July 2011

Monday, 01 August, 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 […]

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Sunday, 31 July, 2011

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]

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Friday, 29 July, 2011

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”

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Thursday, 28 July, 2011

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

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Tuesday, 26 July, 2011

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

Tuesday, 26 July, 2011 Read More »


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