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    TallyCF: All things CrossFit
    Sunday
    Aug032014

    Lunge (Standing, Barbell)

    Thursday
    Jul312014

    Down & Back Chipper

    Warm-up:

    The CFTally Warm-up
    Complete individual warm-up prior to class.
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Wall Ball
    3. Push-ups
    4. Hip Extensions  
    5. Sit-ups  
    6. Bar Dips

    Mobility:

    Foam Rolling: Find the Pain

    Announcements:

    Ready for Personal Coaching? See Pat, Jon or Frankie!

    Skills & Technique: (Click below for links to more info)

    Wod:

    Down & Back Chipper (2014 Masters 40-49)
     
    50 Box Jumps 24/20"
    25 Toes-to-Bars
    50 Wall Balls 20/14 lbs
    25 Ring Dips
    50 Wall Balls 20/14 lbs
    25 Toes-to-Bars
    50 Box Jumps 24/20"
     
    Time Limit: 21 Minutes
    Wednesday
    Jul302014

    Volume Work: Strict Muscle-up

    Warm-up:

    Push Day Warm-up
     
    Complete individual warm-up prior to class.
    Doubleunders 5 Minute AMRAP
    Wall Climbs x5
    Split Jerk w/bar x10

    Mobility:

    5 Way Simple Shoulder Stretch

    Announcements:

    Beach Trip 8/17

    Push Day:

    Shoulder Press 3x5 @ 75% of Shoulder Press 1RM
    Push Press 2x5 @ 100% of Shoulder Press 1RM
    Push Jerk 2x5 @ 110% of Shoulder Press 1RM
    Split Jerk 2x5 @ 115% of Shoulder Press 1RM

    Skills & Technique: (Click below for links to more info)

    Wod:

    10 Minute Volume Work: Strict Muscle-up
    Tuesday
    Jul292014

    Bringing Sally

    Warm-up:

    Squat Day Warm-up
     
    Complete individual warm-up prior to class.
    Partner Row 1,500m - 250m Turns
    Alternate with:
    1. Sots Press w/bar x10
    2. Cobra w/Reverse Hands for 30 seconds
    3. Overhead Squat w/bar x10

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Justified End of Summer/Wod For Dogs 8/23!

    Squat Day:

    Overhead Squat 2x5 @ 50% of Snatch 1RM
    Front Squat 2x5 @ 50% of C&J 1RM
    High Bar Back Squat 2x5 @ 65% of BS 1RM
    Low Bar Back Squat 3x5 @ 75% of BS 1RM

    Skills & Technique: (Click below for links to more info)

    Wod:

    Bring Sally Up (Front Squat)
     
    Go down when it says down and up when it says up. 135/95 lbs
    If you have completed this as a back squat then do the front squat otherwise back squat.
    Monday
    Jul282014

    CrossFit Games Open 14.1

    Warm-up:

    Pull Day Warm-up
    Complete individual warm-up prior to class.
    Run 400m
    Then 3 rounds of:
    1. Snatch w/bar x10
    2. Clean w/bar x10

    Mobility:

    Mobility Ball: Psoas Massage

    Announcements:

    Never Too Strong Seminar on Sept 27-28. The price goes up 9/1!

    Pull Day:

    Snatch 2x5 @ 50% of Snatch 1RM
    Clean 2x5 @ 60% of C&J 1RM
    Sumo Deadlift 2x5 @ 75% of DL 1RM
    Deadlift 3x5 @ 85% of DL 1RM

    Skills & Technique: (Click below for links to more info)

    Wod:

    CrossFit Games Open 14.1
     
    10-Minute AMRAP of:
     
    30 Doubleunders
    15 Power Snatches, 75# / 55#
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