Sunday, February 9, 2014
Caption contest! Rest today. No composition today—you’re free to post your own to comments.
Saturday, February 8, 2014
“Joshie” three rounds for time: 21x single-arm dumbbell squat snatch, right arm @ 40/25-lbs. 21x “L” pull-up 21x single-arm dumbbell squat snatch, left arm 21x “L” pull-up Compare results to December 8, 2009. workout courtesy of crossfit.com
Friday, February 7, 2014
10 rounds for time: 15x wall ball @ 20/14-lbs. 5x power clean @ 185/125-lbs.
Thursday, February 6, 2014
front squat 5-5-5 Compare results to February 7, 2013. then, five rounds for time: 7x dumbbell shoulder-to-overhead with 55/35-lb. dumbbells 3x chin-up 5x dumbbell shoulder-to-overhead 5x chin-up 3x dumbbell shoulder-to-overhead 7x chin-up
Wednesday, February 5, 2014
clean 1-1-1 Compare results to January 6, 2014. then, for load and time: clean and jerk 21-15-12-9-6-3-1 All repetitions are unbroken “touch-and-go”—the weight must increase after each round, and only one bar may be used. workout courtesy of crossfit.com
Tuesday, February 4, 2014
“Like Mike” for time: 200m run 100x unbroken double under 18x weighted step-up with 110/70-lbs., 24/20″ platform 75x unbroken double under 17x weighted step-up 50x unbroken double under 200m run + burpee debt* *Burpee debt accrues in 10 repetition intervals, every time a set of double unders is broken. Any burpee debt will be completed […]
Monday, February 3, 2014
three rounds for time: 5x strict muscle-up 10x strict handstand pushup 30x single-leg squat (alternating, total) workout courtesy of crossfit.com then, with a continuously running clock, establish a three-rep max overhead squat in 10 minutes. Compare results to May 17, 2013.
Sunday, February 2, 2014
The 2014 Reebok CrossFit Games Open is coming…in 25 short days! Your performance each week will be dependent upon a few key factors. The most important is your training base, your long-term preparation—including the last year of workouts. Look at your attendance at the gym during this time and, of course, how hard you pushed yourself […]
Saturday, February 1, 2014
Happy Birthday, Mike! Scary birthday workout coming soon… power clean 1-1-1 Compare results to November 23, 2013. then, for time: 10-9-8-7-6-5-4-3-2-1 power clean @ 135/95-lbs. toes-to-bar
Friday, January 31, 2014
“Cindy XXX” as many repetitions as possible in 20 minutes: 10x pull-up 20x pushup 30x squat 15 pull-up 30x pushup 45x squat 20x pull-up 40x pushup 60x squat 25x pull-up 50x pushup 75x squat 30x pull-up 60x pushup 90x squat then, accumulate as much time in an L-sit hold on the floor for 10 minutes. […]