091218 - Push Pull

Strength1: 5 rounds (not for time)

max reps bodyweight benchpress
max deadhang pullups

5 minutes rest between rounds

Strength2: 3x max time plank holds

2 minutes between rounds

091216 -

Strength: 1-1-1-1-1 pushjerk

MetCON: 10 rounds

( 15 weighted situps

15 Broad Jumps)

Exercise terminates in 15 minutes

091214 - Pokerface

BuyIn: 3-3-3 Deadlift

River: 100 pushups 100 pullups anyway

CashOut: 400m walking lunges

091210 - Fight Club

METCON: 3-5 rounds of

NOTES: You will only do the 5 round version if you can complete the three round version at prescribed weights.

Exercises are performed as follows. One minute round at each station. On call of "ROTATE" athletes shift to the next exercise. Athletes will keep a tally of the number of exercises they perform at each station. At completion of 5th station there will be one minute rest period. Round two will commence at minute 6. Round three at minute 12...etc

Score for this workout is computed as total number of repetitions performed in all rounds

Stations
1 Wall Ball 10ft/8ft
2 Sumo Deadlift High Pull #75/#55
3 Box Jumps 24" / 20"
4 Kettlebell swings 1.5pd/1 pd
5 Burpees

If you taste pennies and licorice after this workout you are doing it right.

091208 - IC 100

MESSAGE: I will try to come to class tomorrow regardless of the snow.

Strength: 5 - 5 - 5 - 5 - 5 Backsquat

MetCON: Angie

100 pullups
100 pushups
100 situps
100 squats

All 100 of an exercise must be completed before moving to the next exercise

091207 - Strong Like Bear

Goals: Revisit powerclean technique.

Strength: Bear Complex

Rules: You cannot put the bar down. Weight must go up each time. There is no time limit.

5 x
7 rounds

Powerclean - Must be stood up all the way
FrontSquat
PushPress
BackSquat
PushPress - Behind the head

091204 - Three great flavors (canon balls, buckshot, read hot razors)

GOALS: Send with a smile their faces and a song in their hearts. Next week we are going to teach some more complex movements. Most of this week was body weight advanced. Barbells next week. WERD

Strength: 3-3-3 Benchpress

METCON:

As many rounds as possible in 15 minutes

5 pullups
7 pushpress 50% bodyweight
9 knees to elbows

12/2 - Redux

Strength: 3x5 weighted pullups

METCON: 21-15-9 225# Deadlift / Handstand pushups

Smash, Boom, Pow

GOALS: New athletes welcome. New movement intorduction. Hard workout, but getting back in the High Intensity Grove.

Strength: 7-7-7-7-7 BackSquat

MetCON:

4 Rounds for TIME

100ft walking lunges with 45# plate overhead
30 24inch box jumps

Publish Post

20 pullups

11/20 - Hot pockets

Goals: Mix it up a little bit. Use skills we already know and work hard to prepare for the weekend.

Intenisty: Moderately hard.

Strength: Death by 10 Meters

MetCON: 15-12-9 (#225/#185) deadlift/handstand pushups

11/18 - Three Bars of Death

Goals: Introduce even more techniques that we can build on later. New training concept AMRAP in 20 minutes / 10 minutes for deconditioned.

Intensity: Moderate - We are building this week.

Strength: 7-7-7-7-7 Overhead Squats - this is a core exercise not a leg exercise

MetCON: AMRAP in 20/10 minutes
95#/65#/45#/35#

5 Thruster
7 Hang Power Clean
10 Sumo Deadlift High Pull

Limiting factor here is going to be grip strength.

11/16 - Sweet Skills

Goals: Today is a skill day. We are going to focus on Clean Progression.
Starting with the catch.

Movement prep: HIT warmup
Bergner warmup and skills transfer.
1) Down and Up (Shrugs from jumping stance)
2) Elbows high and outside (to a high pull)
3) Muscle Clean (No momentum snatch from high hang position)
4) Snatch Land ( be sure to walk feet back together)
5) Snatch Drop ( Landing in Squat snatch position)

Skill Transfer
1) Snatch Press
2)Overhead Squat
3)Press Under ( behind the head press to land in squat position)
4)Snatch Balance (Push Jerk to land in squat position)

Puting it all together:
5-5-5-5-5-5 Hang Cleans

Explain the benefits of hang cleans vs full cleans.


Strength: Find 1RM Deadlift (7-5-3-1-1-1-1-1 to failure)

11/13 - FUn Friday

Goals: Show people what a real HIT workout is all about. Explain two new functional movements. Leave them sor and happy for the weekend.

Intensity: Moderate

Phase : Indoc (last Day)

Movement Prep: HIT Warmup no pushups because we are doing a lot of burpees. Hip Mobility work. Shoulder Mobility work teaching push press.

Strength: 5-5-5-5-5 Push press. Keep reps are a pretty close weight I want to see small jumps and good form.

MetCON: 25-20-15-10-5 Burpees/Kettlebell Swings/Box jumps

Men: 1.5 pood 55lbs/1 pood 35lbs / (3/4) pood 26lbs
Women: 1 pood 35lbs/(3/4) pood 26 lbs/ (1/2) pood 17lbs

reps of each exercise is completed until finished. Post time to comments.

11/11 - Franny First

Wednesday – Strength – Indoc

Goals: Introduce the model that we will be following for most of the rest of the class. I.e. Strength up front and warm up into MetCon.

Movement Prep:

Varaition on crossfit warmup:

10 PVC pass throughs to establish squat grip on bar.
Overhead Press instruction 25 presses
Front Squat Instruction 25 squats
Thruster Instruction 25 squats

Strength: 7-7-7-7-7 Front Squat

MetCON:

“Fran”

21-15-9 #95 Thruster / Pullup

Mod’s

• #65 – female weight / Band Pullups
• #45 – New Athlete / Jumping Pullups

11/09 - Indoc

Intensity: Indoc

Goals: Get a baseline on everyone, introduce this style of training and try to feel out good training partners. Today is more about making social connections than about blood sweat and tears.

Movement Prep:
Jog 5 laps on the track.

1 round: (under heavy supervision)

15 Air Squats
15 Situps
10 pushup
5 pullup

Sampson Stretch.
PVC Pass Throughs
Hip Mobility

Be prepared to teach proper airsquat technique as well as kipping pullup

No Strength today just baseline:

MetCON:

1 round
5 laps on the track
40 airsquats
30 situps
20 pushups
10 pullups

Big Beginings.

Here you are going to find the training for the high intensity training class run from the University of Iowa field house. Check back here from time to time for training, tips, and ramblings of a monastic youth.

Better yet come join us. Monday, Wednesday, Friday 7:00 & 8:30 AM in court 2 at the field house.