April 2011

Warm-up- Three minutes of light Deadlifts, bear-crawls, and Handstand holds Workout- “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 101126. BIG update to the Team Nutrition Challenge! Our meeting will now be next Wednesday at 6:30pm and the start date has been shifted one week to the right, meaning we won’t […]

Warm-up- Muscle-up practice and skill-transfer exercises. Workout- 30 Muscle-ups for time Post time to comments. Compare to 100326. Cool-down- 2 x 25 slow and controlled ab-mat sit-ups (If you just did 30 MU for time with our Benchmarks class recently, you can still come to this class and work on your technique and possibly learn some new tricks for developing

Workout- Bench-press- 1-1-1-1-1-1-1 Post loads to comments. “Forging Elite Fitness … While Pregnant” with Tanya Wagner, CrossFit Journal preview video [wmv] [mov]

9am workout- Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 100327. “Sherwood Chronicles: Community Part 6”, CrossFit Journal preview video [wmv] [mov] femme fizzYcal – Helen Kim-Papas. —

Workout- Five rounds for max reps of: 2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds. Benchmarks Class workout- “Nicole” Perform as many rounds as possible in 20 minutes of: Run 400 meters Max set up pull-ups Post number of round and total pull-ups to comments.