clifton park bootcamp – Page 4

Monday 111813

November 17, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, athlete, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD: 7 minute AMRAP: 3-6-9-12…. Power Snatches (115/80) Burpees Fitness 16 Rounds Tabata: 4 Rounds of each movement (finish all four rounds and then move on to the next movement) Lunges Russian Kettlebell swings Air Squats Abmat situps Sport Olympic Lifting: Snatch 5RM Touch and Go 15 minute time cap 25...

Fitness: WOD: 1) Diane 21-15-9 Handstand Push-ups Deadlifts (225/155) WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to...

Friday 111513

November 14, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD: 7 minute AMRAP: Wall Balls EMOM complete 5 Deadlifts (225/155) First minute starts with wall balls. Minute two complete 5 deadlifts and then as many wall balls within that minute. Score is total number of wall balls completed in 7 minutes Fitness: Skills: 30 Turkish get-ups not for time Sport: Skills:...

Tuesday 111213 and Wednesday 111313

November 11, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, albany gym clifton park gym, albany strength and conditioning, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Tuesday 111213 Fitness WOD: "Open 11.4" 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle ups WOD Strategy: During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go...

Monday 111113

November 11, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 15 min time cap Olympic Lifting: Clean work up to a heavy single. 15 minute time cap Sport: WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105...

Sunday 111013

November 9, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD: Jackie 1k Row 50 Thrusters (45#) 30 Pull-ups 12 minute time cap WOD Strategy: You cannot treat the 1k row as just a 1,000m row. In this case you must pace the row in order to move on to the next movements. Typically a 1k row will leave your hamstrings screaming and you...

Fitness and Sport

November 8, 2013SiteplicityBlogalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany gym clifton park gym, albany strength and conditioning, athlete, athletes, bootcamp, charity, clifton park bootcamp, Workout of the Day0

Fitness: Let’s be honest, CrossFit is challenging. It takes discipline, determination, and effort. The best way to improve is to build a solid foundation. This programming is designed to help you do just that. With a focus on skill sessions, technique drills, volume training, and strength work, you’ll be able to improve any “suck” regardless of what...

Friday 110813

November 7, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD: "Heartbreak Kid" 3 RFT: 10 Front Squats, 185/135 20 Chest to bar 50 Double Unders 15 Minute time cap WOD Strategy: The front squats for this workout are going to be challenging and that is the stimulus that we are looking for. If you are scaling the weight it should be something that will still test...

Thursday 110713

November 6, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD Prep: Kettlebell armbar 2 minutes per side WOD: 1. Metcon For Time: 1K Row immediately followed by 21-15-9 of: Kettle bell swings, 70/53 Burpees 12 minute time cap WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke...

Thursday 103113 To Saturday 110213

October 30, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Thursday (10/31) WOD Prep: PVC Pipe Pec Stretch 1 x 12 / Side 1. "Grace" For Time 30 Clean & Jerks (135/95) * 6 Minute Time Cap WOD Strategy from Jason: "Grace" is a sprint, no ifs, ands, or buts about it. If you are not under 6 minutes you have not...

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