Tag Archives: crossfit

May 9 2013

5.10.13 SWOD

Warmup

Strength

  • Close Grip Bench Press
    • 3 warmup sets, 5 reps @ ~50-60% 1RM (normal grip flat bench)
    • 5 working sets, 5 reps @ ~70-80% 1RM
  • Pendlay Rows- 5 sets of 5 reps
    • Alright SwoleFIT brothers, let’s pull some heavy weight today. Maintain form, keep a neutral spine, and do work.

Conditioning

May 8 2013

5.9.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (Every Minute on the Minute)- 3 Box Squats @50-60% 1RM

Volume- (rest 60-90 seconds b/t sets)

  • [Superset 2- Legs/Traps]  4 sets, 8-12 reps

This will be the final week we do this particular volume workout so make it count! Push yourself to the limit here, and make those weights pretty heavy. If you’ve got some extra fuel left in the tank on the third set of each exercise, keep pumping it up until you’ve given all you can give.

Motivation

  • Prison is meant to be a place of social rehabilitation. Here’s a video of a prison powerlifting competition. It’s amazing that the simple act of moving around heavy objects can help re-direct the internal aggression of a lot of these inmates and really add a positive aspect to their lives.
May 6 2013

5.7.13 SWOD

Warmup

Dynamic

  • Dumbbell Bench- 8 sets of 3 explosive reps @ 50-60% 1RM
  • If you’re not sure of your dumbbell 1RM, just choose a weight that is fairly easy to do and allows you to work on movement control and explosiveness.

Volume (add 5-10 lbs to weights used from workout last week)

This is the last week we’ll use this workout for volume day; we’ll be switching it up the movements next week to change it up, keep the muscles guessing.

 Motivation

  • Arnold cruises around the town, comments on everything he sees to hilarious effect.
May 5 2013

5.6.13 SWOD

Warmup

Strength

  • Clean and Jerk
    • 3 sets of 3 @ 50% 1RM (warmup sets)
    • 5 sets of 3 @ ~70% 1RM
  • If this movement is new to you, use a very low weight and focus on technique. Power in this movement is derived primarily from hip explosion, so make sure you thrust with your pelvis (seriously) as the bar comes up and you come to the catch portion.

Conditioning

Monday’s workouts are always some of the toughest: this one should get you in gear to dominate the week. Seriously, what in life can bring you down after you beast through a workout, push yourself to your limits, and get those muscles as swole as a schoolbus? Nothing, that’s what.

Motivation

  • Here’s a pretty awesome highlight reel of some Olympic athletes competing. It’s pretty amazing to see how much weight these athletes can move despite their low bodyweight. Technique and explosiveness is what enables these athletes to do this; they are moving that bar with a good amount of velocity
May 2 2013

5.3.13 SWOD

Warmup

Strength

  • Incline Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
  • Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
    • If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
  • For both of these exercises, rest around 3 minutes between working sets.

Conditioning

Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.

Post times and weights to comments.

May 1 2013

5.2.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (Every minute on the minute)- 3 power snatch @ 50-60% 1RM
    • Today is a good day to work on snatch technique if you are new to the movement. Stick to a very light weight (I’m talking just the bar), and take a video of yourself to verify form.
    • Keep in mind, snatch is an EXTREMELY DIFFICULT, extremely complex movement, probably the hardest weightlifting movement to master. Olympic weightlifters spend their entire lives trying to perfect this movement

Volume- (rest 60-90 seconds b/t sets)

Today’s workout is the same as last week’s, just lowered the reps. Increase weights by at least 5-10 lbs from last week. You should be getting stronger and bigger already if you’ve been keeping up with the workouts and eating well.