Sunday, May 22, 2011
Running Team drills at the track. Congratulations Vinnie L., Ryan S. and Ryan M., for completing our Elements Workshop curriculum! — A new MPH t-shirt order is in the works, and we’re thinking of supplementing “If you want it, come and get it”—we would like to know what you think (in November 2009, we ran […]
Run: Saturday, May 21, 2011
MPHR Workout #107 tabata run* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace Stop completely for rest intervals This workout is scored […]
Saturday, May 21, 2011
“Jeremy” for time: 21-15-9 overhead squat @ 95/65-lbs. burpee workout courtesy of crossfit.com
Friday, May 20, 2011
Congratulations Liz D., for completing our Elements Workshop curriculum! — The 2011 Rebook CrossFit Regional final workouts are announced! — as many repetitions as possible in five minutes: single-arm snatch @ 55/35-lbs. then, as many repetitions as possible in five minutes: swing @ 55/35-lbs.
Lift: Thursday, May 19, 2011
skill: clean lift: snatch, max for the day
Thursday, May 19, 2011
clean 3-3-3-3-3-3-3 Compare results to December 7, 2010.
Wednesday, May 18, 2011
five rounds for time: 15x strict bodyrow* 15x dumbbell shoulder press with 45/30-lb. dumbbells 15x front squat @ 135/95-lbs. *Your heels must be level with the bottom of the rings in the starting position. workout inspired by crossfit.com
Tuesday, May 17, 2011
for time: 100x strict pull-up then, for time: 100x inverted burpee workout courtesy of crossfit.com Compare all results to November 2, 2010.
Monday, May 16, 2011
snatch 2-2-2-2-2-2-2 Compare results to March 5, 2011.
Run: Monday, May 16 – Friday, May 20, 2011
MPHR Workout #105 4x five-minute effort trial, run all-out Rest three minutes between repeats Compare results to MPHR Workout #63. MPHR Workout #106 60-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Compare results to U MPHR Workout #82. Post all dates and scores to comments.
