November 4th
Olympic squat or front squat: 85% x 2-3 reps x 2
sets
pause squat: (pause at parallel): 75% x 6-8 x 2 sets
Wod: 4 rounds
60 sec ME split jumps
Me UB c2b pull ups
Core: 10 tgu heavy
November 1st
Strength:deadlift: 85% x 2 reps x 3 sets
3xMe hspu
Wod:
4 min Amrap:
135/95#
1 power clean
2 push jerks
3 front squats
2 min rest
4 min amrap:
10 kb snatches 53/35
20 dbl unders
Core: 10 tgu heavy
august 28th
STRENGTH: 5X2 BENCH PRESS @ 80%
WOD:
NANCY
400M RUN
15 OHS 95/65#
5 ROUNDS
CORE:
12 TGU HEAVY
ON RAMP:
Dead Lift
Rower (SDHP) Thruster
Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)
3 times each (approx 3 min rest)
Caffeine and Kilos Invitational!!!!
CAFFEINE AND KILOS INVITATIONAL 2013
The Caffeine and Kilos Invitational 2013 is now open for registration! There are 3 divisions: Rx, Scaled, and Masters. Each division has a LIMITED number of spots. This first class team event will feature teams of 4 (2 females, 2 males) and is taking place in the 72,000 sq ft Jackson Sports Academy Facility. There will be REAL bathrooms, VIP rooms, vendors, a children’s play area, the biggest private weightlifting meet in the US, along side a premier CF style team comp! We will also be having free WIFI set in the building for everyone and don’t forget to bring your dog along for the show because its a pet friendly facility! Just click on the link below and get signed up before its sold out!
Sunday, September 15, 2013
6:00am – 9:00pm
Jackson Sports Academy (map)
Sunday WOD
Strength: 2×2 bench press @ 85%
WOD:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/65 pounds
Push jerk, 75/65 pounds
CORE: 12 TGU Heavy
ON Ramp:
Turkish Get Up Back Squat
3 rounds for time: 400M Run 15 Push ups
Schedule for this Weekend
Nor Cal Regionals is this weekend in Santa Rosa at the Sonoma County Fairgrounds! If you can come watch please do you won’t be disappointed. Due to the competition and the holiday weekend the gym will be closed Friday night through Sunday. I apologize for the inconvienence, take this time to have fun with family and friends and be active outside, or come watch me take on the tough workouts at regionals!
MAY 18TH
NORMAL CLASS IS CANCELED FOR THE BE STRONG ATHLETICS OLYMPIC LIFTING SEMINAR!
Olympic Lifting Seminar with Charles May 18th! NORMAL CLASS IS CANCELED SAT. MAY 18TH
THERE ARE STILL 5 SPOTS LEFT FOR THE OLYMPIC LIFITNG SEMINAR THIS SATURDAY THE 18TH WITH BADASS LIFTING COACH CHARLES SHIPMAN! E-MAIL jakeneubauer@crossfitstompinground to reserve your spot. THERE WILL NOT BE A NORMAL CROSSFIT CLASS ON SATURDAY MAY 18TH. GET IN ON THIS SEMINAR IF YOU CAN YOU WILL HELP TREMENDOUSLY!
Exciting Events Coming Up for CrossFit StompinGround!
May 18th: Be Strong Athletics Olympic Lifting Seminar with our own Charles Shipman the Flyer is below. The first 10 emails I receive will have a spot reserved for the seminar. The cost for StompinGrounders is $20! First come first serve via email to jakeneubauer@crossfitstompinground.com
Wed. July 10th – 12:45 Day Game StompinGrounder’s day at the SF Giants game. Let me know if interested! its going to be fun!
May 6th
Strength:
back squat
3×6 @ 65%
wod:
Death by “cluster” squat clean into thruster 135/95#
1 the first min, 2 the second min, 3 the third minute and so on until reps cannot be completed in that minute
Core 3×15 t2b
on Ramp:
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DROM (dynamic range of motion) Squat |
For Time: |
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