July 2011

Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean and jerk Muscle-up Post times to comments. Cool-down: 10 minute squat test. Make it father than you did last time! Powerlifting: 3 x 10 Kettlebell Deadlift 3 x 10 Hip/Back Extensions Max Effort Front […]

Workout: Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Benchmarks:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. “Cooking With Nick Massie: Bacon Sprouts”, CrossFit Journal preview video [wmv] [mov] “All Over the Map: Fronning and Kinney” by Again Faster Equipment – video [wmv] [mov]

Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Reminder: Gymnastics workshop today at 12:00!Thanks to everyone who made it a great time last night by coming to the games viewing party! You guys are what makes this community special! “Peter Egyed the Coach: Part 1” with Peter Egyed, CrossFit Journalpreview

Warm-up: Group med-ball toss followed by ladder drills Workout: 5 rounds each for time of: 5 Touch and Go Power Snatches 10 Kettlebell Swings 1.5/1 pood 20 Double-unders Rest 2 minute between efforts Cool-down: Sit quietly for 2 minutes Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT – video [wmv] [mov] “Elite Nutrition”

Warm-up: Spend the first 15 minutes of class working up to a heavy single turkish get-up Workout: Weighted dip 3-2-2-2-1-1-1-1-1 reps Dave Lipson: 72-100-135-150-162-167-172-177lbs. Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs. James Hobart: 53-53-72-72-72-72-72-72lbs. Kim Malz: 35-50-60-65-67-67-67(fail)-67-67lbs. Post loads to comments. Cool-down: Spend 5 minutes with a trigger point ball on the triceps “I Can’t Let Them Grow Up Without a Dad” with Jonathan

Warm-up: 400m run followed by 10 minutes of kipping practice Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Cool-down: Partner heelcords! Powerlifting: 3 x 3 Wall Walks 5 x 5 GHD med-ball throws Max Effort Push-press 3 x 10 kettlebell bottoms up 2

Warm-up: Partner med-ball run followed by 10 minutes of the burgener warm-up and explosive hip drills Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Cool-down: Hamstring stretches followed by 5 minutes of rolling out with a foam roller “Cooking With

Warm-up: Group med-ball toss Workout: 5 Rounds each for time of: 5 Heavy Touch and Go Deadlifts 3 rounds of: 5 Burpees 5 Box Jumps, 24″ Rest 5 minutes between each round Cool-down: Sit quietly for 3 minutes Powerlifting: 3 x 10 Back Extensions 5 x 5 GHD Sit-ups 2-2-2-2-2-2-2-2-2-2 Box Squat @ 55% 3 x 10 Reverse Hypers 3 x 12

Workout: Weighted push-up 1-1-1-1-1-1-1 reps Post loads to comments.Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds.The Games Update IV – video [wmv] [mov] [HD mov Download Only] “All Over The Map: Tovar and Kniep” by Again Faster Equipment – video [wmv] [mov]

Workout: “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Dont forget to reserve your spot in MBO for our Clean workshop today at 12:00 with Coach Dennis Berry! “The Again Faster Team Summit” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]