September 2011

Warm-up: Agility ladder drills followed by max height box jump Workout: A: Split Jerk – work up to a 1RM. Rest as needed between efforts B: Dumbbell split squats 3 x 15 @ 30×0; Rest 1:00 between legs C: Toes to bar 5 x 10; Rest 1 minute “CrossFit Rowing Trainer Course: Technique” with Angela Hart, CrossFit Journal […]

Warm-up: 5 minute easy warm-up jog. Followed by 1 power snatch every minute on the minute for ten minutes. Workout: Five rounds for time of: 35 Double-unders Run 200 meters Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz6:04. Post time to comments. Compare to 050804. Cool-down:Partner heelcords! “Behind the Scenes: Part 7” by Sevan Matossian, CrossFit Journal

Warm-up: 20 seconds of ball slams, 20 seconds of wall balls, 20 seconds of med ball cleans; Rest 1 minute x 3 Workout: With a 6 minute running clock: 40 Kettlebell swings 1.5/1 pood 40 Kettlebell sumo deadlift high pull 1.5/1 pood Row for meters Rest 12 minutes 4 rounds for time: 3 Front squat 135# 3 Thrusters

Workout & Benchmarks: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This

Workout: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs. Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs. Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs. Jack Marks (age 13): OHS 85lbs,

Warm-up: 100m run, 30 seconds of barbell thrusters, 30 seconds of ring rows. Rest 30 seconds x 4 Workout: Four rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). Post time to comments. Cool-down: 10 minute squat test! Powerlifting: EROM deadlift 10 x 2 @ 60%; Rest

Warm-up: 15 seconds of walking lunges followed by 15 seconds of double-unders followed by 15 seconds of rest; Repeat 8 timesWorkout: Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends

Warm-up: 30 seconds of mountain climbers, 30 seconds of a handstand hold/walk practice, 30 seconds of barbell deadlifts; Rest 1:00 x 3 Workout: With a ten minute running clock work up to a heavy single in the clean + 3 rounds for time: 25 Kettlebell swings 2/1.5 pood 25 Box jumps 20″ Cool-down: Instructor lead group stretch “CrossFit Rowing Trainer

Warm-up: 5 minutes of dynamic hip warm-up followed by instructor led group sprint work Workout: Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Cool-down: 3 x 12 GHR 3 x 8 Reverse Hypers “The Position: Part 6 – The Bar Dip” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov] The Mountain Man Competition from

Warm-up: 400m run followed by 3 rounds of tabata squats and bear crawlsWorkout: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots,