CROSSFIT MANSFIELD

Saturday

Warrior Dash is back on for Sunday May 2. We are signed up for the 1100am wave. The following people are signed up.

Jared,Marsha,Oshea,Matt,Meagan

If you are going to participate GO HERE and sign up for May 2 @1100am! 

Good work today! Thanks for stoping in Daniel!

3 Rounds

155/95

10 Power Clean

10 Burpees

Work Plank holds Left/Center/Right

Friday.

ATTN: Starting Monday Feb 1st we will be going back to having one class in the evening at 530p. There will be no more 6pm class for now. When demand returns for this time slot we will open it back up.

Training

Squat Clean 3x5

The Holy Wars; Why I Use Olympic Lifts…Sometimes By Todd Hamer For www.EliteFTS.com

Then complete

Tabata

Rowing

Push Ups

Jump Squats

Plank walk Ups (2 45lb plates)

Thursday

Congrats to Todd for graduating Fire Academy today!

5 Rounds not for time

Kettlebell Clean and Press (from the floor) 5L/5R

Burpee Box Jumps x5

Kettlebell Snatch (from the floor) 5L/5R

Burpee Box Jumps x5

1 Arm Swings 10L/10R (Switch hands at the top of each rep)

Burpee Box Jumps x5

LOADS/TIPS

*Heavy Clean and Press's

*Snatch-use a weight you can keep good form with.

*One arm Swings use same weight as C&P.

*Remember proper swing mechanics!!!

Wednesday

Check this out guys. Looks like a fun event to get in on. Right now its sold out but they are working on adding more waves. I will keep an eye out. This would be a great chance to get outta the gym and mix it up!

Warrior Dash

Lunge 100ft

21 Pull Ups/21 Swings

Lunge 100ft

18 Pull Ups/18 Swings

Lunge 100ft

15 Pull Ups/15 Swings

Lunge 100ft

9 Pull Ups/9Swings

Lunge 100ft

6 Pull Ups/6 Swings

Tuesday

Check out the link below. Could be fun. Let me know if anything is interested.

Fort Worth Urban Challenge

Power Clean 3x5

Then complete

5 Rounds

Power clean x10

Ring Dips x10

If you need work on your ring dips take the time to get good reps. If time suffers then so be it. Gotta get better at those weaknesses and if your strong points or time suffer a little thats ok. This goes for anything in your training. Just realize something may suffer for you to get better....dont sacrifice range of motion or improvement for time.

Monday-Press 1 Rep Max

Press 1RM

Extra time

Plank walk up

Russian Twist

V-Up's

Rest or Active Recovery

Check out this Kettlebell work. Impressive.

Saturdays workout by Marsha. Kinda glad I was on shift.... Ill let ya know my time.

10  MANMAKERS (10-20lbs DBs W/25-35lb DBs M)
20  RING DIPS
30  DEADLIFTS (95 W/135 M)
40  PULLUPS
50  AIR SQUATS
60  PUSH PRESS (same DBs as used on Manmakers)
70  RUSSIAN SWINGS (53 M/35 W)
80  BURPEES
90  SITUPS
100 TRAVELING LUNGES

Friday-Clean and Jerk Practice

Clean and Jerk Practice and a short conditioning session afterwards.

CLEAN

-Solid starting position with hips above the knees, shoulders over the bar and back flat. Keep that chest up.

-Full Extension-Ankles,Knees,Hips

-Fast Elbows, pull yourself under the bar.

-Full Squat and stand

JERK

-Bar resting across the shoulders, light grip on the bar chest up and full.

-Dip and drive the barbell up keeping that chest up and heels down.

-Drive yourself under the bar into a split position. Front foot recovers first followed by the back.

Matt practicing the sit up portion of a Turkish Get Up. Light weight for practice and skill.

Julz about to receive a double Kettlebell Clean. Both of these movements require extremely tight core.

Thursday

Today we are focusing on some core conditioning.

Exercises will include

Double Kettlebell cleans

Half get ups (as shown in the video)

Russian Twists

After these we will jump on the rowers for 100m sprints x10.

Wed

Check this out. Pretty interesting..

Death Race

Todays training

5 Rounds for time

Run 400m

30 Wall Balls

30 Box Jumps

1RM Press will be next Monday. If you missed the 1RM deadlift this week we will be making it up next week.