CROSSFIT PALLAS
Please click the link above and refer to the new Crossfit Pallas website for information
We're all very excited about the opening of a Crossfit Gym in Ithaca
08-23-12 Thursday
Lift: Deadlift
10 @ 65%
8 @ 75%
8 @ 80%
6 @ 85%
4 @ 90%
2 @ 95 %
Metcon: Chipper
-30 KB swings
-30 KB swings
-30 walking barbbell lunges w/ 95lbs (15 per side)
-30 hanging leg raises
-30 double unders
-JD
08-22-12 Wednesday
Lift: Push-press
warm-up, then 5x3 from the rack using 10lbs more than last week
Metcon: "Grace" -- 30 reps for time
-JD
warm-up, then 5x3 from the rack using 10lbs more than last week
Metcon: "Grace" -- 30 reps for time
-Clean and Jerk 135 lbs
-JD
08-21-12 Tuesday
Lift: Back Squat (95%)
2 every 1.5 mins for 6 sets
Metcon: 4 rounds
-10 thrusters (95lbs)
-10 kipping pull-ups
-JD
08-20-12 Monday
Lift: Bench Press 5x5 @85% followed by 2x20 light close grip barbbell bench add 5-10lbs from last week
Metcon: 5 rounds
-30 push-ups
-500m row
-20 push-ups
-500m row
-10 push-ups
-500m row
-JD
08-16-12 Thursday
Lifts:
-Snatch 6x2 ascending @ 85%
-4x3 snatch grip RDL @ 110%
-4x2 clean high pulls
-4x3 clean grip RDL @ 110%
-Clean and Jerk 6x2 ascending @ 85%
Metcon: 4 rounds
-2 OHS (95lbs+)
-4 hand stand push-ups
-6 toes to bar
-20 double unders
-JD
-Snatch 6x2 ascending @ 85%
-4x3 snatch grip RDL @ 110%
-4x2 clean high pulls
-4x3 clean grip RDL @ 110%
-Clean and Jerk 6x2 ascending @ 85%
Metcon: 4 rounds
-2 OHS (95lbs+)
-4 hand stand push-ups
-6 toes to bar
-20 double unders
-JD
08-15-12 Wednesday
Lift: Push-press
warm-up, then 5x3 from the rack
warm-up, then 5x3 from the rack
Metcon: Chipper
-25 calories row
-30 wall-ball shot
-40 empty bar push-press
-50 sit-ups
-JD
08-14-12 Tuesday
Lift: Back Squat
5x5 @85% then 2 sets of 15 reps @ 60% max
Metcon: 4 rounds
-20 box jumps
-8 deadhang pull-ups
-JD
5x5 @85% then 2 sets of 15 reps @ 60% max
Metcon: 4 rounds
-20 box jumps
-8 deadhang pull-ups
-JD
08-13-12 Monday
Lift: Bench Press 5x5 @85% followed by 2x20 light close grip barbbell bench add 5-10lbs from last week
Metcon: 5 rounds
-15 push-ups
-10 KB swings
-5 hang power cleans @ 135lbs
-JD
Metcon: 5 rounds
-15 push-ups
-10 KB swings
-5 hang power cleans @ 135lbs
-JD
08-09-12 Thursday
Lifts:
-Snatch till you miss twice (start out in 2's)
-4x3 snatch grip RDL
-Clean and Jerk till you miss twice
-Front Squat 5x2 ascending to 95%
Metcon: Chipper
-50 push-press barbell
-40 sit-ups
-30 wall ball
-20 calories rowing erg
-10 deadlift 225lbs
-JD
-Snatch till you miss twice (start out in 2's)
-4x3 snatch grip RDL
-Clean and Jerk till you miss twice
-Front Squat 5x2 ascending to 95%
Metcon: Chipper
-50 push-press barbell
-40 sit-ups
-30 wall ball
-20 calories rowing erg
-10 deadlift 225lbs
-JD
08-08-12 Wednesday
Lift: Press 5x3 @ 90%
Metcon: From Crossfit Football
