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Wednesday

Hip Clean + Hang Clean below the knee 4×2+1

Push Press 3×6

followed by, 

1x600m sprint

1x200m sprint

10x50m sprint

(first 5 start with 5 jumping squats, last 5 start laying down)

1x800m sprint

 

BlackBox Work Day this Saturday!

If you are free this Saturday, after the class, we will be having a work day this Saturday. We will be knocking down walls, building new lifting platforms, putting in flooring… really just making the box look A-mazing! If you are free, email Daniel@crossfitatm.com to sign up for the work day! Even if you can only work for a little while, any little bit helps!

Back Squat 1 RM

Then,

EMOM 10 min

Odd: 15 KB swings

Even: 10 Burpees, plank

 

Meet BlackBox’s Athlete of the Month: Vicky Niannian Fan

Do you have a gym name or nickname?

Victoria.

 

What is your occupation?

I’m a cardiac technician at BCS Heart!

 

What made you decide to workout at BlackBox? 

A long time ago, some friends and I googled ‘A&M Crossfit’. We called up Jordan and had an amazing time doing the on-ramp class!

 

How long have you been training at BlackBox?

I think I first started four years ago when y’all were still in Marshall’s garage, but I pretty much never showed up to class. I know. If I could, I would go back in time and kick my ass. Then, I started weightlifting…and I’ve been committed for the last year and a half!

 

What do you love most about BlackBox?

Sense of community. Genuine relationships. Happy people.

I am so grateful for everyone at this gym, the stories that have been shared over great food, and the life lessons I’ve gained from hanging out with some very inspiring people!

 

What results have you seen so far? What has been your greatest achievement at the box?

  1. Finally being able to commit to coming to the gym. Seriously.
  2. When I first started lifting, I could barely back squat 115 pounds. Now I can squat 220!
  3. Being able to do a push up this year.
  4. Placing first at the state weightlifting meet this year.
  5. Greatest achievement: Traveling to Tennessee to compete at the Collegiate Weightlifting Competition last year.

 

What is your fitness background?

I played volleyball in high school.

 

What are your training goals?

To qualify for the American Open 2014.

 

Do you have a favorite workout or lift?

Snatch

 

Tell us about your favorite memory at BlackBox:

My favorite memories at Blackbox involve hanging out outside the gym and getting to know the people that I work out with almost every day!

 

What are your “words to live by”:

Lift all the weights. Eat all the food.

 

What is your favorite hobby/pastime?

Eating. Trying new foods.

 

What’s your next adventure in life?

I start PA school at UTMB July 1 down in Galveston. Come say hi if you’re ever down there!

 

Tell us something we don’t know about you:
I was part of a German folk dancing team in high school.

 

Drop Snatch 5×2

Snatch DL with pause below the knee, above the knee, at the hip 3×5 80-90%

Followed by, 

DT 

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

Get excited for 14.3!

*For people not participating in the open you have the option to RUN/Bike.

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

Thursday

Back Squat 3×5 80%

Bent over dumbbell flies 3×12

Followed by, 

AMRAP 3 min

10 power snatches

20 double unders

REST 1 min

AMRAP 2 min

5 OHS

7 Pull Ups

REST 1min

AMRAP 1 min

3 deadlifts 

5 box jumps

Wednesday

Clean + Front Squat + Jerk

5x 1+3+1

Clean Pull with pause at the knee 

3×5

Followed by, 

2x400m sprint

2x150m sprint

3x50m sprint

1x600m sprint

Tuesday

Back Squat 3×3 @ 90%

1 arm row 3×10 

5x box drill

5x M drill

Then, 

EMOM 8 min

Odd: 2 TGU

Even: 10 Slam Balls then plank

 

Monday

Hang Snatch Below the Knee 4×2

Snatch RDL 4×4

Followed by, 

5 rounds

6 Clean with Thruster

10 lateral hurdle jumps (use your bar)

Friday

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Thursday

Back Squat 5×3 @80%

Push Press 4×3

Followed by,

AMRAP 3 min

30 kb (buy in)

max pull ups

REST 1min

AMRAP 2 min

20 KB Swings (buy in)

max double Unders

REST 1 min

AMRAP 1 min

10 KB swings (buy in)

max plank hold

Wednesday

Snatch with Pause at the knee 4×2

Clean with Pause at the knee 4×2

Followed By,

2x200m Sprint

2x150m Sprint

5x50m Sprint

1x400m Sprint

 

Tuesday – There is no 915am class today (Tuesday)! All other classes are open for training!

Back Squat 3×5 @85%

1 arm press 3×10

Followed by,

EMOM 10 min

Odd = 2 HSPU, 8 push ups

Even = 2 Push Press, 10 Jumping Lunges

Monday – There is no 915am class tomorrow morning (Tuesday)! All other classes are open for training!

Clean + Hang Clean + Jerk 4x 1+2+1

Barbell Row 3×10 

Followed by, 

4 Rounds

4 Power Cleans

12 Push Ups

100m Sprint

10 Burpees

100m Sprint

 

Friday 14.2!

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Thursday

Clean + Front Squat + Jerk 5×1+3+1

Followed by, 

6 Rounds

5 Ground to Overhead

7 Box Jumps

12 KB Swings

 

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