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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.

Tuesday, March 24, 2009

for time:
25x back squat @ body weight
30x bodyrow
20x back squat
60x bodyrow
15x back squat
90x bodyrow

This workout is scored by both the time and load.

Monday, March 23, 2009

four rounds, as many repetitions as possible; rest amply between rounds:
max shoulder press @ 115/75-lbs.
max push press
max jerk

In this workout, the set is terminated when the bar is removed from the rack position. Any jerk variation is acceptable.

This workout is scored by the total repetitions completed for each round.