Lift: Thursday, February 2, 2012
skill: clean lift: clean and jerk, max for the day assistance: power snatch + snatch balance, light double then, “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, […]
Thursday, February 2, 2012
snatch 3-3-3 snatch balance 1-1-1
Wednesday, February 1, 2012
CP at the 2009 CrossFit Games. Registration for the 2012 Reebok CrossFit Games Open begins today! — “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, […]
Tuesday, January 31, 2012
Congratulations Shawn C. and Mark L., for completing our Elements Workshop curriculum! — push jerk 3-3-3 front squat 5-5-5 Compare results to November 12, 2011.
Monday, January 30, 2012
clean 3-3-3 then, two rounds; rest amply between rounds: max single-leg squat, right @ 25-lbs. max strict pull-up max single-leg squat, left max strict chin-up
Run/Row: Monday, January 30 – Friday, February 3, 2012
MPHR Workout #184 for time: 5k run, at current (<three months) personal record at 10k Row Workout 2000m row, at current (<three months) personal record at 5k Compare results to MPHR Workout #161. MPHR Workout #185 each for time: 4x 400m run Rest two minutes between repeats Deviate slower than three seconds per the worst […]
Sunday, January 29, 2012
Watch these CrossFit Journal videos: “Be Your Own Bodyguard Part 1: VIP” “Be Your Own Bodyguard Part 2: PPP” “Be Your Own Bodyguard Part 3: In-Action” “Be Your Own Bodyguard Part 4: Trojan Horse Concept” Rest today.
Saturday, January 28, 2012
“Gauntlet“ 100 barbell repetitions for time: 25x box jump, 24″ platform max hang power clean @ 155/105-lbs. 25x squat max front squat 25x pushup max push press In this workout, you may only rest and re-grip in the hang or front rack position during the hang power clean, and only in the front rack position […]
Run/Row: Saturday, January 28, 2012
MPHR Workout #183 each for time: 3x 1k run Rest three minutes between repeats Deviate slower than five seconds per the worst interval, and foul Foul* = two minutes max burpee Row Workout each for time: 3x 1200m row Rest three minutes between repeats Deviate slower than five seconds per the worst interval, and foul […]
Friday, January 27, 2012
for time: 100-foot lunge 21x pull-up 21x sit-up 100-foot lunge 18x pull-up 18x sit-up 100-foot lunge 15x pull-up 15x sit-up 100-foot lunge 12x pull-up 12x sit-up 100-foot lunge 9x pull-up 9x sit-up 100-foot lunge 6x pull-up 6x sit-up Compare results to August 26, 2011. workout courtesy of crossfit.com