Categorized as: workout of the day

Thursday, April 2, 2009

for time:
10x clean @ 135/95-lbs.
50x double under
8x clean
40x double under
6x clean
30x double under
4x clean
20x double under
2x clean
10x double under

Wednesday, April 1, 2009

Nobody actually though we were going to do something called “Fight Gone Fran!”—right? Well, Melody did actually, but that’s a totally different story.

In the event that you missed our little joke, it’s right here. April Fool’s.

power snatch (max attempt)

Wednesday, April 1, 2009

If you’re looking for a good April Fool’s laugh, then look no further and click here and here. Who knew there was a difference between the squatting needs of men and women? Not us. Who thinks we should adopt those new squat parameters? And no, this isn’t better than nothing.

Fight Gone Fran!
three rounds:
thruster @ 95/65-lbs. (reps)
pull-up (reps)
box jump, 20″ platform (reps)
pull-up (reps)
thruster (reps)

This workout is a mashup of two famous CrossFit workouts. You will move from each of the five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round, from which a one-minute break is allowed before repeating. On the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition.

This workout is scored by the total points.

Saturday, March 28, 2009

as many repetitions as possible in 20 minutes:
back extension

Total must include equal counts of each movement.

This workout is scored by the total repetitions completed.

Friday, March 27, 2009

This video is an MPH favorite. Tara Nott is 5’1″ tall and weighs 105 pounds. She competed in the 48-kilogram (105.6 pounds) weight class. In 2000, she won the gold medal at the Sydney Olympics. Her gold medal lifts (complete with red, white and blue mouth guard), as shown below, were:

  • Snatch: 82.5 kilograms (181.5 pounds)
  • Clean and jerk: 102.5 kilograms (225.5 pounds)

Weightlifting produces strength and power (not size). Look forward to continued emphasis on these two lifts–in multiple iterations.
In other news, Mike S. is finally getting a named workout, with three things he’s really good at. Mike is a stud, as any cursory review of times and scores would show. Congratulations, Mike.

–Melody and John

six rounds for time:
400m run
15x burpee + burpee debt

+ pull-up debt

  • for every 400m run over 1:35/1:50, add 5x burpees to the round and 5x pull-ups to debt
  • for every 400m run over 1:45/2:00, add 10x burpees to the round and 10x pull-ups to debt
  • for every 400m run over 1:55/2:10, add 15x burpees to the round and 15x pull-ups to debt

Burpee debts will be paid immediately within each round. Any pull-up debt will be completed after the completion of all six rounds of running and burpees, so as not to preclude intensity. The clock does not stop until your pull-up debt is completed.

This workout is scored by the time, and burpee and pull-up debts.

Thursday, March 26, 2009

for time:
50x pull-up
500-foot farmer’s walk with 75/50-lb. dumbbells

then, two rounds for time:
30x knees-to-elbows
30x thruster @ 65/45-lbs.

This workout is scored by both times.