M.E. DECK SNATCH 053110

M.E. Deck Snatch 3-3-3-1-1-1

Rest 5:00

How far can you run with an interval program of:

40 INTERVALS OF:
:20 work
:10 rest

Items to assist you with your workout

- A measured 400 meter distance
- An interval timer/watch that will permit a pre programmed intervals totaling 40 sets.

As soon as the work interval ends you must slow to a walk. No jogging. The stopping and starting is part of the challenge.


This will take some planning to measure your running distance. The obvious choice is a measured 400m distance. I strongly suggest a solid warm-up including some build up sprints.

MORE THAN LOOKING BETTER IN YOUR UNDERWEAR

The picture Dina is holding is her before picture which is typically most folks after picture.  


When folks inquire about our program I'm usually required to tell them how we are different than xyz's Boot Camp at the mall.

For starters, we have been at this longer than anyone else in the metro.  Secondly, our staff doesn't just talk the talk, they walk the walk.  We are all athletes, coaching athletes.  Third, we are the only CrossFit affiliate in Johnson County and as a result our mix of "Boot Camp" movements and program go beyond sit ups in dew covered grass.

Finally, most important,  we pursue performance.  We program to improve your athletic profile.  We know you will look better in your underwear but we are programming for more reps, heavier loads and a faster time.

While you will most certainly look better in your underwear after training with us, you will also have something under the hood to show for your work.

To prove a point here is a little update on Dina.  You might recall that her journey started back in October.  My guy Robb Wolf published this as the process began.

It's one thing to take a couch potato and fly your victory flag, but it's another thing when an established athlete, in this case a former collegiate track athlete, and find a way to shave a minute or two off a marathon time P.R.

In Dina's case we did more than shave a few minutes.  We took almost a half hour off her personal best! Yeah, 27 minutes off her marathon P.R on one of the biggest stages The Boston Marathon.  Additionally, she drop several percentage body fat and currently rolls around at 12 %.

I've been at this coaching routine for awhile and even I'm a little surprised.

So when you are looking for a performance based, fun as hell approach to strength and conditioning you know where to go.

M.E. FlOOR PRESS 052810

M.E. Floor Press 3-3-3-1-1-1

Rest 5:00

Row 2000M for time.

M.E. BACK SQUATS 052610

M.E. Back Squats 3-3-3-1-1-1


Rest 5:00


10 Swings (#55 / #35)
1 Burpee
9 Swings
2 Burpees
....
1 Swing
10 Burpees

M.E. DECK SNATCH PULL 052410

M.E. Deck Snatch Pull 3-3-3-1-1-1

Rest 5:00

Total your reps for the following:

1:00 Pull ups (Strict no Kip)
1:00 Dips
1:00 Sit up
1:00 Push Up

You have no rest between movements.  That is 4:00 of consecutive work

M.E. FLOOR PRESS 052110

What a treat to have Dr. Toby Scott of Pro Care address our group.  Working with Toby and Molly allow a partnership not available in most practices.  I've learned so much from Dr. Toby in a short period of time.  Our clients have the most comprehensive approach to conditioning available in the Metro.

Max Effort Floor Press 5-5-5-3-3-3

Rest 5:00

"Jackie"

1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

M.E. BACK SQUAT 051910

M.E. Back Squat 5-5-5-3-3-3

Rest 5:00

1 Round for time:


25 JumpRope Doubleunders
25 DB Swings with 55lbs
25 Sit-ups
30 Box Jumps
25 DB Hang Squat Clean (40% bwt)
25 Back Extensions
500 Row
25 DB Snatch (25rt/25left) (25% bwt)
25 Toes to bar
500 Row
25 DB Push press (40% bwt)
25 DB RDL (40% bwt)

M.E. DECK SNATCH PULL 051710

M.E. Deck Snatch Pull 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
Row 250
Handstand Push ups 7


We are looking for a strong pull from the deck. Don't finish overhead. Don't pull with the arms. On the HSPU you should adjust to your current strength fitness. If your max is 4 reps then do 2 reps.

M.E. INCLINE BENCH 051410

25% of the products sold over the counter may contain banned substances.  ~ Dr. Jay Hoffman

M.E. Incline Bench 3-3-3-1-1-1

Rest 5:00

3 Rounds for Time
21-15-9
Barbell Deadlift
400 M Run

Suggested loading of 1.5x bodyweight

M.E. ZERCHER SQUATS 051210

Using the Harman Formula (Peak power (W) = 61.9 · jump height (cm) + 36.0 · body mass (kg) + 1,822) Power from vertical jump data can be calculated.

M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

As many rounds as possible in 15:00?


Dumbbell Floor Press 15 Reps
Pull-ups 15 Reps

Loading equals 45% of body weight.

M.E. HANG POWER SNATCH 051010

Part of our gym now sports a NEW flooring system.  There is nothing else like it in the metro.

M.E. Hang Power Snatch 3-3-3-1-1-1

Rest 5 minutes

5 Rounds for time:

5 Toes to Bar
10 DB Snatch (5/5)
15 Push Ups


DB Loading is 25% of body weight

M.E. INCLINE BENCH 050710

M.E. Incline Bench  5-5-5-3-3-3


Rest 5:00


3 Rounds for time:
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop* 25 Reps

Loading suggestions: Male athletes 95lbs/Female athletes 65lbs.

* Executed as follows:

Place loaded bar on the deck at the completion of the BSPP.
Stand to one side of the bar
Hop laterally to the other side with ankles together
Hop back immediately in rapid fire succession

If you are counting correctly, you will finish the hops on the opposite of where you started.

M.E. ZERCHER SQUATS 050510

Almond meal, shredded coconut, raw sunflower seeds, raw pumpkin seeds, almond slivers, grapeseed oil, honey, vanilla extract.  Nothing better post workout!  Help some kids and enjoy this treat from Steve's Club

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00 

For time:

10 HSPU

1   Pull-up

9   HSPU

2   Pull-ups

8   HSPU

3   Pull-ups

......

1  HSPU

10  Pull-up

M.E. HANG POWER SNATCH 050310

M.E. Hang Power Snatch 3-3-3-1-1-1

Rest 5:00
3 Rounds for Time:
DB Clean Box Jumps 5
Toe to the Bar 10
Pull ups 15

Use a managable load on the dumbbell clean.  You are jumping to the box as you execute a clean move.  Scale the box height to your current fitness level.