March 2011

Workout- Ten rounds, each for time of:100 meter SprintRest 90 seconds Post times for each round to comments. Compare to 100618. “Inside a Strongman Seminar: Keg Lifting” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

Warm-up- 10 minutes of double-under practice Workout- As many rounds as possible in 12 minutes of: 10 Wall-ball shots, 20 pound ball 1.5 pood Kettlebell swings, 10 reps 50 meter sprint Cool-down- 6 minutes of foam-roller work on the legs When (endurance) exercise is too much of a good thing “CrossFit Powerlifting Division”, CrossFit Journal

Warm-up- 8 minutes of Partner-assisted Hamstring stretch, followed by Muscle-up practice Workout- Four rounds for time of:7 Muscle-ups225 pound Deadlift, 15 repsWalking Lunge, 30 steps Post time to comments. Cool-down- 5 minutes of instructor-led glue/ham stretches “Weightlifting and Kids” with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov] Thanks to everyone who has come

Warm-up- 10 minutes of shoulder mobility work, followed by 5 x 3 “explosive” shoulder presses with Dumbbells , gradually progressing in weight. Workout- Shoulder Press 3-3-3-3-3-3-3 Post loads to comments. Compare to 100923. GoHEAVY Workout- Back Squat 3-3-3-3-3 Post loads to comments. The CrossFit Games Open website is now live! Please checkout our updated Billing policies!

Warm-up- Static handstand practice, followed by 3 x 20 back squats, working up to about 70% of workout weight Workout- Five rounds for time of:135 pound Back squat, 20 repsHandstand walk 20 yards Post time to comments. Compare to 100410. Cool-down- spend 4 minutes working on each leg with a foam or trigger point roller

Warm-up- 10 minutes of shoulder mobility work, followed by push-press practice Workout- With a continually running clock, perform as many reps as possible in 10 minutes of: 30 sit-ups 15 skin-the-cats 1 minute of L-sit After 10 minutes, immediately begin to complete as many reps as possible in 5 minutes of: 35 pound dumbell push-press,

Free Class workout- 21-18-15-12-9-6-3 reps for time of: Box jumps Push-ups Sit-ups Benchmark Class Workout- “Nancy” Five rounds for time of: 400m run 95 pound overhead squat, 15 reps

Workout- “McCluskey“ Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters If you’ve got a twenty pound vest or body armor, wear it. Post time to comments. Enlarge image U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort

Warm-up- The “Junk yard dog” warm-up, followed by the Burgener warm-up Workout- Hang power snatch 3-3-3-3-3 reps Post loads to comments. Cool-down- Sit quietly for 2 minutes Post experience to comments. Check out our March 2011 Newsletter! Spicy Spaghetti sauce with Spaghetti squash- Recipe by Kerri Wellendorf

Warm-up- hollow-rock practice. Then, three sets of a 5-way barbell complex consisting of deadlift, hang-clean, front-squat, press, and push-jerk. 3-5 reps of each movement, gradually increasing weight to something like 75% of work weight. Workout- As many rounds as possible in 10 minutes of: 135 pounds, ground to overhead, 5 reps 5 Wall-climbs Cool-down- instructor-led