Strength WOD
« Previous EntriesStrength Focus
Wednesday, January 13th, 2010Thank you to all who posted your feedback and comments about the future of the Strength Focus program. After considering the feedback, I have decided that the Strength Focus program will go on hiatus for a while and 6:30 classes will return to regular Workout of the Day programming. This will be the last Strength […]
Strength Focus Friday
Thursday, January 7th, 2010So this strength program has been a nice little experiment at CrossFit Sunnyvale so far. I have enjoyed seeing everyone getting stronger and improve your lifts and there is still more potential out there for you. We are at a bit of a crossroads, however. Where do you want to see the program go from […]
Strength Focus Wednesday
Tuesday, January 5th, 2010Power Clean 5×3
Bench Press 3×5 (add 1-5 pounds if you haven’t stalled)
Complete the following for time:
row 300m
30 double unders
30 push ups
row 200m
20 double unders
20 push ups
row 100m
10 double unders
10 push ups
Strength Focus Monday
Sunday, January 3rd, 2010For those of you that have been following the program for the last 2 months, things should be getting pretty heavy by now. This is a crucial time. A novice lifter can expect to make linear strength gains from workout to workout for 3-9 months, but only with appropriate recovery and calorie intake. […]
Strength Focus Wednesday
Tuesday, December 29th, 2009Deadlift 1×5 (add 5-10 pounds)
Bench Press 3×5 (add 1-3 pounds)
AMRAP in 10 minutes of
30 double unders
10 dumbbell hang squat clean to push press (go heavy)
Strength Focus Monday
Sunday, December 27th, 2009
Back Squat 3×5 (add 5 pounds)
Press 3×5 (add 1-3 pounds)*
3 sets of max reps of chin ups (add weight if you are doing 10 or more reps per set)
*If you stalled on your Press worksets last week (i.e. did not make 3 sets of 5 across), attempt the same weight this week as last week. […]
Strength Focus Friday
Thursday, December 24th, 2009Rest Day
Get outside and play. Spend time with those you love and eat!
Strength Focus Wednesday
Tuesday, December 22nd, 2009Deadlift 1×5 (add 5-10 pounds)
Bench Press 3×5 (add 2-5 pounds)*
For Time
Row 500 m
20 DB Hang Power Snatch (10/side)
20 Kipping Pull Ups
16 DB Hang Power Snatch (8/side)
16 Kipping Pull ups
10 DB Hang Power Snatch (5/side)
10 Kipping Pull ups
*If Bench Press stalled in last weeks workout (you didn’t make 5 reps for 3 sets across) then try the same weight again this week. Remember […]
Strength Focus Monday
Sunday, December 20th, 2009Back Squat 3×5 (add 5 pounds)
Press 3×5 (add 1-3 pounds)*
3 sets of max reps of Hanging Leg Raises
*If you stalled on your Press worksets last week (i.e. did not make 3 sets of 5 across), attempt the same weight this week as last week. If you did not fail on any of the 3 sets […]
Strength Focus Friday
Thursday, December 17th, 2009Back Squat 3×5 (add 5 pounds)
5 rounds for time:
7 Dumbell thrusters (go heavy)
7 Chest to bar pull ups
Finish with 60 seconds of L-sits in a few sets as possible. Use rings or boxes for support. Modify with N-sit (knees tucked to chest).