March 2011

Tuesday, 29 Mar, 2011

Warm-up- 8 Minutes of Hamstring Mobility work, followed by OHS practice Workout- 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Post time to comments. Compare to 101024. Cool-down- Apply a Trigger-point, racket, or lacrosse ball to the Traps. 2 Minutes on each side. “Weightlifting with Chad Vaughn” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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Monday, 28 Mar, 2011

Warm-up- Spend 4 minutes working on the “couch stretch”, or any other hip-opening stretches. Then, three minutes of 5 Air-squats, 5 Med-ball clean-pulls, 3 Burpees Workout- Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball Post time to comments. Posture and mood: A two-way street Parchment paper-wrapped salmon

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Sunday, 27 Mar, 2011

Workout-In teams of two with only one athlete working at a time, complete the following in order:100 Push ups100 Kettlebell swings at 1.5/1 Pood100 sit ups anchored abmat100 SquatsBenchmarks Class Workout- 30 Muscle-ups for time “Powerlifting for CrossFitters” with Mark Bell, CrossFit Journal preview video [wmv] [mov] Pat Sherwood reviews the last two WOD cycles –

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Wednesday, 23 Mar, 2011

Warm-up- KB complex- 3 deadlift, 3 SDLHP, 3 swings to shoulder, 3 squats, 3 snatches. Switch arms and repeat. Gradually increase the weight for 5 minutes. Workout- Three rounds for time of: 400m run 95 pound Sumo-Deadlift High-pull, 21 reps Cool-down- The 10 minute squat-test. Get farther than you did last time! goHEAVY workout- Clean and Jerk, one rep every minute on

Wednesday, 23 Mar, 2011 Read More »


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