Run/Row: Saturday, January 7, 2012
MPHR Workout #174 for time: 5k run time trial, all-out effort Compare results to SC MPHR Workout #146. Row Workout 5k row time trial, all-out effort Compare results to MPHR Workout #155.
Friday, January 6, 2012
deadlift 5-5-5 Compare results to December 2, 2011. then, five rounds; rest amply between rounds: max strict bodyrow max strict knees-to-elbows This workout is scored by the total strict bodyrows and strict knees-to-elbows completed from all five rounds.
Lift: Thursday, January 5, 2012
skill: jerk lift: clean and jerk, max for the day assistance: tall snatch + hang power snatch, medium single then, three rounds; rest amply between rounds: 8x dumbbell windmill, left with 45/30-lb. db 8x dumbbell windmill, right
Thursday, January 5, 2012
power snatch 3-3-3 overhead squat 5-5-5 Compare all results to December 1, 2011.
Wednesday, January 4, 2012
five rounds for time: 20x pull-up 30x swing @ 55/35-lbs. 40x double under workout courtesy of crossfit.com
Tuesday, January 3, 2012
back squat 5-5-5 shoulder press 5-5-5 Compare all results to November 29, 2011.
Run/Row: Monday, January 2 – Friday, January 6, 2012
MPHR Workout #172 each for time: 6x 200m run Rest two minutes between repeats Row Workout each for time: 6x 250m row Rest two minutes between repeats MPHR Workout #173 each for time: 2x 800m run Rest three minutes between repeats Row Workout each for time: 2x 1000m row Rest three minutes between repeats Post […]
Monday, January 2, 2012
***Important Announcement*** We have added Workout of the Day classes at 8p on Mondays and Wednesdays beginning the week of January 2. These classes are loaded in MINDBODY, so please register as normal. We will evaluate interest in these classes and their effect in March, and if practical, we will look to keep them in […]
Holiday Weekend – December 24, 2011 – January 1, 2012
***Important Announcement*** MPH will be closed from Saturday, December 24 through Saturday, January 1. This will be an important, prescribed rest for all of us, athletes and coaches, as there is no “off season” in our sport. Rest and recovery are essential to maintaining the mental and physical intensity required for long-term success. There will […]
Friday, December 23, 2011
bear complex 7-7-7-7-7 The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in any way, so long as these parameters are met: The power clean starts […]