5-30-13

Strength: Deadlift 5x3 + 10lbs 

MetCon: 10 Min AMRAP
                5 Pull Ups
                10 Wall Balls
                15 Ab Mat Sit Ups

5-28-13

 Strength: Back Squat 3x5 + 5lbs  from 5-14-13

MetCon: 5 Reps to 1 Rep
                Deadlift (225/155)
                Muscle Ups

5-25-13

Strength: 3x3 Snatch

MetCon: 12, 10, 8, 6, 4, 2 Reps of
                Pull Ups
                Burpeess
                Shoulder to Overhead (95/65)

5-23-13

Strength: 5x3 Deadlifts

MetCon: 4 Rounds for Time
                1 Parking Lot Loop
                10 KB Swings
                10 Ring Dips

5-21-13

Strength: 1 RM Front Squat

MetCon: GRACE 30 clean and jerks for time

5-18-13

Strength: 5x3 cleans

MetCon: 10 Min AMRAP
                 4 HSPU
                 8 Box Jumps
                 12 T2B

5-16-13

Strength: 4 Deadlifts at 65% +10 lbs EMOM for 10 mins

MetCon: 6 parking lot loops 1 min rest between efforts

Great Article on Teens Competing and The Benefits of Crossfit

5-14-13

Crossfit Teens: The Healthiest in the World 

I think some of our athletes can compare their feelings to the kids in this article after the competition at Impavidus. Competing at a young age is import and underrated. It teaches the value of hard work, humility, teamwork values and most importantly that sometimes you will lose but you'll move on and continue and become stronger because of it. It is awesome to see some of these young elite crossfitters and see some of the stuff they can do. Its great to know that I don't have to travel far to see great things myself though. Watching our teens get stronger and faster week in and week makes training them fun. Hearing how they did at their sports outside of the gym and how they think Crossfit helped them succeed at them is why we do what we do and take it so seriously. Keep crushing it guys!!!

 5-14-13

Strength: Back Squat 3x5 +5lbs from last week

MetCon: 21-15-9
                Push Press (95/65)
                Pull Ups

 

               

5-11-13

Strength: Shoulder Press 5x3 at 65% of new max

MetCon: 5 Rnds For Time
                10 Deadlifts (115/85)
                15 Over the box Box Jumps
               

5-9-13

Strength: 5 Reps at 65% of Deadlift Max

MetCon: 8 Min AMRAP
                10 Front Squats (95/65)
                 1 Rope Climb  

5-7-13

Strength: Back Squat 3x5 +10 lbs from last week

Metcon: 4 rnds for time
               300m row
               10 Hand Release Push Ups
               15 Ab Mat Sit Ups

Crossfit Fairfax Teens Programming Blog

I set this blog up so that the teen coaches, teen athletes and parents would be able to view the workouts and have a forum where they can post results and ask questions relating to what we do. I will also try to post pictures and articles that I come across that relates to athletics/physical fitness and adolescents. I hope that you all enjoy it.

- Ziggy