FRIDAY, JANUARY 29TH 2016

CrossFit Fannin – CrossFit

Metcon (Time)

5 Rounds for time of:

10 Deadlifts 225/155

30 Double Unders

-triple the amount of singles (90)

GOAT DAY…

DEVOTE THE REST OF CLASS TO GOAT SKILL WORK ESPECIALLY IN THESE AREAS:

PULLUP PROGRESSIONS

DOUBLE UNDERS

HSPU PROGRESSION FROM BOX BEFORE WALL, THEN HOLDS, PRESSES COME LAST.

WEDNESDAY, JANUARY 27TH 2016

CrossFit Fannin – CrossFit

Starting end of this week or beginning of next week CFF is going to carrying as an option to all athletes the drink FITAID. Check out this links video for my information on them.
http://www.lifeaidbevco.com/why-it-works/

Front Squat (EVERY 2 MINUTES)

4 SETS OF EVERY 2 MINUTES COMPLETE 5 FRONT SQUAT REPS.

INCREASE LOAD EACH SET.

(PROB SOMEWHERE BTW 70% STARTING FINISHING 85%+)

(FOR A TOTAL OF 8 MINUTES)

*CONCENTRATION IS HEAVY

Front Squat (EVERY MINUTE)

EVERY MINUTE FOR 7 MINUTES COMPLETE:

3 FRONT SQUATS (USE FIRST SET OF PREVIOUS SET FOR WEIGHT LOAD)

*CONCENTRATION IS SPEED OUT OF THE BOTTOM…

Metcon (Time)

21-15-9-6-3

REPS OF:

FRONT RACK LUNGE(65/95) (RX+ MUST BE IN OVERHEAD POSITION)

ALT DB POWERSNATCH (35/55) (50/70)

ABMAT SITUPS

TUESDAY, JANUARY 26TH 2016

CrossFit Fannin – CrossFit

Clean (15 MINUTES TO WORK TO HEAVY SINGLE)

Power Clean (15 MINUTES TO WORK TO HEAVY SINGLE)

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Metcon (Weight)

EMOM FOR 15 MINUTES COMPLETE:

1: 5 POWERCLEAN AT 65-75% OF TODAYS LIFT

2. 200 METER RUN

3. 20 HRPU

*NEVER WORK MORE THAN 45 SECONDS SCALE AS NEEDED.

MONDAY, JANUARY 25TH 2016

CrossFit Fannin – CrossFit

REMEMBER CHALLENGE STARTS TODAY:
1. IF YOU HAVEN’T PICKED UP YOUR RULES PACKET. DO SO ASAP THEY ARE AT THE GYM.
2. IN A NUTSHELL YOU CAN ONLY EAT MEAT, VEGGIES, FRUIT, NUTS(NOT PEANUTS), SEEDS. AND OIL. THE EXCEPTION IS PLAIN NON FAT GREEK YOGURT. AND 1 CUP OF COFFEE PER DAY, AND MILK POST WOD WITH PROTEIN SHAKE. NEVER GO MORE THAN 5 HOURS WITHOUT FOOD. MAJOR KEY IS DRINKING HALF OF YOUR BODY WEIGHT MINIMUM OF WATER PER DAY.
ANYTHING OUTSIDE OF THIS IS CONSIDERED A “CHEAT” WHIICH YOUR PARTNER PAYS THE PENALTY FOR.
3. IF YOU DON’T KNOW YOUR PARTER QUIT CHERRY PICKING WODS AND GET TO THE GYM AND LOOK ON THE BOARD AND EXCHANGE NUMBERS. DON’T JUST TEXT THEM IF YOU CHEAT ENCOURAGE THEM AS WELL.
4. YOU CAN DO THIS IT’S ONLY 5 WEEKS. BE STRONG.
5. FIRST WEEK PENALTY IS 35 BURPEES FOR A CHEAT.
6. ALSO TODAY’S WOD IS A PERFORMANCE WOD. YOU NEED TO BE HERE AT SOME CLASS TO GET YOUR TIME. WE WILL REPEAT THIS IN 5 WEEKS. ALSO WEIGH IN AT HOME AND TAKE BEFORE PICS OF ALL ANGLES. COULD EVEN MEASURE IF YOU WANT. BECAUSE THIS ISN’T WEIGHT LOSS IT’S FAT LOSS. INCHES WILL BE THE BIGGEST THING LOST.
7. LAST THING EVERYONE GYMR AND REGISER FOR THE CROSSFIT OPEN AND JOIN CROSSFIT FANNIN TEAM. THE LINK IS ON THE WEBSITE JUST CLICK IT. THEIR ARE 5 AGE BRACKETS ABOVE 40 AND IT’S SUPER FUN TO PARTICIPATE IN.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

SATURDAY, JANUARY 23RD 2016

CrossFit Fannin – CrossFit

I WILL SEND OUT AN ALERT IF SATURDAY CLASS IS CANCELLED.

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE:

7 MINUTE AMRAP

7 POWERCLEAN AND JERK (95/135)

7 BURPEES

*ONLY 1 PARTNER WORKING MUST COMPLETE FULL ROUND

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE:

8 MINUTE AMRAP

8 FRONT SQUATS 95/135

8 PULLUPS

*ONLY 1 PARTNER WORKING AT A TIME MUST COMPLETE FULL ROUND

Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 COMPLETE:

9 MINUTE AMRAP :

9 WALL BALLS 14/20

9 CALORIES ON THE ROWER

*ONLY 1 PARTNER WORKING AT A TIME MUST COMPLETE FULL ROUND