Week of 100808

One of the many new faces at EmerFit in July. Ask him about his post-workout meal.

Cycle: Summer 2010 (pdf)
Week: 100808

Supplemental Sessions

Two-Time-A-Weekers: If you can only do two sessions this week we suggest A and B.

Introduction
Phew! The linear strength progression is done. We know many of you saw some pretty impressive strength gains. Please post your thoughts about this cycle and any big improvements to the comments.

This week we’re going to hit some tough conditioning workouts on Monday and Wednesday. Friday we will try to set some new records on the “Baseline” workout and rest up for one rep max testing next week. Then after the Warrior Dash we’ll hit Karen, “Not Fran” and the cycle’s back squat and sprint benchmark.

Details on the Fall 2010 Cycle will be announced in one week. Here are a few teasers: a simplified class schedule, a new CrossFit program, new Open Gym time, new Special programs, and a focus on the Olympic Lifts.

Primary Session A

Objective
Medium duration metabolic conditioning benchmark.

Warm-Up
5 rounds:
5 Push-ups
5 Shoulder Pass Throughs
5 Overhead Squats
5 Sit-ups
Instep Stretch

Plus, any additional individual warm-up you’d like to do before the workout. Maybe run a 200, do a few KB swings, and a few pull-ups?

Conditioning
“Helen”
3 rounds for time:
Run 400 meters
21 KB Swings
12 Pull-ups

Primary Session B

Objective
Long duration metabolic conditioning benchmark.

Warm-Up

3 rounds:
High Knees 100 meters, jog back
10 Burpees
25′ Crawl
Walk The Plank

Conditioning
“Kelly”

5 rounds for time
Run 400 meters
30 Box Jumps
30 Wall Ball Shots

40 minute cutoff

Session C

Objective
Short metabolic conditioning benchmark.

Warm-up
3 Rounds:

• Run 400
• 10 One Arm Swings
• 10 Swings To Goblet Squat
• Pigeon Stretch

Conditioning
“Baseline”

10 Pull-ups
20 Push-Ups
30 Sit-ups
40 Squats
Row 500 meters