Author Archives: Keith Riel

Now it’s sad to say that summer is nearly gone. But this time of year is kinda refreshing in the gym.  New faces will be starting to join our classes and some faces we haven’t seen in a while will make more of a presence.  Our next 4 weeks for Fitness/Performance will be focused on the basics and gradual progression to allow new and newly committed members to build up capacity. Enjoy. It is important to reference your journals  and levels sheets this month. Fitness  4 sets: Strict BB press x 5-8 3 sets: Banded reverse fly’s x 6’s (W-T-Y) 3 sets: Roving plank lateral sand bag drags x 10 (4 count) 3 rounds for reps and times AMRAP UB push ups + 500 m row Score is push up # and time on rower Rest is 1:1 Performance 4 sets: Strict BB press x 5-8 3 sets: DB Reverse…

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Fitness 15 minutes: Dead lift technique 12 minute AMRAP 10 Russian KB swings Front rack KB carry R 10 Russian KB swings Front rack KB carry L 10 T2B Performance 15 minutes: Work up to heavy 5 RM Dead lift 12 minute AMRAP 10 Russian KB swings Front rack KB carry R 10 Russian KB swings Front rack KB carry L 10 T2B Sport Row 21,097 m  

Fitness and Performance 4 sets: Strict BB press x 5-8 Banded reverse fly’s (W-T-Y) x 18’s Russian step ups x 8-10 each leg 4 sets: 2 minute clock: 12 slam balls Suicide sprint AMRAP burpees 2 minute Rest Sport CrossFit Team series: Event 4 For time: 30 calorie row 30 burpee over bar 30 hang power clean 135/95 Masters 125/85 Scaled 105/75 Females first, males second, one athlete working at a time CrossFit Team Series: Event 1 Teams of 4, 24 minute AMRAP 30 DU 15 snatches 75/55 Masters 65/45 Scaled 60 SU and 65/45 Male athletes perform movements for 12 minutes then female athletes perform movements for 12 minutes  

Fitness 4 sets: Front Squats x 6-8 reps (3 second eccentric) Rest 60 seconds One arm DB Rows x 8-12 (perfect control) Rest 90 seconds 10-8-6-4-2 Strict Horizontal TRX rows Strict Dips Goal is technique and not speed, work with lower intensity and try your best to complete unbroken sets.  Rest as needed between sets. Movement standards will be based on your level 1 requirement sheets. Performance 15 minutes: Build up to a heavy 3 RM Front Squat 10-8-6-4-2 Strict pull ups Strict Ring dips Sport Part A) CrossFit Team Series: Event 3 Teams of 4, 10 minutes to establish 3 RM Front Squat each Part B) For time CrossFit Team Series: Event 2 Teams of 4, 30-20-10 Thrusters 95/65 CTB pull ups First 2 athletes complete all reps then hand off to next 2 athletes Masters: 75/55 & Standard pull ups Scaled: 65/45 & 15-10-5 Standard pull ups