Bell House Fitness – Lifting 10.07.22 MAIN LIFT 3 sets: 3 snatch (65%) 4 sets: 3 snatch (70%)   NOTES We are in our fourth and final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Base the percentages on a recent 1-rep max. 7 total sets. The reps do not have to be touch and go, but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These lifts may be performed as a...Read more

Bell House Fitness – Home Gym 10.07.22 (Time) EQUIPMENT 5 rounds for time: 75 double-unders 400-m run BODYWEIGHT 5 rounds for time: 75 fast-tap steps 400-m run WORKOUT NOTES 13:00-19:00. Bodyweight workout that’s higher in volume. Reduce double-under volume to keep sets to 1:30 or less. WARM-UP 1 set: :30 calf raises/leg 100-m run :30 calf stretch/leg 100-m run :30 samson stretch/side 100-m run :30 single-unders 200-m run :30 single-single-double 200-m run :30 double-unders – Rest :10-:20 between movements. ACCESSORY 5 sets: 100-m sprint – Rest 1:00-1:30 between sets. STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/footRead more

Bell House Fitness – CrossFit 10.07.22 (Time) RX 5 rounds for time: 75 double-unders 400-m run MOD 1 5 rounds for time: 1:00 double unders 400-m run MOD 2 5 rounds for time: 50 single-unders 200-m run 10.07.22 (Sprints) (5 Rounds for time) SKILL WORK Pre-workout: 5 sets: 100-m sprintRead more

Bell House Fitness – Lifting Back Squat (MAIN LIFT 3 sets: 7 back squats – Building to your heaviest set of 7. ) NOTES We are in our fourth and final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Today, we build to our heaviest set of 7 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 75% of your 1-rep max. In Accessory – I, take a barbell off a rack and perform 6 lunges...Read more

Bell House Fitness – Home Gym 10.06.22 (Time) EQUIPMENT 4 rounds for time: 1:00 handstand hold 12 DB squat cleans 21 v-ups BODYWEIGHT 4 rounds for time: 1:00 handstand hold 15 up-down + jumping squats 21 v-ups WORKOUT NOTES 12:00-18:00. Moderate DB load (35/50 lb). Scale handstand hold difficulty by modifying to a piked handstand or plank. Reduce DB load as needed. Scale v-ups to tuck-ups. WARM-UP 3 sets: :20 jumping jacks 10 piked push-ups from the floor 5 squat-to-stands 10 air squats 1 set: :20-:30 handstand hold 2 DB deadlifts 2 DB front squats 3 DB squat cleans 5 v-ups 1 set: :20-:30 handstand hold 5 DB squat cleans 7 v-ups ACCESSORY Accumulate: 200-ft. handstand walk – 10:00 time cap. STRETCHING Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and liftRead more