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12/2/14

Find a Challenging 3 rep strict press.    -Then perform 3 sets of 5 at a lower weight(make challenging) Single Arm Shoulder Press 3×10 Accessory:  Weighted dips 4×6 ME pullups x 3

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11/3/14

Tempo Back Squats 5×3 (%seconds on decent, 3 sec Pause in bottom of the hole) 70% of 1rm from monday Chained Cahined Deadlifts 4×3 80% on Deadlift.  Accessory:  Kneeling Jumps 5×3 working to a higher plate stack or box each set Banded Hip Extensions 3×12

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12/8/14 Strength

Find a 1 Rep MAx bench Press    Then do 3 drop sets of 5 at a weight that is manageable for five Push Press  5 Sets of 3 work to a challenging set. Pause for 3 seconds at the top of every rep Accessory: Dumbell Row 4 sets of 8 Tates press 3 sets…

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Row'd Royalty Jan 4th

    Row’d Royalty was born in 2012 at Diablo CrossFit in Pleasant Hill, California. Several athletes claimed to be the “best rower in the gym” and were eager to prove themselves. All members were encouraged to participate, even if only for fun. The response was incredible, and everyone had a blast – because anyone…

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11/19/14

Banded Bench Press 10 x 2 with 50% on the Bar. (Working Fast off the Chest) Fat Bar Shoulder Press 3 x 6 (Weight should be challenging but doable) Accessory DB Bent over row 4 x 12 3 sets max effort bar dips rest until fully recovered

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11/20/14 Strength

Sled Day/ Make-up Day Heavy Prowler Pushes 6×60′ Hand Over Hand Sled Pull Length of the Turfx6 (Weight Should Be Heavy, Focus on Pulling with the Lats) 2 Max Effort 500m Row Sprints Resting until fully recovered Note: Time Pending we will get some missed accessory work of your choice in before the row sprints….

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11/21/14 Strength

10×2 wide stance box squats with bands  7×2 banded deadlift @70-75% Accessory  Good mornings 3×10 Jumping split squats with DBs at the side 10 on each leg x3 Note: We are working speed with the squats and deadlifts. The load should be able to be moved with speed and acceleration. Band tension should be more…

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11/24/14 Strength

Squat Find a 3 rep max back squat for the day. (make sure to rest until fully recovered between sets as you get heavier towards the max) Deadlift  2-2-2-2-2 (working up in weight every set. The goal is for every double to be heavy) Accessory:  Reverse hyper 3×12

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11/25/14 Strength

Find a 2 rep max bench press for the day     – Then do 3 sets of 6-8 reps at a lower weight. (weight should be challenging but do-able) Accessory Pendlay Row..keep it very strict. 4×8 Tates Press 3×12

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12/1/14

Find a heavy 1 rep back squat for the day Sumo Deadlift off of pin 1 2-2-2-2-2 Accessory:  Banded hip Extensions 3×12 Good Mornings (wide stance) 3×8

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11/12/14

6×4 Strict Press (Dynamic Bands) Speed: Bench Press 6×3 @ 65% Accessory: Bar Dips 3×12 4th set Max Effort  

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11/13/14

Sled Day Warm Up: 800m sled drag switching drag techniques every 200m Sled Sprints: 10 sled sprints (walk backwards to recover) Prowler: Heavy 3×90′ hi/low prowler pushes

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11/14/14

  10×3 backsquat with chains 60-65% weight on barbell then make total weight beavy with chains. Work on exploding out of the hole Sumo Deadlift: 1-1-1-1-1-1-1 increasing weight each load Accessory: 3×10 on reverse hyper 50% of 1 rep max back squat Glute Hamstring Raises 

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Crossfit Kids Event

We will be hold a Crossfit Kids Event Nov. 24th at 10:30.  This will be held at CFP.   It will be a great opportunity to introduce functional fitness to you kids.   There will also be a Ivivva trunk show at the end of class as well.  

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11/17/14

Find a 1 rep max Shoulder press Then do 3×5+ to max at 80% Accessory Single Arm shoulder press 3×8 each arm 3×5 weighted pullups if you can do weight then do strict or use a band.

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