yesterday I provided you guys with the physical expectations for next season, today we will go over some of the mental expectations and certain things to pay attention to in your off-season training these next few months. 8221; and not “fuck, can I even do a muscle up? Do you know how many gears you have for a workout? For some of us, it takes competitions like the open to really prove to...
crossfitberkeley.wordpress.com
03.30.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/30/03-30-2015
March 30, 2015. First things first, I have a different idea for our team’s deload/off-season compared to CJ. After I list off the expectations, I will try to provide some guidance as to where you should start your off-season training. The primary physical goal for Team DaunlteSS will be to complete every benchmark workout listed on the CrossFit main site ( http:/ library.crossfit.com/free/pdf/27 04 new girls.pdf. Grace – at 185/125 and/or bodyweight. Isabel – at 185/125. Fran – Unbroken. It is also looki...
crossfitberkeley.wordpress.com
03.25.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/25/03-25-2015
March 25, 2015. For today and tomorrow, I would again consider practicing the movements we are likely to see this weekend as part of your warm up. Focus on how you plan to approach your warm up for the movements on Friday/Saturday. I think it is quite obvious we will see thrusters and burpees/box jumps/burpee box jumps. Something that I feel is very important for all those movements is rhythm and tempo. Can you sustain your speed over 20 reps? Are you going to attempt to bound your box jumps? Find a patt...
crossfitberkeley.wordpress.com
03.20.2015 | CrossFit Berkeley
https://crossfitberkeley.wordpress.com/2015/03/20/03-20-2015
March 20, 2015. My tips and tricks for 15.4 can be found here:. Https:/ wodservations.wordpress.com/2015/03/20/crossfit-open-workout-15-4/. I will re-iterate this here for anyone too lazy to click above, this is essentially an 8 min AMRAP of HSPU. Design your game plan as if all you were doing for 8 min was HSPU. Would singles make you last the longest without burning out? Do your best to not fail any reps. Do your best to keep all reps efficient, eliminating those tough press outs. Do good. 03212015/03&...
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