PRAXIS ATHLETICS / CROSSFIT PRESCOTT: Orthopedically Sound, Scientifically Based, Systematically Implemented and Performance Driven

02.07.2012

Joey Powell — Tue, 07 Feb 2012 03:14:16 +0000

Hey guys, here are some recipe links!

http://www.thefoodee.com/

http://paleodietlifestyle.com/paleo-diet-recipes/

02.06-07.12

Joey Powell — Mon, 06 Feb 2012 04:01:09 +0000

01-30-31.12

Joey Powell — Mon, 30 Jan 2012 03:57:32 +0000

01.27-28.12

Joey Powell — Fri, 27 Jan 2012 04:35:49 +0000

01.25-26.12

Joey Powell — Wed, 25 Jan 2012 05:11:02 +0000

01.23-24-.12

Joey Powell — Mon, 23 Jan 2012 06:53:08 +0000

12.23-24.11

Joey Powell — Sat, 24 Dec 2011 06:08:13 +0000

WARM UP:

PNF STRETCH:
Couch Stretch
Downward Shoulder Stretch
CROSS PRESSURE:
Rumble Roller – Hamstrings

BUY IN #30:

(10 Minutes)
3 Rounds:

Box Jumps – Low Level X 20
Band Pull-downs X 10

STRENGTH 1:

(15 Minutes)
DROP SNATCH
2 x 5

STRENGTH 2:

5 Minutes)
SLOW SPEED SNATCH
3 x 3

CONDITIONING:

(15 minutes)
One Minute On…One Minute Off…for 10 minutes.
30 KB Swings – 55#/35#
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.  *Perform this workout one minute on and one minute off. Total time is 10 minutes.
*Use Russian Swing = Shoulder Height
*For every penalty counted, perform a 2 Prison Burpees at the end

COOL DOWN:

CROSS PRESSURE
Rumble Roller

Lower Back

12.21-22.11

Joey Powell — Sat, 24 Dec 2011 06:06:33 +0000

WARM UP:

PNF STRETCH:
Couch Stretch
Downward Shoulder Stretch
CROSS PRESSURE:
Rumble Roller – Hamstrings

BUY IN #30:

(10 Minutes)
3 Rounds:

Vertical Jumps With Barbell X 6 w/ Shake Out
Depth Drop – Stick Landing with High Push-up Position X 10 w/ Shake Out
Knee-To-Elbows X 10

STRENGTH 1:

(15 Minutes)
HALF SQUAT SNATCH (From Floor)
2 x 4, 2 x 3

STRENGTH 2:

5 Minutes)
SNATCH PULL
2 x 4, 2 x 3

CONDITIONING:

(15 minutes)
On the minute 10 minutes:

3 Pull-Ups (Weighted)
3 Power Cleans 30% Max Deadlift

COOL DOWN:

CROSS PRESSURE
The Stick

Forearms
Lower Back

12.19-20.11

Joey Powell — Sat, 24 Dec 2011 05:55:27 +0000

WARM UP:

PNF STRETCH:
Sideways / Chest & Shoulder

CROSS PRESSURE:
Single Lacrosse ball

BUY IN #31:

(10 Minutes)
3 Rounds:

Kettlebell Squat Jumps X 10
Hip-Back Extension X 10
Dead Bugs X 1:00

STRENGTH 1:

(15 Minutes)
BENCH PRESS

3 Positions, 2 Sets per Position
6 Seconds

STRENGTH 2:

5 Minutes)
CUBAN PRESS

2 x 15 – No Prescribed Load

CONDITIONING:

(15 minutes)
Complete 8 rounds:

3 Box Jumps >24”/20”
Sprint 40 yards

COOL DOWN:

CROSS PRESSURE
Lacrosse Ball

Anterior Delts
Chest

12.16-17.11

Joey Powell — Sun, 18 Dec 2011 20:46:08 +0000

WARM UP:

PNF STRETCH

Couch Stretch
Downward Shoulder Stretch

CROSS PRESSURE

Single Lacrosse ball

BUY IN #28:

(10 Minutes)
3 Rounds:

Vertical Jumps With Barbell X 6 w/ Shake Out
Push-up Progression X 10
ABMAT – Negative 3 X 10 Seconds

STRENGTH 1:

POWER SNATCH FROM BLOCKS
1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
No Prescribed Weight

CONDITIONING:

(20 Minutes)
As many rounds as possible in 15 minutes:

5 Strict Pull Ups
7 Push Press @ 85% Max Press
9 Knees to Elbows

COOL DOWN:

CROSS PRESSURE

Rumble Roller
Full Body