January 2011

Workout: “CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments. Compare to 101016. “The U-bend of life: Why, beyond middle age, people get happier as they get older”, The Economist.

Warm-up-3 minutes of: 25 foot bear crawl, 5 strict pull-ups, 5 skin-the-cats Then, Practice rope-climb techniques Workout-Five rounds of:15′ Rope climb, max reps in 3 minutes Post reps for each round to comments. Cool-down-3×15 partner push-up / glute-ham raise. “Handgun Basics Part 2: Stance, Grip and Firing” with Dave Re, CrossFit Journal preview video [wmv]

Warm-up:three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups Workout: “Elizabeth“ 21-15-9 reps of:Clean 135 poundsRing dips Compare to 100613. Cool-down:4 minutes of Trigger-point to the Triceps, (2 minutes per arm) GOHEAVY WOD: Hang Squat clean: 1-1-1-1-1-1-1 “Yeah Burpees!” with Coach Mike Burgener – video

Warm-up:10 minutes of Hamstring mobility work, 10 minutes of practice on the C2 rower Workout: Row 2k. Rest three minutes, then accumulate 3 minutes of L-sit. Post 2k time and L-sit time to comments. “Mike G. Learns to Squat”, CrossFit Journal preview video [wmv] [mov]

Warm-up:10 minutes of shoulder-prep. Then, work up to heavy set of Push-Jerks. Workout:Five rounds of:20 GHD Sit-ups5 Push jerk Cool-down:Instructor-led group stretching “Rope Climb Advice” with Rebecca Voigt – video [wmv] [mov] Dietary fats: which to eat, which to ditch

Free Class Workout: Tag-team: P1 performs as many push-ups as possible while P2 rows 250 meters. Continue to switch at every 250 meters for 15 minutes. Post total number of push-ups to comments. Benchmarks Class: “Jackie” For time:Row 1000 meters45 pound thruster,50 reps30 pull-ups Post time to comments. A special thanks goes out to Robert

Warm-up:Group med-ball toss, followed by muscle-up practice. Workout:Three rounds for time of:6 Muscle-ups30 Wallball shots, 20 pound ball12 Handstand push-ups135 pound Power clean, 15 reps Cool-down:spend 5 minutes working the low-back bits with a lacrosse ball! Post time to comments. The Latest Uh-Oh for the Vegetarians and Vegans: Creatine

Warm-up:Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work. Workout: In teams of four, with only two members working at a time,4 minutes of Power-cleans with 185/115 pounds3 minutes of Push-press with two 35/25 pound dumbells2 minutes of Calories on the C2 Rower1 minute of sit-ups Total number of reps/calories is your team

Warm-up:10 minutes of double-under work. Then, for 4 minutes: 20 double-unders, 50 foot bear-crawl, 5 push-ups Workout:Five rounds for time of:10 Wall climbs10 Toes to bar20 Box jumps, 24″ box For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall,

Warm-up:Row a 500m warm-up. Then, do a partner strict pull-up ladder, 1-4-1. Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Compare to 100814. Cool-down: finish with a max-set of kipping pull-ups (good opportunity to hit a new pull-up PR!) Post time to comments. The wonderful world of coconut products How to cure a sugar fiend