June 2011

Friday, 1 July, 2011

Warm-up: 4 intervals of tabata jump squats Workout: Back Squat 5-5-5-5-5 These are tempo squats. Take 2 seconds to descend to the bottom of the squat, have a 1 second pause in the bottom, EXPLODE UP! Cool-down: 3 x 10 Reverse Hypers “Running Drills: Part 2” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] “The […]

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Tuesday, 28 Jun, 2011

Warm-up: 5 minutes of shoulder mobility followed by 15 minutes of working up to a heavy single clean and jerk Workout: For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters Cool-down: partner heel cords! “What Makes A Team Smarter? More Women” from the Harvard Business Review. “Kendrick Farris Gets His First Kipping Pull-up” by Again Faster Equipment – video

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Friday, 24 Jun, 2011

Warm-up: The Dennis Berry double-under drill Workout: Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Post time to comments. Cool-down: Spend 5 minutes with a foam roller to the quads! “Coaches Prep Course: Programming Bias vs. Targeting” with Chris Spealler, CrossFit Journal preview video [wmv] [mov] Kevin Lowe takes on The 2011 Spartan Death Race REMINDER: Don’t

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Wednesday, 22 Jun, 2011

Warm-up: Group medicine ball toss followed by 5 minutes of practice on the kipping pull-up Workout: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. Cool-down: 10 minute squat test Go Heavy: Behind the neck Push-press 3-3-3-3-3-3-3 “Why ‘Brain Gyms’ May Be the Next Big Business” from Fast Company.

Wednesday, 22 Jun, 2011 Read More »


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