Wednesday, October 7, 2009
Congratulations Koji H. and Christine S., for completing our Elements Workshop curriculum! — for time: 100x sumo deadlift high-pull @ 75/55-lbs. 150x double under 100x sit-up 200x double under Compare results to July 6, 2009.
Tuesday, October 6, 2009
clean and jerk 1-1-1 then, “Karen” for time: 150x wall ball @ 20/14-lbs. workout courtesy of crossfit.com
Monday, October 5, 2009
overhead squat (max attempt) 2-2-2-2-2 then, three rounds; rest amply between rounds: max pull-up
Saturday, October 3, 2009
for time: 400m run 30x “L” pull-up 15x squat clean @ 155/105-lbs. 30x “L” pull-up 15x squat clean 400m run
Friday, October 2, 2009
Thank you to all who came out for last night’s seminar. Here are the topics we covered, with links to resources we used, in order of presentation: What is Fitness? Understanding CrossFit Foundations About MPH’s break from The Zone Diet, April 12, 2009 Nutrition Information Remember that nutrition is foundational to health, wellness and fitness. […]
Thursday, October 1, 2009
***Important Announcement*** Tonight at 6p, we will conduct a free seminar entitled CrossFit & Nutrition: Health and Fitness For Life. In this seminar, you will learn how to maximize your fitness and health with optimal nutrition. We will explore the basics of performance-based eating in the context of CrossFit’s fitness philosophy. This seminar is open […]
Wednesday, September 30, 2009
deadlift (max attempt) 1-1-1-1-1-1-1 Compare results to May 12, 2009. then, for time: run one mile Compare results to May 7, 2009.
Tuesday, September 29, 2009
We posted a video of the first part of today’s workout back in April—you can get it here. — 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 […]
Monday, September 28, 2009
On Friday, Steve D. accomplished a rare feat. On the very last repetition of his workout at the box jump, I marked time. Then, Steve did one more box jump. “Steve, that was three, man,” I said. “You’re done.” “No,” he replied, “I didn’t reach full hip extension on the last one.” I almost could […]
Saturday, September 26, 2009
back squat 1-1-1-1-1 then, two rounds; rest amply between rounds: max weighted pushup @ 45/25-lbs.