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PONIEDZIAŁEK A. Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @ 90-95% Rest 3-4 minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Toes to Bar 10 Burpee To Target 10 American Kettlebell Swings (24/16 kg) WTOREK Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Burpees 10 Thrusters (95/65 lbs) Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 30 Double-Unders 15 Push Press (95/65 lbs) ŚRODA A. Take 15 minutes to build to today’s “heavy-ish” Power Clean and then… B. Every minute, on the minute, for 24 minutes (12 sets of each): Odd Minutes – Power Clean x 2 reps Even Minutes – Run 200 Meters Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs CZWARTEK A. Take 15-20 minutes to build to today’s heavy Jerk B. Against a 2-minute running clock, complete: 25/15 Calories of Assault Bike or Rowing or SkiErg 115/75 lb Push Press x max reps Rest 2 minutes between sets, and complete a total of four sets. PIĄTEK A. Take 15 min to practice Your HandStand skills B. For Time: 15-10-5 Power Snatch 50 kg / 30 kg Dual Kettlebell Squat Clean 2 x 24 / 2 x 16 kg

Bajera Trener

4. miejsce z prestiżowej imprezy Cyprus Throwdown wędruje do nas dzięki Emilia Hoff! Gratulacje! #crossfabricRx #fabrykazwyciezcow

Weltmeisterschaft Masters Gewichtheben 2016

2. Miejsce na Mistrzostwach Świata kategorii Masters wędruje do trenera Tomka! Gratulacje - cała ekipa trzymała kciuki!!! Film od 3:20. #crossfabricRX #fabrykazwyciezcow

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Poniedzialek A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 15 minutes (5 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the following: Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) Rest 2 minutes between sets, and complete a total of four sets Wtorek A. Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes If you achieve 5 successful reps, increase the load in the next set. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Sroda A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 3 minutes B. Three sets for times of: 100 Double-Unders 30 Russian Kettlebell Swings 20 Box Jumps Rest 3 minutes Czwartek A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs) Piatek A. Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2- 3 minutes B. "Nancy" 20 min AMRAP of: Max reps pullup each time You fall down - run 400 m Sobota In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds of Rest 60 seconds of Box Jump Overs 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 60 seconds of Anchored Sit-Ups 60 seconds of Rest One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times

Sikorski - Trener Personalny

Nasz trener, który jest z nami od początku istnienia klubu: Michał „Sikor” Sikorski Instruktor Kulturystyki, Instruktor KeenoLine, Trener CrossFit Level 1 Od lat związany ze sportem, sędzia oraz zawodnik w stanie spoczynku, trener personalny. Posiada certyfikat Dietetyka Klinicznego, chętnie zajmuje się tzw. „trudnymi przypadkami” jak np. choroby autoimmunologiczne (Hashimoto, cukrzyca, PCOS itd.) , gdzie czasami osiągnięcie celu wydaje się być niemożliwe. Dietetyk sportowy oraz masażysta. Posiada ogromną wiedzę i doświadczenie w układaniu planów treningowych w połączeniu z odpowiednim żywieniem oraz właściwą suplementacją. Trenuje zarówno osoby początkujące, zaawansowane jak i sportowców. Jeśli próbowałeś/próbowałaś wszystkiego, a efekty są nadal niezadowalające, zgłoś się do Michała. Po więcej informacji odwiedź fanpage: https://www.facebook.com/Sikorski-Trener-Personalny-1493078157646490/ #crossfabricRX

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PONIEDZIAŁEK A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set. If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set. B. Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Alternating Reverse Lunges (115/75 lbs) 10 Push Press (115/75 lbs) Rest 2 minutes between sets, and complete a total of 4 sets for max reps. WTOREK A. Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict Pull-Up x Max Reps @ 20X0 Rest 15-20 seconds L-Sit x 30-45 seconds (accumulated) Rest 2 minutes B. Five rounds for time of: Run 400 Meters 10 Toes to Bar 20 Hand-Release Push-Ups ŚRODA A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) CZWARTEK Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps (24″/20″) 10/5 Ring Dips PIĄTEK A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. Five rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs) 12 Chest-To-Bar Pull-Ups SOBOTA In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders 80 Kettlebell Swings 60 Wall Ball Shots 40 Burpees 20 Toes to Bar

Timeline Photos

Poniedziałek: A. Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single) B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 American Kettlebell Swings (32/24 kg) Rest 3 minutes Wtorek: A. Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press. B. Three rounds for time of: 10 Strict Handstand Push-Ups 15 Strict Chin-Ups Run 300 Meters Środa: A. Four sets of: Back Squat x 6-8 reps @ 30X1 (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 30 Double-Unders Czwartek: Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row / 400 m Ski / 50 kcal AirBike 400 Meter Run 50/30 Push-Ups Piątek: A. Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk Use the ten sets to build to today’s heavy Clean & Jerk. B. “Grace” 30 Clean & Jerks (135/95 lbs) Sobota: A. Spend 10-15 min to work on Your handstand position. B. In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs) #crossfabricRX

PONIEDZIAŁEK A. Every four minutes, for 16 minutes (4 sets) of: Bench Press x 6-8 reps Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps) B. For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run WTOREK A. Take 20 minutes to build to a 3-RM Back Squat Note best successful 3-RM. B. For max reps: 90 seconds of Strict Pull-Ups Rest 90 seconds 90 seconds of Strict Handstand Push-Ups Rest 90 seconds 60 seconds of Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups Rest 60 seconds 30 seconds of Strict Pull-Ups Rest 30 seconds 30 seconds of Strict Handstand Push-Ups C. Core stability ŚRODA A. Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Tall Box Jumps (jump up, step down with support) B. Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Burpees Over the Barbell 10 Chest to Bar Pull-Ups CZWARTEK A. Take 15-20 minutes to build to today’s 1-RM Snatch B. Every minute, on the minute, for 20 minutes: Even minutes – 30 seconds of Rowing (for meters) Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM PIĄTEK A. Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps B. Four rounds for time of: 10 Toes to Bar 15 Box Jumps 20 Wall Ball Shots SOBOTA A. Turkish Get-Up 2 sets of 2 reps per side B. In group of 3 complete as fast as possible: 3 Rounds: 60 pullups 90 pushups 120 air squats 150 situps

Bajera Trener

7.00 rano codziennie w FF1.0. #crossfabricRX

Barliner Workout

Wygląda na to, że Piotr Gorzela znowu wygrał.. :) W miniony weekend w Berlinie odbyły się zawody BERLIN BARWARRIOR CUP Zawody składały się z 4 głównych konkurencji. 1. Muscle up 2. Dips +48kg 3. Pull ups +32kg 4. Squats 70kg dla kategorii -72kg dla kat. 72-82 - 85kg i +82kg - 100kg Wyniki Piotrka: 16 MU 18 Dips 16 Pull ups (14 zaliczonych) 33 Sqats (28zaliczonych) Zdobył łącznie 78 punktów co dało mu wygraną zarówno w swojej kategorii jak i w kategorii Overall. Gratulujemy! Ekipa CF