Monthly Archives: March 2012

What’s up everybody, Lots of exciting things happening around the gym. Saw some huge PRs last weekend with our powerlifters. Seeing some great performances from the CrossFit Open…….and even better, it isn’t winter anymore, and with that in mind, I [...]

Jamie Gerhard, LMT, working on her power cleans/tan on the outdoor platform at DarkSide
Squat 3×5@ 40% 50% 60%
1a) 3×10 single leg RDL with kb
1b) 3×10 hanging leg raises (break 90deg)
2a) 3×10 lateral lunges with kb in goblet posistion
2b) [...]

Coaching points from Mark “Smelly” Bell
Bench Press 3×5 @ 40% 50% 60%
1a) Inverted KB OH press 3×10
1b) Face pulls 3×20
2a) DB rows 3×10
2b) Push ups 2xmax reps
3) 3 max L-sit holds on rings if possible
tabata sledge strikes

World Record Holder Mike T, training for the Raw World Championships
Power Clean skill work for 30 min
1a) Front Squat 3×10
1b) Band good morning 2×20
2a) GHRaises 3×15
2b) Lateral Band Walk 10 steps each side
Wall Press Abs – 3×40 touches
Sled Pulls 15minutes- [...]

Griffin hits a 615 squat on Saturday. He gym totaled 1705 with a 380 bench and 710 Deadlift…as a senior in High School.
Press 3×5 @ 40% 50% 60%
1a) Body Rows 3×10
1b) Pallof Press 2×20
2a) Single arm inverted Kb Bench [...]

Consistency with high percentages from Cal Strength
Squat 3×5 @ 70%
Bench 3×5 @ 70%
Deadlift 3×5 @ 70%
Pullups 3×10

Squat Inspiration for Saturday
 
Squat 3×3 @ 80%
Bench 3×3 @ 80%
Deadlift 3×3 @ 80%
5×6 pull ups

In preparation for max day this weekend, this week we will be on a Tuesday, Thursday, Saturday schedule.
Today use the time you would usually spend at the gym by going to bed extra early.