Thursday, February 5, 2009
shoulder press (max attempt) 3-3-3 push press (max attempt) 5-5-5-5-5
Wednesday, February 4, 2009
as many rounds as possible in 20 minutes: 15x double under 10x pull-up 15x squat @ 20-lbs.
Tuesday, February 3, 2009
five rounds for time: 15x knees-to-elbows 10x deadlift @ 135/95-lbs.
Monday, February 2, 2009
Welcome to the lab, part two—John’s garage gym. If you missed part one, you can get it here. This time around, we’re showing you the bodyrow station, and “Baby Hill.” This hill is the smaller of two leading up to the house, and at the end of a 400m or 800m interval, the six percent […]
Sunday, February 1, 2009
On Friday, we introduced you to a lovely lady named “Fran.” And now it’s time to explain her—what she means to us and what she should mean to you. First, however, we’d like to show you a few videos. Please watch all of them. Check your volume and read the headings before opening. This is […]
Saturday, January 31, 2009
four rounds, one minute of each exercise, as many repetitions as possible; rest one minute between rounds: double under swing @ 55/35-lbs. burpee push press @ 75/55-lbs. This workout is scored by the total repetitions completed.
Friday, January 30, 2009
“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up workout courtesy of crossfit.com
Thursday, January 29, 2009
deadlift (max attempt) 5-5-3-3-3-1-1-1-1-1
Wednesday, January 28, 2009
Welcome to our laboratory—John’s garage gym (staged for photo). This is where the magic happens. In the summer, mosquitos bite and humidity chokes. It’s good in the winter too, with frozen fingers and a deep lung burn. Builds character. We’ll show you the rest of the photo shoot next Monday. In the meantime, what are […]
Tuesday, January 27, 2009
as many rounds as possible in 20 minutes: 25x sit-up 12x dumbbell lunge with 50/35-lb. dumbbells 500m row