CrossFit 585 | Workout Of The Day

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DL CP/ UB Push

October 11, 2012 4 Sets DL 2-2-2-2-2 @ 21X1 (beginner athletes sub 5-5-5-5-5) Rest 2 min Wtd Ring Dips 4-4-4-4-4 Rest 2 min

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Recent Jiu Jitsu Classes

Recent Nova Jiu Jitsu Gi Classes – Noon mixed level Gi and evening Gi Attn: this Saturday BJJ class is cancelled due to two tournaments we are attending as a team on the same day. Please come out the US Grappling in Webster to cheer on your teammates… or head to Toronto and cheer on […]

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Benefits of Functional Strength Training

Benefit #1 – Improved Body Composition: FST builds and maintains lean body mass that leads to a higher Resting Metabolic Rate. A higher metabolic rate means a more efficient fat burning engine with less work. Studies have also shown that weight training is effective at maintaining body composition changes such as weight loss. (Female obesity […]

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Jerk CP + Push/Pull gymnastic

October 10, 2012 In 12 min work up to a tough DOUBLE Jerk -no more then 10 sec btw double reps + for time: 30 HSPU 10 chin ups 20 HSPU 20 chin ups 10 HSPU 30 chin ups

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Snatch CP + Mixed Modal Aerobic

October 9, 2012 In 12 min work up to a tough single Squat Snatch –       not looking for a 1RM, a difficult rep with good tech + 12 min AMRAP @ 90% effort – continuous movement 5 Squat Snatch 75/45lbs 7 Toes to Bar 30 Bar Jumps

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Partner/Aerobic + Push Endurance

October 8, 2012 2 Person Team – Both team members can work at same time – Once P1 is done on rower, P2 can begin rowing – P1 can’t pass P2 Row 1000 M 15 Push ups + Row 750 M 20 Push ups + Row 500 M 25  Push ups + Row 250 M […]

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Mainsite Sunday

October 7, 2012 Three rounds for time of: Squat clean, 10 reps @135/95 20 Box jump, 24/18″ Box Compare scores here.

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Partner Workout

October 6, 2012 5 rounds: (1 round = each partner completes run and 45 reps) P1: Run 400 Meters P2: Do the following, once – Rx: 20 Wallballs (shoot for unbroken)         15 Situps        10 Pullups Scaled: 20 Situps         15 Wallballs (shoot for unbroken)   […]

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OH press/ SL + Aerobic/MUend test

October 5, 2012 5 sets HSPU to depth @ 20X0 – Sub Seated DB OH press 3-4 reps -rest 90 sec DB Walking Lunges 8/leg @ 10X0 + For time: 20 Push Up Burpees 20 KBS 55/35 20 Push Up Burpees

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