August 2011

Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post times to comments. Cool-down: Spend 5 minutes rolling out the glutes, hamstrings, and quads! NOTE: Your row splits should be within 5 seconds of each other. Every second you go over your 5 […]

Warm-up: Group med-ball toss followed by Burgener Warm-up Workout: CrossFit Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo deadlift high-pull, 75 pounds Scott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP). Post time to

Warm-up: Partner assisted hamstring stretch followed by 3 minutes of the following: 5 pvc pipe deadlifts, 5 Handstand kick-ups Workout: 5 Rounds each for time of: 10 Heavy touch and go Deadlifts AMRAP Handstand push-ups Rest 5 minutes between rounds Add weight to deadlift each set Cool-down: 10 minute squat test Powerlifting: Row sprints 3 x 5 Clapping push-ups Max Effort Bench

Warm-up: 5 minutes of practice on the double-under followed by 5 minutes of the following: 5 wall balls, 5 ring rows, 5 kipping swings. Workout:5 Rounds: 20 Unbroken Chest-to-bar Pull-ups Rest 20 seconds 25 Unbroken Wall balls 20/14# Rest 20 seconds 30 Unbroken Double-unders Rest 5 minutes between rounds (Every set you go unbroken you recieve 5

Warm-up: 5 minutes of the following sequence: 5 sit-ups, 5 burpees, 5 wall ball shots Workout: CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds 120 foot Sled pull,

Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Benchmarks: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. “Cooking With Nick Massie: Ginger Vinaigrette”, CrossFit Journalpreview

Workout:Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @ 97-100% 25 Hand release push-ups “K-9 Igor and K-9 Diezel”, CrossFit Journal preview video [wmv] [mov] The Champions, Rich Froning and Annie Thorisdottir – video [wmv] [mov] Don’t forget about our

Warm-up: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. Post time, distance and loads to comments Powerlifting: 3 x 10

Warm-up: Sprint drills followed by working up to a heavy 1 rep deadlift NOT A 1RM Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups

Warm-up: Group med-ball toss followed by 15 minutes of practice clean and jerk Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope