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Monday, January 16, 2017

Monday 1/16/2017 WOD

Strength - Back Squat:
3 sets of 10 reps @ 70%
3 Sets of 10 Strict Toes to bar

WOD - 5 Rounds:
8/side Bench jumps
10 Ab rollouts
12 Wall balls
Heavy Farmers Carry down/back

Core Blaster 4 rounds:
10 Plank knees up/down with hover
10 Back extensions
8/side Windshield wipers with BB


Saturday, January 14, 2017

Saturday 1/14/17

WOD - 5 rounds:
8 strict pull-ups
30 sec plank L/R
5 wall walks
20 knees to chest 
100 jump rope

Tabata core 

Monday, January 9, 2017

Monday 1/09/2017 WOD

Strength - Front Squat:
75% 5 reps, 82% 1 rep
75% 5 reps, 84% 1 rep
75% 5 reps, 86% 1 rep
75% 5 reps, 88% 1 rep

Skill:
Jerk from rack

WOD:
21-15-9
Thrusters
T2B
Burpees


Thursday, January 5, 2017

Wednesday

Clean and Jerk
1 set of 5
1 set of 4
1 set of 3
1 set of 2 
1 set of 1

5 rounds 
12 deads 
9 hang cleans
6 push press 
135/95 

Coach Noonan

Matt tell us about your personal fitness background?
I started weight training in high school with traditional bodybuilding movements at a small home gym setup I had. I progressed with results in hypertrophy and strength.

How did you make fitness a career ?
  In 2010 I completed my WITS personal training certification. My 30 hour internship was completed at Fitness Crossing and I took a part time job personal and group training there. I was introduced to power lifting and Olympic lifting. In 2012 I received my CrossFit Level 1 certification.
Why is your style of Training?
I really enjoy coaching barbell work; the snatch is my personal favorite my best lift is #285. In my own workouts I focus the strength portion of the workout into 2 lifts for example Clean and Jerk then Back squat or Bench Press and Dead lift. For conditioning I will program gymnastics for example toes to bar and ring dips.  Some workouts are strength based and finish up with assistance work dumbbell movements like incline press for example the “old-school” moves.
 What is your work and training schedule like?
I work full time in the construction field and workout  4-5 times after work.  I coach at Fitness Crossing 2-3 days per week mostly group workouts.

What is the most important tip you can give about fitness and strength training?


Learn how to correctly squat deadlight and press as soon as you can with a great coach then progress to the Olympic lifts. Anyone can do a biceps curl but a full snatch takes time to master so get with a good coach!