Repeat Days 2-4-5 over the next 6 days...

Starting August 2nd....Black Sheep CrossFit Training Begins. 
Hope you enjoyed your summer...

Training Location:
LIFTS Training Center
390E 2150 W
Cedar City Utah
435.531.0825

Gym will be open 6:30am - 9am M-T-W-TH-F in August.
Regular Classes schedules will Begin Sept 5th 2011 and will be posted on the mainsite!

What are your goals? Do you know what you need to work on? Do you have a plan and a training buddy?
Stay tuned for performance workshops covering topics in...Nutrition, Training, Lifestyle and Health!

Training Day 5

1A. Snatch Grip DL 5 x 5 @ 4sec down, explode up!  45sec rest
*increase wt from last week
note: technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 5 x 8,8,8,6,6 reps / 45sec rest
rest 3 min after completing 4 rounds

2A.  DB Thruster  4 x 12 Heavy BUT Unbroken / 45sec rest
2B.  Butterfly OR Kipping Pullups 4 x 20 steps / 45sec rest
rest 3min after completing 4 rounds

3A. Back Ext 3 x 15 / 30sec rest
3B. GHD Sit ups 3 x 15 / 30sec rest

Training Day 4

NW 2010 Regionals...bow down to the pain gods after winning the 90sec AMRAP Axel Dead-lift WOD.

2 Rounds For Time:
10 Tire Flip Jumps (jump threw tire every flip)
20 Double Unders
30 MB Cleans
400m Run

Post time ti comments
Note: if you dont have a tire...Deadlift 70% of 1RM...jump over bar...do a burpee turn around... repeat.

Training Day 3

1A.  Power Clean + Lunge X 3 x 5 / 45sec
add wt to clean + lunge every set ...start around 55% of 1RM
1B.  Perfect Burpees (no breakdown in midline) x 10 AFAP x 5 /45sec
rest 3min after all 5 sets are completed
2A. Back Squat 3 x 6-8 reps @ 3sec down tempo / 45sec
2B. 3 Strict Chin ups + 3 Kipping + 3 CTB x 3 /45sec
rest 3 min after all 3 sets are completed
3A. Db RDLS 3 x 12 / 45sec
3B. MB Seated Rotaitons 3x 12 / 45sec

post wts used to comments

Training Day 2

1A. Clean Grip DL From Podium ( stand on bumpers, pull bar from floor) 4 x 6 @4sec down /45sec rest
1B. Strict Chinups 4 x 6 @ 2sec down /45sec rest
REST 3 min AFTER Completing  all sets...

2A. Russian Step Ups 3x8-10 / 45sec rest
2B. Dips 3x8 /45sec rest
REST 3 min AFTER completing all sets...

3A. GHD Raises 3 x 8 /0sec
3B. DB Seated Press 3 x 6--8 /45sec
3C Seated DB External Rotations (elbow on knee) 3x 8 /45sec
REST 3min after completing all sets...


post weights used...SUU open evening 5-7pm)

Training Day

Warm Up: Run 5min...Double Unders  5x 20 unboken sets.... Dynamic Stretches

1A. Snatch Grip DL 4 x 6 @ 4sec down, explode up! / 45sec rest
note:  technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 4 x 9-7 reps / 45sec rest
rest 3 min after completing 4 rounds
2A. KB Swings 4 x 25 Reps Unbroken / 45sec rest
2B. Wt. Walking Lunges 4 x 16 steps / 45sec res
rest 3min after completing 4 rounds
3A. Back Ext 3 x 20 / 30sec rest
3B. Sit ups with wt. anchored 3 x 20 / 30sec rest

Post weights used (SUU Wt room is open)

MOVING ONWARD

Time to move on....I am grateful for the opportunity over the past 2 years to be involved with CrossFit Cedar City on many levels.  I will miss the daily CFCC crew~ ...but I am ready to move onward, towards sharing my passion with individuals who seek quality coaching, education and service excellence!

Look for....LIFTS Strength & Performance Center here in Cedar City Utah!

For information on location and opening dates follow http://www.liftstrongfast.com/

Black Sheep Workouts will be posted here for a limited time...a new updated blog will begin soon for  CrossFit BLACKSHEEP Athletes/Members.