About Cam Cassidy

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So far Cam Cassidy has created 505 blog entries.
23 08, 2017

Thursday 170824

Part 1: As many rounds as possible in 15 min

20 Overhead lunges 45/25#
10 burpees to plate
200m run

Part 2: Mobility

 

Never settle for less! via @vannjarrell9534 ・・・ It’s amazing what a year of hard work work and dedication will get you. The struggles, the ups and downs, it’s all worth it in the end. If you want something, go for it. Because the only thing holding you back from getting what you want is just a mental excuse to settle for less. But I wanna give a HUGE thanks to @1travishedrick1, @stefschap, @joshdecausey and @ryan_tracy850. You guys have helped me so much along the way and words can’t describe how grateful I am to have found IronUp in August 2016. Wouldn’t be where I am today without the support from the amazing CrossFit community . With that being said… This is just beginning 😈. #CrossFitIronUp #crossfitaftermath #crossfit #transformation #changedlifestyle #oneyeartransformation #thisisjustthebeginning

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22 08, 2017

Wednesday 170823

10-9-8-7-6-5-4-3-2-1 reps for time:

Advanced
Hang power snatch 135/95
Box jump overs 30/24″

Intermediate
Hang power snatch 95/65
Box jump overs 24/20″

Baseline
Hang power snatch
Box jump overs

21 08, 2017

Tuesday 170822

Part 1: On 3 min x 5 Rounds:

5 Tempo Deadlifts (X150)

Notes: explode up, 1 second at the top, 5 second negative, touch and go at the bottom

Part 2: 3 sets for quality

5 Glute ham raises or falls
30 sec side plank x 2
10 Glute bridges

20 08, 2017

Monday 170721

‘Barbara’ 5 Rounds for total time: (40 min cap)

Advanced
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
*rest exactly 3 minutes

Intermediate
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air squats
*rest exactly 3 minutes

Baseline
20 Rings rows
30 Elevated Push-ups
30 Sit-ups
30 Air squats
*rest exactly 3 minutes

 

 

19 08, 2017

Sunday 170820

Open Gym 10:30am -12:30pm

Come in, have some fun with a workout you always wanted to do but never got the chance; Or make up a workout that you missed

18 08, 2017

Saturday 170819

4 Rounds for time:

400m sandbag run
30 Abmat sit ups
20 Burpees

 

 

17 08, 2017

Friday 170818

Part 1: Clean and Jerk

On 2 min x 6 Sets:

Advanced: 1 Clean and Jerk
Intermediate: 1 Power clean and push press
Baseline: 3 Hang power clean + push press

Part 2: For time

Advanced
15 Clean and Jerks 135/95
12 Clean and Jerks 185/115
9 Clean and Jerks 225/155

Intermediate
15 Clean and Jerks 95/65
12 Clean and Jerks 135/95
9 Clean and Jerks 185/115

Baseline
15 Deadlifts + 15 DB Push Press
12 Deadlifts + 15 DB Push Press (20 pounds heavier then start weight)
9 Deadlifts + 15 DB Push Press (40 pounds heavier then start weight)

 

 

16 08, 2017

Thursday 170817

Part 1: 3 Rounds, each for time:

1000m Row
100 Double unders
20 Box Jumps 24/20″
*Rest as needed between rounds

Notes: Scale double unders as needed
Part 2: Mobility

15 08, 2017

Wednesday 170816

4 Rounds for time of: 25 min cap

Advanced
15 Toes to bar
15 Ring dips
15 Push ups – hand release
15m handstand walk (50ft)

Intermediate
15 Toes to Rig
15 Floor suported ring dips
15 elevated Push ups
15 N2W shoulder touches x 2

Baseline
15 Situps
15 bench dips
15 Knee push ups
15 plank shoulder touches x 2

 

 

14 08, 2017

Tuesday 170814

For load: On 1 min x 30 Rounds:

1 Push Press + 2 Back Squats