BlackBox Strength & Conditioning http://crossfitatm.com Get Out What You Put In Fri, 03 Sep 2010 02:18:49 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 09.03.2010 http://crossfitatm.com/blog/2010/09/02/09-03-2010/ http://crossfitatm.com/blog/2010/09/02/09-03-2010/#comments Fri, 03 Sep 2010 01:51:12 +0000 daniel http://crossfitatm.com/?p=2224

Shoulder work with the AMers. Check out that cheese….

Back Squat

5 x 5

followed by

50 Kettle bell swings (heavy and good form)

stretching

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Streching … and mobility

5 Deadlifts

10 Jumping Squats

100m sprint

1min. rest

5 Rounds Total

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Reminder: Sleep in… no 6 AMer.


Playtime at the gym.

gymnastics, climbing, stretching… the good stuff.

come in for some fun!

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Snatch Balance

5×1

Followed by,

3 rounds

50 Double Unders

10 Over head squats

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Push Press

5×3

Followed by,

5 rounds

5 Dynamic Push Ups

10 Slam Balls

15 Box Jumps

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4×400m Run

Rest between each run.

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We have a few announcements!

1. Kristen and Tim will be taking free photos at The Village in downtown Bryan from 3-8pm tonight! (08.26.2010) Everyone come out for some good food, free pictures and check out their new space! For more info visit their site:

http://fidelisblog.com/

2. Some of the boys will be competing in the Oly Athlete Event at Crossfit Austin this weekend. Wish them luck or join them! I heard they may have some openings!

http://www.crossfitaustin.com/2010/08/03/the-olyathlete-open/

So… since the rest of us can’t be there

We will be performing the little AMRAP WOD today.

Good luck guys!

AMRAP 10 min

5 Thrusters

10 Burpees

20 Double Unders

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Reminder: Sleep in! No 6am class!

Clean and Jerk Work

Followed by,

Tabata KB Swings

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Snatch Work

Followed by,

50 Total GHD sit ups

]]> http://crossfitatm.com/blog/2010/08/23/08-24-2010/feed/ 0 Back to school, back to school… 08.23.2010 http://crossfitatm.com/blog/2010/08/22/back-to-school-back-to-school-08-23-2010/ http://crossfitatm.com/blog/2010/08/22/back-to-school-back-to-school-08-23-2010/#comments Mon, 23 Aug 2010 00:58:54 +0000 daniel http://crossfitatm.com/?p=2198

“School Gone Bad”

Three rounds, with 1 min at each station of:

Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press (Reps)
Row (Calories)

REST

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