June 2011

Warm up: 5-10 minutes of hip and shoulder mobility followed by a 400m run Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments. Cool-down: Spend 5 minutes with a trigger point ball on the calves “Teaching Perception” with Dr. Nicolas Romanov, CrossFit Journalpreview video [wmv] [mov] Ready for (almost) […]

Warm-up: Junk yard dog followed by Burgener warm-up Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Cool-down: 3 x 15 Reverse Hyperextensions “Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov] “Post Wodum Depression: How to Beat Now What Blues” from Practice CrossFit (OH).

Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Benchmarks: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. “Zero to 10 Handstand Push-ups” from CrossFit London (Canada).

Workout: “The Barbell Mile” with an Olympic Bar 45/35 complete the following for time: 400 meter run 25 Front Squat 25 Overhead Squat 25 Back Squat 400 meter run 25 Shoulder Press 25 Push Press 25 Push Jerk 400 meter run 25 hang power clean 25 hang power snatch 400 meter run “You Must Work Mobility!” from

Warm-up: 3 x 10 GHD Sit-ups. Take 2 seconds to reach full extension and explode out of the bottom! Workout: Back Squat 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 15 band good mornings “CrossFit Endurance: Multi-Sport Programming” with John McBrien,CrossFit Journal preview video [wmv] [mov] “We cannot always build the future for our youth, but we can build

Warm-up: 400m run followed by group med-ball toss Workout: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009,

Warm-up: Junk yard dog followed by Burgener Warm-up Workout: Hang Power Snatch 3-3-3-3-3 Cool-down: 3×10 WEIGHTED Reverse Hypers “Building Youth Fitness Through Rugby and CrossFit” with Phaidra Knight, CrossFit Journal preview video [wmv] [mov] “Feeling and Eating Better With CrossFit” – video [wmv] [mov]

Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball Post rounds completed to comments. Cool-down: Spend 5 minutes with a trigger point

Warm-up: PNF band stretch followed by 5 minutes of shoulder mobility Workout: For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps Post time to comments. Cool-down: Spend 5

Workout: Push Jerk 2-2-2-2-2-2-2-2-2-2 reps Post load(s) to comments. Benchmarks: “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments.9 “This, then, is how you should pray: “‘Our Father in heaven, hallowed be your name, Matthew 6:9