Bell House Fitness – Lifting 12.05.22 MAIN LIFT 2 sets: 2 cleans (85%) 2 sets: 2 cleans (87%) 4 sets: 1 clean (90%) 2 sets: 1 cleans (93%)   NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 5-rep max! In Accessory – I, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch accessory work....Read more

Bell House Fitness – Home Gym 12.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 15 v-ups 10 DB power cleans 800-m run BODYWEIGHT AMRAP 20: 15 v-ups 10 weighted power cleans 800-m run WORKOUT NOTES 4-5 rounds. Moderate DB load (35/50 lb). Reduce the run distance to 600-m, scale the v-ups to tuck-ups or sit-ups, and perform single-DB power cleans or reduce load. WARM-UP 2 sets: 10 alternating toy soldiers 20 jumping jacks 30 mountain climbers 100-m run 1 set: 10 hollow rocks 10 DB deadlifts 100-m run 1 set: 10 v-ups 7 DB power cleans 200-m run ACCESSORY Post-workout: 5 sets: :20 max-distance run – Rest 1:00 between sets. STRETCHING Accumulate: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle)Read more

Bell House Fitness – CrossFit 12.05.22 (AMRAP – Rounds and Reps) RX AMRAP 20: 15 toes-to-bars 10 DB power cleans (35/50 lb) 24/30 Cal Echobike MOD 1) AMRAP 20: 15 knees-to-armpits 10 DB power cleans (20/35 lb) 24/30 Cal Echo Bike MOD 2) AMRAP 20: 10 hanging knee raises 10 DB power cleans (10/15 lb) 800/1,000-m bike SKILL WORK Post-workout: 3 sets: :20 Echobike sprint for calories – Rest 2:00 between sets.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 12.03.22 (AMRAP – Rounds and Reps) RX AMRAP 30 with a partner: 10 deadlifts (135/185) 6 handstand push-ups 2 squat cleans (135/185) MOD 1) AMRAP 30 with a partner: 10 deadlifts (95/135) 6 handstand push-up negatives 2 squat cleans (95/135) MOD 2) AMRAP 30 with a partner: 10 deadlifts (55/75) 6 push-ups 2 hang squat cleans (55/75 lb)Read more