November 2010

Warm-up:Partner-assisted Handstand practice Workout: “Diane“ 21-15-9 reps of:225 pound DeadliftHandstand push-ups Cool-down:10 minutes of ankle strengthening and mobility drills Post time to comments. Below is the final list of Candidates for our Athlete Committee. Voting will begin on December 7th and last through the end of that week! Women’s social coordinator nominees: Emily Davis, Katie […]

Warm-up:10 minute Kettlebell complex. followed by Turkish-get-up practice Then, one-arm Kettlebell Clean and Jerk skill work Workout:Five rounds for time of:5 one-arm KB clean and Jerks, right arm5 goblet squats5 one-arm KB clean and Jerks, left arm5 goblet squats Cool-down:10 minutes of work on shoulder mobility through thoracic spine trigger-point work Post time to comments.

Warm-up:7 minutes of shuttle movement drills- Bear crawl, lunge, lateral runs, back-pedaling, etc. Workout: “Nicole”As many rounds as possible in 20 minutes of:Run 400 metersMax rep pull-ups Cool-down:3×15 partner-assisted Glute-Ham raises Post total number of pull-ups completed, and rounds it took to get there to comments. Basic Breathing Practices By Hayley Parlen Guts + glory

Warm-up:Strict pull-ups, kipping pull-up progression practice. Workout: as many rounds as possible in 4 minutes of:50 meter sprint,5 burpeesRest three minutes, then:As many rounds as possible in 4 minutes of:7 jump-squats7 push-upsRest three minutes, then:As many rounds as possible in 4 minutes of :10 lunge-steps10 sit-ups Cool-down:spend 5 minutes attacking your posterior chain (glutes) with

Warm-up: Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym Workout: “Collin“ Six rounds for time of:Carry 50 pound sandbag 400 meters115 pound Push press, 12 reps12 Box jumps, 24 inch box95 pound Sumo deadlift high-pull, 12 reps Cool-down:6 minutes of Trigger point therapy on calves Post time to comments.

Warm-up:5 minutes of group med-ball toss, Then double-under and Pull-up skill work Workout:Seven rounds for time of:5 Handstand push-ups185 pound Deadlift, 10 reps10 Chest to bar pull-ups20 Double-unders Cool-down:2×20 strict toes to bar Kids Competition at CrossFit Relentless with CrossFit New England. When the stomache ache keeps coming back

Warm-up:5 minutes – work on external rotation of the legs and hips10 minutes – work up to a heavy set of 3 back-squats Workout:Tag-team. With a continually running clock, athlete 1 performs as many sit-ups as possible in 30 seconds, while athlete 2 performs as many Burpee pull-ups as possible. After 30 seconds have elapsed,

Warm-up:500m row, followed by 10 perfect push-ups5 Minutes of Rack position workThen, 5×5 HPC on an empty bar Workout:Hang power clean 3-3-3-3-3-3-3 reps Compare to 061229. Cool-down:5 x 10 reps on the reverse hyper Post number of rounds completed to comments. “We Got the Science” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Warm-up:5 minutes of Team Med-Ball Tosses 8 Minutes of Hip Flexion/Leg extension mobility work Workout:Complete as many rounds as possible in 20 minutes of:30 second Handstand hold30 second Squat hold30 second L-sit hold30 second Chin over bar hold Cool-down:Spend 2 minutes working on Thoracic mobility by relaxing on a foam roller running parallel to the

Warm-up:“Junk-yard-dog” Warm-up, followed by the Burgener warm-up Workout:Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Compare to 090617. Cool-down:3 x 15 reverse hyper Post time to comments. “The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journalpreview video [wmv] [mov] The Importance of Deliberate Practice- From The Art of Manliness