Max Fit USA » CrossFit Games http://www.maxfitusa.com Where it never gets easy! Thu, 09 Feb 2012 15:00:10 +0000 en hourly 1 http://wordpress.org/?v=3.1.1 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/09/2012-crossfit-games-phase-7-%e2%80%93-power-18/ http://www.maxfitusa.com/2012/02/09/2012-crossfit-games-phase-7-%e2%80%93-power-18/#comments Thu, 09 Feb 2012 01:00:57 +0000 Max http://www.maxfitusa.com/?p=17032 Rest

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]]> http://www.maxfitusa.com/2012/02/09/2012-crossfit-games-phase-7-%e2%80%93-power-18/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/08/2012-crossfit-games-phase-7-%e2%80%93-power-17/ http://www.maxfitusa.com/2012/02/08/2012-crossfit-games-phase-7-%e2%80%93-power-17/#comments Wed, 08 Feb 2012 01:00:57 +0000 Max http://www.maxfitusa.com/?p=17019 Resistance Training (15-20mins.)
Deadlift 5/75% 3/85% 1+/95%

CrossFit Training (10-15mins.)
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Core Training
Turkish Get Up 3x5ea
KB Windmill+Curl+Press 3x5ea

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]]> http://www.maxfitusa.com/2012/02/08/2012-crossfit-games-phase-7-%e2%80%93-power-17/feed/ 1 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/07/2012-crossfit-games-phase-7-%e2%80%93-power-16/ http://www.maxfitusa.com/2012/02/07/2012-crossfit-games-phase-7-%e2%80%93-power-16/#comments Tue, 07 Feb 2012 01:00:45 +0000 Max http://www.maxfitusa.com/?p=17003 “Hole Shoulders!!!” Good Luck and be SMART!!!

Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 3x1ea/
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 1ea/

Strength Training (15-20mins.)
Press 5/75% 3/85% 1+/95%

CrossFit Training (10mins.)
Complete as many rounds as possible in 10 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Walks 3-4×10-20m
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3

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]]> http://www.maxfitusa.com/2012/02/07/2012-crossfit-games-phase-7-%e2%80%93-power-16/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/06/2012-crossfit-games-phase-7-%e2%80%93-power-14/ http://www.maxfitusa.com/2012/02/06/2012-crossfit-games-phase-7-%e2%80%93-power-14/#comments Mon, 06 Feb 2012 01:00:17 +0000 Max http://www.maxfitusa.com/?p=16990 Strength (30-40mins.)
Back Squat 5/75% 3/85% 1+/95%
Bent Over Row 5/75% 3/85% 1+/95%

Gymnastics Training (10-15mins.)
Chin up 7-14-21-14-7
Supine pull up 7-14-21-14-7

CrossFit Training (3-6min)
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Core Training: (5-10min)
Lever Abdominals w/Med Ball 3×10
Plank 3x30sec. w/plate on back
Supine Plank 3x30sec
Oblique Plank 3x 30sec each side

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]]> http://www.maxfitusa.com/2012/02/06/2012-crossfit-games-phase-7-%e2%80%93-power-14/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/05/2012-crossfit-games-phase-7-%e2%80%93-power-13/ http://www.maxfitusa.com/2012/02/05/2012-crossfit-games-phase-7-%e2%80%93-power-13/#comments Sun, 05 Feb 2012 01:00:25 +0000 Max http://www.maxfitusa.com/?p=16971 Rest

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]]> http://www.maxfitusa.com/2012/02/05/2012-crossfit-games-phase-7-%e2%80%93-power-13/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/04/2012-crossfit-games-phase-7-%e2%80%93-power-12/ http://www.maxfitusa.com/2012/02/04/2012-crossfit-games-phase-7-%e2%80%93-power-12/#comments Sat, 04 Feb 2012 01:00:56 +0000 Max http://www.maxfitusa.com/?p=16961 Warmup (10-15mins)
Foam Roll
Chinese Warm-up
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (10-15mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-3 Pos Snatch (Ground/knee/high hang) 3-5x3ea

CrossFit Training (7-15mins.)
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Conditioning (20-30mins.)
10 rounds of:
Run 200 meters
Rest 60 seconds
*Post total time to comments not including 8th rest.

Cool Down (10-15mins.)
-Static Stretching

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]]> http://www.maxfitusa.com/2012/02/04/2012-crossfit-games-phase-7-%e2%80%93-power-12/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/03/2012-crossfit-games-phase-7-%e2%80%93-power-11/ http://www.maxfitusa.com/2012/02/03/2012-crossfit-games-phase-7-%e2%80%93-power-11/#comments Fri, 03 Feb 2012 01:00:03 +0000 Max http://www.maxfitusa.com/?p=16953 Rest

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]]> http://www.maxfitusa.com/2012/02/03/2012-crossfit-games-phase-7-%e2%80%93-power-11/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/02/2012-crossfit-games-phase-7-%e2%80%93-power-10/ http://www.maxfitusa.com/2012/02/02/2012-crossfit-games-phase-7-%e2%80%93-power-10/#comments Thu, 02 Feb 2012 01:00:18 +0000 Max http://www.maxfitusa.com/?p=16941 Bench Press 5/65% 5/75% 5+/85%
Bent Over Row 5/65% 5/75% 5+/85%

CrossFit Training
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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]]> http://www.maxfitusa.com/2012/02/02/2012-crossfit-games-phase-7-%e2%80%93-power-10/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/02/01/2012-crossfit-games-phase-7-%e2%80%93-power-9/ http://www.maxfitusa.com/2012/02/01/2012-crossfit-games-phase-7-%e2%80%93-power-9/#comments Wed, 01 Feb 2012 01:00:56 +0000 Max http://www.maxfitusa.com/?p=16934 Resistance Training (15-20mins.)
Deadlift 3/70% 3/80% 3+/90%

CrossFit Training (30-40mins.)
“Desforges”
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Core Training
Turkish Get Up 3x5ea
KB Windmill+Curl+Press 3x5ea

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]]> http://www.maxfitusa.com/2012/02/01/2012-crossfit-games-phase-7-%e2%80%93-power-9/feed/ 0 2012 CrossFit Games (Phase 7 – Power) http://www.maxfitusa.com/2012/01/31/2012-crossfit-games-phase-7-%e2%80%93-power-8/ http://www.maxfitusa.com/2012/01/31/2012-crossfit-games-phase-7-%e2%80%93-power-8/#comments Tue, 31 Jan 2012 01:00:13 +0000 Max http://www.maxfitusa.com/?p=16928 Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 3x1ea/
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 1ea/
-Clean & Jerk 1-1-1-1-1-1-1 reps

Strength Training (15-20mins.)
Press 3/70% 3/80% 3+/90%

Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3

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