Complete 3 rounds:
-DB Thrusters 50 lbs for 1 minute
Rest 1 minute
-Toes to Bar for 1 minute
Rest 1 minute
-Row for Calories 1 minute
Rest 1 minute
-Burpees for 1 minute
-JD
Metcon: From Crossfit Football
Complete 3 rounds:
-DB Thrusters 50 lbs for 1 minute
Rest 1 minute
-Toes to Bar for 1 minute
Rest 1 minute
-Row for Calories 1 minute
Rest 1 minute
-Burpees for 1 minute
-JD
08-07-12 Tuesday
Lift: Squat 5x5 @85%
Metcon: 5 rounds
-3 OHS (95lbs)
-10 hanging leg raises
-10 wall ball shots
-JD
Metcon: 5 rounds
-3 OHS (95lbs)
-10 hanging leg raises
-10 wall ball shots
-JD
08-06-12 Monday
Lift: Bench Press 5x5 @85% followed by 2x20 light close grip barbbell bench
Metcon: 6 rounds
-5 burpee box jumps
-5 wall-ball shot
-rest 30 seconds
-JD
Metcon: 6 rounds
-5 burpee box jumps
-5 wall-ball shot
-rest 30 seconds
-JD
08-04-12 Saturday
Congratulations everyone who participated in the 31 heroes workout yesterday at Island and around the world.
08-02-12 Thursday
Lift: Deadlift
warm-up, then @ 90-95%
2-2-2-2-2-2-2-2 (8x2) -- every minute
Metcon: 5 rounds
-5 hang power snatch 65lbs
-10 KB swings (53lbs)
-20 double unders
-JD
warm-up, then @ 90-95%
2-2-2-2-2-2-2-2 (8x2) -- every minute
Metcon: 5 rounds
-5 hang power snatch 65lbs
-10 KB swings (53lbs)
-20 double unders
-JD
08-01-12 Wednesday
Lift: Press
warm-up, then @ 90-95%
2-2-2-2-2-2-2-2 (8x2)
Metcon: every minute on the minute for 8 mins
-3 muscle ups
-3 handstand push-ups
-JD
warm-up, then @ 90-95%
2-2-2-2-2-2-2-2 (8x2)
Metcon: every minute on the minute for 8 mins
-3 muscle ups
-3 handstand push-ups
-JD
07-31-12 Tuesday
Lift: Back Squat
take time to find a new max
65% x 5
75% x 2
85% x 2
95% x 1
100+% x 1
Metcon: 5 rounds
-20 air squats
-10 dumbbell hang power snatch
-5 toes to bar
-JD
take time to find a new max
65% x 5
75% x 2
85% x 2
95% x 1
100+% x 1
Metcon: 5 rounds
-20 air squats
-10 dumbbell hang power snatch
-5 toes to bar
-JD
07-30-12 Monday
Lift: Bench Press
take time to find a new max
65% x 5
75% x 2
85% x 2
95% x 1
100+% x 1
Metcon: 5 rounds
-20 push-ups
-15 kipping pull-ups
-10 hollow rocks
-JD
take time to find a new max
65% x 5
75% x 2
85% x 2
95% x 1
100+% x 1
Metcon: 5 rounds
-20 push-ups
-15 kipping pull-ups
-10 hollow rocks
-JD
Weightlifting Meet at CrossFit 607
DATE: September 22 2012 Open Men and Open Women
VENUE: Jim’s Gym/CrossFit607
ENTRY FEES: $25 Entries must be postmarked by September 8th 2012 ($10 additional late entry fee)
Fee must accompany entries - Payable to : Jim’s Gym
Mail to: Jim Wheaton , 828 Erie St, Elmira NY 14904
Email Questions to : CrossFit607@gmail.com
Call with Questions to: 607-735-9789
Weigh-ins Lift
8:00-9:00am 10:00am
**** BRING YOUR USAW CARD WITH YOU TO THE MEET ****
Let's try to get a team together like last time. Should be fun.
