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
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