September 2011

Workout: 2001 meter row 11 Box jumps 36/24″ 11 Thursters 125/85# 11 Burpee chest to bar pull-ups 11 Power clean 175/120# 11 Handstand push-ups 11 Kettlebell swings 2/1.5 pood 11 Toes to bar 11 Deadlifts 170/120# 11 Push-jerk 110/75# 2001 meter row Never forget.

Warm-up:5 minutes with a trigger point ball to the t-spineWorkout:“Nate”Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swingsPost rounds completed to comments.Cool-down:10 minute shoulder intensive stretchingPowerlifting:10 minutes of Kettlebell practice (TGU, swings, snatches, goblet squat, etc…)Sumo deadlift 6 x 2-3 @ 21×1; Rest 3:00Hang power snatch 2

Workout: Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 110329. “Handstand Virtuosity: Part 1” with Laurie Galassi, CrossFit Journalpreview video [wmv] [mov] “Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Warm-up: 10 minutes of rack position mobility Workout: Front squat 5 x 3 @ 12×1; Rest 3 minutes between each set A1: Barbell good mornings 3 x 10-12 @ 2121; Rest 20 seconds A2: Reverse Hypers 3 x 8; Rest 2:00 Cool-down: Spend 5 minutes with a trigger point ball to the traps “CrossFit Rowing Trainer Course: Damper Setting” with

Warm-up: 10 minutes of active ROM hip, sprint, and change of direction drills Workout: 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47. Post time to comments. ****Cool-down:**** 10 minutes of instructor lead foam rolling Powerlifting: 5 minute row 3 x 5

Warm-up: In a few short sets work up to a heavy 1 rep push press….NOT a 1 RM Workout: In groups of 2 complete the following for time: 150 Kettlebell swings, 1.5/1 pood 150 Pull-ups 150 Wall ball shots, 20/14# Only one person may work at a time. You must complete the total # of reps for each

Warm-up: 5 minutes of active shoulder stretching followed by “The scratch test”Workout: Weighted pull-ups 3-3-3-3-3 reps Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW. Post loads and body weight to comments. Cool-down: Max rep strict pull-ups @ 30×0 tempoDave Lipson on today’s WOD – video [wmv] [mov] “SEALFIT: Amundson’s Warrior Cry” by Rogue Fitness – video [wmv] [mov]

Workout: For time: 800m run Deadlift 225#, 21 reps 800m row Dumbbell thruster 55#, 21 reps 800m run “Sterling’s Story Part 1: A Preventable Tragedy?”, CrossFit Journal preview video [wmv] [mov] Mark Twain – Is He Living or Is He Dead?

Workout: Eight rounds for max reps of: 75 pound Push press, 20 seconds Rest 10 seconds Jumping alternating lunge, 20 seconds Rest 10 seconds Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge. Post total

Warm-up: Partner assisted hamstring stretch Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat