August 2011

Warm-up: Sprint and agility drills followed by 10 minutes of clean practice Workout: Five rounds of: 3 Cleans 20 Burpees Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs. Post time and load to comments. Cool-down: 10 minute squat test “A Look into Mental Performance Training: Part 2” with Dawn Fletcher and Miranda Oldroyd, CrossFit Journal preview video [wmv] […]

Warm-up: Group med-ball toss followed by 10 minutes of rope climb practice Workout: Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20 pound ball 15 foot Rope climb, 1 ascent Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball). Post rounds completed to comments. Cool-down: Sit quietly for 3

Warm-up: 2 minutes of the following: 15 second row sprint, 3 burpees as fast as possible Workout: 10 Rounds for time: 500 Meter row 15 Burpees Cool-down: Breathe! “Cooking With Nick Massie: Tuna Two Ways”, CrossFit Journal preview video [wmv] [mov] The story of the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov] “The Future

Warm-up: 5 minutes of shoulder mobility followed by sprint and agility drills Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59. Post time to comments. Compare to 110616. Cool-down: Partner Heelcords! Powerlifting: 3 x 8 Walking lunges 2 x 10 Hip back extensions Max

Workout: Five rounds for time of: 185 pound Deadlift, 15 reps 15 Toes to bar Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart9:14. Post time to comments. Benchmarks: Back Squat 1-1-1-1-1-1-1 “Friday at the Games” with Ben Hollingshaus, CrossFit Journal preview video [wmv] [mov] “Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener –

Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20″ box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00. Post time to comments. Compare to 100625. “Cycling Basics: Part 2” with Brian MacKenzie and Doug Katona,

Warm-up: 5 minutes of practice on the Turkish get-up Workout: 7 Rounds each for time of: 3 Heavy touch and go deadlifts 6 Burpees 100 meter sprint Rest actively 3 minutes between sets Powerlifting: 3 x 10 Band good mornings 3 x 5 Dumbbell deadlifts Dynamic effort deadlift 2-2-2-2-2-2-2-2-2-2 3 x 5 Clean pulls @ 115% 3 x 10 Glute

Warm-up: 5 minutes of shoulder mobility. Workout: Shoulder Press 5-5-5-5-5 reps Dave Lipson: 165-185-192-197-202(x4)lbs. Post loads to comments. Compare to 110703. Cool-down: 3 x 10 Kettlebell bottoms up 3 x Max reps EROM push-ups “A Look into Mental Performance Training: Part 1” with Dawn Fletcherand Miranda Oldroyd, CrossFit Journal preview video [wmv] [mov] “CrossFit Affiliates: The Power To Change Lives”

Warm-up: 10 skin the cats followed by 10 minutes of practice on the muscle-up transition Workout: Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50. Post time to comments. Cool-down: 10 minutes of dynamic ROM hip drills Powerlifting: 3 x 5 Ring dips 3

Warm-up: Junk yard dog warm-up followed by 10 minutes of practice on the Snatch. Workout: “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Rebecca Voigt 3:33 (95lbs), Kristan Clever 7:41 (135lbs). Post time and load to comments. Compare to 100729. Cool-down: 3 x 10 Reverse Hypers “The Hollow Body Position: Part