-JD
07-26-12 Thursday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):
"Diane"
21-15-9 reps, for time
-Deadlift 225 lbs
-Handstand push-ups
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):
"Diane"
21-15-9 reps, for time
-Deadlift 225 lbs
-Handstand push-ups
-JD
07-25-12 Wednesday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): From CrossFit Football
Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): From CrossFit Football
Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
-JD
07-24-12 Tuesday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Metcon (optional or sub for accessory work): 8 rounds of the following
-2 back squat @ 90% max
-2 box jump 24'' or higher
-Rest 1 min / repeat
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Metcon (optional or sub for accessory work): 8 rounds of the following
-2 back squat @ 90% max
-2 box jump 24'' or higher
-Rest 1 min / repeat
-JD
07-23-12 Monday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 5, 4, 3, 2, 1
5 body weight bench
5 strict pull-ups
5 burpees
4 body weight bench
4 pull-ups
4 burpees
...continue to 1 rep each
-JD
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 5, 4, 3, 2, 1
5 body weight bench
5 strict pull-ups
5 burpees
4 body weight bench
4 pull-ups
4 burpees
...continue to 1 rep each
-JD
Weight Lifting this Thursday, 7/19/12
Tom says that he will not be at UA this Thursday (7/19) at 6pm, for weight lifting. However, he intends to be back on schedule next week.
I would still like to work out at about that time, and would be happy to have some company! So, come on down!
--Matt
I would still like to work out at about that time, and would be happy to have some company! So, come on down!
--Matt
07-19-12 Thursday
5, 3, 1 Protocol Week 3: (Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-5 deadlift 225lbs
-3 barbbell snatch 95lbs
-1 handstand pushup
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-5 deadlift 225lbs
-3 barbbell snatch 95lbs
-1 handstand pushup
-JD
07-18-12 Wednesday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following
-10 95lbs push-press
-10 dead-hang chin ups
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following
-10 95lbs push-press
-10 dead-hang chin ups
-JD
07-17-12 Tuesday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 21, 15, 9:
-OHS 95lbs
-KB swings
-Sit-ups
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 21, 15, 9:
-OHS 95lbs
-KB swings
-Sit-ups
-JD
07-16-12 Monday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: From Crossfitfootball
Complete three rounds:
40 seconds of One Arm DB Thruster 50 lbs
Rest 20 seconds
40 seconds of Strict Pull Ups
Rest 20 seconds
40 seconds of One Arm KB Power Snatch 28 kgs
Rest 20 seconds
40 seconds of Mountain Climbers
Rest 20 seconds
*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.
*For thruster or KB power snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.
Post total score to comments.
-JD
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: From Crossfitfootball
Complete three rounds:
40 seconds of One Arm DB Thruster 50 lbs
Rest 20 seconds
40 seconds of Strict Pull Ups
Rest 20 seconds
40 seconds of One Arm KB Power Snatch 28 kgs
Rest 20 seconds
40 seconds of Mountain Climbers
Rest 20 seconds
*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.
*For thruster or KB power snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.
Post total score to comments.
-JD
07-12-12 Thursday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): Use a weight that you can perform the movements quickly and correctly. Weight should be around or above 95lbs.
Complete the following 5x:
-2 Snatch grip RDL
-2 Power snatch (keep the bar overhead and go right into overhead squats after 2nd rep)
-2 Overhead squat
-drop the bar and do 5 burpees
-rest 30 seconds and repeat
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): Use a weight that you can perform the movements quickly and correctly. Weight should be around or above 95lbs.
Complete the following 5x:
-2 Snatch grip RDL
-2 Power snatch (keep the bar overhead and go right into overhead squats after 2nd rep)
-2 Overhead squat
-drop the bar and do 5 burpees
-rest 30 seconds and repeat
-JD
07-11-12 Wednesday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds on the top of each minute:
-10 double unders
-10 push-ups
-5 kipping pull-ups
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds on the top of each minute:
-10 double unders
-10 push-ups
-5 kipping pull-ups
-JD
07-10-12 Tuesday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 5 rounds
-5 body weight back squats w/ 5 sec pause on 5th (last) rep
-5 per side dumbbell weighted lunges (40lbs)
-25 double unders
-rest 1 minute, repeat
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 5 rounds
-5 body weight back squats w/ 5 sec pause on 5th (last) rep
-5 per side dumbbell weighted lunges (40lbs)
-25 double unders
-rest 1 minute, repeat
-JD
07-09-12 Monday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 4 rounds of the following:
-body weight (or 135lbs) bench press to failure
-15 calories on rower AQAP
-rest 1 min and repeat
-JD
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 4 rounds of the following:
-body weight (or 135lbs) bench press to failure
-15 calories on rower AQAP
-rest 1 min and repeat
-JD
07-05-12 Thursday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 4 rounds of the following:
-5 muscle snatch (95lbs)
-10 snatch grip RDL
-rest 1 min and repeat
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 4 rounds of the following:
-5 muscle snatch (95lbs)
-10 snatch grip RDL
-rest 1 min and repeat
-JD
07-04-12 Wednesday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-5 weighted dumbbell chin-ups (30-40lbs)
-10 kettlebell push-jerk
-15 kettlebell swings
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-5 weighted dumbbell chin-ups (30-40lbs)
-10 kettlebell push-jerk
-15 kettlebell swings
-JD
07-03-12 Tuesday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1
program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 4 rounds of the following:
-10 burpee box jumps
-3 hand stand push-ups
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 4 rounds of the following:
-10 burpee box jumps
-3 hand stand push-ups
-JD
07-02-12 Monday
Re-establish your 5,3,1 weights and start a new cycle
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 21, 15, 9
-Push-press 95lbs
-Kipping pull-up
-JD
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 21, 15, 9
-Push-press 95lbs
-Kipping pull-up
-JD
06-27-12 Thursday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-15 kettlebell swings
-15 inverted ring rows
-15 sit-ups
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-15 kettlebell swings
-15 inverted ring rows
-15 sit-ups
-JD
06-26-12 Wednesday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 15, 10, 5 of each of following:
-95lbs push-jerk
-pike push-up (feet on 24'' box)
-chest to bar chin-ups
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 15, 10, 5 of each of following:
-95lbs push-jerk
-pike push-up (feet on 24'' box)
-chest to bar chin-ups
-JD
06-25-12 Tuesday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Metcon (optional or sub for accessory work): 7 mins of the following
-7 burpee box jump top of each minute for 7 mins
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Metcon (optional or sub for accessory work): 7 mins of the following
-7 burpee box jump top of each minute for 7 mins
-JD
06-24-12 Monday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 4 rounds of the following:
-10 kettlebell burpees (push-up with KB, stand-up, left KB off ground, jump slightly in air)
-5 deadhang chin-ups
-JD
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 4 rounds of the following:
-10 kettlebell burpees (push-up with KB, stand-up, left KB off ground, jump slightly in air)
-5 deadhang chin-ups
-JD
06-21-12 Thursday
5, 3, 1 Protocol Week 3: (Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-3 handstand push-ups
-10 KB clean to press 35lbs - (5 per arm)
-10 SDLHP 53lbs
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-3 handstand push-ups
-10 KB clean to press 35lbs - (5 per arm)
-10 SDLHP 53lbs
-JD
Attention Newcomers to the Site
For anyone who is new to the Ithaca area and possibly a new student at Cornell and you are interested in finding some people to do Crossfit with. I am reposting some info in case you stumble upon this site and wonder how to get in touch with us.
When: We all meet at various times since there is no "official" crossfit trainer, but times are usually around 6pm.
Where: Ultimate Athletics at the Ithaca Mall (MMA Gym). There are bumper plates, weights, and MMA classes.
What: We do a mix of strength and o-lifting with some metcons lasting around 10mins.
Contact: (me) Joey-- joeydurgin@gmail.com for other questions. I am a personal trainer with a masters in exercise science but am not a paid trainer at Ultimate Athletics, I just do Crossfit and update this website. Let me know if you have questions or want to come down and workout with us sometime.
-JD
When: We all meet at various times since there is no "official" crossfit trainer, but times are usually around 6pm.
Where: Ultimate Athletics at the Ithaca Mall (MMA Gym). There are bumper plates, weights, and MMA classes.
What: We do a mix of strength and o-lifting with some metcons lasting around 10mins.
Contact: (me) Joey-- joeydurgin@gmail.com for other questions. I am a personal trainer with a masters in exercise science but am not a paid trainer at Ultimate Athletics, I just do Crossfit and update this website. Let me know if you have questions or want to come down and workout with us sometime.
-JD
06-20-12 Wednesday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 21, 15, 9 of each of following:
-empty barbbell push-press
-empty barbbell OHS
-kipping pull-ups
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 21, 15, 9 of each of following:
-empty barbbell push-press
-empty barbbell OHS
-kipping pull-ups
-JD
06-19-12 Tuesday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 5 rounds of the following
-5 bodyweight back squat
-5 tall box jump
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 5 rounds of the following
-5 bodyweight back squat
-5 tall box jump
-JD
06-18-12 Monday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 4 rounds of the following:
-5 Handstand push-ups
-5 per side Kettlebell chainsaw row (one arm row off ground) - 53lbs
-5 power cleans - 135lbs
-JD
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 4 rounds of the following:
-5 Handstand push-ups
-5 per side Kettlebell chainsaw row (one arm row off ground) - 53lbs
-5 power cleans - 135lbs
-JD
06-14-12 Thursday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 21, 15, 9 rounds of the following:
-KB swing
-Barbbell sumo deadlift (135 or 225lbs)
-hanging leg raises
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 21, 15, 9 rounds of the following:
-KB swing
-Barbbell sumo deadlift (135 or 225lbs)
-hanging leg raises
-JD
06-13-12 Wednesday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds of the following:
-5 ball slams
-10 kipping pull-ups
-15 push-ups
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds of the following:
-5 ball slams
-10 kipping pull-ups
-15 push-ups
-JD
06-12-12 Tuesday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 4 rounds through the following complex. (Do 10 DHPC, then 8 DB front squat, then 6 DB thrusters = 1 round)
-10 Dumbbell hang power clean
-8 DB Front Squat
-6 DB Thrusters
then finish with 20 burpees
-JD
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 4 rounds through the following complex. (Do 10 DHPC, then 8 DB front squat, then 6 DB thrusters = 1 round)
-10 Dumbbell hang power clean
-8 DB Front Squat
-6 DB Thrusters
then finish with 20 burpees
-JD
06-11-12 Monday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 10! of the following:
-Ring rows
-Dips
-Kipping pull-ups
-JD
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 10! of the following:
-Ring rows
-Dips
-Kipping pull-ups
-JD
06-07-12 Thursday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-10 dumbbell hang power clean
-10 (total) weighted step ups on 24'' box; hold dumbbells in front squat position
-10 knees to elbows
-JD
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-10 dumbbell hang power clean
-10 (total) weighted step ups on 24'' box; hold dumbbells in front squat position
-10 knees to elbows
-JD
06-06-12 Wednesday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-5 hand stand push-ups
-3 push-jerk (135lbs)
-1 overhead squat AFTER last push-jerk
-JD
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-5 hand stand push-ups
-3 push-jerk (135lbs)
-1 overhead squat AFTER last push-jerk
-JD
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