Friday, May 3, 2013

Gabe

Gabe

Workout of the Day

Warm up
30 calories on the rower or Airdyne
Group mobility

Strength
Front squat 5 x 3 (heavier than the last time done)
Push Press 5 x 3 (heavier than last week)

Conditioning
3 Rounds for time of:
21 Ring dips
42 Jumping back squats (45 / 35 lbs)

Thursday, May 2, 2013

Workout of the Day

Warm up
Run 400 m10 rounds
then
2 rounds of:
15 Sit-ups
10 Push-ups
5 Pull-ups

Skill
Dedicate some time working on double unders or a gymnastics movement

Conditioning
Last done October 16, 2012 
10 rounds for time of:
10 Kettlebell swings (70 / 53 lbs)
10 Box jumps (24 / 20 inches)
10 Hand release push-ups

 

Wednesday, May 1, 2013

Front rack lunges

Front rack lunges

Workout of the Day

Warm up
3-5 min of jump rope (work on double unders)
Group mobility

Strength
Every 45 seconds for 12 minutes do 1 Clean & Jerk (full squat) at a heavy-ish weight. Let’s focus on technique.

Conditioning
AMRAP in 9 minutes of:
6 Hang squat cleans (135 / 95 lbs)
12 Pull-ups (chest to bar)

Since we are doing these today, watch and pay attention to the technique in the video below. Clean and Jerk in Slow-Mo:

For those of you wondering about the damper setting on the rower, watch the video below. Basically, figure out what works for you.

Tuesday, April 30, 2013

David is good at HSPU

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Conditioning
A. Row 500 meters for time

B. 10-9-8-7-6-5-4-3-2-1
Sumo Deadlift
Bar over burpee
Toes to bar

Monday, April 29, 2013

Jeff

Workout of the Day

Warm up
30 calories on the Airdyne or Rower
Group mobility

Strength
Back squat 5 x 3 (begin the linear progression at 65 – 70 percent of your 1RM)
Press 5 x 3

Conditioning
AMRAP in 10 minutes of:
12 Medicine ball sit-ups (20 / 14 lbs)
12 Kettlebell Clean and Press (53 / 35 lbs)
12 Goblet squats (53 / 35 lbs)

What Families Eat Around the World – Both interesting and disturbing. Too bad they didn’t get a photo of primitive people like the Inuit or Aboriginal Australians.

Powerlifting: The Mentality

Thursday, April 25, 2013

Andrea being strong

Andrea being strong

Workout of the Day

Warm up
20 calories on the Airdyne or rower
Group mobility

Skill
Dedicate some time to something you’ve been struggling with

Conditioning
“Keva”
5 rounds for time of:
30 Box jumps (24 / 20 inches)
30 Pull-ups
400 m run

or

“Little Keva”
3 rounds for time of:
30 Box jumps (24 / 20 inches or shorter)
30 Pull-ups or ring rows
400 m run

CrossFit is comprised of the 10 facets of fitness. Which of these is your weakest link? 

24 hours to your best nights sleep – Prevention.com 

Do you want to prevent injury, resolve pain, become a better athlete and recover as quickly as possible? Dr. Kelly Starett’s book just dropped yesterday. A worthwhile investment for any athlete. Becoming a Supple Leopard:

Wednesday, April 24, 2013

Running

Katelyn, Joe, and Gabe

Workout of the Day

Warm up
Group mobility

Strength 
Take 15 minutes to establish a heavy squat snatch

Conditioning 
3 rounds for time of:
10 Squat snatches (95 / 65 lbs or heavier)
15 Burpees

Men’s Fitness lists the most brutal CrossFit Workouts

Oh, so you think weightlifting makes you big, bulky and man-ish? Check out these hot girls doing the Olympic lifts:

Tuesday, April 23, 2013

Steve

Steve

Workout of the Day

Warm up
3-5 min of jump rope, double under practice
Group mobility

Strength
Deadlift 1-1-1-1-1

Conditioning
Every minute on the minute for 10 minutes do 8 wall-balls and then max double-unders.
Score will be number of double-unders completed.

 

Monday, April 22, 2013

Amelia

Amelia

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Max out Monday!
Back squat 3-2-2-1-1-1

Conditioning

In 12 minutes complete the following:
Run 800 m and with the remaining time complete as many reps as possible of
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 etc
Front rack lunges (95 / 65 lbs)
Push presses (95 / 65 lbs)

Men, you’re less beautiful than you think: