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ACES BARBELL PROGRAMMING: 20th & 22nd JANUARY

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Looking to keep the momentum going with your strength work or increase muscle mass, speak to our coaches to make sure you are getting the most from these sessions.

FRIDAY

LV1
A. Squat 12-10-8
B. Bent over supine row 3 x 10-12

LV2
A. Squat 3 x 5
B. Bent over supine row 3 x 6-8

BODYBUILDING
X4
Ring rows x 8-10 Tempo 3111
Tricep ext x 20
Strict TTB x 8-10
Bicep curls x 15-20
Heel touches x 40 (Fast)

SUNDAY

LV1
A. Stiff leg deadlift 3 x 8
B. Press 12-10-8

LV2
A. Stiff leg deadlift 3 x 5
B. Press 3 x 5

BODYBUILDING
X4
DB bench press x 15
DB bent over reverse flys x 20
Upright rows x 15

X4
Alt lateral box step ups x 14
KB swings x 20
Goblet squats x 15

Finisher – Crazy 8’s

ACES BARBELL PROGRAMMING: 13th 7 15th JANURAY

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Was your New Years resolution to get jacked? Well you have found the place, Aces Barbell is where to be on Friday’s and Sunday’s to make it happen!

Maintain or increase strength and improve your physique. Come in and feel the burn.

FRIDAY

LV1
A. DEADLIFT 3X8
B. BENCH PRESS 12-10-8

LV2
A. DEADLIFT 3X5
B. BENCH PRESS 3X5

BODYBUILDING
X4 0:40/0:20
DB Flys
Press
Bicep curls
Banded tricep ext

SUNDAY

LV1
A. SQUAT 12-10-8
B. BENT OVER SUP ROW 3X12

LV2
A. SQUAT 3X5
B. CHINS 3XMAX REPS

BODYBUILDING
X3
20 Goblet squats
12 Step ups
20 Calf raises

X3
15 DB row
20 Bent over flys
20 Lateral raises

ACES STRONG PROGRAMMING: 9th & 14th JANUARY

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In this weeks Aces Strong sessions we will be introducing you to a different kind of intensity (pain). One that will expose a breakdown either between your ears or in your structure.

MONDAY

Openers
STIFF LEG BB DEADLIFT 3X5
Y,T,I’S 2X10 each
BICEP CURLS 5,5,5

A. Rope pull 2 x Max
B. OH Yoke carry 2 x Max
C. Sled drag 2 x Max
D. Sled sprints 2 x Max

SATURDAY

Openers
X2
Y,T,I’s 2×10 each
Jefferson squat 2×6 each side
BB Bent over SA row 2×6

A. Rope pull + Push 2 x Max
B. Sandbag carry 400m then 200m at 10kg heavier

Lee Valley CrossFit Programme: January 9th-15th 2017

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Jan 9th-15th

Warm up

Strength

Conditioning

Monday

x2
0:20 FLR
10 YsTsIs
10 Push ups
A.
Press
3×8 at 2011
Aero 80%
20min AMRAP
Trail run
Farmers carry – Around rig
0:15 L-sit

Tuesday

x2
Banded walks Front & back
20 Air squats
10 Bridge ups
A1.
Back squat
3×8 at 2011A2.
Pull ups
3×8 at 2011
ME
12min AMRAP
6 Chin ups/12 Ring rows
Bear crawl
18 Hollow rocks
SA KB front rack carry

Wednesday

5 HHPC
5 Front squats
5 HHC
5 HPC
5 HC
5 PC
5 C
A.
Power cleans
3,3,3,3Or

A.
Deadlift
5,5,5 at 2011

ME
x4
0:40 On
0:20 Off
KB swings
Push ups
Sit ups
Wall balls

Thursday

x2
0:30 On
0:10 Off
AB
Plank
DUs
KB swings
Aero 80%
30min AMRAP
400m Run
20 GTOH (plate)
400m Row
10 Alternating DB snatch
20cal AB8min Rest

7min Build to heavy prowler

Friday

x2
10 Clam shells
20 Air squats
15 Ring rows
A1.
Front squat
3×8 at 2011A2.
Chin ups
3×8 at 2011
Aero 80%
12min AMRAP
6 Burpee box step over
12 KB swings
12 SA Thrusters

Saturday

x2
Bottom up KB carry
10 Push ups
10 Scap retractions
10 Pull aparts
A1.
Bench press
3×8 at 2011A2.
Bent over Row
3×8 at 2011
ME
x4
18 Front rack lunges
SA Farmers carry – Around rig on each arm
9 Strict TTB

Sunday

5 Sntach grip push press
5 HHPS
5 OHS
5 HPS
5 PS
A.
Snatch
3,3,3,3Or

A.
Make up day

Partner
Aero 80%
x4
1:00
Burpees
1:00
Row/AB
Swap
2:00 Rest

Kennington CrossFit Programme: January 9th-15th 2017

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Jan 9th-15th

Warm up

Strength

Conditioning

Monday

10 Pass throughs
8 Snatch grip press
5 OHS
5 HHPS
5 HHS
5 HPS
5 HS
A.
Overhead squat: 4,4,4,4 at 3111 rest 2:00Or

A.
Front squat: 5,5,5 at 2011 rest 2:30

B.
Kipping pull ups: 8-10min EMOM x6-10reps

Or

B.
Strict pull ups: 5-6×2 at 8111 rest 2:00

Aero 80%
x2
1:30 On each
Row
Sled lat pulls/Rope climbs
AB
Sand bag carry

Tuesday

8 Hang power cleans
8 Power cleans
8 Press
8 Push press
8 Power clean to push press TnG
A.
Push press TnG: 4×7-9 rest 2:00Or

A.
Press: 4×6-8 at 2111 rest 2:00

Aero 80-90%
x4
2:30
5 GTOH
10 Air squat
20 DUs
2:30 Rest

Wednesday

10 Stiff leg deadlift
5 HHPC
5 Front squats
5 HHC
5 HPC
5 HC
5 PC
5 C
A.
Back squat Build to heavy 3 in 15minsOr

Back squat: 3×6-8

B.
Power clean TnG: 12min E2MOM x6-8reps

Or

B.
Deadlift: 5,5,5 rest 2:00

C.
Pistol progressions

Or

C.
Bulgarian split squat: 4×6-8 each side rest 1:00 between legs

Thursday

1 Length crab walk
1 Length bear crawl
4 Wall walks
x2
10 Hollow rocks
10 Push ups (easy)
A.
Kipping HSPU: 4×8-8 rest 2:30Or

A.
DB bench press: 3×8-10 at 3011 rest 2:00

Lac 85-90%
x4
1:00
5 Thrusters
5 Burpees
AMRAP Row/AB
4:00 RestOr
x2
6min AMRAP
6 Wall balls
6 KB swings
6 Burpees
6 Knee raises
4:00 Off

Friday

x2
20 Banded pull aparts
10 YsTsIs
__________
x3
3-4 CTB pull ups/8 Ring rows
8 Box/Bench dips
A.
Bar muscle up transitionsOr

A.
Chin ups: 5-6×2 at 8111 rest 2:00

Aero 80%
18min AMRAP
4 Lengths prowler push (light)
5 Lengths KB front rack carry
60 DUs
7 Sit ups
8 each side alternating DB/KB snatch

Saturday

20 Air squats
0:30 Air squat hold
0:30 Press hold
8 Press
8 Push press
0:30 Front squat hold
8 Front squats
8 Thrusters
A.
Thrusters: 12min E2MOM x6-8repsOr

A1.
Sandbag/Goblet squat: 4×10-12 2111 rest 1:00

A2.
DB press: 4×10-12 2111 rest 1:00

Aero 80-90%
x4
1:15 Row/ AB
1:15 AMRAP
4 Pull ups
4 Box jumps
2:30 Rest

Sunday

10 Pass throughs
8 Snatch grip press
5 OHS
5 HHPS
5 HHS
5 HPS
5 HS
A.
Power snatch: 4×4-6 rest 2:00Or

A.
Snatch grip deadlift: 3×5-8 2011 2:00 Rest

Sharpener
x6
AB/Row
Push press
KB Swings (US)*Build intensity each round (50%-100%)*

Weekly CrossFit Programming: December 26th 2016 – January 1st 2017

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Warm up

Strength

Conditioning

Monday

XXX CLOSED XXX

Tuesday

x2
0:30 On
0:10 Rest
Sit ups
Banded walks
Air squats
Push up/Down dog
AB
Lift of choice Partner WOD
20min AMRAP
10 lengths Prowler/Plank
20cal AB/Farmers carry
30cal Row/Front rack carry
40 Wall balls/HS hold
50 Rope slams/Wall squat hold
600m Run/Burpees

Wednesday

Sn grip push press
OHS
HHPS
HPS
PS
A.

Power snatch TnG: 4×3 or build to tough 2

 

Or

 

A.

Deadlift: 5,5,5 or build to tough 3

ME
x4
12 Push ups
SA Farmers carry x3 lengths eachx4
8 Chin ups
1:00 FLR

Thursday

x2
20 Air squats
10 Sit ups
Couch stretch
A1.

Backward lunges: 3×8-10
A2.

Strict toes to bar: 3×8-10

Aero 80%
15min AMRAP
200m Run
20 DB Snatch
10 Sit ups
10 Burpees

Friday

10 Push ups
10 YsTsWs
10 Ring rows
3 Wall walks
A1.

SA DB Press: 3×10-12

 

 

A2.

SA DB Row: 3×12-15

ME
16min AMRAP
20 Push ups
4 Sled lat pulls
8 Wall balls
16 KB Swings
32 DUs

Saturday

Inch worms
RDL
Banded hamstring
RDL
A1.

Romanian deadlift: 3×8-10

 

 

A2.

L-sit hold 3x(2×0:15)

Aero 80%

x5

1:00
Row/AB
1:00 AMRAP
Burpee box jumps

2:00 rest

Sunday

XXX CLOSED XXX

Making the most of your time at 3 Aces CrossFit.

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Trust us. We understand busy schedules. In fact, many of the members we have here at 3 Aces CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT 3 ACES CROSSFIT:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.