Run: Monday, August 8 – Friday, August 12, 2011
MPHR Workout #139 each for time: 3x 1k run with a 20/10-lb. weight vest Rest five minutes between repeats MPHR Workout #140 SC, LC, for time: 5k run, at 80-90 percent RPE Compare results to MPHR Workout #85. U, for time: 10k run, at 80-90 percent RPE Post all dates and scores to comments.
Sunday, August 7, 2011
The best pre-Games video, loosely credited for our new favorite game, “No Rep!” [youtube=http://www.youtube.com/watch?v=iBWbH-gcsdw] Rest today.
Lift: Sunday, August 7, 2011
skill: snatch lift: clean and jerk, max for the day snatch, max for the day
Run: Saturday, August 6, 2011
MPHR Workout #138 8x 30-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #119.
Saturday, August 6, 2011
“Helen“ three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to February 18, 2011. workout courtesy of crossfit.com
Friday, August 5, 2011
Congratulations Fred D., for completing our Elements Workshop curriculum! — “Isabel“ for time: 30x snatch @ 135/95-lbs. Compare results to January 22, 2010. workout courtesy of crossfit.com
Lift: Thursday, August 4, 2011
skill: jerk lift: clean and jerk, max for the day assistance: front squat, heavy triple muscle-up practice
Thursday, August 4, 2011
front squat 3-3-3-3-3 Compare results to March 28, 2011.
Wednesday, August 3, 2011
five rounds for time: 20x inverted burpee 20x single-leg squat (alternating, total)
Tuesday, August 2, 2011
as many rounds as possible in 12 minutes: 3x weighted pull-up @ 45/25-lbs. 6x weighted pushup @ 45/25-lbs. 9x squat @ 45/25-lbs. Compare results to June 10, 2010.
