July 2011

Warm-up: 10 minutes of practice on the Front Lever Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Cool-down: Max rep strict pull-ups Max rep kipping pull-ups Interview with Christy Phillips at the Mid Atlantic Regional by Again Faster Equipment – video [wmv] [mov] “Mental Approach” from CrossFit Vancouver (Canada).

Warm-up: 20 minutes of skill work on the clean and jerk Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. Cool-down: 10 minute squat test Powerlifting Class: Partner assisted Hamstring Stretch 3 x 10 Barbell good mornings 10 x 2 Box Squat

Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. Post time to comments. Benchmarks: “Diane” 21-15-9 reps

Workout: 1. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Ball Slams (20/14) Rest 1 minute 2. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Pull-ups Rest 1 minute 3. With a 2 minute running clock, sprint 200m. Use the

Warm-up: 3 minutes of the following: 5 explosive wall balls, 5 rebounding box jumps, 5 russian KB swings. Workout: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Post time to comments. Cool-down: Sit quietly for 2 minutes “The 2011 Europe Regional: Part 1”, CrossFit Journal preview

Warm-up: 10 minutes of shoulder mobility Workout: Shoulder Press 5-5-5-5-5 reps Post loads to comments. Cool-down: 3 x 10 Kettlebell bottoms up 3 sets Max rep push-ups Interview with Bill Henniger of Rogue Fitness at the North East Regional – video [wmv] [mov] Yoga starts tonight at 5:45, we hope to see you there!

Warm-up: 10 minutes of hip and shoulder mobility followed by 3 minutes of the following: 6 push-ups, 6 PVC front squats, 6 ring rows. Workout: Three rounds for time of: 135 pound Front squat, 12 reps 12 Burpee pull-ups Post time to comments. Cool-down: Spend 5 minutes with a lacrosse ball to the upper back “CrossFit Endurance: Programming for Military

Warm-up: Partner assisted hamstring stretch Workout: Deadlift 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 10 Reverse Hypers 50 band good mornings Interview with Jon Gilson of Again Faster Equipment at the North East Regional – video [wmv] [mov] New Powerlifting Class at CFHSV!

ALL CLASSES ARE CANCELLED TODAY IN CELEBRATION OF THE 4TH OF JULY This, then, is the state of the union: free and restless, growing and full of hope. So it was in the beginning. So it shall always be, while God is willing, and we are strong enough to keep the faith. ~Lyndon B. Johnson

Workout/Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. “10 Foods You Would Never Think to Grill”