February 2011

Workout- “Eva“ Five rounds for time of:Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-ups Post time to comments. Compare to 100514. “Pistol Progressions: Parts 1-2” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Warm-up-10 minutes of shoulder and hip mobility workWorkout-Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.Post loads to comments.Compare to 100505.“Get Ready for the Open!” – video [wmv] [mov] Loading…

Warm-up- 5 minutes working bottom-of-the-squat mobility with your bottom-against-the-wall mobility drill. Then, the “junk-yard dog” warm-up, followed by the Burgener warm-up. Workout- Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100516. Get ready for the CrossFit Games Open competition at CrossFit Huntsville! “Major Hasan, ‘Star Officer’ ” by Dorothy Rabinowitz, The Wall

Warm-up- 6 minutes of Partner-assisted Hamstring stretches. Then- 5 minutes of 7 kipping swings, 7 hollow-rocks, 7 skin-the-cats Workout- Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups30 second Ring L-sit hold Post rounds completed to comments. GOHEAVY Workout- Front-squat: 5-5-5-3-3-3-1-1-1 “Insight Into the 2011 CrossFit Games” with Greg Glassman

Warm-upThree sets of Reverse Hyperextensions mixed with three sets of ab-work. This could be Ab-mat sit-ups, GHD sit-ups, band pull-downs, or other abdominal exercises. Vary load and reps as needed. Workout-Box Squat:2-2-2-2-2-2-2-2-2-2 Cool-down-Three sets of 10-15 stretch-band good-mornings. You should be hitting failure somewhere in this range on each set. Rest as needed between each

Warm-up- 5 minutes of the following Kettlebell complex, increasing weight as needed: One- arm KB DL, 5 each side One-arm KB hang-power clean, 5 each side One-arm KB push-press, 5 each side Broad jump across the width of the gym Workout- “Wittman“ Seven rounds for time of:1.5 pood Kettlebell swing, 15 reps95 pound Power clean,

“Ledesma“ Complete as many rounds as possible in 20 minutes of:5 Parallette handstand push-ups10 Toes through rings20 pound Medicine ball cleans, 15 reps Post rounds completed to comments. “The Reverse Hyper: Part 2” with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov] Why salt matters

Warm-up- A few minutes of shoulder mobility prep, then three sets of the following KB complex, 5-10 reps of each movement in order. Gradually increase the KB weight for each set. deadlift SDLHP one-hand swings front-squat one-arm push-press Workout- As many rounds as possible in 10 minutes of: 135 pound Sumo Deadlift High-pull, 4 reps

Warm-up- 2 x 20 GHD sit-ups. Then, 10 minutes of calisthenic and agility drills Workout- “Holbrook“ Ten rounds, each for time of:115 pound Thruster, 5 reps10 Pull-ups100 meter SprintRest 1 minute Post fastest and slowest rounds to comments. Enlarge image U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special

Warm-up- 3 x 15 Reverse Hyper-extensions Workout- Five rounds for time of: Deadlift, 5 reps 21 ring-dips Post load and time to comments. GOHEAVY workout- Press 3-3-3-3-3-3-3-3 Post loads as well as chains, bands, or any accommodating resistance methods used. “Flowmaster Chuck” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] Compete March 4-6 in