CROSSFIT MANSFIELD

Thursday

Looks like that one hurt Rob...

5 rounds of:

Pull Ups x20

Push Ups x20

Sit Ups x20

Squats X20

Wednesday

Row 2500m

Then complete:

5 Rounds of

5 Power Clean

10 Burpee Pull Ups

20 Medball Sit Ups

Tuesday

How not to squat.

Reminder: 6 am only tomorrow and Friday we will have 1 session at 9am.

Row 2500m

Hang Clean 3-3-3-3-3

Then complete as many rounds as possible in 20 minutes of:

5 pull ups

10 push ups

15 Squats

Monday Press/Deadlift

We will have a modified training schedule this week due to my shift day and Marsha going out of town. Sorry for the inconvenience. Those of you on 2-3 day plans will get a chance to make this up.

Wednesday-6am only

Thursday-6am-9am-5pm

Saturday-No training.

Check the training schedule for confirmation.

3-3-3-3-3

Press

Deadlift

Get into your logs prior to starting. Get your weight for the last 3x5 and add to it. These are sets across.

Saturday

Photo manipulation

Hope everyone had a great holiday! Nice conditioning session today.

20 Curtis P's (pressing)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Kb Swings 70lb/44lb

Burpees

Read up!

Nutrition education.

Wednesday

2 Rounds for time

Squat Cleans are M95lb/W65lb

Row 2000m

30 Squat Cleans

30 Pull ups

Carolyn sent me this yesterday. The difference with women and men is that men are simple. When I say any of these words that is exactly what I mean. Why are yall so complicated?

NINE WORDS WOMEN USE 
(1) Fine: This is the word women use to end an argument when they are right and you need to shut up. 
(2) Five Minutes: If she is getting dressed, this means a half an hour. Five minutes is only five minutes if you have just been given five more minutes to watch the game before helping around the house. 
(3) Nothing: This is the calm before the storm. This means something, and you should be on your toes. Arguments that begin with nothing usually end in fine. 
(4) Go Ahead: This is a dare, not permission. Don't Do It! 
(5) Loud Sigh: This is actually a word, but is a non-verbal statement often misunderstood by men. A loud sigh means she thinks you are an idiot and wonders why she is wasting her time standing here and arguing with you about nothing. (Refer back to # 3 for the meaning of nothing.) 
(6) That's Okay: This is one of the most dangerous statements a women can make to a man. That's okay means she wants to think long and hard before deciding how and when you will pay for your mistake. 
(7) Thanks: A woman is thanking you, do not question, or faint. Just say you're welcome. (I want to add in a clause here - This is true, unless she says 'Thanks a lot' - that is PURE sarcasm and she is not thanking you at all. DO NOT say 'you're welcome' . that will bring on a 'whatever')... 
(8) Whatever: Is a woman's way of saying F-- YOU! 
(9) Don't worry about it, I got it: Another dangerous statement, meaning this is something that a woman has told a man to do several times, but is now doing it herself. This will later result in a man asking 'What's wrong?' For the woman's response refer to # 3.

Tuesday-OH Squats 3x5

The Iditarod

Overhead Squat 3x5

Then Complete As many rounds as possible in 10 minutes of

10 KTE

10 Box Jumps

Monday-Push Press/Deadlift

We will be having one class at 9am on Thursday Dec 24th. The gym will be closed on Friday the 25th but we are having the normally scheduled 10am workout on Saturday.

Ensure you are recording loads used and rep scheme in your logbook.

Push Press 5x3

Deadlift 3x5

Saturday-Fight Gone Bad

3 Rounds

1 minute at each station.

1 Minute of rest between rounds.

Wall Ball

SDHP

Box Jumps

Push Press

Row

Finished off with a mile run.

 

Friday

 

Get stronger

Row 2000m

Rest 3 minutes

3 rounds for time

25 Kettlebell Swings (Russian)53/44

25 Burpees

25 Jump Squats